becoming better than ever

***NOTE TUE/FRI PRACTICE TIME - 6:30 AM***

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 (6:30 AM)

800j + mcmillan wu
+ Race Simulation workout; start on AAM loop, finish on cinder loop
(800m: on cinder loop, workout - tbd)

+ 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
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

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

friday (6:30 AM)

800j + mcmillan wu

+ on track, workout - tbd
+ (800m - on track, 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

conference meet week'19

***NOTE TUESDAY PRACTICE TIME - 6:45 AM***

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).

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 (6:45 AM)

800j + mcmillan wu

+ 10-12 x 400 @ vVO2max on park cinder loop, r= ratio of 1:1
(800m: 10-12 x 400 @ 90% of MAS, r= 1')
+ strength & conditioning

wednesday

ACC group:
aerobic running on own in AM
+ travel to Blacksburg, VA (depart from locker room at 12:15 PM)
+ possible short shake-out upon arrival
those not traveling:
hurdle drills (if hurdles available on track)
+ 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:

+ 6 x 40m fast striding on ramp on own

+ light aerobic running
+ hip circuit

friday
Early AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, m= 8k (10:00 AM) / w= 6k (11:00 AM)
+ travel to Atlanta
those not competing:
workout - Threshold run on track, w= 5200m / m= 6000m
(800: 15 x 200 @ MAS, r= ratio of 1:1)

+ 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

don't stop believing

***NOTE TUE/FRI PRACTICE TIME - 6:15 AM***

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 (6:15 AM)

800j + mcmillan wu
+ vVO2 max reps on track, r= ratio of 1:1 (w= 6x800 / m= 8-10 x 600)
(800m: 400's @ MAS, r= ratio of 1:1 (w= 8-10 / m= 10-12)
+ (ALL) 2-4 x ~170m Fowler St hill reps

+ 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
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

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

friday (6:15 AM)

800j + mcmillan wu

+ beltline threshold + 2-4 x 300 @ AnAe E on AAM loop, r= 1:2
(w = 3k up, 3k down / m= 3k up, 3k down, 3k up, 3k down)
+ (800m - on track, 2 x 4 x 300 @ 120% of MAS, r= 1:3 / R= 4')

+ 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

racing in happy valley

***NOTE TUESDAY PRACTICE TIME - 8:15 AM***

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 (8:15 AM )

800j + mcmillan wu
+ (w) 12 x ~60" grass hill reps @ vVO2max, r= work:rest ratio of 1:1

+ (m) 4800m @ Threshold on lake loop + 6 x ~60" grass hill reps

+ (800m - 8-10 x ~60" grass hill reps @ MAS, r= 1:1)

+ strength & conditioning

wednesday

Penn State group:
aerobic running on your own in AM
+ travel to State College, PA
(depart locker room @ 1:30 PM)
+ shake-out upon arrival - tbd
those not traveling:
aerobic running on your own
+ hurdle drills

+ strides on grass
+ 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:

+ 6 x 40m fast striding on ramp 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 on own
+ 3-4 x 100 starts on grass in spikes
those not competing:
workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
Berry College group:
w= 6k / m= 8k

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

don't grind don't shine

***NOTE TUE/FRI PRACTICE TIME - 6:15 AM***

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 (6:15 AM)

800j + mcmillan wu
+ (w) 8-10 x 600 @ vVO2max, r= work:rest ratio of 1:1

+ (m) 8-10 x 1000's @ CV, r= 75" + 6 x 100-150m acc OR 6 x grass hills

+ (800m - 2 x 4 x 600 @ 90% of MAS, r= 1' / R= 4' + 6 x grass hills)

+ 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
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

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

friday (6:15 AM)

800j + mcmillan wu

+ beltline threshold + 2-4 x 40" uphill reps
(w = 3k up, 3k down / m= 3k up, 3k down, 3k up, 3k down)
+ (800m - on track, 2 x 4 x 300 @ 120% of MAS, r= 1:3 / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

And miles to go before I sleep

***NOTE TUE/FRI PRACTICE TIME - 6:15 AM***

The woods are lovely, dark and deep,
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep.

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 (6:15 AM)

800j + mcmillan wu

+ 1600's @ Threshold on park cinder loop, r= 1' (w= 5-6 / m= 7-9)
(w800: 5-6 x 800 @ Threshold, 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
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

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

friday (6:15 AM)

800j + mcmillan wu

+ 6 x 300 @ ~vVO2max, r= 1:1 + 5-6k @ ~Threshold + 4 x grass hill reps

+ 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

moving on

"To become serial winners, there can be no sense of having arrived, no matter how great the achievement. There is no terminus in the winners’ journey. Every win is about learning more about ourselves and is part of preparation for the next arena."  - Coach Frank Dick

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

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

OR (7:00 PM start) 3k Time Trial or 5' Montreal Test

+ 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
+ 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 - AAM grass loop @ Oak Hill)

800j + mcmillan wu

+ 1000's @ CV, r= 75" (w= 6-7 / m= 8-10)

+ 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 (optional practice)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room