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

+ workout - tbd (likely 300's on grass at park)

+ 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 (AM - time-tbd)

long aerobic running at chatt hills rico park & foxhall preview

+ cool-down exercises

+ recovery strategies

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

moving forward

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

REMINDER - keep the training under control.  A little too slow is exponentially better that a little too fast!  Do not cut-down last few reps, but can finish SLIGHTLY FASTER.

Week 11 and week one of aerobic long specificity or an option of a fourth week of aerobic short specificity.  You have an option for Tuesday of a longer aerobic-based workout or continue with one more week of short hill repeats.  Continue with fast strides on Thursday, and S&C circuit on Tue and Fri.

Continue to adjust paces for heat and humidity.  The rest of your running for the week remains easy, 60-65%.

Tue - reps at ~Tempo (80%); w= 10-12 x 800, r= 45" / m= 10-12 x 1000, r= 1'

          OR 12-15 x 200 hill repeats @ 6k or 8k goal pace effort, r= 2' easy

Fri - reps at ~Tempo (75-80%); w - 5-6 x 1600, r= 1' / m= 6-7 x 2000, r= 1'

Simple, but not easy.  Stay the course, be patient.

Upcoming important dates & times...

PAPERWORK - two sets of forms must be completed prior to Wed, Aug 5, one set from Sports Medicine and one set from Compliance.  Check your email, GT email and personal email.  For returnees, check Teamworks.  If you have not received paperwork to complete, notify coaches as soon as possible.

ALL INCOMING FIRST-YEAR - physicals will take place Tuesday morning and evening, August 18.  Both sessions must be attended.  Times to report will be sent by Sports Medicine, if this info has not been sent already.

RETURNEES - returnees who need a physical this year will also need to have this done on Tuesday, August 18.  All returnees will be able to start practice on Thursday, August 20, if Sports Medicine and Compliance forms have been filled out and submitted.

BLOODWORK for ALL incoming first-year and returnees will be completed early Tuesday morning, August 18.  If you are unable to attend Tue early AM, Aug 18 for blookwork, notify us ASAP.

JUMPSTART JACKETS - for ALL incoming first-year & transfers, Tuesday-Friday, Aug 18-21 @ 11 AM - 1 PM (not 2 PM as previously listed).

Wednesday, August 19 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  TEAM MEETING will follow.  Dinner after team meeting.
Thursday, August 20 - first practice, 8:00 AM
Friday, August 21 - practice, 8:00 AM
Saturday, August 22 - on your own
Sunday, August 23 - long run, time - tbd

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

important dates and times

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

REMINDER - keep the training under control.  A little too slow is exponentially better that a little too hard!

Week 10 and week three of aerobic short specificity.  Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

Continue to adjust paces for heat and humidity.  The rest of your running for the week remains easy, 60-65%.

Tue - 12-15 x 200 hill repeats @ 6k or 8k goal pace effort with ~2' easy rec
Fri - reps at ~Tempo (75-80%); w - 4-5 x 2000, r= 1' / m= 3-4 x 3000, r= 1'

Simple, but not easy.  Stay the course, be patient.

Upcoming important dates & times...

PAPERWORK - two sets of forms must be completed prior to Wed, Aug 5, one set from Sports Medicine and one set from Compliance.  Check your email, GT email and personal email.  For returnees, check Teamworks.  If you have not received paperwork to complete, notify coaches as soon as possible.

ALL INCOMING FIRST-YEAR - physicals will take place Tuesday morning and evening, August 18.  Both sessions must be attended.  Times to report will be sent by Sports Medicine, if this info has not been sent already.

RETURNEES - returnees who need a physical this year will also need to have this done on Tuesday, August 18.  All returnees will be able to start practice on Thursday, August 20, if Sports Medicine and Compliance forms have been filled out and submitted.

BLOODWORK for ALL incoming first-year and returnees will be completed early Tuesday morning, August 18.  If you are unable to attend Tue early AM, Aug 18 for blookwork, notify us ASAP.

JUMPSTART JACKETS - for ALL incoming first-year & transfers, Tuesday-Friday, Aug 18-21 @ 11 AM - 2 PM.

Wednesday, August 19 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  TEAM MEETING will follow.  Dinner after team meeting.
Thursday, August 20 - first practice, 8:00 AM
Friday, August 21 - practice, 8:00 AM
Saturday, August 22 - on your own
Sunday, August 23 - long run, time - tbd

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

competition schedule

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

Week 9 and week two of aerobic short specificity, with a twist this year.  In essence, short, goal race pace efforts, with long recovery so the overall workout remains aerobic while getting to turn the legs over.  The key is to make sure you take long enough recoveries.  The second workout now is reps at 75-80% with a short recovery.  Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

Continue to adjust paces for heat and humidity.  The rest of your running for the week remains easy, 60-65%.

Tue - 12-15 x 200 hill repeats @ either 6k or 8k goal pace with ~2' easy rec
Fri - reps at ~Tempo (75-80%); w - 5-6 x 1600, r= 1' / m= 5-6 x 2000, r= 1'

Simple, but not easy.  Stay the course, be patient.

Again, reminder of important dates...

Incoming first-year/transfers: move-in Sat-Sun, August 15-16
Returning Students: return Mon-Tue, August 17-18

Physicals for new people and for returning will be Tue, Aug 18.

Year-Beginning/Team Meeting will be Wednesday, Aug 19.

First practice will be in the AM of Thursday, Aug 20

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible

XC Schedule:

Friday, Sep 4 - Kennesaw State XC Opener
Friday, Sep 18 - Southern Showcase at Huntsville
Friday, Oct 2 - GT Inv at Foxhall in Douglasville
Friday, Oct 16 - Crimson Classic at Tuscaloosa
Friday, Oct 30 - ACC Championships at Blacksburg
Friday, Nov 13 - NCAA South Region at Tallahassee
Saturday, Nov 21 - NCAA Championships at Terre Haute

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

aerobic short specificity with a twist

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

Week 8, with full volume reached, it's time now to move into a three-week phase of aerobic short specificity, with a twist this year.  In essence, some short, goal race pace efforts, with long recovery so the overall workout remains aerobic while getting to turn the legs over.  The key is to make sure you take long enough recoveries.  The second workout for the week will be a sustained longish aerobic run.  Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

The twist this year is we want the short goal pace efforts done on a ~200m long hill.  A gradual rise to work again gravity and definitely not too steep to change running form.  If in doubt, choose a shallower hill.  Do not rush the recovery JOG down, we are looking for enough recovery time to clear any built up lactate.  If you need longer to clear any accumulated lactate, lengthen the recovery jog at the bottom of each hill.  For goal pace, think 6k for women and 8k for men.

The second workout for the week will be a sustained longish aerobic run.

Continue to adjust paces for heat and humidity, and two aerobic threshold runs (aka Ae T or easy tempo) for both Tue and Fri.  The rest of your running for the week remains easy, 60-65%.  Thursday is an important day, whether 6-8 x 60-80m hill sprints or fast strides, don't neglect this day.

Tue - 10-12 x 200 hill repeats @ either 6k or 8k goal pace with ~2' easy rec
Fri - sustained Aerobic Threshold/Easy Tempo @ ~75%

Simple, but not easy.  Stay the course, be patient.

Again, reminder of important dates...

Incoming first-year/transfers: move-in Sat-Sun, August 15-16
Returning Students: return Mon-Tue, August 17-18

Physicals for new people and for returning will be Tue, Aug 18.

Year-Beginning/Team Meeting will be Wednesday, Aug 19.

First practice will be in the AM of Thursday, Aug 20

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible

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

full volume

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

Week 7, full volume is here. Continue to adjust paces for heat and humidity, and two aerobic threshold runs (aka Ae T or easy tempo) for both Tue and Fri.  The rest of your running for the week remains easy, 60-65%.  Thursday is an important day, whether 6-8 x 60-80m hill sprints or fast strides, don't neglect this day.

Simple, but not easy.  Stay the course, be patient.

Reminder, in preparation for the next phase of training, look for an approximately 200m long hill, on the order of Tech Parkway.  Not too steep to change running form.  Just a gradual rise to work against gravity.

Reminder of important dates...

Incoming first-year/transfers: move-in Sat-Sun, August 15-16
Returning Students: return Mon-Tue, August 17-18

Physicals for new people and for returning will be Tue, Aug 18.

Year-Beginning/Team Meeting will be Wednesday, Aug 19.

First practice will be in the AM of Thursday, Aug 20

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible

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

building strength... and endurance

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

Week 6, full volume almost here. Continue to adjust paces for heat and humidity, and two aerobic threshold runs (aka Ae T or easy tempo) for both Tue and Fri.  The rest of your running for the week remains easy, 60-65%.

For those on the weighted strength & conditioning schedule, time to add weight and go heavier.  Drop the reps to the 4-6 rep range and shoot for 50-100% of your bodyweight.  Start conservatively.  When you can handle 6-8 reps, time to add 5-10 lbs.  For those on the bodyweight schedule, continue to build total reps.

Thursday is an important day, whether 6-8 x 60-80m hill sprints or fast strides, don't neglect this day.

In preparation for the next phase of training, look for an approximately 200m long hill, on the order of Tech Parkway.  Not too steep to change running form.  Just a gradual rise to work against gravity.

Reminder of important dates...

Incoming first-year/transfers: move-in Sat-Sun, August 15-16
Returning Students: return Mon-Tue, August 17-18

Physicals for new people and for returning will be Tue, Aug 18.

Year-Beginning/Team Meeting will be Wednesday, Aug 19.

First practice will be in the AM of Thursday, Aug 20

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible

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