acc week

C(onfidence)O(ptimism)T(enacity)E(nthusiasm)

The weather early in the week will be a little challenging...cooler weather, winds, and rain...dress appropriately!

monday (on your own or OFF)

dynamic wu

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

+ 6 x technique strides on grass

***voluntary yoga with Jenna at 3:00 PM in freshman gym

tuesday (6:00 AM)

800j + mcmillan wu

+ 10-12 x 300 on track, r= 300j

+ general strength circuit

wednesday
(those traveling) OFF or short, light aerobic running
+ depart campus at 4:00 PM
(those not traveling - on your own) aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday
(those traveling) aerobic running over xc course
+ 3 x ~200 at race pace
(those not traveling - on own)

***voluntary yoga with Jenna at 7:15 AM in green room

+ light aerobic running
+ 6 x 40m ramp sprints w/ walk-down rec

+ work on A march

+ mcmillan core

friday
(those traveling) shake-out in AM
+ COMPETITION, w= 6k / m= 8k
(those not traveling - on own)

800j + mcmillan wu

+ fartlek: 5' + 4' + 3' + 2' + 1' @ AT, r= equal time rec

+ general strength circuit

saturday

aerobic running on own

+ stretching

sunday (time-tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room

COTE of Armor

C(onfidence)O(ptimism)T(enacity)E(nthusiasm)

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

***voluntary yoga with Jenna at 3:00 PM in freshman gym

tuesday (6:00 AM)

800j + mcmillan wu

women:

+ 80% running on park 2000m road loop, 5k + 5k + 2k, r= 90"

+ general strength circuit

men:

+ 80% running on park 2000m road loop, 3 x 5k, r= 90"

+ 3-4 x 200 on track, r= 200j

+ general strength circuit

wednesday (3:30 PM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

***voluntary yoga with Jenna at 7:15 AM in green room

800j + dynamic wu & speed ladder

+ 6 x 60m from stand start on Cherry St hill

+ light aerobic running

+ work on A march

+ mcmillan core

friday (AM times tbd)

800j + mcmillan wu

+ 1600's on track, r= 3'

(w= 3-4 @ ~94%; m= 6 @ ~91%)

+ general strength circuit

saturday

aerobic running on own

+ stretching

sunday (time-tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room

to the bluegrass state

monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (9:00 AM-cinder loop)
800j + mcmillan wu
+ 2 x 400 + (85% run, w= 3.25 mi / m= 4 mi) + 4 x 400
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
***voluntary yoga with Jenna at 7:15 AM in green room
800j + dynamic wu & speed ladder
+ 6 x 60m from stand start on Cherry St hill
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those competing at Louisville:
travel to Louisville
light aerobic running on course + 3 x 200 @ race pace
those competing at Berry:
light aerobic running on own + 3 x 200 @ race pace
those not competing (time-tbd):
800j + mcmillan wu
+ workout tbd

saturday
those competing:
shake-out in early AM
+ Competition, w= 6k / m= 8k
those not competing:
aerobic running on own
+ stretching

sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

fall break and COTE

Important notes for this week:

Fall break starts at the end of this week and goes into next Mon & Tue.  Only those actively racing cross country for the team are required to stay on campus through the break.  If you have any questions, ask your coaches.

We have identified ten women and ten men who will compete at Louisville in two weeks.  We will travel a total of twelve to Louisville, however.  So this weekend we will compete a group of women and men at Furman.  Both races are 5k.  From this group we will select the additional two women and two men who will then compete at Louisville.  For those not competing at Louisville we hope to arrange for competition at Berry that weekend.

Lastly, from the Performing Under Pressure session, we know we have to bring a COTE of armor to our competition.  Let's work on that by bringing it to practice err day all day!

C(onfidence)O(ptimism)T(enacity)E(nthusiasm)

monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:00 PM in freshman gym

tuesday (6:00 AM)
800j + mcmillan wu
women:
+ 6 x 800 on cinder loop, r= equal time rec
+ 1600 @ AT on track
+ general strength circuit
men:
+ 80% running on park 2000m road loop, 3 x 5k, r= 90"
+ 3-4 x 200 on track, r= 200j
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
***voluntary yoga with Jenna at 7:15 AM in green room
800j + dynamic wu & speed ladder
+ 6 x 60m from stand start on Cherry St hill
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those traveling:
light aerobic running on own + 3 x 200 @ race pace
+ travel to Greenville in late afternoon
those not competing (7:00 AM):
800j + mcmillan wu
+ 5-6 x 1600m @ ~91%, r= 3' (track or cinder loop)

saturday
those competing:
shake-out in early AM
+ Furman Inv, w5k @ 8:30 AM / m5k @ 9:00 AM
those not competing:
aerobic running on own
+ stretching

sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

moving the OBLA curve

"For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm"


monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (6:00 AM)
800j + mcmillan wu
+ AT running on park 2000m extended lake loop
(w = 5000m / men = 6000m)
+ 4-5 x 400m on cinder loop, r= 45"
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
***voluntary yoga with Jenna at 7:30 AM in freshman gym
800j + dynamic wu & speed ladder
+ 6 x 60m from stand start on Cherry St hill
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those traveling:
travel to Spartanburg right after lunch
light aerobic running on xc course + 3 x 200 from line
those not competing:
AM time tbd, 4-6 x 1600m, r= 3'

saturday
those competing:
shake-out in early AM
+ Upstate Inv, w5k @ 9:00 AM / m8k @ 9:45 AM
those not competing:
aerobic running on own
+ stretching

sunday (VOLUNTARY)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

back to work

Quick note about Tuesday's 3000m - start will be at 7:00 PM, so we will meet at 6:15 PM to warm-up. Pizza for everyone afterwards, everyone should plan on being there to support those who are running!

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (6:00 AM)

800j + mcmillan wu

+ 1 x 400m fast with 400m jog rec on park cinder loop

+ 1600's @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit
***6:15 PM - for those running 3000m

wednesday (3:30 PM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)
***voluntary yoga with Jenna at 7:30 AM in freshman gym

800j + dynamic wu & speed ladder

+ 6-8 x 40m ramp sprint from stand start

+ light aerobic running

+ work on A march

+ mcmillan core

friday (6:00 AM)

800j + mcmillan wu
WOMEN:
workout - tbd
MEN:

+ 1 x 400m fast with 400m jog rec on park cinder loop

+ 80% strong aerobic running on park lake loop

+ 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

music city bound

"For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm"

monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (6:00 AM)
800j + mcmillan wu
+ 1 x 400 fast + 400j + 1000 road/cinder hill loops
(1st 500 @ ~90%, 2nd 500 @ ~80%, 100 float recovery)
w= 6-8 / m= 8-10
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
800j + dynamic wu & speed ladder
+ 6-8 x 40m ramp sprint from stand start
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those traveling:
travel to Nashville
light aerobic running on xc course + 3 x start from line
those competing at UNG:
light aerobic running on own + 3 x start
those not competing:
AM time tbd, workout tbd

saturday
those competing:
Vanderbilt, m8k - 9:00 AM CT / w5k - 10:00 AM CT
UNG, w6k - 8:15 AM / m8k - 9:00 AM
those not competing:
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room