conference meet week

Championship season is here... sleep, recovery, right nutrition and right efforts...all must align with our values we went over at the first team meeting back in August (see PDF you received for reference) and your values (i.e. what is most important to you).
#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 - in Brock)

800j + mcmillan wu

+ Oregon Drill v.GT, w= 25' / m= 30' / 800m: 20'
+ strength & conditioning

wednesday

ACC group:
aerobic running on your own in AM
+ travel to Boston, MA (depart from locker room at 12:15 PM)
+ possible short shake-out upon arrival
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
ACC group:
light aerobic running over xc course in late AM
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ hip circuit

friday
Early AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, w= 6k (10:00 AM) / m= 8k (11:00 AM)
+ travel to Atlanta
those not competing:
workout - 12 x 400 @ Ae Power on track, r= ratio of 1.0:0.5
(800 group: 200, 300, 400, 500, 600, 800 @ vVO2max, r= equal time)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

calm before the storm

Final prep for the championship season begins and can't say it enough... sleep, recovery, right nutrition and right efforts...must rule the day.
#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 @ ~Threshold, r= 1'
(w= 3 x 1600 @ ~88% + 800, 600, 400 @ vVO2max, r= 1:1)
(m= 8 x 1600 @ ~85%)
(w800: 4 x 800 @ Threshold, r= 1.5' + 6 x 200, r= 200j)

+ 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 4 sgl leg mini-plyo box jumps + 30 acc
+ 4 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 (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass)
w= 10 x 500 @ vVO2max, r= 1:1 + 6 x 100-150m acc w/ walk rec
m= 8-10 x 1000's, r= 75" + 6 x 100-150m acc w/ walk rec
(800: workout - 3 x 500 + 3 x 500 + 2 x 500)

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (9:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

happy valley bound

Fall break in the first half of week then some great racing opportunities in Happy Valley and at Berry College late in the week.  Enjoy the short break from school, rest and relax, and ask questions if you're unsure of any of the info below!
#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 (8:00 AM)

800j + mcmillan wu

+ Threshold running on track or cinder loop (w= 5200m / m= 6000m)
+ 1600j + 1 x 600 @ AnAe Endurance
(800m group: 12 x 400 in lane 8 @ 85% of MAS, r= ~35-45")
+ strength & conditioning

wednesday

Penn State group:
aerobic running on your own in AM
+ travel to State College, PA
(depart AA @ 1:00 PM, depart Hemphill @ 1:15 PM)
+ shake-out upon arrival - tbd
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
Penn State group:
light aerobic running over xc course in AM
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ hip circuit

friday
women's shake-out @ 6:30 AM / men's shake-out @ 7:15 AM
+ PENN ST NATIONAL INV, w= 6k (10:45 AM) / m= 5.2m (11:30 AM)
+ travel to Atlanta
Berry College group:
light aerobic running in AM
+ 3-4 x 100 starts on grass in spikes
those not competing:
tempo running @ 75-80% (w= 10k / m= 14-16k)
(800m group: 3 x 3 x 400 @ MAS, r= work:rest ratio of 1:1)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
Berry College group:
w= 6k / m= 8k (more info sent during week)

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

keep on truckin'

Another great opportunity this week to get in some solid training as we prepare for the Penn State meet.  Next week will mirror the Battle of Beantown meet.  For this week we'll have a good threshold session on Tuesday followed by some faster efforts to get anaerobic on Friday.  Keep in mind, those who are not competing for the team this season are able to leave campus for fall break after Friday's workout.  However, if you plan to stay on campus and train thru fall break with the team, please let us know so we can include you in any plans for fall break.
#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 @ ~Threshold, r= 1'
(w= 4 x 1600 @ ~88% + 6 x 200)
(m= 8 x 1600 @ ~85%)
(w800: 6 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
+ 6 x 4 sgl leg mini-plyo box jumps + 30 acc
+ 4 x 90m (30 float + 30 acc + 30 float)

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

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass)
(w= 12 x 400 or 8 x 600 @ ~vVO2max, r= work:rest ratio of 1:1)
(m= 8 x 800 or 10 x 600 @ ~AE Power, r= 90"

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or kennesaw

+ cool-down exercises

+ recovery strategies in training room

can't stop won't stop

Solid week of training ahead to begin an important three week training block.  As always...sleep, recovery, right nutrition and right efforts...must rule the day.
#gtwomendontsweattherankings
#gtmenbetterthan23
#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

+ cut-down run on park 2k lake loop
(w= 8k from ~80% to ~85% / m= 14-16k from ~75% to ~80%)

+ strength & conditioning
OR (7:00 PM start) 3k Time Trial

+ 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) 1000's @ CV, r= 60" + 8 x 100-170m acc w/ walk rec
w= 6-7 / m= 8-10

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

boston bound

Great opportunity in Boston this week!  It's a short week with a Wednesday departure, so make sure you're managing your week well and getting as much rest as possible.

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 - in Brock)

800j + mcmillan wu

+ Oregon Drill v.GT, w= 25' / m= 30' / 800m: 20'
+ strength & conditioning

wednesday

Boston group:
aerobic running on your own in AM
+ travel to Boston, MA (depart from locker room at 2:00 PM)
+ shake-out upon arrival
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
Boston group:
light aerobic running over xc course in AM
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ hip circuit

friday
AM shake-out, time - tbd
+ BATTLE IN BEANTOWN, w= 5k (3:00 PM) / m= 8k (3:30 PM)
+ travel to Atlanta
those not competing:
workout on own in AM - 5', 4', 3', 2', 1' fartlek @ 85% w/ equal recovery

+ 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

threshold repeats

With a great first competition behind us, it's back to work.  Music Midtown will provide a challenge with training venues.  Tuesday on the cinder loop should be ok, but we'll continue to evaluate Friday's plans.  More to follow on that!  #actachieveactualize  #bta

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= 5-6 / m= 8)
(w800: 5-6 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
workout and venue - tbd

(w800: on track, workout - tbd)
+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room