once a runner

There was discussion of the novel "Once a Runner" this weekend.  Find a copy, read chapter 35 'The Orb' and chapter 36 'The Race', read it this week.  Twenty-three pages, read them.

Looking forward, we'll do a time trial of some sort early next week for those not traveling to ACC's, weather dependent.

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 @ 103% of mile RP, 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 traveling go earlier)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym

800j + dynamic wu
+ 5 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 for airport - time tbd)
travel to Chicago
+ light shake-out upon arrival

friday (3:30 PM)

800j + mcmillan wu

+ 4 x 400 + 4 x 300 + 4 x 200
(800/MD: 10' AT + 10' jogging + 6 x 300 @ 105% of 800m RP

+ strength & conditioning
(those traveling - time tbd)
travel to South Bend
'+ light aerobic running + 2-3 x 200 @ RP

saturday (on your own)
aerobic running on your own
+ stretching
(those competing)
AM shake-out - tbd
ALEX WILSON INV (DMR, 800m)

sunday (time-tbd)

aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies in training room
(those traveling)
aerobic running - time tbd
travel to Atlanta

again nashville

Weather for Tuesday workout could be a challenge, cold and very windy. Brock is a possibility.

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

+ 6-7 x 800 @ ~90%, r= ratio of 1:0.5 + 2 x 300 fast
+ (800m: 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200, r= 90")

+ 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 this week

800j + dynamic wu
+ 5 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 time-tbd)
light aerobic running on own
+ 2-3 x 200 @ RP
+ travel to Nashville
+ shake-out upon arrival

friday
those competing:
shake-out in AM - tbd
VANDY MUSIC CITY INV
those not competing (time-tbd)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM - tbd
VANDY MUSIC CITY 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

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