regionals week

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

(6:45 AM) NCAA South Region group:

800j + mcmillan wu

(women) 400 fast + 400j + 3200 @ AT + 400j + 2 x 400 @ Ae P, r= 200j

(men) 400 fast + 400j + 4000 @ AT  OR  12 x 300 @ VO2max, r= 200j

Non-NCAA South Region group:

(7:00 AM) Men's & Women's 3k Time Trial (m3k @ 8:00 AM / w3k @ 8:15 AM)

(7:30 AM) Men's & Women's 1k Time Trial (w1k @ 8:30 AM / m1k @ 8:35 AM)

+ strength & conditioning

wednesday (7:15 AM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ hip circuit

*NCAA South Region group: 12:30 PM - depart for Huntsville, AL

thursday

NCAA South Region group:

light aerobic running over xc course

+ 4 x 100 from starting line

Non-NCAA South Region group:

ADDITIONAL DAY OFF or optional light running for mileage

friday

those competing in Huntsville:

AM shake-out - time tbd

NCAA SOUTH REGION; w= 6k / m= 10k

Non-NCAA South Region group:

ADDITIONAL DAY OFF or optional light running for mileage

saturday (on your own)

Non-NCAA South Region group:

aerobic running

+ stretching & mobility

NCAA South Region group:

ADDITIONAL DAY OFF or optional light running for mileage

sunday (time - tbd)

Non-NCAA South Region group:

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

NCAA South Region group:

ADDITIONAL DAY OFF or optional light running for mileage

wild dogs gotta eat

*NOTE PRACTICE TIME THIS WEEK, TUE-FRI @ 6:45 AM

TEAM > TEAMMATE > SELF

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

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!

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 (6:45 AM - AAM grass loop)

800j + mcmillan wu

+ 16 x 300 @ VO2max, r= 1:1

+ (mid-D) 3 x 4 x 300 @ VO2max, r= 1:1 / R= 3'

+ strength & conditioning

wednesday (6:45 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (6:45 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:45 AM - track)

800j + mcmillan wu

+ (w) 6 x 1000 @ ~Ae P to VO2max, r= ~1:1

+ (m) 5-6 x 1600 @ CV to Ae P, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

touchdown jesus meet tiger

TEAM > TEAMMATE > SELF

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

Redux from last year... 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

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

+ 400 fast + 400j + Threshold running* + 400j + 2 x 400 @ Ae P, r= 200j

*w= 3200m / m= 4000m

+ strength & conditioning

+ (non-XC)  2 x 5 x 200 @ ~AnAe P, r= 3' / R= 6'

+ strength & conditioning

wednesday

those traveling to South Bend:

6:45 AM - depart for airport

PM time - tbd

light aerobic running + strides + hip circuit

those not traveling (on your own)

+ light aerobic running + strides + hip circuit

thursday

those traveling (time - tbd)

light aerobic running over xc course

+ 4 x 100 from starting line

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running

+ 8 x ~80m on Cherry St hill @ ~mile effort
+ general strength circuit

friday

those competing in South Bend:

AM shake-out - time tbd

ACC CHAMPIONSHIPS; w= 6k / m= 5M

those not competing: workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running, venue - tbd

+ cool-down exercises

+ recovery strategies in training room

championship season

TEAM > TEAMMATE > SELF

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

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!

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 - cinder loop or track)

800j + mcmillan wu

+ (w) 12 x 400 @ ~VO2max, r= 1:1 + 1 x 2000

+ (m) 4-5 x 2000 @ ~Threshold, r= 90"

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (6:45 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:45 AM - cinder loop)

800j + mcmillan wu

+ (w) 4 x 1500 @ ~Ae Power, r= ~1:1

+ (m) 2 x 400 + 12k Tempo run on 2k road loop + 4 x 400

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

racing from happy valley to mount berry

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 (8:30 AM)

800j + mcmillan wu

+ 400 @ ~AnAe E + 400j + Threshold; w= 4800 / m= 5600

+ (non-XC)  6 x 300 @ ~AnAe P, r= 5-6'

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

2:00 PM - depart for airport for travel to State College

thursday

those traveling (10:00 AM)

light aerobic running over xc course

+ 4 x 100 from starting line

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running

+ 8 x ~80m on Cherry St hill @ ~mile effort
+ general strength circuit

friday

those competing in State College:

AM tbd - shake-out

PENN STATE NATIONAL OPEN; w= 6k / m= 8k

those racing at Berry:

light aerobic running + 3 x 200 @ RP

those not competing (non-XC): workout - tbd

+ strength & conditioning

saturday

those competing at Berry

6:00 AM - depart from locker room

BERRY XC INV; w= 6k / m= 8k

those not competing (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

fall break

Fall Break begins next weekend and goes through Tue of next week.  Classes start back on Wednesday of next week.

TEAM > TEAMMATE > SELF

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

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!

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 - cinder loop)

800j + mcmillan wu

+ (w) 10-12 x 400 @ ~VO2max, r= 1:1 + 1 x 2000 road loop

+ (m) 14-16k Tempo run on 2k road loop

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:30 AM - cinder loop)

800j + mcmillan wu

+ (w) 4 x 1500 @ ~Ae Power, r= ~1:1

+ (m) 4-5 x 2000 @ ~Threshold, r= 90"

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

chop wood carry water

TEAM > TEAMMATE > SELF

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

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!

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

+ 1600's @ Threshold, r= 1' (w= 5-6 / m= 7-9)

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ 1000's @ CV on AAM grass loop, r= 75" (w= 6 / m= 8-10)

+ 6 x short grass hills

+ strength & conditioning

THOSE RACING: light running + 4 x 100 starts on grass

saturday (on your own)

aerobic running

+ stretching & mobility

THOSE RACING: m8k / w5k at Alexander-Asics

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room