exam week

Suggested workouts for this week are below.  Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for listed workouts.

TEAM > TEAMMATE > SELF

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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 (on your own)

800j + mcmillan wu

+ (LD) 8 x 1000 @ ~CV, r= 75" + 4 x 80-100m strides

+ (MD) 4-6 x 1000 @ ~CV, r= 75" + 4-6 x 200 @ AnAe E, r= 200j

+ (800) 3 x 3 x 300 @ AnAe E, r= 1', R= 3-5'

(ALT) 75-80% tempo running

(ALT) hill reps

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats

+ work on A march

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) 75-80% tempo running + 4 x 80-100m strides

(1 mi wu + 1 mi cd / middle part think 1.5' to 1' slower than current 5k)

+ (800) fartlek - 6-8 x (2' uptempo + 2' light running) + strides

(ALT) hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

off and running

A school record in the north and some promising performances down south... the indoor season is here!

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 (7:00 AM)

800j + mcmillan wu

+ 2k's @ Threshold, r= 90" (w= 3-4 / m= 4-5)

+ (800) 10 x 300 @ VO2max, r= 1:1

+ strength & conditioning

wednesday (8:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats

+ work on A march

+ general strength circuit

friday (7:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies

back to work

Ramping back up, indoor track & field on deck!

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 (7:00 AM)

800j + mcmillan wu

+ 4-6 x 1000 @ ~CV, r= 600 @ ~65%

+ (800) 7 x 200 @ Ae P + 6 x 200 @ VO2max + 5 x 200 @ AnAe E, r= 1' / R= 3'

+ strength & conditioning

wednesday (7:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (7:00 AM)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats

OR those competing at Clemson: 2-3 x 200 @ RP
+ work on A march

+ general strength circuit

friday (7:00 AM)

800j + mcmillan wu

+ 7 x 200 @ Ae P + 6 x 200 @ VO2max + 5 x 200 @ AnAe E, r= 1' / R= 3'

OR quality distance run @ 70-75%

OR Clemson Indoor Opener

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running from campus

+ cool-down exercises

+ recovery strategies

mighty yet fickle mitochondria

It has been mentioned that the gods of Aerobic Endurance do not play by NCAA rules ... they WILL extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off)".  Keep this in mind as you maneuver days off.  Ultimately, those days are yours to decide what to do or not to do.  While rest and recovery are also very important, prolonged time off is the enemy of the endurance athlete!

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)

800j + mcmillan wu

+ 4-6 x 1000 @ ~Threshold, r= 600 @ ~65%

+ (800) 3 x 4 x 130 hill, r= jog down / R= walk down

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats
+ work on A march

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ 7 x 200 @ Ae P + 6 x 200 @ VO2max + 5 x 200 @ AnAe E, r= 1' / R= 3'

OR quality distance run @ 70-75%

(800) 5 x 200 @ SE, r= 5'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

transitions

Sorry for the late post!  We will not meet for practice with anyone on Tue & Wed this week.  See below for practice times for the rest of the week.  Those who have practice indicated this week on your Teamworks calendar are expected to be at practice.

The Teamworks calendars should be up-to-date.  Refer to your calendar to know whether you have practice or whether you have "additional day off".  If something seems incorrect to you, please contact us.

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 (on your own)

800j + mcmillan wu

+ easy aerobic running

+ general strength circuit

wednesday (on your own)

400j + lunge matrix wu

+ easy aerobic running

+ hip circuit

thursday (7:00 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march

friday (7:00 AM)

800j + mcmillan wu

+ 6 x 200 @ Ae P + 5 x 200 @ VO2max + 4 x 200 @ AnAe E, r= 1' / R= 3'

OR quality distance run @ 70-75%

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

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