holiday2021.2

One more week until the new year!  Anxious to have everyone back.  Try to keep away from large crowds, as the coronavirus appears to be making a comeback, case-wise.

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Sunday, January 2, 2022

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.  Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range.  You can also substitute workouts as needed with a fartlek, a longer 75-80% tempo run, or hill repeats.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ (LD) 6-8 x 1000 @ ~CV, r= 75"+ 800j + 1 x 600 @ goal 3k pace

+ (MD) 4-6 x 1000 @ ~CV, r= 75" + 800j + 200, 300, 400 @ mile GP, r= 200j

+ (800) 5 x 200 @ ~SE, r= 5'

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

+ foot drills in sand if available
+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) 10 x 300 @ ~AnAe E, r= 1:2 + 800j + 1 x 400 finishing speed

+ (800) 8 x 300 @ ~AnAe E, r= 1:2

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2021.1

With the end of the semester finally here, we hope your final exams went well and that you are able to get some rest in the upcoming weeks!  For those of you local, we do plan on having the track open on Tuesday's and Friday's from 10:00 AM to 3:00 PM.  If you are interested in having us be present for the workout, Compliance has a for that you can submit to request voluntary workouts.

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Sunday, January 2, 2022

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.  Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range.  You can also substitute workouts as needed with a fartlek, a longer 75-80% tempo run, or hill repeats.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (track will be open by 10:00 AM)

800j + mcmillan wu

+ (LD) 4 x 5 x 400 @ fast end of CV to VO2max, r= 1' / R= 3'

+ (MD) 4 x (400 + 300 + 200 @ VO2max to AnAe E, r= 90"), R= 3'

+ (800) 600 + 500 + 400 + 300 + 200 cut-down from VO2max, r= 5', 4', 3', 2' 

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

+ foot drills in sand if available
+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery

+ general strength circuit

friday (track will be open by 10:00 AM)

800j + mcmillan wu

+ (LD) 5-6 x 1600 @ fast end of Threshold, r= 1' + 4 x 80-100m strides

+ (MD) 3-4 x 1600 @ fast Threshold, r= 1' + 4-6 x 200 @ mile pace, r= 200j

+ (800) 3 x 40m starts off line, then 3 x 4 x 200 @ AnAe P, r= 1' / R= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

exam week

Suggested workouts for this week are below.  Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for listed workouts.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ (LD) 8 x 1000 @ ~CV, r= 75" + 4 x 80-100m strides

+ (MD) 4-6 x 1000 @ ~CV, r= 75" + 4-6 x 200 @ AnAe E, r= 200j

+ (800) 3 x 3 x 300 @ AnAe E, r= 1', R= 3-5'

(ALT) 75-80% tempo running

(ALT) hill reps

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats

+ work on A march

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) 75-80% tempo running + 4 x 80-100m strides

(1 mi wu + 1 mi cd / middle part think 1.5' to 1' slower than current 5k)

+ (800) fartlek - 6-8 x (2' uptempo + 2' light running) + strides

(ALT) hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

off and running

A school record in the north and some promising performances down south... the indoor season is here!

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (7:00 AM)

800j + mcmillan wu

+ 2k's @ Threshold, r= 90" (w= 3-4 / m= 4-5)

+ (800) 10 x 300 @ VO2max, r= 1:1

+ strength & conditioning

wednesday (8:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats

+ work on A march

+ general strength circuit

friday (7:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies

back to work

Ramping back up, indoor track & field on deck!

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (7:00 AM)

800j + mcmillan wu

+ 4-6 x 1000 @ ~CV, r= 600 @ ~65%

+ (800) 7 x 200 @ Ae P + 6 x 200 @ VO2max + 5 x 200 @ AnAe E, r= 1' / R= 3'

+ strength & conditioning

wednesday (7:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (7:00 AM)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats

OR those competing at Clemson: 2-3 x 200 @ RP
+ work on A march

+ general strength circuit

friday (7:00 AM)

800j + mcmillan wu

+ 7 x 200 @ Ae P + 6 x 200 @ VO2max + 5 x 200 @ AnAe E, r= 1' / R= 3'

OR quality distance run @ 70-75%

OR Clemson Indoor Opener

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running from campus

+ cool-down exercises

+ recovery strategies

mighty yet fickle mitochondria

It has been mentioned that the gods of Aerobic Endurance do not play by NCAA rules ... they WILL extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off)".  Keep this in mind as you maneuver days off.  Ultimately, those days are yours to decide what to do or not to do.  While rest and recovery are also very important, prolonged time off is the enemy of the endurance athlete!

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:45 AM)

800j + mcmillan wu

+ 4-6 x 1000 @ ~Threshold, r= 600 @ ~65%

+ (800) 3 x 4 x 130 hill, r= jog down / R= walk down

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats
+ work on A march

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ 7 x 200 @ Ae P + 6 x 200 @ VO2max + 5 x 200 @ AnAe E, r= 1' / R= 3'

OR quality distance run @ 70-75%

(800) 5 x 200 @ SE, r= 5'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

transitions

Sorry for the late post!  We will not meet for practice with anyone on Tue & Wed this week.  See below for practice times for the rest of the week.  Those who have practice indicated this week on your Teamworks calendar are expected to be at practice.

The Teamworks calendars should be up-to-date.  Refer to your calendar to know whether you have practice or whether you have "additional day off".  If something seems incorrect to you, please contact us.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ easy aerobic running

+ general strength circuit

wednesday (on your own)

400j + lunge matrix wu

+ easy aerobic running

+ hip circuit

thursday (7:00 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march

friday (7:00 AM)

800j + mcmillan wu

+ 6 x 200 @ Ae P + 5 x 200 @ VO2max + 4 x 200 @ AnAe E, r= 1' / R= 3'

OR quality distance run @ 70-75%

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

regionals week

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday

(6:45 AM) NCAA South Region group:

800j + mcmillan wu

(women) 400 fast + 400j + 3200 @ AT + 400j + 2 x 400 @ Ae P, r= 200j

(men) 400 fast + 400j + 4000 @ AT  OR  12 x 300 @ VO2max, r= 200j

Non-NCAA South Region group:

(7:00 AM) Men's & Women's 3k Time Trial (m3k @ 8:00 AM / w3k @ 8:15 AM)

(7:30 AM) Men's & Women's 1k Time Trial (w1k @ 8:30 AM / m1k @ 8:35 AM)

+ strength & conditioning

wednesday (7:15 AM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ hip circuit

*NCAA South Region group: 12:30 PM - depart for Huntsville, AL

thursday

NCAA South Region group:

light aerobic running over xc course

+ 4 x 100 from starting line

Non-NCAA South Region group:

ADDITIONAL DAY OFF or optional light running for mileage

friday

those competing in Huntsville:

AM shake-out - time tbd

NCAA SOUTH REGION; w= 6k / m= 10k

Non-NCAA South Region group:

ADDITIONAL DAY OFF or optional light running for mileage

saturday (on your own)

Non-NCAA South Region group:

aerobic running

+ stretching & mobility

NCAA South Region group:

ADDITIONAL DAY OFF or optional light running for mileage

sunday (time - tbd)

Non-NCAA South Region group:

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

NCAA South Region group:

ADDITIONAL DAY OFF or optional light running for mileage

wild dogs gotta eat

*NOTE PRACTICE TIME THIS WEEK, TUE-FRI @ 6:45 AM

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:45 AM - AAM grass loop)

800j + mcmillan wu

+ 16 x 300 @ VO2max, r= 1:1

+ (mid-D) 3 x 4 x 300 @ VO2max, r= 1:1 / R= 3'

+ strength & conditioning

wednesday (6:45 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:45 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:45 AM - track)

800j + mcmillan wu

+ (w) 6 x 1000 @ ~Ae P to VO2max, r= ~1:1

+ (m) 5-6 x 1600 @ CV to Ae P, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

touchdown jesus meet tiger

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

Redux from last year... Watched part II of the HBO documentary "TIGER", about golfer Tiger Woods, arguably the greatest golfer of all-time, and one of the greatest competitors of all-time in any sport.  I am a big believer in and huge fan of second chances and comebacks.  At 2019 Masters Tournament, after battling health and personal turmoil for a decade, Tiger is challenging for the win going into the final round.  Commentator remarks how many of the young current top golfers grew up idolizing Tiger Woods and dreamt of wanting to go head to head with Tiger Woods in the final round of a major tournament.  Commentator follows with "the f*#k you do...you have no idea what you are getting yourself into". 

#competeliketiger

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM)

800j + mcmillan wu

+ 400 fast + 400j + Threshold running* + 400j + 2 x 400 @ Ae P, r= 200j

*w= 3200m / m= 4000m

+ strength & conditioning

+ (non-XC)  2 x 5 x 200 @ ~AnAe P, r= 3' / R= 6'

+ strength & conditioning

wednesday

those traveling to South Bend:

6:45 AM - depart for airport

PM time - tbd

light aerobic running + strides + hip circuit

those not traveling (on your own)

+ light aerobic running + strides + hip circuit

thursday

those traveling (time - tbd)

light aerobic running over xc course

+ 4 x 100 from starting line

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running

+ 8 x ~80m on Cherry St hill @ ~mile effort
+ general strength circuit

friday

those competing in South Bend:

AM shake-out - time tbd

ACC CHAMPIONSHIPS; w= 6k / m= 5M

those not competing: workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running, venue - tbd

+ cool-down exercises

+ recovery strategies in training room

championship season

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM - cinder loop or track)

800j + mcmillan wu

+ (w) 12 x 400 @ ~VO2max, r= 1:1 + 1 x 2000

+ (m) 4-5 x 2000 @ ~Threshold, r= 90"

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:45 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:45 AM - cinder loop)

800j + mcmillan wu

+ (w) 4 x 1500 @ ~Ae Power, r= ~1:1

+ (m) 2 x 400 + 12k Tempo run on 2k road loop + 4 x 400

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

racing from happy valley to mount berry

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (8:30 AM)

800j + mcmillan wu

+ 400 @ ~AnAe E + 400j + Threshold; w= 4800 / m= 5600

+ (non-XC)  6 x 300 @ ~AnAe P, r= 5-6'

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

2:00 PM - depart for airport for travel to State College

thursday

those traveling (10:00 AM)

light aerobic running over xc course

+ 4 x 100 from starting line

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running

+ 8 x ~80m on Cherry St hill @ ~mile effort
+ general strength circuit

friday

those competing in State College:

AM tbd - shake-out

PENN STATE NATIONAL OPEN; w= 6k / m= 8k

those racing at Berry:

light aerobic running + 3 x 200 @ RP

those not competing (non-XC): workout - tbd

+ strength & conditioning

saturday

those competing at Berry

6:00 AM - depart from locker room

BERRY XC INV; w= 6k / m= 8k

those not competing (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

fall break

Fall Break begins next weekend and goes through Tue of next week.  Classes start back on Wednesday of next week.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM - cinder loop)

800j + mcmillan wu

+ (w) 10-12 x 400 @ ~VO2max, r= 1:1 + 1 x 2000 road loop

+ (m) 14-16k Tempo run on 2k road loop

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:30 AM - cinder loop)

800j + mcmillan wu

+ (w) 4 x 1500 @ ~Ae Power, r= ~1:1

+ (m) 4-5 x 2000 @ ~Threshold, r= 90"

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room