what are you thankful for

Great week to take stock of what we are thankful for!

For those that are still on campus, note that COVID testing for this week will be in the Tech Center at The Edge.  While it is listed as 9:00 AM, you can also arrive a little early.  For those practicing, we will meet at 9:30 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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #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)

COVID TESTING @ 9:00 AM IN TECH CENTER AT EDGE

tuesday (9:30 AM)

800j + mcmillan wu

+ 4-6 x 1000 @ ~Threshold, r= 600 @ ~65%

(800 - 10-12 x 400 @ ~VO2max, r= ratio of 1:1)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

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

thursday (on your own)

800j + dynamic wu

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

friday (on your own)

800j + mcmillan wu

+ 10-12 x 400 @ ~Ae P, r= 400 @ ~65%

(800 - 3 x 3 x 150 @ ~SE, r= 1' / R= 7')

+ 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

annual mighty mitochondria post

See below schedules for everyone with info regarding the following week.  The schedule below is for those who have resumed training or are ready to resume training.  For those who have had a full fall schedule and need a break, we suggest taking off through Wednesday - come to practice Thu and Fri - on your own or off on Sat - then meet for Sunday practice.  For any who desire more time off, please communicate with your coaches.  REMINDER that COVID testing on THURSDAY this week is required for all.

Know the gods of Aerobic Endurance 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!

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #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 (7:15 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

wednesday (7:15 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

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

***9:00 AM - COVID-19 testing in Freshman Gym***

friday (7:15 AM - track)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies in training room

VO2 max

VO2 max is the maximum rate of oxygen consumption measured during incremental exercise; that is, exercise of increasing intensity.  The name is derived from three abbreviations: "V" for volume, "O2" for oxygen, and "max" for maximum - Wikipedia

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #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 (7:15 AM)

800j + mcmillan wu

+ 3 x 2 x 200, r= 400j (AnAe + 2" / AnAe / AnAe - 2")

OR 1600's @ ~Threshold, r= 1'

OR 1000's @ ~CV, r= 75"

OR 11 x 200 cut-downs, r= 90"

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (7:15 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 2-3 x 200 @ time trial pace
+ work on A march
+ hip circuit

friday (7:15 AM - track)

800j + mcmillan wu

+ Time Trial - 3000m

+ strength & conditioning

saturday (on your own)

short, light aerobic running

+ stretching & mobility

sunday

OFF

new day new next

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #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)

***9:00 AM - COVID-19 testing in Freshman Gym***

tuesday (on your own)

aerobic running

+ strength & conditioning

wednesday (7:15 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

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

friday (7:15 AM - track)

800j + mcmillan wu

+ Time Trial - 1500m

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

if you don't hunt you don't eat

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #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 (6:30 AM - track)

800j + mcmillan wu

+ 400 fast + 400j + Threshold running* + 400j + 2 x 400 @ Ae P, r= 200j

*w= 3200m / m= 4000m

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (7:15 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

12:15 PM - depart for Cary, NC

thursday (AM time - tbd)

light aerobic running over xc course

+ 4 x 100 from starting line

+ COVID-19 testing

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running
+ 5 x fast strides in spikes
+ hip circuit

friday

AM tbd  - shake-out

ACC CHAMPIONSHIPS

10:00 AM - men's 8k

11:00 AM - women's 6k

those not traveling (on your own):

3 x 3 x 400, start at Ae P, each set faster

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies in training room

chop wood carry water

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #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 (6:30 AM - cinder loop)

800j + mcmillan wu

+ 10-12 x 400 @ VO2max, r= 1:1 + Tempo running on 2k road loop

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

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

friday (6:30 AM - track)

800j + mcmillan wu

+ (w) 3-4 x 1500 @ Ae Power to VO2max, r= 1:1

+ (m) 5 x 1600 @ ~Ae Power, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

sweet home alabama

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel

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 - track)

800j + mcmillan wu

+ 400 fast + 400j + Threshold running; w= 4800m / m= 5600m

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

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

12:00 PM - depart for Birmingham

+ light run over xc course upon arrival

friday

5:30 AM - shake-out

6:15 AM - depart for course

UAB BLAZER CLASSIC

7:45 AM - women's 6k

8:15 AM - men's 8k

10:25 AM - men's 8k open

those not traveling (on your own):

workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room