penn relays and torrin lawrence memorial

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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

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

+ 3-5 miles easy + 6 x 300 cut-downs, r= 300j

+ strength & conditioning in Brock

wednesday (on your own)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice / baton exchanges

+ aerobic running

+ barefoot strides on grass

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

thursday

AM - shakeout

PENN RELAYS

those not competing:

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ those racing Friday - 2-3 x 200 @ RP

+ general strength circuit

friday

AM - shakeout

PENN RELAYS / UGA TORRIN LAWRENCE INV

those not competing (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

PENN RELAYS / UGA TORRIN LAWRENCE INV

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies at training room

home sweet home

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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

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

+ (LD/MD) 2-4 x 2000 @ ~Threshold, r= 90" + 400j + 4 x 100, r= 100j

+ (800) 5 x 150 @ ~90%, r= 250w

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice / baton exchanges

+ aerobic running

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ those racing Friday - 2-3 x 200 @ RP

+ general strength circuit

friday

AM - shakeout

GEORGIA TECH INV

those not competing (7:00 AM):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

GEORGIA TECH INV

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at venue-tbd

+ cool-down exercises

+ recovery strategies at training room

competing on the plains

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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

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

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

+ (MD) 9 x 400 (3 faster than RP + 6 @ RP), r= 400j

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

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice / baton exchanges

+ aerobic running

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ those racing Friday - 2-3 x 200 @ RP

+ general strength circuit

friday

AM - shakeout

AUBURN WAR EAGLE INV

those not traveling (time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

AUBURN WAR EAGLE INV

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (on your own)

long aerobic running on own

+ cool-down exercises

+ recovery strategies at training room

off week

NOTE: Tuesday practice at 7:00 AM.

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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

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 (7:00 AM)

800j + mcmillan wu

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

+ (MD) 4 x 1000 @ ~CV, r=75" + 400j + 6 x 300 cut-downs, r= 300j

+ (800) 5 x 400 @ ~AnAe P, r= 5' (or 3 x 400 @ ~S, r= 15')

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice / baton exchanges

+ aerobic running

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ general strength circuit

friday (7:00 AM)

800j + mcmillan wu

+ (LD) 2000, 1600, 1200, 800, 400 @ 5kGP, r= 4', 3.5', 3', 2.5

+ (MD) 800, 700, 700 @ 1500GP, r= 7', 6'

+ (800) 1k @ Threshold + 600j + 400, 200, 300, 200, r= full recovery (12-15')

+ strength & conditioning

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (8:45 AM)

long aerobic running, venue - tbd

+ cool-down exercises

+ recovery strategies at training room

sunshine state

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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

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

+ (LD) Tempo run @ 75-80%, w= 12k / m= 14k

+ (MD) 10-12 x 400 @ ~VO2max, r= 1:1

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

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice / baton exchanges

+ aerobic running

+ barefoot strides on grass

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

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ those racing Friday - 2-3 x 200 @ RP

+ general strength circuit

friday

AM - shakeout

FLORIDA RELAYS - 1500m, 3000SC

those not traveling:

800j + mcmillan wu

+ (LD) 3-4 x 1600 alternating laps @ VO2max/CV, r= 5'

OR  5-6 x 1000 @ Ae P, r= work:rest of 1.0:0.5

+ (MD/800) 5-6 x 400 @AnAe P (not cutdowns), r= 5'

+ strength & conditioning

saturday

AM - shakeout

FLORIDA RELAYS - 800m, 4 x 400m

those not traveling:

+ light aerobic running on own

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies at training room

spring break traveling

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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

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 (8:45 AM)

800j + mcmillan wu

+ (LD) 3-5 x 2000m @ ~Threshold, r= 90" (2 x 2k if competing on Thu)

+ (MD) 3x400 + 4x300 + 4x200 @ ~AnAe E, r= 90" / R= 4' + 3 x 300 cut-downs

+ (800) 4-6 x 300 @ ~SE, r= work:rest ratio of 1:10

+ strength & conditioning in Brock

wednesday (8:45 AM)

(those racing Thu - light aerobic running + 2-3 x 200 @ RP)

+ travel to Tallahassee or Raleigh

400j + lunge matrix wu

+ aerobic running

+ barefoot strides on grass

+ hip circuit

thursday

AM - shakeout

FSU RELAYS - 5000m / RALEIGH RELAYS - m5000 / w10,000m

those racing Friday:

light aerobic running + 2-3 x 200 @ RP

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x short hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout

FSU RELAYS - 400m, 800m, 1500m, 4x400 / RALEIGH RELAYS - w5k/m10k

those not traveling:

workout - tbd

+ strength & conditioning

saturday (on own)

light aerobic running

+ stretching & mobility

sunday (9:15 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

carnegie hall

"Track & Field is Carnegie Hall; Indoor Track is Las Vegas; Cross Country is Woodstock." - Mark Wetmore

How do you get to Carnegie Hall?

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  #carnegiehall

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

+ (LD) Threshold to VO2max run (w= 5k + 1k / m= 6k + 1k)

+ (MD) 4 x 1000 @ ~CV, r= 75" + 400j + 4 x 400 cutdowns, r= 2'

+ (800) 2 x 8 x 150, r= 1' / R= 5'

+ 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)

800j + dynamic wu

+ light aerobic running

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

OR if racing Friday, 2-3 x 200 @ RP

+ general strength circuit

friday

For those not racing Friday:

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

For those racing Friday:

shake-out on own

+ YELLOW JACKET INV (1500m, 2000SC, 5000m)

saturday

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

For those racing Saturday:

shake-out on own

+ YELLOW JACKET INV (800m, 4 x 400m)

sunday (9:30 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room