Sunday, August 17, 2014

week one of the 2014-15 campaign

Because we didn't meet for practice today, go ahead and either text your mileage for last week or post it to the blog comments.

monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass

tuesday (6:00 AM)
800j + mcmillan wu
+ 200's @ xc race pace on park cinder loop
(1 x 200 per loop, steady running @ ~75% remainder of loop)
w= 7-8 loops / m= 9-11 loops (one loop = 870m)
+ 3 x ~200m hill adjacent to cinder loop at hard effort w/ jog down rec
+ general strength circuit

wednesday (3:30 PM)
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
800j + dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x 80m fast striding in spikes
+ hip and/or core work

friday (6:00am)
800j + mcmillan wu
+ 20' of AT (anaerobic threshold) running @ 85% on track
w= 3.0-3.5 miles / m= 3.75-4.0 miles
+ general strength circuit

saturday (on your own)
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
at

19 comments:

  1. Cole JackobAugust 17, 2014 at 10:00 PM

    61, took a day off because of my foot. Looking forward to new shoes. Glad to see familiar faces and looking forward to making unfamiliar ones familiar too!

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  2. JWegAugust 17, 2014 at 10:02 PM

    4.

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  3. NicoAugust 17, 2014 at 10:07 PM

    56

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  4. Grant HicksAugust 17, 2014 at 10:44 PM

    67

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  5. UnknownAugust 17, 2014 at 11:12 PM

    56 Miles. Switched the long run for this upcoming week to Saturday.

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  6. Eddy SeguraAugust 18, 2014 at 11:35 AM

    This comment has been removed by the author.

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  7. UnknownAugust 18, 2014 at 11:36 AM

    48 miles

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  8. GreerAugust 18, 2014 at 11:43 AM

    37

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  9. Matt MAugust 18, 2014 at 12:00 PM

    65

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  10. Sarah BowlesAugust 18, 2014 at 12:36 PM

    50 miles

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  11. PaigrAugust 18, 2014 at 1:30 PM

    52 miles
    Paige

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  12. JustinAugust 18, 2014 at 2:26 PM

    67 miles this week, glad to be back

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  13. UnknownAugust 18, 2014 at 2:40 PM

    53 miles!

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  14. Rachel HAugust 18, 2014 at 3:14 PM

    48 miles in 5 days!

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  15. Ryan M.August 18, 2014 at 3:46 PM

    74 miles last week. I was over the intended 68 because Saturday's light run was swapped with Sunday's long run because of the physical examination, new student-athlete orientation, and the compliance meeting. This upcoming week should be lower milage.

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  16. Sam M.August 18, 2014 at 4:53 PM

    58 miles this week because I switched Saturday's long run with Sunday's easy day on my log

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  17. H-DogAugust 18, 2014 at 6:00 PM

    63

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  18. UnknownAugust 18, 2014 at 7:22 PM

    55 miles due to the switch.

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  19. melissaAugust 18, 2014 at 8:13 PM

    49 miles, first day of school was a blast!!!!

    ReplyDelete