ain't nobody got time for irma

A lot of uncertainty with the weather as we begin the week.  In addition, music midtown in the park this weekend means the park will be inaccessible.  While the Tue/Fri workouts are listed as "tbd" at this point, most likely Tue will be threshold-oriented and Fri will involve some type of long repeats.  Regardless, the work will be on point and we will continue our quest to take our fitness to a HNL!
P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (4:00 PM)

800j + mcmillan wu

+ 1600's on CRC turf field (track as back-up)
w = 3 x 1600 @ AT, r= 1' + 2 x 1600 @ 5k or faster, r= equal time rec
m = 3 x 1600 @ AT, r= 1' + 3 x 1600 @ 10k or faster, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on cinder loop) w= 6-7 x 1000 @ CV, r= 90" + 4 x 200, r= 200j
m= 2 x 4800 @ 85%

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

athens bound

An unusual week so make sure you're paying close attention to days and times.  After very promising start to the season for both teams, we have another great opportunity coming up this weekend.  Make sure you're getting as much sleep as possible, and make every effort to continue with 1-2 hours a week of intentional cross-training.  There is still a long way to go until the championships!
P45417.HNL

monday (8:30 AM)

800j + mcmillan wu

+ Oregon Drill v.GT (see above), w= 25' / m= 30'
+ strength & conditioning

tuesday (on your own)

aerobic running

+ stretching & recovery

wednesday (6:00 AM - park 2k lake loop)

800j + mcmillan wu

+ steady state aerobic running @ ~75%, w= 12k / m= 14-16k
+ strength & conditioning

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 80m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march or technique w/ mini-hurdles
+ hip circuit

friday
light aerobic running on own in AM
+ depart for Athens at 1:15 PM
+ light aerobic running over xc course (2-3 miles)
+ 3 x 100m starts from line in spikes
those not traveling (7:00 AM)
800j + mcmillan wu
+ workout - tbd

+ strength & conditioning

saturday (time - tbd)
AM - shake-out, time - tbd
+ UGA SEC PREVIEW (m8k @ 8:30 AM / w6k @ 9:15 AM)

those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

takin' it to a HNL

It's that time, first race of the new season, and time to take it to a HNL! P45417

With the holiday weekend approaching, we are altering the weekly schedule...we will meet for long run on Saturday morning, then Sunday will be our normal Monday of either OFF or light running or cross-training on your own.  We will workout on Monday morning next week.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM - park cinder loop)

800j + mcmillan wu

+ w = 3 x 1600 @ AT, r= 1' + 2 x 1200 @ faster than 5k pace, r= equal time
+ m = 4 x 1600 @ AT, r= 1' + 2 x 1600 @ faster than 10k pace r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 80m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday
AM - shake-out on own
+ depart for Oxford, AL in afternoon
+ JSU XC Opener
+ w = 4k / m= 5k
+ cool-down of 3-4 miles @ 75-80%
+ 2 x 200 fast

+ strength & conditioning

saturday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own)

OFF or light aerobic running
If OFF, cross-training is encouraged

runners...on your marks

Let's get ready to RUMBLE!  We're so ready to get this journey to excellence and fearlessness started with week one for 2017-18!I  We'll start it off early Tuesday morning with a structured cut-down effort to get an idea of where everyone is at.  Unlike last year we won't go in one big group, but will instead have two, maybe three groups for each gender.  We'll start around 75% effort and end at about 85%.  For Wed and Thu, because of the weather, try to get the majority of your mileage in on your own in the morning and leave 2-4 miles for the afternoon.  If you're not able to do this for some reason, communicate that with your coaches.  Friday, we'll work the lactate shuttle (look it up yo) with some 400's and then finish up with some hills.  P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop (~75% to 85%); w= 8k / m= 12k

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 60m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ (on cinder loop) 400 @ CV pace (~90%) + 400 @ Tempo pace (~80%)
w= 4800m / m= 4800-6000m
+ 4 x 200 uphill on tennis center road @ AE Power pace, r= 200j

+ 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 school v.2017

A busy week ahead but finally it's time to come back together as a team! Make sure you're on top of everything and managing your obligations well, it's important that you also have a solid week of training.  In preparation for your return, make sure you get the medical paperwork and the compliance forms done before Thursday of this week.  If you are unsure about anything, text or call one of your coaches asap.

Going back to last week, apparently some didn't quite grasp the important training concept of "super-compensation".  Maybe this will help... SUPER-COMPENSATION

For the workouts this week you'll need to consult the pace chart included as a tab with your annual training plan (or use the one provided below). Determine a very conservative and honest estimate of your current 5k fitness.  Then looking at the pace chart, select the 5k level one below (i.e. slower) your estimate.  Use this level to determine your 80% pace for Tuesday and your 85% for Friday:

Tue: Tempo run at 80% (women = 5-6 miles / men = 7-8 miles), then 4 x 20" fast strides with slow walk back recovery (start 80% a little slower than desired pace, then gradually work your way to desired pace)

Fri: 85% threshold 1600's + 1 x rep @ 5k pace (women = 3 @ 85%, r= 1' + 5' jogging + 1 x 1200 @ 5k) / men = 4-5 @ 85%, r= 1' + 5' jogging + 1 x 1600 @ 5k)

Read that as 1600s @ 85% with 1 minute recovery, then 5 minutes jogging, then 1 x effort at 5k pace.  Make sure you understand workout, if you have questions,  contact us.  These workouts should be done in the mornings. For Friday, workout should be done on the track and we will have it open at 6:00 AM.  Since this is not an official mandatory practice, coaches will not be in attendance during the workout.

Tentative schedule for the week:

FRESHMAN                                    

WED - move-in and begin Jump Start Jacket orientation for all incoming.
THU - run on own in morning, JSJ program 9 AM - 7 PM
FRI - run on own in morning, JSJ program 9 AM - 4 PM
(see schedule below for full team)

UPPERCLASSMEN
THU - move-in
FRI - run on own in morning, team lunch at 12 noon, upperclassmen social/leadership at 1 PM
(see schedule below for full team)

FULL TEAM
FRI - team dinner and social at 5:30 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team BBQ at 5:30 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 3 PM

MON - fall semester classes begin
TUE - first official practice at 6 AM...P45417!

supercompensation

This is the last week before we move into a new phase so make sure you follow your plan and let your mileage (and cross-training) lower so that we have a good consolidation week.  If you need some scientific rationale to take an easier week, just google "supercompensation" :)

You should have received emails from our compliance office and the Athletic Training room with instructions on how to fill out and submit forms that are needed before you can start practice.  These forms should be completed and submitted by the end of this week.  IF YOU HAVE ANY QUESTIONS ABOUT THESE FORMS, CONTACT US!

Workouts for this week:

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

*make sure you are taking the full recovery and running EASY during the recovery; you can follow the structure of the above workouts, OR you can free fartlek them by just running up to one minute efforts at goal race pace followed by sufficient easy recoveries for forty minutes or more, OR you can run a hill fartlek if you have a hilly route, just run strong up the hill and again make sure you have plenty of easy recovery between.

Things to note (repeated from last week):

The rosters on our website will be updated soon, check to make sure your info is correct.  

*FRESHMEN: those attending one of the last two FASET sessions will move into your school year housing assignment early when you arrive for orientation.  Other freshmen should move in on the Wednesday, August 16th, and will incur early move-in charges from housing that will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.

*UPPERCLASSMEN: should move in on Thursday, August 17th, and those in housing will incur early move-in charges from housing that will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.

*more info will be send regarding our first team meeting, our compliance meeting, and physicals.

First official practice will be 6:00 AM on Tuesday, August 22nd...P45417!

summer winding down

Workouts for this week:

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

*make sure you are taking the full recovery and running EASY during the recovery; you can follow the structure of the above workouts, OR you can free fartlek them by just running up to one minute efforts at goal race pace followed by sufficient easy recoveries for forty minutes or more, OR you can run a hill fartlek if you have a hilly route, just run strong up the hill and again make sure you have plenty of easy recovery between.

Things to note:

The rosters on our website will be updated soon, check to make sure your info is correct.  

*FRESHMEN: those attending one of the last two FASET sessions will move into your school year housing assignment early when you arrive for orientation.  Other freshmen should move in on the Wednesday, August 16th, and will incur early move-in charges from housing that will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.

*UPPERCLASSMEN: should move in on Thursday, August 17th, and those in housing will incur early move-in charges from housing that will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.

*more info will be send regarding our first team meeting, our compliance meeting, and physicals.

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!

First official practice will be 6:00 AM on Tuesday, August 22nd...P45417!