NCAA bound

NOTE ABOUT MANDATORY COVID TESTING... 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

Monday - NCAA Indoor group

Tuesday - non NCAA group

Wednesday - Women's NCAA XC group

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

+ (M&W-INDOOR) w - workout-tbd / m= 5600m Thresh + 3 x 200 cut-downs

+ (W-XC) 6 x 1000 @ ~CV, r= 75" + sled pulls

+ (M&W-track) Threshold running + 3 x 200 cut-downs

+ (Steeple) workout - tbd

+ (w800-track) 3 x 3 x 300 cut-downs, r= 1' / R= 10'

+ strength & conditioning in Brock

wednesday (6:30 AM)

(NCAA Indoor & NCAA XC - on own)

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 (on your own)

(NCAA Indoor - tbd / NCAA XC - as a group)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ hip circuit

friday (on your own)

800j + mcmillan wu

+ (NCAA Indoor - tbd)

+ (W-XC, in AM as group)  400 @ AnAe E + 3200 @ Thresh + 2 x 400 @ Ae P

+ (M&W-track) 16-20 x 300 cut-downs, r= 1'  OR  20 x 400 @ ~CV, r= 100j

+ (w800-track) workout - tbd

+ strength & conditioning

saturday (on own)

+ (NCAA Indoor - tbd)

+ (NCAA XC - light running + travel to Stillwater)

others:

aerobic running

+ stretching & mobility

sunday (on your own)

+ (NCAA XC) light running over xc course + starts from starting line

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room

onward and upward

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

+ (W-XC) 12 x 400 @ VO2max on AAM loop, r= 1:1 + 2k @ Tempo

+ (M&W-track) 12 x 400 @ VO2max on track + 2-4k @ Tempo

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

+ 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
+ general strength circuit

thursday (3:30 PM)

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

+ sprint development - tbd
+ light aerobic running

+ hip circuit

friday (AM time - tbd)

800j + mcmillan wu

+ (W-XC) 1500m reps @ ~Ae Power

+ (M&W-track) workout - tbd

+ (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

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