home xc invitational

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - park 2k road loop)

800j + mcmillan wu

+ (w) 4 x 2000 @ ~85% Threshold, r= 75"

   (250 fast + 150 float to start odd #'s)

+ (m) 7 x 2000 @ ~80% Tempo, r= 60-75"

   (250 fast + 150 float to start odd #'s)

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 4 x skip bounding on cherry st hill

+ general strength circuit

friday (6:15 AM - depart from locker room)

800j + mcmillan wu

+ GEORGIA TECH XC INV, m= 8k (8:30 AM) / w= 6k (9:20 AM)

those not competing: workout-tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (AM time-tbd)

long aerobic running at chatt hills rico ballpark

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

on to the next

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ (w) 600 + 800 + 1000 @ ~Ae Power, r= 1600 @ ~Tempo-Threshold; R= 2'

+ (m) 6-7 x 2000 @ ~Tempo, r= 60-75" (250 fast + 150 float to start #2, 4, 6)

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 6 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ 18-20 x 300 hills @ ~CV to Ae P, r= 300 jog down

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (AM time-tbd)

800j + mcmillan wu

+ 1000's @ ~Tempo, 80% at foxhall, r= 45-60"; w= 10-12 / m= 12-14

+ cool-down exercises

+ recovery strategies

to the rocket city

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ 4 x 200 fowler st hill, r= 200j

+ 1 x 300 fast, on track, r= 500j

+ 80% intervals on track, w= 5 x 1600; m= 6 x 2000

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

+ depart for Huntsville at 12:15 PM

+ light shake-out run upon arrival

thursday (10:00 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 3 x starts from starting light in course

+ general strength circuit

friday

800j + mcmillan wu

+ men depart for course at 6:00 AM / women depart at 6:30 AM

+ SOUTHERN SHOWCASE, m= 8K at 7:30 AM / w= 5k at 8:10 AM

+ strength & conditioning

those not traveling:

10-12 x 200 fowler st hill, r= jog down recovery

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (6:45 AM)

800j + mcmillan wu

+ 1000's @ ~Tempo, 80% at foxhall, r= 45-60"; w= 8-12 / m= 10-14

+ cool-down exercises

+ recovery strategies

chop wood carry water

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ (w) 3-4 x 2000 @ ~85% Threshold, r= 90"

+ (m) 4-5 x 3000 @ ~80% Tempo, r= 90"

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 6 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ workout on grass AAM+ loop - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (7:45 AM)

long aerobic running at chatt hills rico ballpark

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

off to the races v.2026

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

Season opener at Allatoona Creek Park...

"Training was a rite of purification; from it came speed, strength.  Racing was a rite of death; from it came knowledge.  Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line, where you can lean over the manicured putting green at the edge of the precipice and see exactly nothing." - John L. Parker, Jr., Once a Runner

From Pete Carroll, NCAA Champion and Super Bowl Champion coach - "don't show up to win, show up to compete."  The focus of the former is the outcome, the focus of the latter is the process.  Follow the process and success will come.

The mantras carried over from last spring... build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress.  Prepare for every opportunity... execute early with poise, engage in competition, and finish with effort.

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ 2000's @ ~Tempo, 80% on park road loop, r= 60-90"; w= 4-5 / m= 6-7

   (200 fast + 200 float to start odd #'s)

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 4 x skip bounding on cherry st hill

+ general strength circuit

friday (6:15 AM - depart from locker room)

800j + mcmillan wu

+ KSU STAN SIMS XC OPENER, m= 4 mi (8:30 AM) / w= 5k (9:15AM)

those not competing: workout-tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (6:45 AM)

800j + mcmillan wu

+ 1000's @ ~Tempo, 80% at foxhall, r= 45-60"; w= 8-12 / m= 10-14

+ cool-down exercises

+ recovery strategies

off and running

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ 2000's @ ~Tempo, 80% on park road loop, r= 60-90"; w= 4-5 / m= 6-7

   (200 fast + 200 float to start even #'s)

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 4 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ ~80% Tempo running on track

   w = 10-12 x 1000, r= 1'

   m = 1k, 2k, 3k, 2k, 3k, 2k, 1k, r= 1-2'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at chatt hills rico ballpark

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

back together

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

Week 12, end of summer, return to campus, and practice!  With moving in and early AM bloodwork on Tuesday, we will use the first half of the week as a recovery period - just easy aerobic running (60-65% w/ heat & humidity adjustment).  If you can fit in S&C on Tuesday, you can do that.  Schedule for physicals and bloodwork were sent out late last week.  Once official practice starts on Thursday, we will meet in the concourse of McCamish Pavilion.

Schedule for this week

tuesday, Aug 18

(on your own) easy aerobic running

AM - physicals for new people / FASTED bloodwork for everyone

11AM-1 PM - Jump Start Jackets for new people (lunch included)

PM - physicals for new people & returnees needed physicals this year

wednesday, Aug 19

(on your own) easy aerobic running

11AM-1 PM - Jump Start Jackets for new people (lunch included)

11:30 AM - lunch for returnees in locker room team lounge

3:30 PM - Compliance Meeting - Anderson Bldg team meeting room

4:15 PM - Team Meeting following Compliance Meeting

6:00 PM - dinner in locker room team lounge

thursday (8:00 AM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

11AM-1 PM - Jump Start Jackets for new people (lunch included)

11:30 AM - lunch in locker room team lounge

6:00 PM - dinner in locker room team lounge

friday (8:00 AM)

800j + mcmillan wu

+ 20-24 x 300 @ ~CV on AAM loop, r= 40"

+ strength & conditioning

11AM-1 PM - Jump Start Jackets for new people (lunch included)

11:30 AM - lunch in locker room team lounge

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:00 AM)

long aerobic running at fox hall & chatt hills

+ cool-down exercises

+ recovery strategies

As always, if unsure about anything, or have any questions, reach out.