transitions

Sorry for the late post!

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

tuesday
800j, mcmillan wu
+ aerobic to anaerobic intervals on track
(16-20 x 300 @ 5k to 3k pace and above, r= 60")
OR
4 x 1600 @ AT, r= 1'
+ general strength circuit at track

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

thursday
800j, dynamic wu
+ light aerobic running
+ 5 x 90m (30 acc + 30 float + 30 acc)
+ hip circuit

friday (time-tbd)
800j + mcmillan wu
+ VO2max intervals(i.e.@3k pace) on track, 6-8 x 800
OR 80% run at park lake loop
+ general strength circuit at track

saturday
aerobic running on your own
+ stretching

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

800 group:
Tue - 7 x 800, r= 3'
Thu - 3-4 x 300
Sat - 600 + 400 + 200

sweet home alabama

With this week's meet a short 150 mile drive away and gaining an hour traveling to central time, we will leave on Friday - time of departure will be set on Monday and we will let you know as soon as we can. Events contested on Friday are the Mile, DMR, and 5000m. Events contested on Saturday are the 800m and 3000m. If you compete only on Friday, you will return to Alanta on Friday night. We are hoping to give the most people possible an opportunity to compete this week - make the most of your opportunities! Also, this week and in the next few weeks, more of you will be transitioning to the anaerobic phase.

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

tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
(800 group, 2:30 PM - 3x400 + 4x300 + 6x200)
+ general strength circuit at track

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

thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ race pace
+ beginning hurdle ritual for 3000SC
+ hip circuit

friday
those competing:
shake-out run in AM if possible + travel + competition
those not competing (6:00 AM):
800j + mcmillan wu
+ aerobic intervals on track
+ general strength circuit at track

saturday
those competing:
AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching

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

"the legs feed the wolf" (herb brooks) ... but the heart and lungs feed the legs ; )

With a smaller group traveling this week, the schedule looks a little busy! But know that those not traveling WILL MEET on Friday for the workout. For aerobic intervals, think back to early xc season and the 300's on the grass at the park - except these will be on the track. Also, we'll determine later in the week which workout we'll do on Friday. And we'll also discuss the sunday long run.

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

tuesday
800j, mcmillan wu
+ 85% AT run on cinder loop
(800 group, 2:30 PM - 3 x 800 + 3 x 600 + 3 x 400)
+ general strength circuit at track

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

thursday (on your own)
800j, dynamic wu
+ light aerobic running
(those traveling)
+ 2-3 x 200 @ race pace
+ travel to VA w/ dynamic wu upon arrival
(those not traveling)
+ 3 x 200 cut-downs, r= 200j
+ beginning hurdle ritual for 3000SC
+ hip circuit

friday
those competing:
late AM shake-out run + competition
those not competing (time - tbd):
800j + mcmillan wu
+ 80% running at park lake loop or aerobic intervals
+ general strength circuit at track

saturday
those competing:
AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching

sunday (optional ??? or on your own)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

it's the hard knock life

Inspired by a Friday evening at the Fox...

http://www.youtube.com/watch?v=BB54JGNu6vQ

“hard knock life” – to have a life that is difficult, where the elements of the world seem to be against you all the time (e.g. distance running, Georgia Tech). - Urban Dictionary

It's the hard-knock life for us!
It's the hard-knock life for us!

Don't it feel like the wind is always howl'n?
Don't it seem like there's never any light!
Once a day, don't you wanna throw the towel in?
It's easier than puttin' up a fight.

It's the hard-knock life!

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

tuesday
800j, mcmillan wu
+ anaerobic threshold fartlek on park cinder loop
(5', 4', 3', 2', 1' w/ equal time recovery, note:
'hard efforts' at intensities above AT, recovery at ~ marathon pace)
(800 group, 2:00 PM - 5 x 400, r= 5')
+ general strength circuit at track

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

thursday
800j, dynamic wu
+ light aerobic running
+ 5 x 90m (30 sprint + 30 float + 30 sprint)
+ beginning hurdle ritual
(800m group: 8 x 200 cut-downs to 800 pace, r= 2')
+ mcmillan core

friday
those competing:
travel + light aerobic run + 2-3 x 200 @ race pace
those not competing (6:00 AM):
800j + mcmillan wu
+ 85% running on track
+ general strength circuit at track

saturday
those competing:
9AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching

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

gettin' work done

monday (optional @ 10:30 AM)
depart locker room for river
+ dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts start @ ~10k pace / equal time rec. @ ~ marathon pace)
(800m group, 2:00 PM - 3 x 800 + 3 x 600 + 3 x 400)
+ general strength circuit

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

thursday
800j, dynamic wu
+ light aerobic running
+ baton exchanges
+ beginning hurdle ritual
(800m group: baton exchanges + flying 30's + 80's)
+ mcmillan core

friday
800j + mcmillan wu
+ 80% running on park lake loop
(800m group: 15' @ AT on lake loop)
+ general strength circuit at track

saturday
(800m group, time tbd - 3 x 4 x 300)
aerobic running on your own
+ stretching

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

off to the races

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

tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ just above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
(800 group: @ 400 pace - 2 x 300 + 2 x 200 + 2 x 100, r= 6', 4', 2')
+ general strength circuit at track

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

thursday
800j, dynamic wu
+ light aerobic running
+ 5 x 90m (30 sprint + 30 float + 30 sprint)
+ beginning hurdle ritual
(800m group: 8-10 x 200 cut-downs to 800 pace, r= 2')
+ mcmillan core

friday
those competing:
travel + light aerobic run + 2-3 x 200 @ race pace
those not competing (time-tbd / 6AM or 3:30 PM):
800j + mcmillan wu
+ 85% running on track or park cinder loop
+ general strength circuit at track

saturday
those competing:
9AM shake-out run + competition
those not competing:
aerobic running on your own
+ stretching

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

happy 2012

Please text your mileage for last week. Still haven't gotten mileage numbers from several of you for the last few weeks - be prepared to explain why on Wednesday :)

Excited about seeing everyone on Wednesday, excited about getting back to work, excited about the upcoming track season - hope you are too!


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

tuesday (on your own)
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
(800m - you can do this fartlek or repeat the fartlek from last friday)
+ general strength circuit

wednesday (9:30 AM)
(depart locker room for river)
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday (9:30 AM)
800j, dynamic wu
+ light aerobic running
+ 4 x 150 strides w/ 2 x 20m sprint segments
(800m - 10 x short hill sprints at park)
+ mcmillan core

friday (9:30 AM)
800j + mcmillan wu
+ 80% running on park lake loop or at river
+ 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