greensboro-bound

***Please make sure you are either texting your weekly mileage (even if it was zero) or posting it to the blog comments.

The new annual training plans for 2013-14 are in production and will be emailed to everyone soon; they will start on Sunday, June 2nd.  And now is a good time, whether new or old, take a minute to read the two subtitles to Buzz Runs.  Important concepts are in those subtitles.  Take them to heart!

Lastly, good luck to those racing in the NCAA East Preliminary Round in Greensboro, NC!

those returning to running:

mon - stretching & mobility + OFF or crosstraining

tue - stretching & mobility + OFF or crosstraining

wed - stretching & mobility + OFF or crosstraining

thu - stretching & mobility + OFF or crosstraining

fri - stretching & mobility + light aerobic running

sat - stretching & mobility + OFF or crosstraining

sun - stretching & mobility + light aerobic running

those training for usa jr nationals:

mon - light aerobic running + technique strides or OFF

tue - 2 x 400 + 3 x 300 + 4 x 200 @ 63 or better, r= 90" / R= 3'

wed - medium long aerobic running + barefoot strides

thu - light aerobic running + 5 x 70m (30 float + 40 sprint)

fri - 16 x 300 @ 55-54-53-52, r= 60"

sat - aerobic running + stretching

sun - long aerobic running + cool-down exercises + recovery

those training for the ncaa east preliminary round:

monday (9:30 AM)

800j, mcmillan wu

+ mid-distance, m800: 20' easy + 3 x 300, r= 6'

+ w10k: 60' of easy aerobic running

+ general strength circuit

tuesday

20' light aerobic running or OFF

travel to greensboro

light shake-out upon arrival

wednesday (time - tbd)

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ race pace

thursday

shake-out, time-tbd

COMPETITION in PM

m1500 first round, m800 first round, w10k semi-final

friday

shake-out, time-tbd

COMPETITION in PM

m800 quarterfinal

saturday

shake-out, time-tbd

COMPETITION in PM

m1500 quarterfinal

sunday

travel to atlanta

easy aerobic running

+ cool-down exercises

+ recovery at training room

onto the post-season

Below are general schedules for varying groups.  If you have any questions, contact the coaches.  Continue taking your iron!  AND MAKE SURE YOU TEXT OR POST TO THE BLOG COMMENTS SECTION YOUR WEEKLY MILEAGE, BEGINNING WITH THE MILEAGE FOR LAST WEEK.

Some quick personal comments.  As coaches we recognize the hard work all of you put in, and we continue to be impressed by the depth of performances coming from our group.  It's been a great year, and it's been fun.  Mostly though, we are humbled by the passion and commitment you all display.  With the season ending for most, many of you have reached out to us with texts, emails, and notes.  Two comments really stood out.  First, a graduating senior wrote that being on the team was a big part of her being able to make it through Tech.  And second, one team member whose summer break had just begun, ended her text with "August can't come soon enough!"  What a great tribute to our program with both of those sentiments.  All of us have been a part of creating the culture of our team, and all of us are responsible for perpetuating it!

those just finishing the competition season:

take a one week break, no running.  BUT you should continue with daily stretching and mobility (leg swings, etc.) and some core work.  A return to running schedule will be posted that starts next sunday.

those training for usa junior national meet:

light running through first half of week to recuperate a bit, coach will be in contact regarding next workout which will be friday.

those training for ncaa east preliminary round:
monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (10:00 AM)

800j, mcmillan wu

+ mid-distance: 16 x 300 @ 3k to 3k+ pace, r= 90"

+ m800m: 15 x 200 cut-downs, r= 90"

+ w10k: 5-6 x 1200 @ AT, r= 1'

+ general strength circuit

wednesday (10:00 AM)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand

thursday (10:00 AM)

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday (10:00 AM)

800j, mcmillan wu

+ mid-distance: workout tbd

+ m800m: workout tbd

+ w10k: workout tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room

school's out for summer

monday (on your own)

dynamic wu

+ 30' light aerobic running

+ 6-8 x technique strides

tuesday (10:00 AM)

800j, mcmillan wu

+ mid-distance, m800: 20' easy + 3 x 300, r= 6'

+ long-distance: 30' easy + 3 x 300 cut-downs

+ w10k (time-tbd) 80% running on park lake loop

+ general strength circuit

OR

shake-out run at 10:00 AM

ATC all-comers 1500 @ 8:00 PM

(leave from locker room @ 5:30 PM)

wednesday (10:00 AM)

400j, dynamic foot drills

+ 20' light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand

thursday (10:00 AM)

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ race pace

+ m800: 3 x 200, r= 4'

+ mcmillan core

friday

10:00 AM - shake-out

COMPETITION in PM

1500m, 3000SC, 5000m

+ w10k: 1500m or workout-tbd in AM

saturday

shake-out in mid-morning - tbd

COMPETITION

800m

those not competing:

aerobic running

+ stretching

sunday (time-tbd; for those continuing to compete)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room

exam week...spring'13

Good luck on your exams!

***Please note Tue/Fri practice times - 11:30 AM; this time seems to work for everyone on Tuesday and for just about everyone on Friday.  For those with a conflict on Friday, we'll figure something else out.  Wednesday and Thursday are at regular 3:30 PM time.  If you have a conflict on those days, run on your own when it fits best with your schedule.

***Make sure you visit with Coach before you leave for the summer so we can come up with your volume target for 2013-14.  Come prepared to give input into what you want to shoot for next year.

***A small group of middle-distance people will compete at Clemson on Friday night.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (11:30 AM)

800j, mcmillan wu

+ mid-distance: 400 + 200 + 300 + 200, 10' jog, 2-3 x 200 easy

+ long-distance: 4 x 1600 @ AT, r= 1'
+ w10k: 16 x 300 @ 5k to 3k, r= 1'

(AT as calculated by: 5k time + 1' / 5)

+ m800m: 400 + 200 + 300 + 200, 10' jog, 2-3 x 200 easy

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand

thursday

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday (11:30 AM)

800j, mcmillan wu

+ mid-distance: workouts tbd

+ long-distance: workouts tbd

+ m800m: workouts tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

MOVE OUT OF DORMS

sunday (time-tbd)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room

penn relay carnival v.2013

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides
+ Penn w10k/m5k: aerobic running + 3 x 300 cut-downs

7:00 PM - Yellow Jacket Celebration

tuesday (6:00 AM)

800j, mcmillan wu

+ mid-distance: 16 x 300 @ 3k to 3k+ pace, r= 1'

+ long-distance: 5-6 x 1200 @ AT, r= 1'
(AT as calculated by: 5k time + 1' / 5)

+ m800m (2:30 PM): 15 x 200 cut-downs, r= 90"

(5 @ 33 + 4 @ 31 + 3 @ 30 + 2 @ 28 + 1 @ 26)

+ general strength circuit

wednesday (on your own)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand

thursday
shake-out in early afternoon
COMPETITION (m3kSC, m5k, w10k)
those not competing/not traveling:

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday

shake-out in late AM

COMPETITION (mDMR)
those not competing:
aerobic running + strides
those not traveling:
6:00AM - workout w/ AC
3 x 2000 @ AT, r= 2-3'
or 3 x 400 + 200, r= 2' / R= 10'
or Time Trial

saturday

shake-out in mid-morning

COMPETITION (w4x800, m4x800)

(those not competing)

aerobic running

+ stretching

sunday (9:30 AM)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room

tobacco road

monday
ACC 1500/w10k: 6:00PM or 7:30PM
800j + mcmillan wu + 10' @ AT + 3200j + 3 x 200 cut-downs
all others: on your own

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday
ACC 1500/w10k: OFF or light run on own
all others:

800j, mcmillan wu
ACC 3kSC/5k: 10' @ AT + 3200j + 3 x 200 cut-downs
ACC 800: 8 x 200 cut-downs
non-ACC: 10' @ AT + 3200j + 3 x 1000 cut-downs

+ general strength circuit

wednesday
ACC group: travel + light shake-out
all others: on your own

400j, dynamic foot drills

+ aerobic running

+ hip circuit

+ barefoot strides on grass

thursday
ACC group:
shake-out in AM
1500 & 10k: COMPETITION
all others: on your own

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday:
ACC group:
shake-out in AM
800 & 3kSC: COMPETITION
all others: on your own

800j, mcmillan wu

+ workout tbd

+ general strength circuit

saturday
ACC group:
shake-out in AM
1500, 800, 5000, 4 x 400: COMPETITION
all others: on your own

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

anything can happen if you let it

The blog title comes from Mary Poppins, which was performed at the Fox Theatre last week.  As I listened it struck me that it was very relevant to our pursuits.  As a group, some special things have been happening.  More is possible, though...if you let it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ m800 (2:30PM): 3x200 + 2x300 + 400 + 2x300 + 3x200, r= 90"
+ mid-distance: 3x200 + 2x300 + 400 + 2x300 + 3x200, r= 90"
+ long-distance (6:00AM): 80% running on park lake loop
+ non-ACC distance: aerobic running + 3-4 x 300 cut-downs
+ w10k (6:00AM): 25 x 400, r= 30"

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 4 x 40m hill sprints + 4 x 90m

+ mcmillan core

friday (if weather is too bad, workouts will be Sat AM)

800j, mcmillan wu

+ m800: 5 x 400 cut-downs, r= 5'

+ mid-distance: 5 x 400 cut-downs, r= 5'

+ long-distance (6:00AM): 1600 + 2 x 800 + 4 x 400

+ non-ACC distance (6:00AM): 80% running on park lake loop

+ w10k (6:00AM): 80% running on park lake loop

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room