Training was a rite of purification; from it came speed, strength. Racing was a rite of death; from it came knowledge. - Once A Runner

Apologies for the late post...

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
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 2 x 5 x 300 @ <AnAe E, r= 90" / R= 4'

+ 1 x 400 @ finishing speed  OR  2000-3000m @ Threshold

+ (800) 11 x 200 cut-downs, r= 90" + 10-12' recovery + 1 x 350 fast

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM or earlier)

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 @ RP (racing Fri) OR 5-6 x 200 @ mile rhythm, r= 200j

+ general strength circuit

+ travel to Nashville/Clemson

friday
those competing:
AM shake-out, time-tbd
+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV
OR light aerobic running + 2-3 x 200 @ RP for those not competing
those not traveling (on your own):

800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV
those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies at training room

sic semper tyrannis

motto of Virginia... meaning bad, but justified outcomes, should or eventually will befall tyrants... aka those on "the list".

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

+ 1000's @ ~ CV, r= 75" + 400 cut-downs or 200's

(those racing: 4 x 1k + 4 x 400 / those not racing: 6-8 x 1k + 4 x 200)

+ (800) 3 x 400, r= full recovery

+ 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)

those traveling:

800j + dynamic wu

+ light aerobic running prior to departing

+ 2-3 x 200 @ RP (racing Fri) OR 5-6 x 200 @ mile pace (racing Sat)

those not racing traveling:

+ light aerobic running

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

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ VT ELITE INV (800m, 3000m, 400m)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VT ELITE (DMR, Mile, 4 x 400m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

you don't put mfers on a pedestal... you put them on the list

Corollary to maxim in title... while you can make your own list, you don't have to.  You are given a list every meet... called the start lists.

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

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

+ technique strides or sled pulls on turf

+ 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

those racing friday:

+ light aerobic running prior to departing

+ 2-3 x 200 @ RP

those not racing friday:

+ light aerobic running

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

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (Mile, 400, DMR)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (800, 3000, 4x400)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies

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