on the road again

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 11-12 x 1000 @ 1/2 mar pace, r= 45-60"
+ (800m/MD: 3 x 400 + 4 x 300 + 4 x 200, r= ratio of 1:3)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM-those not traveling)
*NO yoga today

800j + dynamic wu
+ 4 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit
(those traveling, depart from McCamish at 12:30pm)
light aerobic running on own
+ 2-3 x 200 @ RP
+ travel to Blacksburg
+ shake-out upon arrival

friday
those competing:
shake-out in AM - tbd
VT ELITE INV
those not competing (3:30 PM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM - tbd
VT ELITE INV
those not competing:
aerobic running on your own + stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

back to the music city

“There’s no talent here, this is hard work. This is an obsession. Talent does not exist, we are all equals as human beings. You could be anyone if you put in the time. You will reach the top and that’s that. I am not talented, I am obsessed.” - Conor McGregor, UFC Champion

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 20' AT run on track + 1600j + 1 x 400 or 600 hard
+ (800m/MD: 1 x 1000 @ mile pace + 3 x 3 x 200 @ 800 pace)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym

800j + dynamic wu
+ 4 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit

friday
those competing:
travel to Nashville
+ light aerobic running + 2-3 x 200 @ RP
those not competing (6:00 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM - tbd
VANDERBILT INVITATIONAL
those not competing:
aerobic running on your own + stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

keep practicing

A very promising start to the indoor campaign last weekend...now it's back to practice!

monday (on your own)
*2:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 6 / m= 7
+ (mid-D - 20 x 300 cut-downs from 5k to 3k+ pace, r= 1')
+ (800m - 2 x 5 x 300 @ Daniels R pace, r= 90", R= 4' + 8-10' + 1 x 600)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym

800j + dynamic wu
+ 6 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit

friday
those competing:
travel to Birmingham
+ light aerobic running + 2-3 x 200 @ RP
those not competing (AM time - tbd)

800j + mcmillan wu

+ 8 x 800 cut-downs from 90% to 95%,
w/ equal time recovery

+ strength & conditioning

saturday
those competing:
shake-out in AM - tbd
AUBURN CONFERENCE CHALLENGE
those not competing:
aerobic running on your own + stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

indoors 2016

The indoor season has arrived with our first competition this week!  Make sure you are appropriately (over)dressed for the cold temperatures during the day AND at practice.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ (long distance) 8 x 800 cut-downs from 90% to 95%,
w/ equal time recovery
+ (mid-D - w/ long-distance group)
+ (800m - 3 x 400 + 4 x 300 + 4 x 200, r= 90", R= 4')

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym

800j + dynamic wu
+ 6 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ (800 & MD - 6 x 200 cut-downs, r= 2')

+ work on A march

+ hip circuit

friday
those competing:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
those not competing (6:00 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM - tbd
VANDERBILT INV
those not competing:
aerobic running on your own + stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

welcome back

Winter weather finally coming in, colder temps and some wind.  Should be fun!  Rain currently forecast for Thu & Fri, so practice times may be adjusted.  Welcome back, we have missed you!

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (2:00 PM, park cinder loop)

800j + mcmillan wu

+ (long distance) 5-6 miles of loop at marathon pace + loop
at above AT pace, start and finish with marathon pace
+ (mid-D - 20 x 300m cut-downs from 5k to 3k pace, r= 1')
+ (800m - 15 x 200 cut-downs, r= ~1:30-45)

+ general strength circuit

wednesday (2:00 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills in sand
(3000SC hurdle work)

thursday (2:00 PM)

800j + dynamic wu
+ 6 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 2-3 x 200 @ goal mile pace, r= 200 walk

+ work on A march

+ mcmillan core

friday (2:00 PM)

800j + mcmillan wu

+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 5-6 / m= 6-7

(mid-D/800: 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200 + 600)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

happy new year

*TEXT COACH YOUR MILEAGE FOR LAST WEEK
*TEXT WORKOUT TIMES TO COACH FOR ANY MEASURABLE WORKOUTS

Last weekend on your own before returning to practice!  You should be back on campus sometime next Monday and ready for practice on Tuesday.  We'll set practice times for next week on the blog next Sunday.

Let's have a great 2016!

monday

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu

+ (long distance) fartlek, 5-7 sets of 3' @ faster than 85%
with 3' recovery @ close to 80%
+ (mid-D - 12 x 400m cut-downs, r= 1')
(start at 5k pace for set of 3, then cut-down)

+ general strength circuit

wednesday
400j + lunge matrix wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand

thursday

800j + dynamic wu
+ 6 x 80m fast striding or 6 x short hill fast; w/ walk recovery
+ 2-3 x 200 @ goal mile pace, r= 200 walk

+ light aerobic running

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 6-7 x 5' @ 85%, r= 3' OR 10-12 x 3' @ 85%, r= 1'

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 6 / m= 7

(mid-D - 2 x 5 x 300 @ R pace, r= 90" + 1600 @ AT; 4' between sets)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

winners think about winning

*TEXT COACH YOUR MILEAGE FOR LAST WEEK
*TEXT WORKOUT TIMES TO COACH FOR ANY MEASURABLE WORKOUTS

"Winners think about winning, losers think about winners."
                           - Conor McGregor, UFC Featherweight Champion

What's on your mind when you step to the starting line, or begin the first rep of a workout, or lace up the shoes for a long run?  That's the challenge...to have the right mindset.  Think about winning, don't think about anyone else.  Win the race, win the workout, win the run, win everyday!  Make it a habit, the results will follow.

And Merry Christmas to all!

monday

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu

+ (long distance) 80% running, w= 7-8 miles / m= 8-9 miles
(can do as continuous run or can break up into segments w/ 90" rest)
+ (middle-distance) 16 x 300m cut-downs, r= 1'
(start at 5k pace for set of 4, then cut-down 1" each set of 4)

+ general strength circuit

wednesday
400j + lunge matrix wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand

thursday

800j + dynamic wu
+ 6 x 80m fast striding or 6 x short hill fast; w/ walk recovery
+ 2-3 x 200 @ goal mile pace, r= 200 walk

+ light aerobic running

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 6-7 x 5' @ 85%, r= 3' OR 10-12 x 3' @ 85%, r= 1'

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 6 / m= 7

(800m - 3 x 400 + 4 x 300 + 4 x 200 @ R pace, r= 90" / 4' between sets)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies