SB19

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

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 (8:00 AM)

800j + mcmillan wu

+ beltline threshold, w= 6k / m= 4.5 mi + 4 x 200's @ AnAe P
(800m: 1k up @ CV, r= 1000j down + 4-6 x 300 up @ AnAe P, r= 300j down)

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

(time - tbd: depart for Tallahassee)

thursday (10:00 AM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri (on own):
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
(all) + hip circuit
(all) + foot arch strengthening

friday
those competing:
AM shake-out, time - tbd
FSU RELAYS
800m, 1500m
+ either 5000m @ ~Threshold or 4 x 400m
those not competing (on own):
800j + mcmillan wu

+ 10-12 x 400 @ VO2max, r= work:rest ratio of 1:1

+ strength & conditioning

saturday
travel to atlanta

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

competition is king

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #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 (3:30 PM)

800j + mcmillan wu

+ 7 x 800 @ Ae Power, r= ratio of 1.0:0.5 + 1200j + 3 x 400 @ AnAe E, r= 1'
(Middle Distance: 4 x 800 + 1200j + 2 x 3 x 400 @ AnAe E, r= 1' / R= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri:
+ mini-hurdle technique runs
+ sprint development - tbd
+ light aerobic running
+ hip circuit

friday

those competing in 5000m:
AM shake-out, time - tbd
YELLOW JACKET INV - 5000m
those competing Sat (time - tbd):
800j + dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing (6:45 AM):
800j + mcmillan wu

workout - tbd

+ strength & conditioning

saturday

those competing:
AM shake-out, time - tbd
YELLOW JACKET INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

to defeat hell you have to become hell - d goggins

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #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 (3:30 PM)

800j + mcmillan wu

+ 5 x 1k @ CV, r= 1' + 1200j + 2 x 2 x 200 @ SE, r= 1' / R= 400j
*SE = Speed Endurance
(800m: 4 x 1k @ CV, r= 1' + 1200j + 3 x 2 x 200 @ SE, r= 1' / R= 400j)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 5 x 80m fast striding uphill on Cherry St
+ light aerobic running
+ hip circuit

friday (on your own)
800j + mcmillan wu
+ workout options:
a. 3.5-4 mile @ Threshold + hills or fast rep(s)
b. 6-10 mile @ Tempo + strides
c. 2 x 8 x 200 @ VO2max, r= 100j / R= 400j
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

the great outdoors

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #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 (3:30 PM)

800j + mcmillan wu

+ 9 x 600 @ Ae Power, r= ratio of 1.0:0.5 + 1200j + 2 x 400 @ AnAe E, r= 1'
(800m: 6 x 600 + 1200j + 2 x 2 x 400 @ AnAe E, r= 1' / R= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding w/ walk recovery
+ light aerobic running
+ mini-hurdle technique runs
+ hip circuit

friday (time - tbd)
800j + mcmillan wu
+ 4 x 200 + 4 x 400 + 4 x 200 @ AnAe P + 1600-4800 @ Threshold
r= 200j, 400j, 200j; R= 5'
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:00 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

one in a hundred

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #actachieveactualize

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

Who are our nine real fighters...and who is the warrior?

Distance Medley Relays:
monday (4:15 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
tuesday (on your own) - OFF or light run
wednesday - travel to Blacksburg in AM, light running + 2-3 x 200 @ RP
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 800 or Mile qualifying, 5k final in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - travel to Atlanta in AM, light running on own in PM

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - OFF or light run on own, travel to Blacksburg late afternoon
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM, Mile or 800 qualifying or 5000 in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - travel to Atlanta in AM, light running on own in PM

3000m:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - light run on own, travel to Blacksburg late afternoon
thursday - OFF or light run
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - travel to Atlanta in AM, light running on own in PM

those not traveling:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, workout - tbd
saturday - on own, aerobic running + stretching
sunday - light running on own

next stop blacksburg

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #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 (6:00 AM)

800j + mcmillan wu

+ 3 sets of 4 x 400 @ ~AE Power, r= ratio of 1.0:0.5 / R= 2'
then 50w + 3 x 150 finishing speed, r= 50w
(800m: 2 x 4 x 400 @ Ae Power + 6 x 200 @ speed end, r= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding w/ walk recovery
+ light aerobic running
+ mini-hurdle technique runs
+ hip circuit

friday (3:30 PM)
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

this train is bound for glory

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#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 (3:30 PM)

800j + mcmillan wu

+ 6-8 x 1000 @ ~ CV, r= 1' + 1600j + 4 x 400 @ ~AnAe E, r= 2'
(800m: 4 x 1000 @ CV, r= 1 + 1600j + 4 x 400 @ ~AnAe E, r= 2'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ 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
(those competing in 5k on Fri, no fast-striding uphill, 2-3 x 200 @ RP)
+ hip circuit

friday
those traveling to Vanderbilt:
travel to Nashville in AM
+ light aerobic running + 4-6 x 100 @ RP
(some will compete in 5k in evening)
those competing in Boston:
AM shake-out, time-tbd
+ BU VALENTINE INV
those not traveling (6:00 AM):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
VANDERBILT MUSIC CITY INV / BU VALENTINE INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room