"great moments are born from great opportunity"

To help you prepare for the task ahead...

http://www.youtube.com/watch?v=vwpTj_Z9v-c

and if that doesn't do it for you, try this...

http://www.youtube.com/watch?v=2CdJTfGiRCI

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM)
800j, mcmillan wu
(w= 10 x 300 on track, r= 200j)
(m= 8 miles @ 80% on park lake loop)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
(those racing this weekend)
OFF (report to practice) or light aerobic running + strides
(those not racing)
800j, dynamic wu & speed ladder
+ light aerobic running
+ 8-10 x short grass hill sprint at park
+ mcmillan core

friday
(those racing this weekend)
travel + light running over xc course
(those not racing - 6:00 AM)
800j + mcmillan wu
+ 3 mile hard effort on track
+ general strength circuit at track

saturday
(those racing this weekend)
shake-out run + COMPETITION
(those not racing - ON YOUR OWN)
aerobic running
+ stretching

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

dropping the blood pH

More anaerobic training on par for this week as we prepare for the two championship meets up next on our schedule. The plan right now is to keep the first workout this week simple and straight forward. The second workout will be used to simulate the fast start of cross country meets. Then, looking forward to next week, we'll do an aerobic-based workout as our last main effort before the conference meet. Lastly, manage your school work and get as much rest as you can.

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
*TEAM DINNER (time & place - tbd)

tuesday (9:00 AM)
800j, mcmillan wu
+ 12 (m= 12-16) x 400m, r= 1'15" recovery
(on park grass along 10th St)
+ general strength circuit at track
*TEAM LUNCH (time - tbd; place - Jason's Deli)

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ (those racing xc) 6-8 fast striding in spikes
+ (those not racing xc) 8 x short grass hill sprint at park
+ mcmillan core

friday
800j + mcmillan wu
+ anaerobic training (workout - tbd)
+ general strength circuit at track

saturday (ON YOUR OWN)
aerobic running
+ stretching


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

C6H12O6 ----> 2C3H6O3 + Energy

Congratulations - you have successfully navigated the aerobic waters! Every marker points to higher levels of aerobic ability across the board. We will work to maintain these levels throughout the remainder of the racing season. But now we also begin the process of honing our aerobic ability to a fine racing point with some appropriate effort anaerobic training. Enjoy!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (NOTE TIME - 3:30 PM)
800j, mcmillan wu
+ 12 x 400m @ ~ 95%, r= 1'15" recovery
(venue is weather/rain dependent; 1st choice is park grass adjacent to
10th St, 2nd choice is park cinder loop, and 3rd choice will be track)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ (those racing xc) 6-8 fast striding in spikes
+ (those not racing xc) 8 x short grass hill sprint at park
+ mcmillan core

friday
(those not competing, 6:00 AM)
800j + mcmillan wu
+ anaerobic training on track
+ general strength circuit at track
(those competing)
travel to tuscaloosa
+ light aerobic running over xc course

saturday
(those not competing)
aerobic running on your own
+ stretching
(those competing)
CRIMSON CLASSIC, w= 5k / m= 8k

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

pump up the volume

Most, if not all, should have the highest week of volume on your schedule. Hopefully the academic week will cooperate and you can have a solid, 'blue-collar'-like week. Get the volume in, complete two solid workout days, partner stretch & roll & ice tub, and get as much rest as possible. Good luck!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM)
800j, mcmillan wu
+ (women+some men) 85+% AT running on park lake loop or cinder loop, 4-5 mi
+ (men) 80% running on park lake loop, 9-10 miles
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core

friday (time - tbd)
800j + mcmillan wu
(on park cinder loop)
+ (women+some men) 4 x 1600 @ ~ 90%, r= 2.5'
+ (men) 5-6 x 1600 @ ~ 90%, r= 2.5'
+ general strength circuit at track

saturday (ON YOUR OWN)
aerobic running
+ stretching

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

great gains

Last Friday morning was a solid demonstration of the aerobic gains made by our team in the past five weeks of training. These gains and how we continue to build on them are the foundation for successful racing not only in the coming weeks, but indeed throughout this school year. Keep up the great work!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM / 7:00 PM for men's 3k)
800j, mcmillan wu
+ 80% running on park lake loop (w= 7-8 mi / m= 8-10 mi)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 strides in spikes (fast striding for those not competing)
+ mcmillan core

friday
(time tbd - for those not competing; 6:00 AM or 3:30 PM)
aerobic fartlek @ 85-90% on track or park cinder loop
+ general strength circuit at track
(those competing; shake-out run on course in AM, time-tbd)
COMPETITION in late afternoon; w= 5k / m= 8k

saturday (ON YOUR OWN)
aerobic running
+ stretching

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

partner stretch week

Many of you have Asst Coach stretching you before and after runs. Pay attention to what is being done, and let's work this week on pairing up with teammates to partner stretch. Don't just go through the motions, really work to stretch your partner well!

monday (ON YOUR OWN)
dynamic warm-up
+ light aerobic running
+ 6-8 x technique strides
+ mcmillan core

tuesday (8AM class - 6:00 AM / others - 6:20 AM)
800j, mcmillan wu
(on park cinder loop)
women: 6-7 x 1000 @ approaching 90%, r= 2'
men: 8-9 x 1000 @ approaching 90%, r= 2'
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x fast striding in spikes
+ mcmillan core

friday (6:00 AM)
800j, mcmillan wu
+ 85-88% run on track; w= 6-6.4k, m= 8-10k
+ general strength circuit on track

saturday (ON YOUR OWN)
aerobic running
+ stretching

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

of courage

With the build-up over the last week for the 9/11 remembrance, it occurred to me that ten years ago you all were but 8-12 years old. I wondered what your memories of 9/11/01 might be, and how they might be different than mine. The question asked so much in the last few days has been "where were you on the morning of 9/11/01", and for my generation, we will always remember the tragic events of that morning.

I've watched many of the specials that have recounted the timeline of events that morning. The emotions can be deep and varied. But watching one show this morning I was in awe at the sight of firemen and rescue-workers heading into the World Trade Center buildings. Literally thousands were fleeing the burning towers, yet these brave souls were heading in. What courage. I remember a hymn at church with the line "let courage grow in the face of danger". In the most dangerous of circumstances, the courage of those men and women certainly measured up.

That is my wish for you as it is for me. That in trying times when our courage is tested, we find that we too measure up. In a small way it is what we are doing in athletic competition, testing our courage so in those crucial moments of life we can have confidence in ourselves.

When you face such tests, I want you to be able to "meet the moment"!


monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM)
800j, mcmillan wu
(on park grass adjacent to 10th Street)
women: 8-10 x (200 + 300) @ 6k xc pace, r= 90"
men: 16-24 x 300 @ 10k xc pace, r= 90"
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 strides in spikes (fast striding for those not competing)
+ mcmillan core

friday
(6:00 AM - for those not competing)
80% run on park lake loop
(for those competing; departure time - tbd)
COMPETITION; w= 6k / m= 8k

saturday (ON YOUR OWN)
aerobic running
+ stretching

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