conference week

FOR THOSE NOT TRAVELING...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

800m, m5000m, Distance Medley Relays:
monday (3:30 PM) - 400 fast + 400j + Threshold run (w800: 3 x 3 x 200)
tuesday (on your own) - OFF or light run
wednesday - travel to Clemson; light running + 2-3 x 200 @ RP
thursday - shake-out in morning; 800m prelims, m5000m, DMR in PM
friday - shake-out in morning; Mile prelims or light running in PM
saturday - shake-out in morning; 800m, Mile, 3000m, 4x400 finals in PM
sunday - long aerobic running, time-tbd

Mile, w5000m:
monday - off or light aerobic running on own
tuesday (3:30 PM) 400 fast + 400j + Threshold run
wednesday - travel to Clemson; light running + strides
thursday - light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM; Mile prelims or w5000 in PM
saturday - shake-out in morning; Mile, 3000m, 4x400m finals in PM
sunday - long aerobic running, time-tbd

3000m:
monday - off or light aerobic running on own
tuesday (3:30 PM) 400 fast + 400j + Threshold run
wednesday - travel to Clemson; light running + strides
thursday - light aerobic running + strides
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000m in PM
sunday - long aerobic running, time-tbd

those not traveling:
monday - off or light aerobic running on own
tuesday (3:30 PM) 1600's @ Threshold, r= 1' (w800: 3 x 3 x 200)
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, MD/800: 300 cut-downs, r= 1'; LD: 20 x 400 @ CV, r= 100j OR Tempo run
saturday - on own, aerobic running + stretching
sunday - light running on own

grind culture - unforgiving striving that requires constant improvement and fine-tuning

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) 1000's @ CV on track

+ (M&W-track) Threshold running; w= 5600m / m= 6400m

+ (w800-track) 6 x 300, r= ratio of 1:10

+ 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 (AM time - tbd)

800j + mcmillan wu

+ (W-XC) reps @ ~Ae Power

+ (M&W-track) 16-20 x 300 @ ~5k to 3k+, r= 60"

+ (w800-track) workout - tbd

+ strength & conditioning

saturday (on own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room

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