threshold ftw

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

#MTM #actachieveactualize #TSN1920 #HBDYWI

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

+ 1600's @ Threshold on park cinder loop, r= 1' (w= 5-6 / m= 7-9)
(w800: 5-6 x 800 @ Tempo, r= 90")

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

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

friday (6:00 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

labor day(s) ahead

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

#MTM #actachieveactualize #TSN1920 #HBDYWI #wilddogs

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

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

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

friday (6:00 AM - AAM grass loop @ Oak Hill)

800j + mcmillan wu

+ 1000's @ CV, r= 75" (w= 6 / m= 8)

+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

know why you're in the fight to stay in the fight

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

#MTM #actachieveactualize #TSN1920 #HBDYWI

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

+ 1600's @ Threshold on park cinder loop, r= 1' (w= 5-6 / m= 6-8)
(w800: 5 x 800 @ Threshold, r= 2')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

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

friday
light aerobic running on own from locker room in AM
+ 3 x 100m starts in spikes
those not competing (6:30 AM):
800j + mcmillan wu
+ workout - tbd

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

saturday (5:30 AM departure, be on time!)
UGA BULLDOG INV (m6k @ 8:15 AM / w4k @ 8:45 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

the only proof of wanting it more is suffering more

Time to renew the journey of taking our program to ever-increasing heights!  As always, 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.

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

#MTM #actachieveactualize #TSN1920 #HBDYWI

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

+ hurdle drills

+ aerobic running

+ 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 - AAM grass loop @ Oak Hill)

800j + mcmillan wu

400 @ CV(~90% ) + 400 @ Tempo (~80%)
w= 6 loops, m= 8 loops
+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

back to school v.2019

A busy week ahead but finally it's time to come back together as a team! Make sure you are 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.

Because of the busy week with travel, move-in, and meetings, etc, we will only do one workout, either Tue or Wed (whichever works best for you), then do our long run on Saturday. You can choose either workout listed below. For either workout you will 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 or your 85% pace.

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)
OR...
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 the workout, if you have questions, contact us.  These workouts should be done in the morning. 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                                

THU - move-in
FRI - Jump Start Jackets program from early AM through 4:30 PM; team dinner at 6:30 PM
SAT - long run on own in AM; team lunch at 12:30 PM; team meeting at 1:30 PM; team dinner/social at 6:30 PM
SUN - physicals at 8:00 AM; team academic/compliance meeting at 2 PM; Convocation at 5:00 PM
MON - fall semester classes begin; lunch in Edge Dining Hall 10:30 AM to 2:00 PM
TUE - first official practice at 6 AM! #TSN1920

UPPERCLASSMEN
THU - move-in
FRI - bloodwork at 7:30/8:00 AM; team lunch/leadership/social at 12 noon; team dinner at 6:30 PM
SAT - long run on own in AM; team lunch at 12:30 PM; team meeting at 1:30 PM; team dinner/social at 6:30 PM
SUN - team academic/compliance meeting at 2 PM

MON - fall semester classes begin; lunch in Edge Dining Hall 10:30 AM to 2:00 PM
TUE - first official practice at 6 AM! #TSN1920

Fall'19 countdown begins

A  week and a half before we're all back together...

You should have received emails from our Compliance Office and/or Sports Medicine 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*:  10-12 x 1' @ either 6k or 8k goal pace with 2-3' easy recovery
Fri:  3' + 5' + 3' + 5' + 3' @ ~85%, r= 2' @ ~65%

*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):

*FRESHMEN: will move into your school year housing assignment early when you arrive for the Jump Start Jackets program on Thursday, August 15th.

*UPPERCLASSMEN: should also move in on Thursday, August 15th, and those in on-campus 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 a team dinner late in the afternoon on Friday, August 16th.  Freshmen will participate in the Jump Start Jacket program from early Friday morning through Friday afternoon.

*we will have a team lunch followed by a team meeting on Saturday, August 17th, time - tbd; you should plan on moving your long run to Saturday morning because of physicals on Sunday morning.

*physicals will be on Sunday morning, August 18th, and then we will have our mandatory Compliance meeting on Sunday afternoon, August 18th, in the Edge Athletic Center at 2:00

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 20th!  #TSN1920

bout to get busy

Workouts for this week:

Tue: 5' + 4' + 3' + 2' + 1' @ ~85% w/ equal time recovery @ ~65%
Fri: 10-12 x 1' @ either 6k or 8k goal pace with 3' 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 Thursday, August 15th.

*UPPERCLASSMEN: should also move in on Thursday, August 15th, and those in on-campus 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 a team dinner late in the afternoon on Friday, August 16th.  Freshmen will participate in the Jump Start Jacket program from early Friday morning through Friday afternoon.

*we will have a team lunch followed by a team meeting on Saturday, August 17th, time - tbd; you should plan on moving your long run to Saturday morning because of physicals on Sunday morning.

*physicals will be on Sunday morning, August 18th, and then we will have our mandatory Compliance meeting on Sunday afternoon, August 18th, time and place - tbd.

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 20th!  #TSN1920