bama bound

We've got a great opportunity this weekend with a lot of schools from our region competing in the meet.  Also, the size of the meet will be similar to the region meet so we can work on grouping up and positioning ourselves closer to the front from the beginning.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

(on track)

800j + mcmillan wu

+ w & non-xc men= 2400m @ AT + 6 x 600 @ 95%

+ m-xc= 4000m @ AT + 6 x 1000 @ 90%

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 4-6 x 200 in spikes

+ mcmillan core

friday

travel + light running over xc course + 3 x 100 starts from line

(those not competing - 6:00 or 6:45 AM)

800j + mcmillan wu

+ AT running on track

+ general strength circuit

saturday

COMPETITION, w= 5k / m= 8k

(those not competing - on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

learning

A week ago we said we would know a lot more about ourselves after the week, individually and as a team.  Some good things happened over the course of the week to demonstrate our fitness gains.  The weekend revealed some areas to improve.  We've got to examine and then do better with our positioning in the early stages of the race...and we've got to demand a high level of commitment from everyone in our program.  You're on your own for three days this week, so let's make sure we're bringing our best to practice each day.  A number of us are dealing with health issues, let's make every effort this week to improve in this area also!

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 cinder loop)

+ 1200's @ 90%, then cut-down (w= 5x, r= 2.5' / m= 8x, r= 2')

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 100, 110 120, 130, 140, 150, 160 in spikes

+ mcmillan core

friday (6:00 or 6:45 AM)

800j + mcmillan wu
(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)

+ general strength w/ foot drills in sand & balance exercises

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery at training room

bluegrass bound

Sorry for the late post, but the week ahead is below.  Still debating the workout for tuesday, but leaning to the first one listed.  After this week, we should know a lot more about ourselves - individually and as a team.  Let's focus this week during all of our efforts on MENTAL TOUGHNESS & PRIDE.  Race with that attitude, train with that attitude, be that attitude.

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 lake loop)

+ 2-3 x (1-2 miles @ 80% + 3 x grass hill circuit)

OR 80% aerobic running, w= 7-8 / m= 9-10

+ general strength circuit

(7:00 PM - 3000m trial effort & pizza)

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 6 x 90m sprint-float-sprint w/ walk back recovery

+ mcmillan core

friday (6:00 AM for those not traveling)

(on track)

800j + mcmillan wu

+ 4800m controlled trial effort

+ general strength w/ foot drills in sand & balance exercises

(for those traveling)

travel to Louisville, light run over course + 3 x 100 starts from line

saturday (for those not traveling - on your own)

aerobic running

+ stretching

(for those traveling)

AM shake-out run???

COMPETITION, w= 5k / m= 8k

sunday (time - tbd)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room

september in the rain

Sorry for posting a little later than usual...music midtown festival at park on Friday has caused some shuffling of workouts from original plan...it would not be a good idea to try to be at the park for practice on that day.

Also, with rain in the forecast for the first part of the week, we're going to have to see what Tuesday morning shapes up to look like.  Possibly we may need to go Tuesday afternoon when the chance of rain goes down quite a bit.  If you have a Tuesday afternoon conflict, let us know.  And through this week, let's make an even more concerted effort to stretch, roll, ice, etc... we've had several good weeks of training and we need to be proactive on staying healthy.  So do what you normally do, and then some!

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 lake loop)

+ 2-3 x (1-2 miles @ 80% + 3 x tennis ctr hill loop)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 100, 110 120, 130, 140, 150 in spikes

+ mcmillan core

friday (6:00 or 6:45 AM)

(on track)

800j + mcmillan wu
+ anaerobic threshold effort (either 85% or 1200m ins & outs)
+ general strength w/ foot drills in sand & balance exercises

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

conference preview

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(7:00 PM - mandatory TPP event @ Ferst Theatre, be on time!)

tuesday (6:00 AM)

800j, mcmillan wu

(on park lake loop)

80% aerobic running; w= 6-8 mi / m= 7-10 mi

+ general strength circuit at track

(+ 5:15 PM - 30 min team session w/ Dr Glass)

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 5 x 80m starts on CRC turf

+ mcmillan core

(travel to Blacksburg)

friday

those competing:

shake-out run in AM, time-tbd

PM - COMPETITION; w= 6k / m= 8k

(travel to Atlanta)

those not competing:

(6:00/6:45 AM at the track)

800j + mcmillan wu

+ anaerobic threshold running, ins & outs

+ general strength circuit

+ foot drills in sand & balance exercises

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

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