more work

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ lactate shuttle work on road hill & cinder loop
(w= 3.5 loops of 1000m road hill & cinder + ~885m cinder loop)
(m= 5.5 loops of 1000m road hill & cinder + ~885m cinder loop)
*1000m road hill & cinder @ > AT / ~885m cinder loop @ ~80%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 60m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ workout on track - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

back to work

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ lactate shuttle work on track
(w= 4 x 800 @ faster than AT + 800 @ ~80%)
(m= 4 x 1000 @ faster than AT + 1000 @ ~80%)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 60m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ hill workout at park

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

off to the races

Something to share as you begin to manage academics and athletics and everything else, and commit to sleep, nutrition, etc...

"And every day, the world will drag you by the hand, yelling, 'This is important! And this is important! You need to worry about this! And this! And this!'

And each day, it's up to you to yank your hand back, put it on your heart and say, 'No. This is what's important."    - Iain Thomas

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ (park 2k lake loop)
women = 1k @ 90% + 4k @ 85% + 1k @ 90%
men = 3 x 5k @ 80%, r= 1'30"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 80m fast striding on grass in spikes
+ 4 x 40m ramp sprints 

+ light aerobic running
+ work on A march
+ hip circuit

friday
those competing:
light aerobic running on your own in AM
+ travel to Athens @ 3:30 PM, short & light run on xc course
those not competing (7:00 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in early AM
COMPETITION, m= 8k @ 8:00 AM / w= 5k @ 8:45 AM
those not competing (on your own)

aerobic running

+ stretching

sunday (OPTIONAL)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

here we go with 2016-17

Ready, set, go...2016-2017 starts with week one!  Make sure you're on time and ready to go for practice each day.  We'll try to get an idea of where everyone is at on Tuesday morning, cutting down by 10 seconds each mile...the women will start at 6:45 pace and the men will start at 6:00 pace.  Don't forget to get the majority of mileage in on Wed and Thu in the morning on your own.  If you're not able to do this for some reason, communicate that with your coaches.  And on Friday we will run 400's with some uphill at 6k and 10k goal pace on the grass at the park with equal rest.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ cut-down run on park lake loop; w= 5 mi / m= 7 mi

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6-8 x 80m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ 10-12 x 400m uphills on grass @ GP, r= 1:1

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

new phase and back to school v.2016

A lot going this week, but make sure you get the medical paperwork and the compliance forms done before Thursday of this week.  The medical forms should be completed and emailed in and the compliance forms are done online.  If you are unsure about anything, text or call one of your coaches asap.

We will have our compliance meeting on Friday at 3:30 PM ... the location is still not set so look for notification later this week.  After the compliance meeting we will have our start of the year team meeting, then dinner to follow.

Physicals will be on Sunday morning, you should have received notification about where and when you need to report.  If not, find out!  Freshmen have an athletic academic orientation on Sunday afternoon.

Plan on doing your long run on Saturday.  Just switch the mileage for Saturday and Sunday.  Count your weekly mileage with what you actually run on each day, so this week will be higher than scheduled due to the long run being on Saturday.

The aerobic long specificity phase starts this week, meaning efforts will begin to get longer and recovery will get shorter later in the phase.  For this week, just a couple of good, strong aerobic efforts.

Lastly, make sure you reach out if you have any questions!

Workouts for this week:

Tue: 3-5 x 5' @ about 80-85% with equal time recovery at about 65%
Fri: 5' + 4' + 3' + 2' + 1' @ about 85% with equal time recovery at about 65%

consolidation week

Last full week on your own before reporting back to school late next week.  After three weeks at full volume, make sure you let your mileage drop this week to recover and consolidate gains.  While this is also the last week for the aerobic short specificity phase, we'll mostly like see one or two more similar workouts in the next few weeks.  Most important now is that you are checking your email as you should be receiving information from compliance and the training room to fill out forms online.  It is important that everyone fill out and submit all required forms before arriving back on campus.  If you have any questions, make sure you reach out to someone to get whatever info you need!

Workouts for this week:

Tue:  12-14 x 45" @ either 6k or 8k goal pace with 3' EASY recovery
Fri: 8-10 x 1' @ either 6k or 8k goal pace with 4' EASY recovery

dates and times

This week's workouts:

Tue: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
Fri: 8-10 x 1' @ either 6k or 8k goal pace with 4' easy recovery

The rosters on our website have been updated, check to make sure your info is correct.  

Some important dates to note:

*Thursday, August 18th is the date everyone should return to campus.  For freshmen attending one of the last two FASET sessions, you will move into your school year housing assignment early when you arrive for the orientation.  Other freshmen can move in on the 18th without incurring an early move-in charge from housing.  Upperclassmen who incur in early move-in charge from housing will be reimbursed by the Athletic Association.  Upperclassmen who are local can move in Friday if they want, just make sure you allot time for your morning workout, moving yourself in, and our Friday afternoon meetings. IF THIS APPLIES TO YOU, TEXT US SO THAT WE KNOW WHEN YOU ARE MOVING IN.

*Friday, August 19th...we will have our compliance meeting and our team meeting in the late afternoon at 3:30 PM in the Callaway Club area at McCamish Pavilion.  We'll also have a team dinner following our team meeting.

*Sunday, August 21st will be a busy day...physicals in the morning which includes a fasting blood test, squeeze in a run sometime (probably should plan on doing your long run on Saturday), then freshmen will also have an athletic academic orientation in the early afternoon, as well as freshmen convocation in the late afternoon.

Hopefully, the compliance office will email you soon with the compliance paperwork now online so that you can fill out the necessary forms prior to the compliance meeting.

AND THEN, practice will officially begin on Tuesday morning at 6:00AM, August 23rd!