acc's in may...what!

monday (9:00 AM)

800j, mcmillan wu

+ 16 x 300 @ 5k to 3k+, r= 1'

(MD/800) 6 x 200 @ 108-100% of 800RP, r= ratio of 1:10

+ general strength circuit

tuesday (9:00 AM)

800j, dynamic wu

*those who race Thu (1500/10k):

OFF

*those who race Fri/Sat:

light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

wednesday

travel to Tallahassee

*those who race Thu:

light aerobic running + 2-3 x 200 @ RP

*those who race Fri (800/3000SC)

OFF

*those who race Sat (5k):

light aerobic running + light strides

thursday

*those who race Thu:

shake-out in AM + competition in PM

*those who race Fri:

light aerobic running + 2-3 x 200 @ RP

*those who race Sat:

OFF

friday

*those who race Fri:

shake-out in AM + competition in PM

*those who race Sat:

light aerobic running + 2-3 x 200 @ RP

saturday

*those who race Sat:

shake-out in AM + competition in PM

sunday (time-tbd)

aerobic running at river

+ cool-down exercises

+ recovery at training room

better late than never

Sorry for so late to post.  But here you go...

those traveling to Duke:
Mon - workouts at 9:00 AM; 4-6 x 200 or 4-6 x 400
Tue - travel to Durham, light run + 200's at RP upon arrival
Wed - shake-out in AM, competition in PM
Thu - shake-out in AM, competition in PM
Fri - tbd
Sat - tbd
Sun - tbd

those not traveling:
Mon - easy running
Tue - workout in AM or all-comers in PM
Wed - regular Wed on own
Thu - regular Thu on own
Fri - workouts-tbd
Sat - easy running on own
Sun - 60 min easy running

exam week '15

NOTE: practice time this week will be 8:30 AM.  This should allow you to get to both the 2nd and 3rd exam periods.  If you have an exam during the first exam period at 8:00 AM, TEXT COACH and an alternate time will be arranged.

Those leaving for home at the end of the week should stop by the office to discuss a mileage plan for next year.  Be prepared to go over how much you have run this year and your thoughts on mileage for next year.  Generally a 10-15% increase in mileage is normal, anything below 10% is more conservative and anything above 15% is more aggressive.  Think about how this year's mileage felt and how the year went, as well as your thoughts on how you did with your recovery and health maintenance plan.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (8:30 AM)

800j, mcmillan wu

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

5k: 4-5 x 1600 @ 94%, r= 3'

MD & 800: 16 x 300 @ 5k to 3k pace, r= 1'

*m3000SC @ 7:15 AM; w3000SC @ 7:45 AM

5 x 600H + 200, r= 200j / R= 400j

+ general strength circuit

wednesday (8:30 AM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (8:30 AM)

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

+ 5 x 90m from standing start (30 sprint + 30 float + 30 sprint)

+ light aerobic running

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

+ work on A march

+ mcmillan core or hip circuit

friday (8:30 AM)

workouts - tbd

saturday (on your own)

aerobic running on own

+ stretching

sunday (time-tbd)

long aerobic running at river

+ cool-down exercises

+ recovery at training room

penn relay carnival v.2015

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

(REMINDER:  Yellow Jacket Celebration in evening)

tuesday (7:15 AM)

TEXT COACH IF 7:15 AM IS NOT WORKABLE FOR YOU

800j, mcmillan wu

+ workouts - tbd

+ general strength circuit

 

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

(Penn wDMR/5k/10k - light aerobic running + strides before travel)

 

thursday

(Penn 5k/10k - shake-out in AM, wDMR/5k/10k in PM)

those traveling (mDMR/m4x800):

light aerobic running + strides before traveling

those not traveling:

800j + dynamic wu

+ 6 x 40m ramp sprints from standing start

+ light aerobic running

+ work on A march

+ mcmillan core or hip circuit

 

friday (time - tbd)

(Penn mDMR - shake-out in AM, comp in PM)

800j, mcmillan wu

+ 3 x 400 + 4 x 300 + 4 x 200 @ 1500 or faster, r= 90" / R= 4'

+ general strength circuit

 

saturday

those competing:

shake-out in AM, w&m4x800 in PM

those  not competing:

aerobic running

+ stretching

 

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

(w&m4x800 travel back to campus)

racing on the flats

"One thing accepted by almost all athletes who become serious competitors is this:  the necessity of pain tolerance.  No one becomes proficient at any level in sports without pushing consistently beyond a comfort point.  And those who become great push far past what they thought they could handle." - espn article

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 AM)

800j, mcmillan wu

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

all others: 16 x 300 @ 5k to 3k pace, r= 1')

+ 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

*those competing Friday:

+ 3 x 40m ramp sprint from standing start

+ light aerobic running

+ 2-3 x 200 @ RP

*those competing Saturday

+ 5 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

friday (time-tbd)

*those competing Friday:

shake-out in AM + competition

*those competing Saturday

800j, mcmillan wu

+ light aerobic running

+ 2-3 x 200 @ RP

saturday (time-tbd)

*those competing Saturday

shake-out in AM + competition

*those not competing:

aerobic running on own in AM

+ stretching

+ work at meet

sunday (time-tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room

on to athens

NOTE: Tuesday workout for distance group will be at 6:00 AM.  Friday workout for those not competing this weekend will be in the AM - time will be determined later in week.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 AM - distance; 3:30 PM - MD/800)

800j, mcmillan wu

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

(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

+ 5 x 100m from standing start, 30 sprint + 40 float + 30 sprint

+ light aerobic running

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

+ work on A march

+ mcmillan core or hip circuit

*men competing Friday at uga:

+ 3 x 100m from standing start, 30 sprint + 40 float + 30 sprint

+ light aerobic running

+ 2-3 x 200 @ RP

friday (workout in AM-tbd)

800j, mcmillan wu

+ workouts-tbd

*women competing Saturday at uga:

+ light aerobic running

+ 2-3 x 200 @ RP

*men competing Friday at uga:

shake-out in AM + travel to Athens + competition

saturday

*those not competing:

aerobic running on own

+ stretching

*women competing Saturday at uga:

shake-out in AM + travel to Athens + competition

sunday (time-tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room

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