ripples of positivity

Back by request is a Ted Talk on Happiness, 12:17 in duration, that was emailed to everyone earlier in the semester.  Invest the small amount of time to watch, change your lens, create the ripples of positivity, and be a unicorn!

http://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en#t-513537

monday (on your own)
dynamic wu

+ light aerobic running
(*those traveling should run close to Wed mileage, but not quite)

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on track)

800j, mcmillan wu
+ 20' of AT (anaerobic threshold) running @ track
w= 3.0-3.5 miles / m= 3.75-4.0 miles
(*those traveling will run 12-15' at AT)
+ 6 x 300 cut-downs from race pace, r= 60"
+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ (those traveling) OFF or short, light aerobic running

+ (those not traveling) aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

(those traveling)

travel to Charlottesville, VA (departure time - tbd)

+ light aerobic running on xc course

+ 3-4 starts from starting line

(those not traveling)

800j + dynamic wu

+ light aerobic running

+ 6 x 40m fast striding on ramp w/ walk down recovery

+ hip work and/or mcmillan core

friday

light shake-out in AM

+ Competition; w6k - 10:00 AM / m8k - 10:45 AM

(those not traveling, time-tbd)

800j, mcmillan wu

+ 12 x 400 on track @ 95%, r= 1'

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

championship season

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ w= anaerobic reps on track, 8 x 800, r= 2.5'

+ m= 80% running on park lake loop

+ general strength circuit

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 4-6 x 90m (50m stride + 40m sprint) in spikes

+ hip and/or core work

friday (6:00 AM)

800j + mcmillan wu

+ Piedmont 1k hill loop; w= 6-8 loops, m= 8-10 loops

(run as intervals with 90" recovery between)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

crimson classic

Much to the chagrin of some, the workout time for Tuesday is not set.  The weather looks to be a challenge.  We'll monitor it on Monday and send a text with the practice time for Tuesday as soon as we can.  We hope to go in the morning, somewhere between 8-9AM, and are planning for a team lunch afterwards.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (time - tbd; in AM)

800j, mcmillan wu

+ 20' of AT (anaerobic threshold) running @ track

w= 3.0-3.5 miles / m= 3.75-4.0 miles

+ 6 x 300 cut-downs from race pace, r= 60"

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

those racing at alabama:

travel to tuscaloosa just after lunch

+ light aerobic running on xc course + 3 x 100m starts

those not traveling:

+ light aerobic running

+ 4 x 200 @ mile pace, r= 200 walk-jog

+ hip work and/or  mcmillan core

friday

those racing at alabama:

shake-out in AM

+ Competition in PM; w5k @ 5:00 PM, m8k @ 5:30 PM

+ general strength circuit and travel home

those racing Berry:

light aerobic running on own + 3 x 100m starts

those not racing:

workout on own - tbd

+ general strength circuit

saturday

aerobic running

+ stretching

those racing Berry Inv:

m8k @ 8:00 AM; w6k @ 8:45 AM

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

increasing intensity

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ anaerobic reps on cinder loop or track

distance (800-1500m) - tbd; pace > 90%

+ general strength circuit

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 4-6 x 90m (50m stride + 40m sprint) in spikes

+ hip and/or core work

friday (6:00 am)

800j + mcmillan wu

+ Piedmont 1k hill loop; w= 6-8 loops, m= 8-10 loops

(two hills per loop run at race pace)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

upstate

A few notes to be aware of...

1) still considering Tue workout, possibly could add a short, fairly fast effort (i.e. 600m) prior to 20' AT run.  2) those traveling to meet will run the course upon arrival in Spartanburg; if you need additional mileage on Friday you should plan to do that on your own Friday morning.  C) for October we will use the Sunday's of Oct 5 and Oct 19 for optional practices, you can miss one but not both.  4) we will set the departure time for Friday, but know that it will most likely be just after lunch and not before.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

+ 20' of AT (anaerobic threshold) running @ track

w= 3.0-3.5 miles / m= 3.75-4.0 miles

+ 6 x 300 cut-downs from race pace, r= 60"

+ 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 & speed ladder

+ light aerobic running

+ 4 x 200 @ mile pace, r= 200 walk-jog

+ hip work and/or  mcmillan core

friday

800j + mcmillan wu

(those racing)

*travel to Spartanburg, depart @ 1:00 PM, dressed to run

+ light aerobic running on course upon arrival

+ 3 x 100m starts on course in spikes

(those not racing - 6:30 AM)

+ workout tbd

+ general strength circuit

saturday

COMPETITION, w5k @ 9:00 AM / m8k @ 9:30 AM

+ general strength

(those not racing, on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room