for Wednesday, Sep 5

3:30PM - meet in coliseum

1. mobility- handwalk, hurdle rocker
2. dynamic foot drills + high-knee running, 3 x 40m
3. 2 mile wu to park
4. 15' on 2-hill loop (m+w800= 15' on short hill)
*run long hill for fitness, short hill for form
5. 30' at pace equal to approx. 5k pace + 1' (m+w800= 15' steady)
6. yoga stretching in coliseum

for Tuesday, Sep 4

Optional light running in AM. Make a commitment to regular AM runs!

3:30PM - meet in coliseum

1. mobility- hip crossover, scorpion, fire hydrant, trail leg circles
2. fast claw, 2 x 10; one leg over the line, 3 x 10", foot drills
3. 5' abs
4. easy aerobic running
w= 45-50' / m= 60-65' / w800= 30' / m800= 40'
5. 5 x 120m ins & outs on grass
6. partner posterior tibialis + 3 laps barefoot walking

camp II

for Monday, Sep 3

NOTE PRACTICE TIMES

8:00AM - meet in coliseum

1. mobility- handwalk, leg swings
2. dynamic foot drills
3. 2 mile wu to ballfield loop + strides
4. workout
(XC) tempo effort on loop; w= 2 x 5 loops, r= 3' / m= 2 x 7 loops, r= 4'
(m+w800) fartlek effort on loop; 4-6 x 2'30" hard, r= 1'30"
5. 2 mile cd + yoga stretching in coliseum

2:00PM - meet at Wardlaw for strength & conditioning + light run afterwards


for Sunday, Sep 2

(on your own)
1. easy aerobic running
w= 45-60' / m= 60-75' / m800+w800= off or light running
2. stretching, yoga


for Saturday, Sep 1

8:00AM - meet in coliseum, make sure you have a towel and your water bottle.

1. long run at Kennesaw Mountain
w= 1hr20'-1hr40' / m= 1hr30'-1hr45' / m800= 75' / w800= 40'
2. stretching, yoga
note: easy aerobic running

for Friday, Aug 31

***NOTE PRACTICE TIME***

6:00AM
*meet on track

1. mobility- iron cross, scorpion (or the JT iron scorpion)
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. 3 mile hard run on track (2 mi. at specified pace, then hard to finish)
(w) ~6:05,12:10 / (m) ~5:05, 10:10
5. 2-3 mile cd + downward dog, inverted hamstring

We will NOT meet Friday afternoon, optional light run on your own.

Saturday practice, meet in coliseum at 8:00AM.

for Thursday, Aug 30

note: with the high temperatures and humidity of late, we are going to slightly lower the total time of our aerobic running in the afternoons. Nobody is to add-on to the time spent running in the afternoons. You can, however, lengthen the time of morning runs to make up the difference if needed.

6:45AM:
meet in Wardlaw, be on time!
+ 2-4 miles light running

3:30PM:
1. mobility- leg swings
2. foot drills
3. aerobic running
w= 40-50' / m= 50-60' / m800= 40-45' / w800= 25'
4. 3 x 300m 'light & fluid' (m&w800= 2 x 300)
5. partner posterior tibialis + revolved triangle pose

for Wednesday, Aug 29

No practice today. You can take the day off if you think you need it, or you can do some type of activity on your own, i.e. light running, cross-training.

Guys, don't forget the men's track & field team meeting in the afternoon!

for Tuesday, Aug 28

3:30PM
*meet on track
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu to Piedmont ballfield loop + 4 x 80m accelerations
4. w= 3, 2, 2 loops; r= 5', 3' / m= 4, 3, 2, 2 loops; r= 5', 4', 3'
pace= ave. time for one loop from Saturday + 5" per loop
(e.g. ave. time from Saturday = 3:00;
2 loop time = 3:05 x 2
3 loop time = 3:10 x 3
4 loop time = 3:15 x 4)
5. 2 mile cd
6. downward dog

m&w800:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 1-1.5 mile wu to Piedmont ballfield loop + 4 x 80m accelerations
4. fartlek on loop
(w= 8 x 1', r= 2' / m= 10 x 1', r= 2')
5. 1-1.5 mile cd
6. downward dog