new year... new opportunities

2025 is upon us... what does the new year have in store for you!

Reminders... be back on campus on Thursday, January 2, 2025.  First practice is 10:00 AM on Friday, January 3, 2025.  ***If you will not be at practice on Friday, January 3, text COACH***

#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)  5-6 x 1600 @ ~CS, r= 3'/400j

+ (MD) 2 x 2400 @ ~Threshold, r= 400j

   2 x 300, r= 300j OR 1 x 400 OR 1 x 500 @ ~AnAe P (~800 pace)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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 120, r= 3' + 1 x 150

+ general strength circuit

*BE BACK ON CAMPUS*

friday (10:00 AM)

800j + mcmillan wu

+ (LD) 12 x 400 hill @ ~CS & faster, r= jog down

+ (MD) 12 x 400 hill @ ~CS & faster, r= jog down

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at Chatt Hills Rico Park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

holiday2024.2

Countdown to 2025... excited to see what we can do!

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 Thursday, January 2, 2025.  First practice will be on Friday, January 3.

#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) longer progression run from ~Ae T to Tempo (~72.5-80%)

*work on going longer than previous weeks, up to 9-10 miles

+ (MD) 6-8 x 1000 @ ~CS, r= 75"

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills

+ 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) 3-4 x 5 x 400 @ Ae P,  r= 1' / R= 400j/3'

+ (MD) 14-16 x 300 @ AnAe E, r= 300j/~1'45"-2'

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

holiday2024.1

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) longer progression run from ~Ae T to Tempo (~72.5-80%)

+ (MD) 4-6 x 1600 @ ~Threshold, r= 1'

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills

+ 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) 4-5 x 1600 @ ~CV, r= 3'/400j

+ (MD) 10-12 x 400 @ AnAe E, r= 400j/~2.5'

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

exam week'24

Good luck in finishing your remaining exams!  We'll practice on Tuesday morning, then you'll be on your own for the rest of the week and holiday break.  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

boston group: easy volume throughout this week, or OFF as needed.  Start back with workouts next week.

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 (7:30 AM - track)

800j + mcmillan wu

+ threshold running - w= 5600m / m= 6400m @ slow end of AnAe T

+ 400 w-j + 4-6 x 100m strides

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (some at ~Aerobic Threshold)

+ hurdle drills

+ 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 80m @ 800 GP, r= 1' / R= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD) 1000's @ ~CV, r= 75" / w= 6-7, m= 6-8

+ (MD) 4 x 1k @ ~CV, r= 75" + 400 walk-jog

    + 4 x 400 cutdowns @ ~AnAe E, r= 2'

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

believe the unbelievable

"A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and our tiny hearts, who doubt and overthink and hesitate." - Steven Pressfield

Believe you can do something unbelievable...this spring!  Start by committing to the process.  Don't doubt, overthink, or hesitate.  Follow the process, day by day, week by week.  It is simple, but not easy!

Virtuosity = performing the common uncommonly well.

#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 - track)

800j + mcmillan wu

+ boston group: 12 x 400 @ AeP to VO2max, r= 1:1

+ others: 300 fast wu + 400j + 6-8 x 1000 @ ~Threshold toward CV

+ strength & conditioning

wednesday (2:30 PM)

400j + lunge matrix wu

+ aerobic running (some at ~Aerobic Threshold)

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (10:00 AM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 2 x 4 x 80 @ ~AnAe P, r= 1' / R= 3'

(Clemson group - 3-4 x 200 @ RP)
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ hill reps on tech parkway, 400's or 300's

(Clemson group - CLEMSON OPENER, 1000m & 3k)

(Boston group - light running in AM + 3 x 200 @ RP)

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

(Boston group - BOSTON OPENER, 5k)

sunday (time - tbd)

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies in training room

thanksgiving'24

Always a good time each year to think about what you are thankful for.  We are thankful for you!

#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 (optional 6:30 AM or on your own)

800j + mcmillan wu

+ boston group: 10-12 x 400 @ AeP to VO2max, r= 1:1

+ (MD) 7x200 @ AeP + 6x200 @ VO2max + 5x200 @ AnAeE, r= 1'/R= 3'

+ (LD) 4-6 x 1600 @ ~Tempo (80%), r= 1'

OR Aerobic Threshold running (AeT = ~70" slower than 5k pace)

+ 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 x short hill sprints
+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

KJo returns to Madison

Post-regionals... on to the NCAA Nationals for one, 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.

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".  Training listed on an "additional day off" is suggested training.  You may complete the training as listed or you may take the additional time 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

NCAA - KJo (6:30 AM - track):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

NCAA Regional group (on your own):

suggested training - OFF + mobility & stretching

Non-NCAA Regional group (on you own):

suggested training - light aerobic running + mobility & stretching

wednesday

NCAA - KJo (3:30 PM):

light aerobic running + hurdle drills + strides + hip circuit

NCAA Regional group (on your own):

suggested training - OFF + mobility & stretching

Non-NCAA Regional group (3:30 PM):

light aerobic running + hurdle drills + strides + hip circuit

thursday

NCAA - KJo (on your onw in AM):

light aerobic running + travel to Madison, WI

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (on your own):

suggested training - light aerobic running + 6 x cherry st hill sprints

friday

NCAA - KJo (AM time - tbd):

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (on your own):

workout - tbd

saturday

NCAA - KJo (AM shake-out time - tbd):

800j + mcmillan wu + 1 x 300 fast wu approx 10' prior to race start

NCAA XC NATIONALS, w= 6k

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

sunday

NCAA - KJo (on your own):

suggested training - light shake-out run or OFF

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (time - tbd):

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies in training room

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

 #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)

800j + mcmillan wu

SCHEDULE OF EVENTS

~7:15 AM - 1 x 300 fast wu, r= 400 walk-jog

~7:25 - 3000m time trial, men & women combined

~7:35 AM - top 7 workout: 1200 hard + 400j + 8-10 x 300, r= 300j

~8:05 AM - mixed gender 4 x 400's

+ 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

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 + 1 x 300 fast wu approx 10' prior to race start

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

sharpening up

#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 - track)

800j + mcmillan wu

+ 1 x 300 fast wu

+ (w) 5-6 x 1000 @ ~Ae Power, r= 1:1, 400j

+ (m) 4 x 1600 @ ~CV - 8", r= 400j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6 x 90m (30 accel + 30 float + 30 accel) r= walk back
+ general strength circuit

friday (6:30 AM - track)

800j + mcmillan wu

+ 1 x 300 fast wu

+ (w) 2 x 800 + 4 x 400 + 4 x 200 @ Ae P to VO2max

+ (m) 2 x 800 + 1 x 3200 + 4 x 400 @ Ae P to CV to Ae P

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

travelin' the tobacco road

#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)

800j + mcmillan wu

+ 300 fast wu + 400w + 1200 hard + 4800-6400 @ Tempo + 3 x 300 fast

    (400j before & after Tempo / 300j between 300's)

+ strength & conditioning

wednesday (on your own)

those traveling:

travel to Cary, NC

+ light aerobic running upon arrival

those not traveling:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday

those traveling:

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not traveling (on own):

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x cherry st hill strides
+ 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

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies in training room

working for the weekend

#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 - park cinder loop)

800j + mcmillan wu

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

+ (m) 8-9 x 1600 @ ~Tempo, r= 75"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6 x 90m (30 accel + 30 float + 30 accel) r= walk back
+ general strength circuit

friday (6:30 AM - park AAM grass loop)

800j + mcmillan wu

+ w= 6 x 1000 @ ~CV to ~Ae P, r= 90"

+ m= 8-10 x 1000 @ ~CV, r= 75"

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies in training room

off to the lone star state

#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 (9:15 AM)

800j + mcmillan wu

+ 300 fast wu + 500w + 1200 hard + 4800-6400 @ Tempo + 3 x 300 fast

    (400j before & after Tempo / 300j between 300's)

+ strength & conditioning

wednesday (on your own)

those traveling:

aerobic running on own in AM

+ travel to College Station

those not traveling:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday

those traveling:

800j + dynamic wu & plyo progression

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not traveling (on own):

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x cherry st hill strides
+ 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

+ 12 x 400 @ ~ VO2max, r= 1:1

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies in training room