building blocks

Solid efforts over the weekend, some positive things that we can build on both in the near term and moving forward.  For this week, back to work!  P45417

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

+ on track & freshman hill
400 + 600 + 800 + 5 x freshman hill + 3-4 miles @ 80%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 40m ramp sprint w/ walk down recovery

+ light aerobic running
+ 4 x slalom runs on grass in spikes
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ reps on track, 800's or 1000's 

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

championship week

Weather forecast looks great throughout the week, but with cool morning and evening temperatures, make sure you are dressed appropriately!  We have great opportunities this weekend, make sure we're sleeping and getting mentally prepared!

ACC group:
Mon - OFF
Tue (6:00 AM) - 10 to 12 x 400 on track, r= 200j (1:45-2:00)
Wed (on own before departing) - light aerobic running
Thu (time-tbd) - light aerobic running over xc course + starts
Fri - COMPETITION
Sat (on own) - aerobic running + stretching
Sun (time-tbd) - long aerobic running at river + recovery

Non-ACC group:
Mon - OFF
Tue (6:00 AM) - 1000s on track, r= 2.5' / w= 5, m= 8
Wed (on own) - aerobic running + hurdle mobility + strides
Thu (on own) - 6 x 40m ramp sprints + light aerobic running
Fri (on own in groups) - 10 to 12 x 400 on track, r= 200j (1:45-2:00)
Sat (on own) - aerobic running + stretching
Sun (time-tbd) - long aerobic running at river + recovery

championship season

"Fight on, my men, I am hurt, but I am not slain; 
I'll lay me down and bleed a while, And then I'll rise and fight again."
- Sir Andrew Barton

This quote can be found in the AA training room.  Brendon Mahoney, NCAA all-American and many time ACC Champion in the 800m & 1500m, was inducted into the GT Athletic Hall of Fame on Friday evening.  He could not attend as he is in the middle of Green Beret training for the US Army. He recorded a video that was played at the induction dinner in his absence, where he referenced this quote and said he has carried it with him to this day.  He said it represented the Warrior Spirit. Do you have it?

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

+ on track & freshman hill
400 + 600 + 800 + 5 x freshman hill + 3-4 miles @ 80%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 40m ramp sprint w/ walk down recovery

+ light aerobic running
+ 4 x slalom runs on grass in spikes
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ on track
w= 4 x 1500m, r= 3' / m = 6 x 1600, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

fall break

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 (8:00 AM)

800j + mcmillan wu

+ on park cinder loop: AT running, w= 6 loops / m= 7 loops
+ 1 loop jog
+ 4 x 200 @ ~ mile pace, r= 200j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
those traveling to Tuscaloosa:
light aerobic running on own in AM
+ travel to Tuscaloosa, 11:15 AM departure
+ light aerobic running on xc course
+ 3 x 100 from starting line in spikes
those not traveling:
5 x 40m ramp sprints
+ light aerobic running

+ hip circuit

friday
those in Tuscaloosa:
AM shake-out - tbd
+ Competition, m= 8k @ 9:00 AM (CT) / w= 6k @ 9:45 AM (CT)
+ strength & conditioning
those racing at Berry:
light aerobic running on own
+ 3 x 100 on grass in spikes
those not racing:

800j + mcmillan wu
10-12 x 400 @ ~5k pace on track, r= 200j (1:30-2:00)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
those racing Berry:
Competition, m= 8k @ 9:00 AM / w= 6k @ 10:00 AM

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

fall break approaching

Two important notes...practice on Tuesday will be at 6:20 AM, one group of men will still meet at 6:00 AM due to class.  Secondly, regarding fall break...if you are hoping/planning to race at Tuscaloosa, you will be on campus through the duration of fall break.

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 (6:20 AM)

800j + mcmillan wu

+ on park cinder loop:
women = 800 @ 95%, r= 2' + 4 x 1.5 loops @ 90%, r= 2.5'
men = 1 x 2.25 loops + 5 x 1.75 loops @ 88%, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 40m ramp sprint w/ walk down recovery

+ light aerobic running
+ 4 x slalom runs on grass in spikes
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ 4800m on track + 6-8 x 200 on grass in spikes
(men may to 80% run on park 2000m lake loop)

+ 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

consolidation week

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

+ steady state running on park 2000m lake loop,
women = 8000m / men = 12,000-14,000m

+ strength & conditioning
OR 3000m trial in evening, time - tbd (~7:00 PM)

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60m fast striding in spikes w/ walk back recovery
+ light aerobic running
+ hip circuit

friday
those competing:
light aerobic running in AM, time - tbd
+ strides on grass in spikes
those not traveling (6:00 AM):

800j + mcmillan wu

+ 10-12 x 400 @ 5k pace, r= 200j

+ strength & conditioning

saturday
those competing:
travel to Oxford, AL
COMPETITION, m= 8k / w= 5k
those not traveling (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

GRIAK

Big week with a great test at the Roy Griak Inv.  Make sure you're managing your mileage well and hitting your planned weekly total.

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

+ on park cinder loop:
women = 800 @ 95%, r= 2' + 4 x 1.5 loops @ 90%, r= 2.5'
men = 6 x 1.75 loops @ 88%, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on own in AM, i.e. before noon)
800j + dynamic wu
+ 5 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit
(those traveling, depart campus at 2:30 PM for airport)

friday
those traveling:
light aerobic running in AM, time - tbd
+ light running on xc course in PM, time - tbd
those not traveling (3:30 PM):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

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

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room