a journey of a thousand steps...

TEAM > TEAMMATE > SELF

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

Next up is a trip to Eugene, OR (aka Tracktown USA) in two weeks for the NCAA National Championships!  For most people, however, it is time for the start of a new season with new goals! We are working on new annual volume spreadsheets and notes, along with recommended summer training, to send out this week, but this first week is pretty simple.  For the first week back, just plan on 3-5 light runs.  For a volume target, multiply your full volume week by 41.67%.  To keep in sync with our normal routine, plan on Monday's always being one of your off days.  A weekly blog post on Sunday evenings will continue through the summer, so always check back in!  And as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.

The famous quote in the blog title by the ancient Chinese philosopher - Lao Tzu, is probably familiar to you.  It's actually part of a longer quote...

As we embark on our 2021-22 journey, it's important to understand the process, so that we can follow the process.  It is important to follow the training plan and commit to the "easy" and "small" things like rest and recovery, strength-training and mobility, sleep and nutrition.  It's important to take ownership of our progress and to invest in what our team can become.  It is important to bring #professionalism to everything we do and #ambitiontoexcel to every day!

NCAA CHAMPIONSHIPS

mon - OFF

tue - (AM time - tbd) long aerobic running

wed - (AM time - tbd) aerobic running

thu - (AM time- tbd) light aerobic running

fri - (AM time - tbd) workout - tbd

sat - (on your own) light aerobic running

sun - (AM time - tbd) long aerobic running

you don't grind you don't shine

"If you don't work you don't eat, you don't grind you don't shine
No if's and's or but's, bottom line"

TEAM > TEAMMATE > SELF

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

monday (7:30 AM)

800j + mcmillan wu

+ (10,000m) 400 @ AnAe E + 3200 @ Threshold + 2 x 400 @ Ae P

+ strength & conditioning

800j + dynamic wu

+ (800m) light aerobic running + strides

ALL - travel to Jacksonville

tuesday (9:15 AM)

800j + mcmillan wu

+ (800m) pre-meet day

+ (10,000m) light aerobic running + strides

wednesday

NCAA EAST PRELIMINARY ROUND - 800m prelims

AM shake-out + PM competition

+ (10,000m) AM - pre-meet day

thursday

NCAA EAST PRELIMINARY ROUND - 10,000m final

AM shake-out + PM competition

+ (800m) AM - light running + strides

friday

NCAA EAST PRELIMINARY ROUND - 800m quarterfinals

AM shake-out + PM competition

+ (10,000m) AM - light running + strides

saturday

NCAA EAST PRELIMINARY ROUND - 5000m final

AM shake-out + PM competition

+ (800m) AM - light running + strides

sunday

travel to Atlanta

+ light aerobic running

+ stretching & mobility

on to jacksonville

TEAM > TEAMMATE > SELF

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

monday (on your own)

+ light aerobic running

+ strides

tuesday (7:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

wednesday (7:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

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

thursday (7:30 AM)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ hip circuit

friday (7:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday & sunday (time - tbd)

long aerobic running (not decided which day yet)

+ cool-down exercises

+ recovery strategies at training room

conference meet week

WATCH - 1992 NCAA Outdoor T&F Championships, men's 4 x 400m...

The names and splits are listed...but it's also BA to IE to ME to EE.

The last two legs would go on to win Olympic Gold in 1996!

TEAM > TEAMMATE > SELF

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

monday (8:30 AM)

800j + mcmillan wu

+ (1500m) 2 x 600 @ Threshold + 3 x 300 + 5 x 200 @ RP

+ (10,000m) 400 @ AnAe E + 3200 @ Threshold + 2 x 400 @ Ae P

+ strength & conditioning

800m, 3000SC, 5000m:

800j + dynamic wu

+ light aerobic running

+ fast striding

+ general strength circuit

tuesday (8:30 AM)

800j + mcmillan wu

+ (800m) workout - tbd

+ (3000SC) workout - tbd

+ (5000m) workout - tbd

+ strength & conditioning

1500m, 10,000m:

800j + dynamic wu

+ light aerobic running

+ strides

+ hip circuit

ALL - travel to Raleigh

wednesday

afternoon practice at track

1500m, 10,000m:

pre-meet day

800m, 3000SC, 5000m

800j + dynamic wu

+ light aerobic running

+ strides

thursday

ACC CHAMPIONSHIPS - 1500m, 10,000m

AM shake-out + PM competition

800m, 3000SC, 5000m - AM practice

+ pre-meet day for 800m, 3000SC

+ light running + strides for 5000m

friday

ACC CHAMPIONSHIPS - 800m, 3000SC

AM shake-out + PM competition

5000m - AM practice

+ pre-meet day

saturday

ACC CHAMPIONSHIPS - 800m, 1500m, 5000m, 4 x 400m

AM shake-out + PM competition

sunday

light aerobic running

+ stretching & mobility

+ travel to Atlanta

EXAM WEEK

NOTE ABOUT MANDATORY COVID TESTING... Wed at 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 (6:30 AM)

800j + mcmillan wu

+ (3000SC) 800 + 1200 + 600 + 400 w/ hurdles + 6 x 300

+ (5k & 10k) 12 x 400 @ VO2max, r= ratio of 1:1 + 2-3k Tempo running

+ (MD & m800) 9 x 400, r= 3'

+ (w800)  3 x 200, r= 2' + 3 x 200, r= 4'; R= 4'

+ strength & conditioning

wednesday (8:30 AM)

COVID TESTING 7:45-8:30 AM

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 (8:30 AM)

800j + dynamic wu

+ tbd

friday (7:15 AM)

800j + mcmillan wu

+ (5k & 10k) 6 x 1000 @ ~Ae Power, r= ratio of 1:1

+ (MD & m800) 100, 200, 300, 400, 500, 600, 700, 800 @ RP-3%, r= 4'

+ (w800)  2 x 4 x 200 @ AnAe P, r= 30" / R= 8'

+ (3000SC) 4 x 400 @ AnAe E, r= 1' + 3 x 800 @ RP (2nd lap w/ hur), r= 2'

                    + 3 x 200H fast, r= 3';  R= 3'

+ strength & conditioning

saturday (8:30 AM)

COVID TESTING 8:30-9:00 AM (be ready to test at 8:30 AM)

After testing:

medium long run @ river

+ cool-down exercises

+ recovery strategies at training room

sunday (on your own)

light aerobic running

+ stretching & mobility

in the homestretch

NOTE ABOUT MANDATORY COVID TESTING... Tue at 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 (6:30 AM)

800j + mcmillan wu

+ (5k & 10k) 400 @ 1600's @ Tempo to Threshold, r= 1'

+ (3000SC) 5 x 800 @ RP, r= 3-4' (#1, 3, 5 w/ hurdles on 2nd lap)

+ (MD) 4 x 200 + 2 x 400 + 4 x 200 @ AnAe P, r= 200j/400j/200j

+ (800)  2 x 200, r= 2' + 2 x 400, r= 5' + 2 x 300, r= 2', R= 2'

+ strength & conditioning

tuesday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

wednesday (8:30 AM)

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 (7:45 AM)

800j + mcmillan wu

+ (5k, 3kSC & 10k) 6400m @ Threshold to hard

+ (1500m) 6-8 x 200 @ 1500 RP, r= 200j

+ (800m) light running + 2-3 x 200 @ RP
+ (others) 1500m Time Trial

+ strength & conditioning

friday (8:30 AM or on your own)

800j + dynamic wu

+ aerobic running

+ UGA TORRIN LAWRENCE INV, 800m

saturday (on own)

aerobic running

+ stretching & mobility

+ UGA TORRIN LAWRENCE INV, 1500, 4x400m

sunday (8:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room

working for the weekend

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

+ (5k & 3kSC) 400 @ VO2max + 400j + 3 x 2000m reps @ Threshold

+ (10k) 12-16k @ Tempo on park 2k loop or beltline

+ (MD & w800) 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200 @ AnAe E,

r= 90" / R= 3' + 10-12' light running + 1 x fast effort

+ (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 (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ workouts - 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