third time's the charm for the music city

One last time to Nashville for the indoor season and some exciting performances are in store! Looking forward to the upcoming week, both Tue and Thu will have bball games, so the best scenario is for you to find alternate transportation to practice other than driving.  That way we won't have to deal with any parking issues at all.
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 (3:30 PM)

800j + mcmillan wu

+ 5 x 400m cut-downs, r= 5'
OR 5 x 1600m @ CV pace, r= 3' + 4 x 200 @ AnAeE pace, r= 200j
(some men and women will do either workout)

+ 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)
those not traveling or those competing on Saturday only:
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
those traveling and competing on Friday
+ light aerobic running + 2-3 x 200's @ RP

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 4-6 x 100 @ RP
(some will compete in DMR & 5k in evening)
those not traveling (6:00AM):

800j + mcmillan wu
+ 3 x 1000m @ VO2max pace, r= 5' + 4 x 6th St hill, r= WALK down

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

south bend bound

Short week ahead with Thursday departure for South Bend where great opportunities await!  Those not traveling will be on your own from Thur-Sun.  For Friday's workout you are encouraged to try to arrange a time for your group to get together.  For Sunday, try to get out to Kennesaw or the River.
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 (3:30 PM)

800j + mcmillan wu

+ 20 x 300 cut-downs, r= 1'

+ 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 not traveling or those competing on Saturday only:
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
those traveling and competing on Friday
+ light aerobic running + 2-3 x 200's @ RP

friday
those competing:
AM shake-out, time-tbd
+ MEYO INVITATIONAL
those competing Saturday (time - tbd):
+ light aerobic running + 2-3 x 200 @ RP
those not traveling (on your own):

800j + mcmillan wu
+ workout - tbd

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
MEYO INVITATIONAL
those not competing:

aerobic running on your own

+ stretching

sunday (on your own)
those traveling:
light aerobic running after travel
those not traveling:

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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clemson on deck

Sorry for the very delayed post!  Lots going on this week so please read through carefully.  Home basketball games are going to affect practice on Wed and Thur.

FOR WEDNESDAY & THURSDAY - you will get a MAX of 7 miles in during the afternoon session, so everyone will be done running by about 4:40 PM, leaving 20 minutes for post-run stuff at track.  Track will close at 5:00 PM, so everyone should be able to get in recovery activities in training room, shower, and be out of locker room by 5:45 PM.
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 (3:30 PM)

800j + mcmillan wu

+ (park 2k lake loop) 3-4 x 2000 @ C(ritical)V(elocity) pace, r= 3'
OR (for those racing 5000m on Fri or 800m on Sat)
+ (track) 4 x 300 + 800 + 600 + 3 x 400 @ AnAe E pace, r= 300j, 5', 4', 400j

+ 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
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
(those competing Friday add 2-3 x 200 @ RP)
+ hip circuit

friday
those traveling Friday:
travel to Clemson
+ CLEMSON INV (mile, 5000m, DMR)
those traveling Saturday (time - tbd:
+ light aerobic running + 2-3 x 200 @ RP
those not traveling (time - tbd):

800j + mcmillan wu
+ 4 x 300 + 800 + 600 + 3 x 400 @ AnAe E pace, r= 300j, 5', 4', 400j
OR 5-6 sets of 400 @ VO2max pace + 1600 @ Tempo pace

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd (for those in Clemson)
travel to Clemson for those competing Sat only
CLEMSON INV (800m, 3000m, 4 x 400m)
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

nashville redux

"I am an apostle of the now - the everlasting present. Do today all you reasonably can - in your training, your affairs.

Do not attempt to see the end of the road.  Keep your 'ends' or goals in mind, but direct your brains to the solving and satisfactorily doing all that your hands, or feet, find to do today.

Restrain the propensity, in all of us today - to dream - imagine what we will do, what we will become.

It is true that imagination is an essential quality, but not when it stops at just imagining ourselves great athletes, or successful persons, and entirely lacks the normal next step - action - the getting up and doing - in the rain, in the heat, in the cold, in the dark!  Unless you are one of the 'doers' you are destined to remain unknown, unsung, unhonoured as an athlete..."
- Percy Cerutty, "Athletics: How to Become a Champion"
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 (3:30 PM)

800j + mcmillan wu

+ 7 x 800 @ ~5k (AE power) pace, r= 1'
+ walk 50m, then 4 x 150 finishing speed, r= walk 50m
(walk at speed you choose, but must keep moving)

+ 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
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in DMR in evening)
those not traveling (6:00AM):

800j + mcmillan wu
+ 8 x 600 @ ~3k (VO2max) pace, r= ratio of 1:1
OR 5-7 x 1600 @ ~ /2 marathon (Threshold) pace, r= 3'

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

on to the music city

Solid first meet!  Work hard, think big, have pride, be great!
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 (3:30 PM)

800j + mcmillan wu

+ 5 x 1000 @ ~10k (Critical Velocity) pace + 300's & 200's

+ 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
+ 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in DMR in evening)
those not traveling (6:00AM):

800j + mcmillan wu
+ 3 x 400 + 4 x 300 + 4 x 200 @ ~ mile (AnAe E) pace
OR steady running @ ~marathon (Tempo) pace

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT COMMODORE INV
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

bring on 2017

See everyone soon!
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 (10:00 AM)

800j + mcmillan wu

+ 2000 + 1600 + 1200 + 800 + 400 @ ~5k (Aerobic Power) pace,
r= jog 1/2 distance just run
(2000m just slower than pace range)

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (10:00 AM)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (10:00 AM)

800j + mcmillan wu
those competing:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing:

+ 6-7 x 1600m or 10-12 x 1000
@ ~ 1/2 marathon (Threshold) pace

+ strength & conditioning

saturday
those competing:
CLEMSON INDOOR MEET
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

holidays2016.2

Again, some reminders:
>text or email your weekly mileage, and results for Sun, Tue, Fri workouts
>make sure you complete everything listed for practice each day
>paces & strength-training will be texted for those sending results
>report back on Monday, January 2, 2017
>P45417

Things to think about over the holiday break:

From The Management Ideas of Nick Saban – a leadership case study of the Alabama Crimson Tide Football Head Coach…

“In an example of how seriously Saban takes confidence and selling a positive attitude, look at how Saban talks to participants at his football camp.  For the past several years, Nick Saban has been running football camps during the summer for boys between the ages of 8 to 14.  During the check in process, he individually greets each player and asks them to introduce themselves.  He then uses this small interaction as a lesson to the players about how they view themselves, and its impact on the team.

“Everyone made an impression on me by how they did it,” Saban says in his opening remarks to the camp.  “Because every minute of every day you’re selling something.  You’re either selling positive, or you’re selling negative.  And when you put your head down and I can’t even hear where you’re from, you’re not selling positive.  You’re not selling confidence.”

Keep in mind that these are boys between the ages of 8 to 14.  Nick Saban is easily the most popular and well-respected man in the state of Alabama.  Yet, he teaches young boys that they need to be confident in themselves and to present a positive self-image, regardless of the situation.  “You don’t have to be intimidated by me,” Saban tells the camp.  “You look me right in the eye, say your name, and let’s have a conversation.”

What are you selling?  Sell positive, sell confidence in 2017!

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 (on your own)

800j + mcmillan wu

+ 6-7 x 1200 @ ~10k (Critical Velocity) pace, r= 2.5'

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~marathon (Tempo) pace
+ w & mMD - 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200
@ ~mile (AnAe End) pace, r= 1'30"
+ jog 400m, then 1 x 400 @ mile finishing speed
(speed you hope to run for last 400 of a mile)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
P45417