moving on

With the first meet behind us, here are a few thoughts to share...

Women...significantly ahead of last year and showing a lot of potential...solid efforts on Saturday as a whole but still much improvement can be made by everyone...level of commitment is great to see and attitude of team is great...keep it up!

Men...very scattered results on Saturday and some people with great credentials not showing up yet...but not only has our aerobic ability developed greatly in last few years, so too has my confidence in you...we'll bring things together as we progress through the meets...I like how the men are thinking and planning, but where do pride and toughness factor into the equations?

The upcoming week is listed below, keep in mind we will not meet for the long run on Sunday.  Friday's effort will be at the park; 2 miles @ 80% will be either on the lake loop or the cinder loop and the hill loop goes around the tennis center.  The workout will vary for the different groups, generally will be 80% running + hill loops + 80% running + hill loops + 80% running.  The variety will come in the volume of 80% running and in the number of hill loops run.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

(on park grass adjacent to 10th Street)

women: 10-12 x (200 + 300) @ 6k xc pace, r= 90"

men: 20-24 x 300 @ 10k xc pace, r= 90"

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 5 x 150 fast striding

+ mcmillan core

friday (6:00 AM)

800j + mcmillan wu

+ 2-3 x (2 miles @ 80% + 2-3 x tennis ctr hill loop)

+ general strength circuit

+ foot drills in sand & balance exercises

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

new beginnings

After a very solid first week of practice we'll open up this weekend with our first meet.  Overall the men are a little ahead of where we were this time last year; the women are way ahead.  A good job all around of setting ourselves up for a great season, but as you know, let's take it one week at a time.  Through the week we'll finalize who will be racing as well as discuss our plan for the meet.  We'll have a very early morning departure on Saturday!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

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: 16-20 x 300 @ 10k xc pace, r= 90"

+ general strength circuit at track
(+ TRACK team meetings at 3:30 PM)

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 3 x 200 fast striding

+ mcmillan core

friday (time - tbd)

800j + mcmillan wu

+ light aerobic running

+ starts on grass

(those not racing - anaerobic running on track)

+ general strength circuit

+ foot drills in sand & balance exercises

saturday

COMPETITION, details to follow later in week

(those not racing, on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

we're talkin' bout practice

***all practices at 3:30pm unless otherwise noted.

monday (on your own)
dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (w @ 6:00am / m @ 3:30pm)

800j + mcmillan wu

+ 200's @ xc race pace on park cinder loop

(1 x 200 per loop, steady running remainder of loop)

w= 7-8 loops / m= 9-11 loops

+ 1 x 200 fast at end after short recovery

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ barefoot strides on grass

+ hurdle walkovers

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 6-8 x 100 fast striding

+ hip and/or core work

friday (6:00am)

800j + mcmillan wu

+ 5-8k anaerobic threshold (85%) running at park or track
(probably as 1600's w/ 1' recovery)

+ general strength circuit

+ sand foot drills & balance exercises

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

welcome back

It's finally here...time to report to campus, take care of all the paperwork and physicals, and get started with practice!  We hope you are as excited as we are!  A list of important dates was emailed today, so make sure you received it and have all the dates marked down somewhere.

We will have an optional team dinner on Thursday, more details to follow.  But as it is optional, please text us IF YOU ARE NOT ATTENDING so that we'll know the number to plan for.  We also have a team dinner on Friday after our meetings that we expect everyone to attend, as well as a lunch on Saturday.

As official practice does not start until the first day of classes, we will meet for an optional 80% run on Friday morning, and then plan on switching your long run to Saturday morning this week.  Again, on an optional basis, we will meet Saturday morning and car pool out to either Kennesaw or the River.  With physicals and pictures on Sunday, it would be difficult to get the long run in on the usual day.

See you Thursday!

London 2012

Hope you're enjoying the Olympic Games - what a great event!  It's hard to believe it's been 16 years since the Games were hosted by Atlanta, our campus was the Olympic Village, and our track was the training track for all the athletes in the village.  The highlight of these games so far was the men's 10k yesterday - how loud was it in that stadium!

A little dip this week in mileage to consolidate the last two weeks of training.  Less than two weeks to see everyone, we're anxious to get going : )

schedule

The fall competition schedule should be finalized this week is finalized.  Still have a couple weekends to figure out.  In less than three weeks we'll be back together for the beginning of another school year full of promise...we're excited!

Saturday, Sep 1
UGA Invitational - Athens, GA

Friday, Sep 14
VT Invitational - Blacksburg, VA

Saturday, Sep 29
Greater Louisville Classic - Louisville, KY

Saturday, Oct 13
Crimson Classic - Tuscaloosa, AL

Saturday, Oct 27
ACC Championships - Blacksburg, VA

Friday, Nov 9
NCAA South Regional - Tallahassee, FL

Saturday, Nov 17
NCAA Championships - Louisville, KY

in the mountains

Two weeks of camp down, one to go.  We're especially well-represented this week with DJ and Chance continuing from last week, Hayley coming back for the last week after being here the first, and Kaylee and Maria joining us this week.  Also, Coach Johnson will be on staff as he brings his high school up for the week - he is also our scheduled speaker for Friday.  Hope the aerobic work is going well.  A nice jump in mileage is in store for this week so keep the easy runs easy!