let's get ready to rumble

An unusual week so make sure you're paying close attention to days and times.  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.  Mileage for this week will be off so just try to get your regular mileage for each day and don't worry about the weekly total.  There is still a long way to go until the championships!
act > achieve > actualize

monday (8:30 AM)

800j + mcmillan wu

+ Oregon Drill v.GT (10th St grass or Brock Indoor), 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

+ strong aerobic progression running @ ~70% to 75% (w= 12k / m= 14-16k)
(w800: workout on track - tbd)
+ 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 from locker room in AM
+ 3 x 100m starts in spikes
those not competing (7:00 AM)
800j + mcmillan wu
+ workout - tbd

+ strength & conditioning
(TBD - TEAM DINNER IN PM)

saturday (5:45 AM departure, be on time!)
UGA BULLDOG INV (m7.6k @ 8:30 AM / w5.5k @ 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

off and running

Really solid first week and now it's time to settle into the groove of training.  With this week being a planned "recovery" week, make sure you are letting your mileage drop and on Tuesday's workout, shoot for the lower end of the # of repeat 1600's unless you feel absolutely great.  Also, notice this week we will do our long run on Saturday of next weekend.  With the Labor Day holiday coming up, we'll workout next Monday morning as we did last year.  #actachieveactualize

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

+ on park cinder loop; 1600s @ 85% Threshold, r= 1'
(w= 4-5 / m= 7-8)
(w800: 4 x 800 @ Threshold, r= 2')

+ 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
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc

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

friday (6:00 AM)

800j + mcmillan wu
on 10th St grass AAM loop, 800 @ CV (~90% ) + 800 @ w= 4800m, m= 6400m

+ 100, 110, 120, 130, 140, 150 w/ walk-back recovery
(w800: tbd)
+ strength & conditioning

saturday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own or OFF)

light aerobic running
+ stretching & mobility

iron sharpens iron

After weeks of training apart in various regions of the country and, indeed, around the world, it's time to come together and work as one team in pursuit of lofty goals!  What we achieve this fall will be the sum of what each team member gives PLUS the synergistic effect when like-minded individuals work together for a common goal...iron sharpens iron.

Our efforts this week, while moving our aerobic fitness forward, will also serve as a gauge on where everyone is at as we start the fall semester.  This will help us shape our training going forward.  The first effort will be a structured cut-down run in designated groups and the second will be lactate shuttle fartlek.  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.  Still don't have a fancy replacement for P45417, so for now... act > achieve > actualize

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 - each loop = 870m)
400 @ CV(~90% ) + 400 @ Tempo (~80%) + 70 @ Easy (~65%);
w= 6 loops, m= 8 loops

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (8:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

back to school v.2018

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.

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, so...
women = 3 x 1600 @ 85%, r= 1' + 5' jogging + 1 x 1200 @ 5k
men = 4-5 x 1600 @ 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. These workouts should be done in the morning, and we will have the track open at 6:00 AM on both Tue and Fri.  Since this is not an official mandatory practice, coaches will not be in attendance during the workout.

Outline of schedule for the week (you should have email with more details):

FRESHMAN                                  

MON - move-in and begin Jump Start Jackets orientation for all incoming
TUE-THU - run on own in morning, Jump Start Jackets program each day
(see schedule below for full team)

FULL TEAM
THU - upperclassmen move-in
FRI - run on own in morning, team lunch/leadership/social at 12 noon, team dinner and bowling at 6:00 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team dinner/social at 6:00 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 2 PM

MON - fall semester classes begin, Total Person Program Welcome Back Event at 6:00 PM
TUE - first official practice at 6 AM!

counting down

A week until the freshmen return, a week and a half before we're all back together...

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...see 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:  5' + 4' + 3' + 2' + 1' @ ~80, 85, 90, 95, 100% effort, all with 2' recovery
Fri:  8-10 x 1' @ either 6k or 8k goal pace with 2' easy recovery

*make sure you are taking the full recovery and running EASY during the recovery, 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: will move into your school year housing assignment early when you arrive for the Jump Start Jackets program on Monday, August 13th.  Any early move-in charges you incur from housing 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 16th, 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.

*we will have our first team meeting along with a required team dinner late in the afternoon on Friday August 17th.  Physicals will be on Sunday morning, August 19th, and then we will have our mandatory Compliance meeting on Sunday, August 19th at 2:00 PM in the Edge Athletic Center.

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 21st!

dog days of summer

Workouts for this week:

Tue: 5' + 4' + 3' + 2' + 1' @ ~80, 85, 90, 95, 100% effort, all with 2' recovery
Fri: 10-12 x 1' @ either 6k or 8k goal pace with 2' 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: will move into your school year housing assignment early when you arrive for the Jump Start Jackets program on Monday, August 13th.  Any early move-in charges you incur from housing 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 16th, 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.

*we will have our first team meeting along with a required team dinner late in the afternoon on Friday August 17th.  Physicals will be on Sunday morning, August 19th, and then we will have our mandatory Compliance meeting on Sunday, August 19th at 2:00 PM in the Edge Athletic Center.

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 21st!

annual iron post

About this time of year is a good time to touch base on the importance of iron!  Below is a link to a really good article, for those of you who want to read up on this very important topic...

http://www.runningwritings.com/2017/04/low-ferritin-and-iron-deficiency-anemia.html

For those who don't want to read, because it's summer and all, here are some important bullet points:

*one study showed by the end of a cross country season (i.e. the point in the season where you want to be your best), iron deficiency had increased to 17% of boys and 45% of girls.  And in those who were not classified as iron deficient, the majority had a decrease in their serum ferritin levels.

*the above numbers were found in using the conservative standards for iron deficient serum ferritin levels used in the general population of less than 12 ng/mL.  A case can be made that for endurance athletes, serum ferritin levels less than 40 ng/mL should be consider iron deficient.

*ferrous sulfate, taken with vitamin C, is the weapon of choice to raise serum ferritin levels; while tea, calcium, phosphorus, magnesium, and antacids should be avoided as they inhibit the absorption of iron.  One study showed that simply putting a slice of cheese on a hamburger reduced the amount of iron absorbed by 50-60%!

*because of the above, the iron in a multivitamin is almost useless.

Suffice to say, your serum ferritin levels are very important to your aerobic performance.  If you are not managing your iron intake and absorption, you are putting your season at serious risk.

Now, on to training, this week's workouts:

Tue: 8-10 x 1' @  6k or 8k goal pace with 3' easy recovery
Fri:  10 x 1' @ Threshold (~85%) with 1' easy (~65%) recovery

*make sure you are taking the full recovery and running EASY during the recovery.