holiday2023.2

Last week of 2023... excited for 2024 and excited to see everyone soon!

Reminders... Training goals for the holiday break are to be consistent with your running, recovery, nutrition, and sleep; and to complete each day's training as listed below.  Each day's training includes more than just the running component!  As always, make sure you understand everything and if needed, reach out with questions.

>report back on Tuesday, January 2, 2024

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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/some MD) Easy Tempo to Tempo running + 3 x 30" hills (8-14k)

*work on going longer than previous weeks

+ (800/some MD) Hills - 4x60" + 4x45" + 4x30"; all on 3' cycle + 2k Tempo

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 2 x 4 x 100m @ 800 GP, r= 1' / R= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD/800) 3-4 x 5 x 400 @ Ae P,  r= 1' / R= 2'

OR Threshold running (w= 6k / m= 6400m) + 800j + 1 x 1' hard

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

holiday2023.1

Hoping everyone gets some rest with finals over!  Training goals for the holiday break are to be consistent with your running, recovery, nutrition, and sleep; and to complete each day's training as listed below.  Each day's training includes more than just the running component!  As always, make sure you understand everything and if needed, reach out with questions.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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/some MD) Easy Tempo to Tempo running + 3 x 30" hills (8-14k)

*work on going longer than previous three weeks

+ (800/some MD) Hills - 3x60" + 4x45" + 4x30"; all on 3' cycle + 2k Tempo

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 3 x 60, r= 2' + 2 x 150, r= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) Threshold running (w= 6k / m= 6400m) + 800j + 1 x 400 fast

OR 4-5 x 1600 @ ~Threshold, r= 1' + 800j + 1 x 400 fast

+ (800) 1000-1600 @ Threshold + 3 x 4 x 200 @ RP, r= 1' / R= 3-4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

exam week'23

Good luck in finishing your remaining exams!  Suggested workouts for this week are below.  Easy tempo/Ae Threshold and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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/some MD) Easy Tempo to Tempo running + 3 x 30" hills (8-14k)

*work on going longer than previous two weeks

+ (800/some MD) Hills - 2x60" + 3x45" + 4x30"; all on 3' cycle + 2k Tempo

*suggest Piedmont tennis center hill or Freshman hill; 3k to mile effort

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 2 x 5 x 80m @ 800 GP, r= 1' / R= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) Threshold running (w= 6k / m= 6400m) + 2 x 300 fast, r= 500j

+ (800/some MD) 1600 @ Threshold + 800j + 8 x 300 @ AnAe E, r= 90"

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

exams on deck

End of semester exams - finish strong!

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (6:30 AM - McCamish)

800j + mcmillan wu

+ (LD/some MD) Easy Tempo to Tempo running + hills

+ (800/some MD) Hills + Tempo running

+ strength & conditioning

wednesday (2:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (10:00 AM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6 x 200 @ AnAe E, r= 200j
+ general strength circuit

friday (7:30 AM - Brock/track)

800j + mcmillan wu

+ (LD/MD) 5-6 x 1000 @ ~Threshold, r= 200j + 400j + 3 x 300 cut-downs

+ (800) 11 x 200 cut-downs, r= 90"

+ strength & conditioning

OR CLEMSON INDOOR OPENER

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:30 AM - Brock)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

back to work

We're excited to be at practice, and we hope you are too!

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (6:30 AM - McCamish)

800j + mcmillan wu

+ (LD/some MD) Progression run from Ae Threshold/Easy Tempo to Tempo

(w= 8k-12k / m= 10k-14k)

+ 3 x mandela 150m hills, r= jog down

+ (800/some MD) (2 x 5 x 150m hills, r= jog down, R= 3') + 1 x 2k tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 2 x 4 x 80m @ 800 GP, r= 1' / R= 3'
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ (track)  4-6 x 1000 @ ~Threshold + ~400 @ ~65% + 2 x 300 fast, r= 300j

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

thanksgiving'23

Always a good time to reflect on all the things we are thankful for!

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (6:30 AM - McCamish)

800j + mcmillan wu

+ weather permitting: continuous 6 x 800 @ AnAe T + 400 @ Ae T

(AnAe T = ~30" slower than 5k pace / Ae T = ~70" slower than 5k pace)

If McCamish: 18 x 200 workout from Fri / then above workout for Friday

If Brock: tbd

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x hill sprints
+ 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 Aerobic Threshold running

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room 

on to the next

Post-regionals... down time for some, return to light running and workouts for others.   Determine what you feel you need.  Communicate with coaches if needed.  Everyone should, at a minimum, continue some mobility work and stretching.

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

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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

+ aerobic running

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - track/Brock)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x hill sprints on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ Tempo running on track (w= 4800 / m= 6400) + 9 x 200 cut-downs

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:15 AM)

long aerobic running or Ae T running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room 

sunshine state bound

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

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

SCHEDULE OF EVENTS

~7:20 AM - time trial, men & women combined

~7:35 AM - top 7 workout:

+ 400 @ AnAe E + 400j + Threshold running + 400j + 400 @ AnAe E

w= 4000m / m= 5000m

~8:00 AM - mixed gender 4 x 400's

+ strength & conditioning

wednesday (on your own in AM)

those traveling:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

+ travel to Gainesville

those not traveling:

off or light shake-out run

thursday

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not traveling:

off

friday

AM shake-out, time-tbd

800j + mcmillan wu

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

+ strength & conditioning

those not traveling:

off

saturday (on your own)

off or light shake-out run

sunday

off or light running

back to work

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (6:30 AM - McCamish)

800j + mcmillan wu

+ Threshold running on track

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - track/Brock)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x hill sprints on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room 

#wilddog credo... if you don't hunt, you don't eat

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

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 @ AnAe E + 400j + Threshold running + 400j + 400 @ AnAe E

(w= 4800m / m= 6000m)

+ strength & conditioning

wednesday (on your own in AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

+ travel to Tallahassee

thursday

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not racing:

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6 x cherry street hill sprints

+ general strength circuit

friday

AM shake-out, time-tbd

800j + mcmillan wu

ACC CHAMPIONSHIPS, w= 6k / m= 8k

+ strength & conditioning

those not racing (on own):

800j + mcmillan wu

+ 10-12 x 400 @ ~VO2max, r= 1:1 or Ae T running

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river or Ae T running

+ cool-down exercises

+ recovery strategies in training room

can't stop won't stop

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (6:30 AM - McCamish)

800j + mcmillan wu

+ Threshold running, w= 5600m / m= 6400m + 400j + 400 fast

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - track/Brock)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x hill sprints on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ w= Ae Power reps on track, 4 x 1500m, r= 1:1

+ m= 1600, 1200, 800, 400 w/ 2k @ ~Threshold between, r= 2'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

Aerobic Threshold running at chattahoochee river, w= 6-8 mi / m= 8 mi

+ cool-down exercises

+ recovery strategies in training room 

racing in the lone star state

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (9:00 AM)

800j + mcmillan wu

+ (cinder loop) 600 @ VO2max, r= 1' + 1600's @ ~Threshold, r= 1'

+ strength & conditioning

wednesday (on your own in AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

+ travel to College Station

thursday

800j + dynamic wu & plyo progression

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

+ general strength circuit

friday

AM shake-out, time-tbd

800j + mcmillan wu

TEXAS A&M ARTURO BARRIOS INV, w= 6k / m= 8k

+ strength & conditioning

those not racing (on own):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

back to work

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (6:30 AM - McCamish)

800j + mcmillan wu

+ 400's @ VO2max, r= 1:1 on cinder loop + tempo on 2k road loop

(w= 10-12 x 400 + 2k / m= 12 x 400 + 4k)

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - track/Brock)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x hill sprints on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ Ae Power reps on track

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:00 AM)

Aerobic Threshold running at chattahoochee river, w= 6-8 mi / m= 8 mi

+ cool-down exercises

+ recovery strategies in training room 

wild dogs in the keystone state

"We need more dogs."

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

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

+ 1000's @ fast end of Ae Power @ cinder loop, r= 2.5' (w= 5 / m= 6)

+ 4 x ~250 tennis center hill, r= jog down

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6 x hill sprints on Cherry St hill
+ general strength circuit

friday

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not racing (on own):

800j + mcmillan wu

+ Aerobic Power reps

+ strength & conditioning

saturday (on your own)

AM shake-out, time-tbd

800j + mcmillan wu

LEHIGH PAUL SHORT INV, w= 6k / m= 8k

OR ASICS ALEXANDER INV, w= 5k / m= 8k

+ strength & conditioning

those not racing:

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

picking up the pace

Changing up the pace.  A little faster, a little harder.  Pain is the purifier.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (6:30 AM - McCamish)

800j + mcmillan wu

+ (~190m hill + ~190m threshold + ~300m tempo + 220m easy)

w= 4 loops, 3' rest, 3 loops / m= 4 loops, 3' rest, 3 loops, 3' rest, 3 loops

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - track/Brock)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x hill sprints on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ 6 x 400, 6 x 300, 6 x 200 @ ~VO2max to AnAe E

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

75-80% tempo running at chattahoochee river, w= 6-8 mi / m= 8-10 mi

+ cool-down exercises

+ recovery strategies in training room 

race week in the sunshine state

Time to find out who the dogs are...

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

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

+ Threshold running on track

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday

light running before departure if possible

9:00 AM - depart for Gainesville - dressed to run

800j + dynamice wu & plyo progression

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

+ general strength circuit

those not traveling (on own):

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x accelerations with spikes
+ general strength circuit

friday

AM shake-out, time-tbd

800j + mcmillan wu

FLORIDA MOUNTAIN DEW INV, w= 3m / m= 8k

+ strength & conditioning

those not racing (on own):

800j + mcmillan wu

+ Aerobic Power reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room