bama bound

NOTE ABOUT MANDATORY COVID TESTING... Tue at 7:30-8:45 AM in the Tech Center; remember to write initials on vial!  NOTE ABOUT TUE PRACTICE - 6:30 AM workout, after workout go to Tech Center for covid test (have phone).  Strength & Conditioning will be at 3:30 PM

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 (6:30 AM)

800j + mcmillan wu

+ 2000m reps @ Threshold

+ (MD) 12 x 400 @ AnAe E, r= 400j

+ (w800) 15 x 200 @ AnAe E, r= 200j

+ (3:30 PM) 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 (time - tbd)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ (w&m800) anaerobic reps

+ those racing Friday - 2-3 x 200 @ RP

+ hip circuit

+ travel to Tuscaloosa

friday (time - tbd)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

those competing:

AM - shakeout

CRIMSON TIDE INV - 1500m, 5000m

saturday (on own)

aerobic running

+ stretching & mobility

those competing:

AM - shakeout

CRIMSON TIDE INV - 800m, 3000SC

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

sunshine state we coming...again

NOTE ABOUT MANDATORY COVID TESTING... Tue at 7:45-8:30 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

+ Tempo running on 2k park lake loop

OR 1000's on track @ CV + 4 x 400 @ AnAe E, r= 400j

+ (w800) 4-5 x 400 cut-downs

+ 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 (time - tbd)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ those racing Friday - 2-3 x 200 @ RP

+ hip circuit

friday (time - tbd)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

those competing:

AM - shakeout

FLORIDA RELAYS - 1500m, 3000SC, 5000m

saturday (on own)

aerobic running

+ stretching & mobility

those competing:

AM - shakeout

FLORIDA RELAYS - 800m

sunday (optional)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

sunshine state we coming

NOTE ABOUT MANDATORY COVID TESTING... Mon at 7:45-8:30 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

+ Threshold work OR 350m cutdowns

+ (w800) 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E, r= 90" / R= 4'

+ strength & conditioning in Brock

wednesday (8:30 AM)

(those racing Thu - light aerobic running + 2-3 x 200 @ RP)

+ travel to Tallahassee or Raleigh

400j + lunge matrix wu

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

AM - shakeout

FSU RELAYS - 5000m / RALEIGH RELAYS - m5000 / w10,000m

those racing Friday:

light aerobic running + 2-3 x 200 @ RP

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x ramp sprints w/ walk down recovery

+ hip circuit

friday

AM - shakeout

FSU RELAYS - 800m, 1500m, 4 x 400 / RALEIGH RELAYS - w5000m

those not traveling:

workout - tbd

+ strength & conditioning

saturday (on own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

xc and outdoor track in the same week...what!

NOTE ABOUT MANDATORY COVID TESTING... Wed at 7:45-8:30 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)

NCAA XC NATIONALS in Stillwater - w6k @ 11:50 AM

tuesday (3:30 PM)

800j + mcmillan wu

+ 6 -8 x 1000 @ ~CV, r= 75" + 100, 110, 120, 130, 140, 150 w/ walk back rec

+ (Steeple) workout - tbd

+ (w800) 8 x 300 @ ~AnAe E, r= 90" + 10' walk-jog + 1 x 500 fast

+ (W-XC) easy running

+ 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

+ light aerobic running

+ spring development - tbd

+ those racing Friday - 2-3 x 200 @ RP

+ hip circuit

friday (3:30 PM)

AM - shakeout

YELLOW JACKET INV - 1500m, 2000SC, 5000m

those not racing:

(in AM) Tempo running at park OR Threshold repeats on track

(in AM) those racing Saturday - 2-3 x 200 @ RP

+ strength & conditioning

saturday (on own)

AM - shakeout

YELLOW JACKET INV - 800m, 4 x 400m

those not racing (on own in AM)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

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