traveling south

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

3-4 x 1600 @ 94%, r= 3'

(MD & w10k: 16 x 300 @ 5k to 3k pace, r= 1')

(800m: 15 x 200 cut-downs, r= 90")

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (window of time in AM-tbd)

800j + dynamic wu w/ speed ladder & plyo box jumps

+ 6 x 40m ramp sprint from standing start

+ light aerobic running

+ (ALL) med ball throws; 5 x BLF + 5 x OHB

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

*those competing Friday at Florida Relays:

+ 4 x 40m ramp sprint from standing start

+ light aerobic running

+ 2-3 x 200 @ RP

depart for Gainesville in mid-afternoon

friday (window of time in AM-tbd)

800j, mcmillan wu

+ light aerobic running

+ 2-3 x 200 @ RP

(w10k: 5-6 x 1600 @ 91%, r= 3')

*those competing Friday at Florida Relays:

shake-out in AM + competition

saturday (time-tbd)

*those competing at Florida Relays:

shake-out in AM + competition

*those competing at Auburn:

travel to Auburn + light shake-out upon arrival + competition

*those not competing:

aerobic running

+ stretching

+ work at meet

sunday (optional run may be set up for those interested, time-tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room

griffin track

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ 20' AT + 4 x 115m Cherry St hill

(MD/800: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP)

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu w/ speed ladder & plyo box jumps

+ 6 x 115m Cherry St hill sprint from standing start

+ light aerobic running
+ (ALL) med ball throws; 5 x BLF + 5 x OHB

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit
those competing Friday:

+ 4 x 115m Cherry St hill sprint from standing start

+ light aerobic running
+ 2-3 x 200 @ RP

friday (time-tbd)

800j, mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
those competing Friday:

shake-out in AM + competition

saturday (time-tbd)

those competing:

shake-out in AM + competition

those not competing:

aerobic running

+ stretching
+ work at meet

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room

SB15

#textcoachmileageforlastweek

#ifathometextcoachtimesfromworkouts

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (9:30 AM)

800j, mcmillan wu

+ 4-6 x 1600 @ 91%, r= 3'

(MD/800: 9 x 400, r= ratio of 1:3 (3@110% + 3@vVO2 + 3@110%)

+ general strength circuit

wednesday (9:30 AM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

800j + dynamic wu

THOSE COMPETING FRIDAY:

+ 4 x 40m ramp sprints + light aerobic running + 2-3 x 200 @ RP

THOSE COMPETING SATURDAY:

+ light aerobic running + 2 x 3 x 150m starts

THOSE NOT COMPETING:

+ 6 x 40m hill sprint from standing start

+ light aerobic running

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday

THOSE COMPETING FRIDAY:

shake-out in AM + competition

THOSE COMPETING SATURDAY:

light aerobic running in AM + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE NOT COMPETING:

800j, mcmillan wu

+ 80% strong aerobic running, w= 7-8 miles / m= 9-10 miles

+ general strength circuit

saturday

THOSE COMPETING:

shake-out in AM + competition

THOSE NOT COMPETING:

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery

ready for spring

Could be a challenging week with forecasts for a lot of rain.  Below is this week's schedule, subject to change due to weather conditions...

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 14' AT + 10' easy + 3 x 1000m @ 3k pace, r= equal recovery

(MD/800: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP)

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass

+ 5 x 70m (20 sprint + 30 float + 20 sprint)

+ 3 x 5 x single leg bounding with plyo boxes

+ med ball throws, 5 x BLF + 5 x OHB

+ mcmillan core or hip circuit

friday (in AM, 6:00 or 6:30)

800j, mcmillan wu

+ 10,000m AT run

(MD/800: 16-20 x 300 @ 5k to 3k+, r= 1")

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

note tuesday practice plans

The workouts are listed as to be determined and will be updated soon, but wanted to at least get the practice schedule up as you plan your week.  With the last home basketball game on Tuesday we will not have any parking available at coliseum area.  Rather than practice Tuesday morning, which was considered, we've decided to stick with the afternoon.  What we want is for everyone to just warm-up to practice on Tuesday and arrive at the track with about 1.5 miles of easy running. We'll go through the mcmillan warm-up, then jog another half-mile and be ready to go.  So if you need anything to warm-up with on Tuesday that is in the locker room, stop by there on Monday to get it.  After the workout we'll do a short cool-down and strength & conditioning. Obviously we encourage you to engage in all your recovery efforts up in the training room, but that will be optional and will require some extra planning on your part.  Lastly, you will do a longer cool-down back to where you started.

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

tuesday

light warm-up to track

+ mcmillan wu + 800j

+ 16-20 x 300 @ 5k to 3k, r= 1"

+ short cool-down jog

+ general strength circuit

+ longer cool-down on own

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass

+ 5 x 90m (30 sprint + 30 float + 30 sprint)

+ med ball throws, 5 x BLF + 5 x OHB

+ mcmillan core or hip circuit

friday

800j, mcmillan wu

+ 4-6 x 1600 @ 91%, r= 3"
(MD/800: 3x400 + 3x300 + 4x200
+ 6-8 x 115m Cherry St hill)

+ 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

acc's

those traveling:
mon - light aerobic running + technique strides
tue - 10' @ AT + 10 min jog + 6 x 200 @ 110%, r= ratio of 3:1
wed - travel + shake-out upon arrival
thu - DMR's: shake-out in AM, race in PM; others: 2-3 x 200
fri - shake-out in AM, race in PM
sat - shake-out in AM, race in PM
sun - on own, long aerobic running

those not traveling:
mon - light aerobic running + technique strides
tue - 20' @ AT + 6 x 200 @ 110%, r= ratio of 3:1
wed - on own, aerobic running + hurdle walk-overs + strides
thu - on own, light aerobic running + 6 x 40m ramp sprints
fri - on own, time trial over 1200m or 2000m; choose distance, text result
sat - on own, aerobic running + stretching
sun - on own, long aerobic running

let's talk recovery

Some really nice results from this past weekend...a great sign that we are moving in the right direction and at the right time!  Below you'll find the schedule for this week.  Just know that we are closely watching the weather for Tuesday.  As of now, it looks like we'll be ok for Tuesday afternoon...maybe a little windy but that should be it.  If the weather takes a turn for the worse, practice times and workouts could be altered.

Regarding recovery, read something interesting over the weekend from Steve Magness, a very respected coach.  "Magness started experimenting with other ways to facilitate recovery, like calming and relaxing music, but discovered what was most helpful—based on measuring heart rate variability, a common indicator of recovery—was creating a laid back social environment immediately after hard workouts. “Going from a high-stress workout to a desensitized period of just joking around together decreases tension way faster than anything else we’ve tried,” says Magness. “So now, it has kind of become part of our program to force fun social interactions after intense workouts.”

Hmmm...sounds like the training room after practice...yet again another reason to spend time in the training room.  If you're not...you are missing a big piece of the puzzle!

monday

OFF

tuesday

800j, mcmillan wu

+ 10-12 x 400 @ 110% of 3k pace, r= ratio of 3:1

(MD: 10-12 x 400 @ 110% of vVO2max, r= ratio of 3:1)

(800m: w/ middle-distance group)

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass

+ 6 x 40m ramp sprints w/ walk down recovery

+ med ball throws, 5 x BLF + 5 x OHB

+ mcmillan core or hip circuit

friday

800j, mcmillan wu

+ 1600's on track @ ~91%, r= 3' (jog 400m), w= 4-5 / m= 4-5
(MD: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP)
(800m: w/ middle-distance group)

+ general strength circuit

saturday

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room