and then some

"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'

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 #professionalism #andthensome

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.  We will try to have the track open Tuesday morning for anyone who wants train in the morning before leaving for Thanksgiving, but message us to let us know what time.  For those who competed at the NCAA South Regional, you can start back with the suggested workouts or continue with just aerobic running.

mon - weekly day off OR 1 hr cross-training
tue - 4-6 x (1000 @ Threshold + 600 @ 65%)
(m&w800: 10-12 x 400 @ MAS (vVO2max) 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: 4-6 x 1000 @ 90% of MAS (CV), r= 90")
sat - aerobic running + mobility (regional group - 1 hr cross-training)
sun - long aerobic running + recovery

mighty mitochondria

See below schedules for everyone with info regarding days with no required activity, along with suggested activity.  Many of you are ready to get back to workouts and can start this Friday, so feel free to 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!

Group that did not compete at NCAA South Region:
mon - weekly day off; suggested activity: 1 hr cross-training
tue - no required activity; suggested activity: light running + taurus
wed - no required activity; suggested activity: light running + strides
thu - no required activity; suggested activity: 1 hr cross-training + mobility
fri - no required activity; suggested activity:
light running + taurus OR
(MD) 8-10 x 200 @ 120% of MAS (or vVO2max), r= 2' + taurus
(LD) fartlek, 5' + 4' + 3' + 2' + 1' @ 85%, r= equal time @ 65% + 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 - weekly day off; suggested activity: off
tue - no required activity; suggested activity: off
wed - no required activity; suggested activity: light running + strides
thu - no required activity; suggested activity: light running + mobility
fri - no required activity; suggested activity: 1 hr cross-training + taurus
sat - no required activity; suggested activity: light running + mobility
sun - no required activity; suggested activity: aerobic running + recovery

pan(handle)ning for gold

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

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 (6:45 AM - track or Brock)

800j + mcmillan wu

+ w= 12-15 x 200 @ AnAe E, r= 200j / m= 15-20 x 200 @ vVO2max, r= 200j
+ strength & conditioning

wednesday

aerobic running on your own in AM
+ travel to Tallahassee (bus at locker room @ 1:15 PM / depart @ 1:45 PM)
+ 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 (8:30 AM) / m= 10k (9:30 AM)
+ travel to Atlanta

saturday

no required activity, suggested activity - light aerobic running

sunday

no required activity, suggested activity - off

Group not competing at NCAA South Region:
monday (6:15 AM - track)

800j + mcmillan wu

+ 3000m TT or 2000m TT or 5 min Montreal Test
+ strength & conditioning

tuesday (on your own OR OFF)

light aerobic running + strides

wednesday - friday
no required activity, suggested activity - off

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

sunday (time - tbd)
light aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

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