carolina challenge on deck

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

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

+ (MD/LD) 6-8 x 1000 @ ~CV, r= 75" + sled pulls

+ (800) 11 x 200 cut-downs, r= 90" + 1600 tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamicwu

those traveling:

+ light aerobic running prior to departing

+ light aerobic running upon arrival + 200's (4-6 @ mile or 2-3 @ RP)

those not traveling:

+ light aerobic running

+ 4-6 x 200 in spikes @ mile rhythm, r= 200j

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ USC CAROLINA CHALLENGE

those not competing:

AM pre-meet - tbd

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ USC CAROLINA CHALLENGE

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies

nashville hot

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

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

+ (LD) 4 x 5 x 400 @ fast end of CV to VO2max, r= 1' / R= 3'

+ (MD) 4 x (500 + 300 + 200 @ VO2max to AnAe E, r= 90"), R= 3'

+ (800) 4 x 300 @ ~SE, r= work:rest ratio of 1:10

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 in spikes @ RP (those competing Fri)

+ 4-6 x 200 in spikes @ mile rhythm, r= 200j (those competing Sat)

+ depart for Nashville

those not traveling:
+ 4-6 x 200 in spikes

+ general strength circuit

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT INV

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ choice of tempo running on park lake loop or beltline OR hill repeats

+ strength & conditioning

saturday

those competing:

AM shake-out/pre-meet - tbd

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:30 AM)

long aerobic running in Brock due to inclement weather, 60-90"

+ cool-down exercises

+ recovery strategies

fury - isaiah 6

Watching the movie "Fury" tonight... scene where they quoted from Isaiah 6... made me feel like my attitude every time I put the GT on my chest and entered the arena of competition... hope you feel the same:

"And I heard the voice of the Lord, saying, Whom shall I send, and who will go for us?
Then said I, Here am I; send me."

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 8:15-8:30AM.  If need treatment prior, be closer to 8:15AM.

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)

***8-10AM - COVID TESTING IN TECH CENTER***

dynamic wu

+ light aerobic running

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

tuesday (8:45 AM)

800j + mcmillan wu

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

+ (800) 1000 @ Threshold + 600, 500, 400, 300, 200

+ strength & conditioning

wednesday (8:45 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:45 AM)

800j + dynamic wu

+ light aerobic running
+ 3-6 x 200 in spikes or hill sprints in flats

+ general strength circuit

friday (8:45 AM)

800j + mcmillan wu

those competing:

light aerobic running + 2-3 x 200 @ RP

those not competing:

+ 4-6 x 10 x 88y in Brock on turf, r= ~20" / R= 3'

+ strength & conditioning

saturday

those competing:

CLEMSON ORANGE & PURPLE ELITE

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies

holiday2021.2

One more week until the new year!  Anxious to have everyone back.  Try to keep away from large crowds, as the coronavirus appears to be making a comeback, case-wise.

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Sunday, January 2, 2022

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.  Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range.  You can also substitute workouts as needed with a fartlek, a longer 75-80% tempo run, or hill repeats.

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

+ (LD) 6-8 x 1000 @ ~CV, r= 75"+ 800j + 1 x 600 @ goal 3k pace

+ (MD) 4-6 x 1000 @ ~CV, r= 75" + 800j + 200, 300, 400 @ mile GP, r= 200j

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

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

+ foot drills in sand if available
+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) 10 x 300 @ ~AnAe E, r= 1:2 + 800j + 1 x 400 finishing speed

+ (800) 8 x 300 @ ~AnAe E, r= 1:2

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2021.1

With the end of the semester finally here, we hope your final exams went well and that you are able to get some rest in the upcoming weeks!  For those of you local, we do plan on having the track open on Tuesday's and Friday's from 10:00 AM to 3:00 PM.  If you are interested in having us be present for the workout, Compliance has a for that you can submit to request voluntary workouts.

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Sunday, January 2, 2022

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.  Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range.  You can also substitute workouts as needed with a fartlek, a longer 75-80% tempo run, or hill repeats.

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 (track will be open by 10:00 AM)

800j + mcmillan wu

+ (LD) 4 x 5 x 400 @ fast end of CV to VO2max, r= 1' / R= 3'

+ (MD) 4 x (400 + 300 + 200 @ VO2max to AnAe E, r= 90"), R= 3'

+ (800) 600 + 500 + 400 + 300 + 200 cut-down from VO2max, r= 5', 4', 3', 2' 

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

+ foot drills in sand if available
+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery

+ general strength circuit

friday (track will be open by 10:00 AM)

800j + mcmillan wu

+ (LD) 5-6 x 1600 @ fast end of Threshold, r= 1' + 4 x 80-100m strides

+ (MD) 3-4 x 1600 @ fast Threshold, r= 1' + 4-6 x 200 @ mile pace, r= 200j

+ (800) 3 x 40m starts off line, then 3 x 4 x 200 @ AnAe P, r= 1' / R= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

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

#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

+ (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