8:09.67

...and then some.

Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.

But for now, let the accomplishment of this past weekend sink in. Yes, the record will list the name of one individual. But the accomplishment is for all. And the best part...we're not done yet. We're just getting started. A rising tide lifts all boats, and it's high tide on the flats.

"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.

I think you've got the idea. Now do it, and then some!

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

tuesday
800j, mcmillan wu
+ anaerobic intervals on track, 12x400 @ 3k or 8x800 @ 5k
+ general strength circuit at track

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

thursday
800j, dynamic wu
+ light aerobic running
+ baton exchanges
+ 4 x 70m (30 float + 40 acc)
+ hip circuit

friday (6:00 AM)
800j + mcmillan wu
+ 4800m of 200 @ 3k + 200 @ MP
+ general strength circuit at track

saturday
aerobic running on your own
+ stretching

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

800 group:
Tue - 2 x 400+600+400+200 @ 1500 pace
Thu - 2 x 3 x 200 @ work to ~400 pace
Sat - 1 x 1000 + 10 x 100

new frontiers

OK, stop, look up. That's right, look up, to the top of the blog. Read the subtitles...by endurance we conquer...and...the two most powerful warriors are patience and time. Have you noticed those before? In many ways, those two subtitles are the cornerstones of our program and played major roles in the weekend we just experienced. Continued commitment to those cornerstones will bring more weekends like Boston, and even better weekends than Boston. Guaranteed.

We'll use the first half of this week to make sure we've recovered from racing. Tuesday's workout will adhere to 85% efforts and not faster, so it shouldn't be too taxing of a workout. Friday will be anaerobic work in the morning. A small number will race in Birmingham this week, your schedule will be different than below.

***DON'T JUST LOOK AT THE WORKOUTS - READ THE COMMENTS : )
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ AT running on track: 6-8 x 1000 @ AT, r= 1'
OR progression run off track for those not recovered
+ 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 (6:00 AM)
800j + mcmillan wu
+ anaerobic interval on track, 12-16 x 400, r= 90"
OR 6400m of 400 @ above AT + 400 @ MP
+ 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 - 2 x 1000, 2 x 600, 6 x 400, r= 4', 3', 2'
Fri - 5 x 400, r= 5'

one if by land, two if by sea

One if by land, two if by sea,
Times have changed, on a plane you'll be.
Red coat, blue coat, other colors apart,
Colors don't matter, show them your heart.
Fight till you're done, then fight some more.
Fight till you reach what you're destined for.

RACE WEEK
monday (on your own)
dynamic wu + light aerobic running + technique strides
tuesday
AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
wednesday (on your own)
easy aerobic running + light strides
travel to Boston
thursday
light aerobic running + 2-3 x 200 @ RP
friday
AM shake-out + competition
saturday
AM shake-out + competition
sunday (on your own)
light aerobic running

NON-RACE WEEK
monday (on your own)
dynamic wu + light aerobic running + technique strides
tuesday
w= 6k (5x1200 @ MP,>AT,MP,>AT,MP); m= 8k (5x1600) + gen str
800 group: 3x400 + 4x300 + 6x200 + general strength
wednesday (on your own)
med-long aerobic running + barefoot strides
thursday (on your own)
light aerobic running + 3 x 150 fast + hip circuit
friday (time-tbd)
12-16 x 400, r= 90" + general strength circuit
saturday (on your own)
aerobic running + stretching
sunday (on your own)
long aerobic running + exercises + recovery

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