holiday2018.1

First, some reminders:
>report your mileage each week, mileage and pace details for Sunday long run, and results for Tue & Fri workouts via text or email
>make sure you complete everything listed for practice each day and stay in the same routine of regular practice
>If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches
>report back on Wednesday, January 2, 2019

Regarding the Tuesday and Friday workouts, if you have access to a measured path, use it.  If not, use a track at least for Tuesday.  If you don't have access to measured path or track, adapt the workouts and just use time and effort as your guide.

#hustle #juice #byoj #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 (on your own)

800j + mcmillan wu

+ Ae Power intervals, suggest 10 x 500, r= ratio of 1.0:0.5
(you can use any length interval however, just make sure total adds up to ~4800-5000m and your recovery is half the time of the interval run)
(800m: 10-12 x 400 @ MAS, r= ratio of 1:1)

+ 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

+ Threshold running, 3.5 - 5 miles + 1600j + 3 x 200 finishing speed
(800m: 6 x 300 @ 120% of MAS, r= ratio of 1:6)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

fall exams 2018

Let's close out an awesome fall semester with a great last week!  Below are the workouts and practice schedule.  Tuesday is the only day we will meet, but also listed is the suggested activity for rest of the week to prepare for the upcoming indoor season.  Beyond this week, the suggested training schedule over the holiday break will be on the blog each Sunday evening.  Make sure you complete everything listed for practice each day and stay in the same routine of regular practice.  Report your results for workouts (Tue, Fri), your mileage each week, and mileage and pace details of your Sunday long runs via text or email. Strength-training to be completed will be sent to you. Report back date is Wednesday, January 2, 2019. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  And if you have any questions, make sure you ask! #hustle #juice #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 (2:00 PM)
***NO PARKING AVAILABLE AT McCAMISH***

800j + mcmillan wu

+ 1000's @ ~CV pace, r= 90" (w= 6-7 / m= 8-10)
then 100, 110, 120, 130, 140, 150m w/ walk back recovery

+ 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 @ ~Tempo pace (75-80%)
+ w & mMD - 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 1'30" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

rolling into exams in 1..3..4..1

*NOTE PRACTICE TIMES FOR EACH DAY

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

+ 9 x 600 on track @ ~AE Power, r= finish loop at ~65%

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (12:30 PM)

800j + dynamic wu & speed ladder
+ 3 x 30 starts + 6 x 80

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

friday (8:00 AM)

800j + mcmillan wu

+ 1600's on track @ ~85% Threshold, r= 1' (w= 5-6 / m= 6-8)
(800: 12 x 400 @ MAS, r= ratio of 1:1)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

building better bees begins

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

+ 6-8 x 800 @ ~CV pace, r= 400 @ ~65%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC - hurdle work)

+ 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
+ work on A march or mini-hurdles
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:00 AM)
800j + mcmillan wu
+ on track
+ w & mMD: 10-12 x 300 @ ~AnAe E, r= 400 @ ~65%
+ mLD & some wLD: 14,000m @ ~75% on park 2k lake loop
+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

NCAA Nationals:
While there is no required activity for the upcoming week, below is suggested training.
mon - weekly day off OR 1 hr cross-training
tue - light aerobic running + strength-training
wed - aerobic running + taurus
thu - light aerobic running + fast striding + hip circuit
fri - workout listed above or aerobic running + strength-training
sat - light aerobic running + mobility OR - 1 hr cross-training
sun - medium-long aerobic running + recovery

morning joy...and then some redux

Bringing this post back...

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

For the second year in a row our program toed the line on the third Saturday morning in November and witnessed how we can be moved by sport.  This time a group of women represented all of us on the biggest stage in our sport.  We saw how individuals can come together, trust one another, and race for their teammates.  For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm.

Now as we begin to switch gears to the upcoming track season, I thought it might be a good time to revisit an old phrase introduced several years ago..."and then some".

"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.

Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.

While there is no required activity for the upcoming week, below is suggested training.  The track will be open Tuesday morning at 6:15 AM for anyone who wants train in the morning before leaving for Thanksgiving.  For the men who competed at the NCAA South Regional, you can start back with the suggested workouts or continue with just aerobic running.
#actachieveactualize

mon - weekly day off OR 1 hr cross-training
tue - 4-6 x (1000 @ Threshold + 600 @ 65%)
(m&w800: 10-12 x 400 @ M(aximum) A(erobic) S(peed), r= ratio of 1:1)
wed - aerobic running + taurus
thu - light aerobic running + fast striding + hip circuit
fri - 12 x (400 @ Ae Power + 400 @ 65%)
(m&w800: 3 x 1600 @ 80% of MAS, r= 1')
sat - aerobic running + mobility (men's regional group - 1 hr cross-training)
sun - long aerobic running + recovery

NCAA Nationals:
Take a few days to a week off.  Can add cross-training or light running when wanted. Should continue daily maintenance (training room activity, recovery, mobility, etc). Communicate directly with coach regarding schedule if needed.

ncaa's and the mighty mitochondria

Off to Madison for the NCAA National Championships! Congrats to women's team for becoming GT's third ever team qualifier and congrats to the men's team on a well-earned fifth place regional showing! And well-done to everyone on establishing a great team culture and establishing new expectations! See below schedules for everyone with info regarding required days of no activity and suggested activity.  Many of you are ready to get back to workouts on Tue and Fri, so make sure you text coach if you want some direction.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by coach.  But the gods of Aerobic Endurance do not operate under NCAA rules and they will extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off)".  Keep this in mind over the next few weeks!

NCAA Nationals:
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 - track)

800j + mcmillan wu

+ 10' @ ~85% Threshold + 4-6 x 300 @ ~AnAe E, r= 300j
OR 12 x 300 @ ~AnAe E, r= 300j
+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday
light aerobic running on own in AM & mobility
+ travel to Madison, WI

friday
light aerobic running on xc course
+ 3-4 x 100 starts from line in spikes

saturday

AM shake-out, time - tbd
+ NCAA NATIONALS, w= 6k @ 10:45 AM
+ travel to Atlanta

sunday

no required activity, suggested activity - light aerobic running


Group that did not compete at NCAA South Region:
mon - no required activity, suggested activity: 1 hr cross-training
tue - no required activity, sugg. activity: light running or workout + taurus
wed - no required activity, sugg. activity @ 3:30 PM, AE running + team send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, sugg. activity: AE running or workout + taurus
sat - no required activity, suggested activity: light  running + mobility
sun - no required activity, suggested activity: long run at river + recovery

Group that competed at NCAA South Region:
mon - no required activity, suggested activity: off
tue - no required activity, suggested activity: off
wed - no required activity, sugg. activity @ 3:30 PM, light running + team send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: light running + strength circuit
sat - no required activity, suggested activity: light running + mobility
sun - no required activity, suggested activity: aerobic running + mobility

tallahassee bound

NCAA South Region group:
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 (6:15 AM - track)

800j + mcmillan wu

+ 10-12 x 300, r= 300j
+ strength & conditioning

wednesday

aerobic running on your own in AM
+ travel to Tallahassee
+ shake-out upon arrival

thursday
light aerobic running over xc course
+ 3-4 x 100 starts from line in spikes

friday
AM shake-out, time - tbd
+ NCAA SOUTH REGION, w= 6k / m= 10k
+ travel to Atlanta

saturday (on your own)

tbd

sunday

tbd

Group not competing at NCAA South Region:
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 (on your own)

light aerobic running
+ strides

wednesday (6:15 AM - track)

800j + mcmillan wu

+ 3000m TT
+ strength & conditioning

thursday - saturday
no required activity, suggested activity - off

sunday
no required activity, suggested activity:
light aerobic running
+ stretching & mobility