back to (aerobic) work

*TEXT LAST WEEK'S MILEAGE TO COACH

NOTE: all should run on Monday, even if you normally take Monday's off (run close to Wednesday's mileage)

monday (on your own)
***voluntary yoga with Jenna at 3:15 PM in freshman gym

dynamic wu

+ light aerobic running

+ 6 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ aerobic cut-downs to 80% on 2k lake loop, w= 3 x 4k / m= 4k+6k+4k

(those who raced regional - easy aerobic running)

(800m - on track, 200+300+400+500+600+500+400+300+200 @ vVO2max)

+ general strength circuit

wednesday

OFF

thursday
***voluntary yoga with Jenna at 2:00 PM in freshman gym

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ 3 x 200 @ goal mile pace, r= 200w

(3000SC - hurdle work)

+ mcmillan core

friday (3:15 PM)

800j + mcmillan wu

+ 1600's on track @ ~85%, r= 3' (jog 400m); w= 6 / m= 7
(800m - 8 x 400 @ Daniels R pace, work/rest ratio of 1:3)

+ 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

happy thanksgiving 2015

*TEXT LAST WEEK'S MILEAGE TO COACH*

monday
OFF
***voluntary yoga with Jenna at 3:15 PM in freshman gym
(those running 600TT, warm-up @ 3:30, w @ 4:15pm / m @ 4:20pm)

tuesday (6:00 AM)

800j + mcmillan wu

+ 5-6 x 1600 @ 85% on track, r= 3'

(800m - 15 x 200 cut-downs, r= 1')

(those who raced regionals - light aerobic running)

+ general strength circuit

wednesday (on your own)

400j + lunge matrix wu

+ light aerobic running

+ barefoot strides on grass

+ foot drills

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 80m fast striding

+ mcmillan core

friday

OFF

saturday (on your own)

light aerobic running

+ stretching

sunday (on your own)

light aerobic running

+ cool-down exercises

+ recovery

rest and recovery v2105

*TEXT LAST WEEKS MILEAGE TO COACH*

As we transition from cross country to the indoor track & field season, it's important that we make sure to rest and recover for a short time.  Make sure you read over the schedules below carefully.  On your own you should continue your own health and recovery plans and stay on top of your supplemental work, such as foam rolling, some dynamic work, etc.  And make sure you're in the training room as needed for any injury issues you have.

THOSE WHO RACED REGIONALS:

***MON voluntary yoga with Jenna at 3:15 PM in freshman gym
***THU voluntary yoga with Jenna at 2:00 PM in freshman gym
monday - saturday

off, no running

sunday (time - tbd)

light aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

THOSE WHO DID NOT RACE REGIONALS:

***MON voluntary yoga with Jenna at 3:15 PM in freshman gym
monday - tuesday

off, no running

wednesday (3:30 PM)

400j, lunge matrix wu

+ light 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 2:00 PM in freshman gym

800j + dynamic wu & speed ladder
+ 2 x 80m fast striding on track

+ 6 x 40m from stand start on ramp w/ walk down recovery

+ light aerobic running

+ work on A march

+ mcmillan core

friday

off, no running

saturday (on your own)

light aerobic running

+ stretching

sunday (time - tbd)

light aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

all about the GT

C(onfidence)O(ptimism)T(enacity)E(nthusiasm)
#togetherweswarm
It's doesn't matter where you finish, it matters where we finish.

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

tuesday
(those traveling, w @ 6:00 AM / m @ 6:45 AM)

800j + mcmillan wu

+ 8-10 x 300 on track, r= 300j

+ general strength circuit
(those not traveling, m @ 6:00 AM / w @ 6:20 AM)
800j + mcmillan wu
+ 5000m time trial effort
+ general strength circuit

wednesday
(those traveling) OFF or short, light aerobic running
(those not traveling) light aerobic running

+ hurdle drills
(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday
(those traveling) travel to Tuscaloosa, depart campus at 9:00 AM
aerobic running over xc course
+ 3 x ~200 at race pace
(those not traveling - on own)

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

+ work on A march

+ mcmillan core

friday
(those traveling) shake-out in 6:15 AM
+ COMPETITION, w= 6k @ 9:00 AM(CT) / m= 10k @ 10:00 AM(CT)
(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)

OFF

keep working on COTE

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

monday (on your own or OFF)
***voluntary yoga with Jenna at 3:00 PM in freshman gym

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

 

tuesday (6:00 AM)

800j + mcmillan wu

women:

+ 6k AT run on park 2000m road loop
+ 2 x 200 on track, r= 200j

+ general strength circuit

men:

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

+ 2 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 2:00 PM 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 (AM times tbd)

800j + mcmillan wu

+ workout on track, tbd; most likely reps from 1000-1600m

+ general strength circuit

saturday

aerobic running on own

+ stretching

sunday (time-tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room

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