music city bound

NOTE ABOUT MANDATORY COVID TESTING... will take place on Tuesday this week between 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

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 / breathing techniques

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 (3:30 PM)

***7:30-8:45 AM - COVID TESTING IN TECH CENTER***

800j + mcmillan wu

+ 400 @ VO2 max + 400j + Threshold Running + 400j + 2-4 x 200, r= 200j

+ (800) 3 x 3 x 200 cutdowns, r= 1' / R= 7'

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ hip circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 4 x 100y sprint-float-sprint

(OR those competing Friday, 2-3 x 200m @ RP)

+ general strength circuit
+ travel to Nashville

friday
those competing:
AM shake-out, time-tbd
+ VANDERBILT MUSIC CITY INV - Mile, 5000m
OR light aerobic running + 2-3 x 200 @ RP for those not competing
those not traveling (on your own):
workout - tbd
+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
+ VANDERBILT MUSIC CITY INV - 800m, 3000m
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

palmetto state again

NOTE ABOUT MANDATORY COVID TESTING... will take place on Wednesday this week between 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

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 / breathing techniques

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 (3:30 PM)

800j + mcmillan wu

+ (W-XC, MLD) 1000's @ CV on AAM loop @ Oak Hill

+ (M&WMD-track) 10-12 x 400 @ VO2max, r= ratio of 1:1

+ (800-track) 400 cut-downs, r= 5'; w= 4 / m= 5

+ strength & conditioning in Brock

wednesday (3:30 PM)

***7:30-8:45 AM - COVID TESTING IN TECH CENTER***

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 4 x 100y sprint-float-sprint

+ hip circuit

friday (time - tbd)
those competing:
light running in AM, travel
+ light running + 2-3 x 200 @ RP
those not competing (time - tbd):

800j + mcmillan wu

workouts - tbd

+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
+ SOUTH CAROLINA INVITATIONAL
those not competing:

aerobic running on own

+ stretching & mobility

sunday (9:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room

take your best swing

"In playing ball, and in life, a person occasionally gets the opportunity to do something great. When that time comes, only two things matter:  being prepared to seize the moment and having the courage to take your best swing." - Hank Aaron

NOTE ABOUT COVID TESTING... will take place on Tuesday this week between 7:30-8:45 AM in the Tech Center

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 / breathing techniques

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 (3:30 PM - track)

800j + mcmillan wu

+ 1600's @ ~85%, r= 1' + 1200j + 3x400 @ AnAe P, r= 400j + 6x70y sled pulls

+ (m800) 10 x 300 @ AnAe E, r= 90" + 1200j + 1 x 500 fast

+ (w800) 8 x 200 @ AnAe P, r= 2.5" + 1 x 350 fast

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 2 x 120 fast w/ walk back recovery)

+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those competing on Fri:
AM shake-out on own
+ depart for Clemson
+ CLEMSON BOB POLLOCK INV
those competing on Sat:
light running in AM & 2-3 x 200 @ RP
+ light running for mileage
those not competing (time - tbd):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
+ CLEMSON BOB POLLOCK INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

the f*#k you do

NOTE ABOUT MANDATORY COVID TESTING... will take place on Tuesday this week between 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

Watched part II of the HBO documentary "TIGER", about golfer Tiger Woods, arguably the greatest golfer of all-time, and one of the greatest competitors of all-time in any sport.  I am a big believer in and huge fan of second chances and comebacks.  At 2019 Masters Tournament, after battling health and personal turmoil for a decade, Tiger is challenging for the win going into the final round.  Commentator remarks how many of the young current top golfers grew up idolizing Tiger Woods and dreamt of wanting to go head to head with Tiger Woods in the final round of a major tournament.  Commentator follows with "the f*#k you do...you have no idea what you are getting yourself into". 

#competeliketiger

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 / breathing techniques

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)

***7:30-8:45 AM - COVID TESTING IN TECH CENTER***

tuesday (3:30 PM - AAM loop @ Oak Hill)

800j + mcmillan wu

+ 1000's @ ~CV, r= 75"; w= 6 / m= 8 + 6 x short grass hills w/ walk down rec

+ (Mid-D) 4 x 1000 + 6 x short grass hill + 3 x 300 finishing, r= 45"

+ (800) 4 x 300 + 4 x short hill + 4 x 200 + 4 x short hill

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 2 x 120 fast w/ walk back recovery)

+ hip circuit

friday (time - tbd)
those competing:
light running in AM, travel
+ light running + 2-3 x 200 @ RP
those not competing (time - tbd):

800j + mcmillan wu

+ women = 4 x 1500 @ Ae Power, r= 4'

+ men = 7-8 x 1600 @ Threshold, r= 1'

+ MD = 10 x 300 @ AnAe E, r= 90" + 1 x 500 finishing

+ strength & conditioning

saturday

those competing (800m, Mile, 5000m):
AM shake-out, time-tbd
+ CAROLINA CHALLENGE
those not competing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

off and running

NOTE ABOUT COVID TESTING... will take place on Tuesday this week between 7:30-8:00 AM in the Tech Center

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 / breathing techniques

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 (9:00 AM - AAM cinder loop)

800j + mcmillan wu

+ (3k/5k) 4 x 1000 @ CV, r= 75-90" + 4 x 600 @ Ae P, r= 270j (~1:30)

+ (800/Mile) @ AnAe E...6x200 + 4 x 30" hills + 2x600 + 4 x 30" hills + 1x400

+ strength & conditioning in Brock

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 2 x 120 fast w/ walk back recovery)

+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those competing on Fri (Mile):
AM shake-out on own
+ depart for Clemson
+ CLEMSON INV
those competing on Sat (800m, 3000m):
light running in AM & 2-3 x 200 @ RP
+ light running for mileage
those not competing (time - tbd):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday

those competing (800m, 3000m):
AM shake-out, time-tbd
+ CLEMSON INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

the cold is merciless, but righteous

New year, new books, new ideas...same drive.

"The cold is merciless, but righteous.  It will show you the way."
- The Wim Hof Method

"the power of belief in ourselves, the power of strong intention, combined with directed attention"

- (also) The Wim Hof Method

NOTE ABOUT COVID TESTING... will take place on Wednesday this week, time and place - to be announced

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 / breathing techniques

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 (9:00 AM)

800j + mcmillan wu

+ 1000's @ ~CV, r= 75-90"; w= 6 / m= 8-9

+ ~30-40" hill reps @ AnAe E effort w/ walk back recovery

(800:  2 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E, r= 90" / R= 4')

+ strength & conditioning in Brock

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

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

thursday (9:30 AM)

800j + dynamic wu

+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ (800: 2 x 120 fast w/ walk back recovery)
+ hip circuit

friday (9:00 AM)

800j + mcmillan wu

those competing:
+ light aerobic running
+ 2-3 x 200 @ race pace
those not competing:
+ Threshold work on track, either run or reps

(all) + strength & conditioning in Brock

saturday (on your own)

those competing:

AM shake-out
+ CLEMSON ORANGE & PURPLE ELITE
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

holiday2020.3

NOTE ABOUT COVID TESTING... all returning to campus must take covid test and receive negative result prior to participating in group practice

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Saturday, January 2, 2021

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.  Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range.

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 (track will be open by 10:00 AM)

800j + mcmillan wu

+ 1000's @ ~CV, r= 90"; w= 6 / m= 8-9

then 100, 110, 120, 130, 140, 150 fast w/ walk back recovery

(800 - 3-4 x (300 + 200 @ AnAe P, r= 1'); R= 8-12')

+ 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

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running

+ work on A march
+ hip circuit

friday (track will be open by 10:00 AM)

800j + mcmillan wu

+ 10 x 300 @ ~AnAe E, r= ratio of 1:2 + 1600j + 1 x 400 @ finishing speed

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

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies