INFO FOR RETURN TO CAMPUS - READ CLOSELY

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

Upcoming important dates & times...

PAPERWORK - two sets of forms must be completed, Compliance and Sports Medicine, as soon as possible.  Most of you have done this.

ALL INCOMING FIRST-YEAR - physicals will take place Tuesday morning and evening, August 12.  Both sessions must be attended.  Fasted bloodwork will be at 6:00 AM.  Do not eat or drink anything other than water after 11:00 PM on Monday night.  Enter Wardlaw of North Ave, take elevator to Field Level "F", and follow signs.  You will then be given a time to report in the PM for Physical.  If you already did this earlier this summer with Sports Medicine, you do not need to do either.  JUMPSTART JACKETS - for ALL incoming first-year, Wednesday-Friday, Aug 13-15 @ 10 AM - 2 PM.

RETURNERS - bloodwork for all returnees will be completed on Tuesday, April 12 at 7:00 AM.  Enter Wardlaw of North Ave, take elevator to Field Level "F", and follow signs.  Returnees who need a physical this year (3rd and 5th year) will need to have this done on Tuesday, Aug 12 at 6:00 PM.  You should have received information about time and place from Paul Wolkoff or Tania Winborn.  All returnees will be able to start practice on Thursday, August 14, if Sports Medicine and Compliance forms have been filled out and submitted.

Wednesday, August 13 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  Academic meeting will follow, and then TEAM MEETING will follow.  Dinner after team meeting.
Thursday, August 14 - first practice, time - 8:00 AM (meet in McCamish concourse)
Friday, August 15 - practice, time - 7:30 AM (meet in McCamish concourse)
Saturday, August 16 - on your own
Sunday, August 17 - long run, time - tbd (meet in Team Lounge in locker room)

Team Meals:
Wed, Aug 13 - dinner after team meeting
Thu, Aug 14 - bfast grab and go after AM practice; dinner - tbd
Fri, Aug 15 - bfast grab and go after AM practice; dinner - tbd

With everyone back on campus, and with Incoming at JumpStart Jackets starting at 10:00 AM, workouts this week will be track-based so we can be more time efficient.  Also, with bloodwork being done on Tuesday morning, we will do our workouts this week on Wed & Fri.  Wednesday workout will be on your own as official practice does not start until Thursday morning.  The track will be open by 7:30 AM.

wednesday (on your own)

800j + mcmillan wu

+ 2 x 8 x 200 @ 6k to 5k pace*, r= 30" / R= 400j

+ strength & conditioning

*if needed guidance on pace, reach out.  If unsure, start slower than you think.  Goal is for this to be very manageable.  DO NOT OVERDUE this workout.  Incoming should do on track to make sure you are on time for JumpStart Jackets at 10:00 AM.  Returnees can do on track or could do on cinder loop if preferred.

thursday (8:00 AM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

friday (7:30 AM)

800j + mcmillan wu

+ 6-10 x 1000m @ 80% to 85%, r= 90"/200mj

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:00 AM)

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies