and so it begins

Working on move-in dates and fall xc schedule, hope to post to blog in next couple of weeks...

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater

⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

Most of you are on week three of training on the new schedule.  For this week, 5-6 light runs totaling 65% of your full volume week.  Add some short hill repeats or strides on Thursday.

Some of you are also ahead of schedule as you took your post-season break earlier.  If ahead of schedule, that's ok.  Just continue gradual build to full mileage.

For those ahead of schedule, for this week and going forward, add a ~70-75% "easy tempo" run on Tuesday's.  Run your normal mileage for the day, using the first mile to warm-up a little.  Then progress the run to about 70-75% effort.  This effort should NOT feel like a "workout" day, rather just a quality distance day.  Make sure you are feeling strong throughout and not struggling to the finish.  Don't worry about pace, just focus on running by feel.

For those on schedule, if you are feeling good and want to add the 70-75% effort on Tuesday, go ahead with it.

As always, if you have any questions, reach out!

hayward field on deck

If you have not done so already, please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

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

Week two of training on the new schedule.  Sorry for the delay in sending out the new annual volume spreadsheets!  For this week, 4-6 light runs totaling 50% of your full volume week.  Add some short hill repeats or strides on Thursday.

NCAA CHAMPIONSHIPS

mon - travel to Eugene, OFF or light shakeout

tue - (AM time - tbd) workout tbd

wed - (AM time - tbd) aerobic running + hurdle drills

thu - (AM time- tbd) light workout tbd

fri - (AM time - tbd) light aerobic running + 2-3 x 200 @ RP

sat - (AM shakeout - tbd) NCAA CHAMPIONSHIPS - 5000m

sun - travel to Atlanta + light aerobic running

road to eugene

If you have not done so already, please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

The road to Eugene continues next week with Nicole in the 5000m and future Yellow Jacket, Helena, in the 3000SC!  The 5000m Final is scheduled for Saturday, June 11 at 4:25pm PST and the 3000SC Semi-Final is on Thursday, June 9 at 6:02pm PST.  Send positive vibes to both as they prepare to compete in Tracktown USA!

For everyone else, the road to Eugene'23 begins this week!

Hopefully the 2021-22 annual volume spreadsheets, with summer notes and recommended summer training, will go out this week.  In the meantime, for those who are getting back to training, estimate your first week back at 40% of the full volume week you sent us, generally in 3-5 light runs.  Cross-training can be added on non-running days as desired, and every day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  To keep in sync with our normal routine, plan on Monday's always being one of your off days.  A weekly blog post on Sunday night will continue through the summer, so always check back in!  Lastly, as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.

TEAM > TEAMMATE > SELF

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

NCAA CHAMPIONSHIPS

mon - OFF

tue - (8:30 AM) 6 x 1000 @ Threshold, r= 200j + 400j + 6 x Cherry St hill

wed - (8:30 AM) aerobic running

thu - (on your own) light aerobic running + 6-8 x strides

fri - (6:45 AM) Threshold to VO2max run (5k + 1k)

sat - (on your own) light aerobic running

sun - (AM time - tbd) long aerobic running

indiana bound

Below is a re-post from last week regarding what a "break" should look like.  Everyone should be in various stages of this break.  In years past, we set up individual year-end meetings.  Honestly, we are not sure individual meetings will happen this year.  Most likely, some form of virtual group meetings will take place.  However, one thing we need to do in the meantime is determine a full volume mileage week for next year.  PLEASE CONSIDER YOUR FULL VOLUME WEEK FROM LAST YEAR, THINK ABOUT HOW YOUR YEAR WENT, AND TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

NOTE: with all but one now done competing for the season, we should mostly be in the time off period following the end of competition.  What this "break" period should look like is 5 days completely off from running and cross-training, but each day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  The next 5 days should be off of running, but can add cross-training such as walking, biking, swimming, etc, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  After this 10 day period, if feeling ready to return to running, can add 20-30 minutes of light running with some 3-5 short strides at ~5k pace during the run, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  As needed, can take days off from running, but cross-train AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  Gradually build into summer mileage.

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

TRAVEL TO BLOOMINGTON

tuesday (time - tbd)

800j + mcmillan wu

+ light workout - tbd

wednesday

NCAA EAST PRELIMINARY ROUND

+ light running + strides

thursday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition

+ 10,000m final

friday

NCAA EAST PRELIMINARY ROUND

+ light running + strides

saturday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition

+ 5000m final

sunday

light aerobic running

+ stretching & mobility

TRAVEL TO ATLANTA

and then there was one

NOTE: with all but one now done competing for the season, we should mostly be in the time off period following the end of competition.  What this "break" period should look like is 5 days completely off from running and cross-training, but each day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  The next 5 days should be off of running, but can add cross-training such as walking, biking, swimming, etc, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  After this 10 day period, if feeling ready to return to running, can add 20-30 minutes of light running with some 3-5 short strides at ~5k pace during the run, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  As needed, can take days off from running, but cross-train AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  Gradually build into summer mileage.

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)

long aerobic running

+ cool-down exercises

+ recovery strategies at training room

tuesday (OFF or on your own)

dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

wednesday (8:30 AM)

800j + mcmillan wu

+ (LD) 4 x (700 @ ~5k + 200j in 50" + 300 @ ~1500), r= 300 walk-jog

+ strength & conditioning

thursday (8:30 AM)

800j + dynamic wu

+ light aerobic running

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

+ baton exchanges

+ general strength circuit

friday (8:30 AM)

med-long aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies at training room

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (time - tbd)

800j + mcmillan wu

+ (LD) 5 x 400 @ GP + 1600j + 1600 @ Threshold + 1600j + 5 x 400 @ GP

+ strength & conditioning

lfg week

Note practice time for Monday!

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 (8:30 AM)

800j + mcmillan wu

+ (1500m) 2x600 @ Threshold + 400j + 3x200 @ RP + 3x200 @ RP-2", r= 200j

+ (10,000m) 3-4 miles light aerobic running + 4-6 x 300 cut-downs, r= 300j

+ (800m) 2 x 600 @ Threshold, r= 400j + 6 x 200 @ RP, r= 100w + 100j

+ (3000SC, 5000m) 3200 @ Tempo + 400j + 4 x 400 @ RP, r= 200j

+ strength & conditioning

+ general strength circuit

tuesday (on your own)

light aerobic running before travel

+ travel to Durham

+ light shake-out upon arrival

+ stretching & mobility

wednesday (10:30 AM)

800j + mcmillian wu or dynamic wu

(1500m, 10,000m) pre-meet day

(800m, 3000SC, 5000m) workout - tbd

+ stretching & mobility

thursday

ACC CHAMPIONSHIPS - 1500m, 10,000m

AM shake-out + PM competition

800m, 3000SC, 5000m - AM practice

+ pre-meet day for 800m, 3000SC

+ light running + strides for 5000m

friday

ACC CHAMPIONSHIPS - 800m, 3000SC

AM shake-out + PM competition

5000m - AM practice

+ pre-meet day

saturday

ACC CHAMPIONSHIPS - 800m, 1500m, 5000m, 4 x 400m

AM shake-out + PM competition

sunday

light aerobic running before and/or after travel

+ stretching & mobility

+ travel to Atlanta

on to the post-season

NOTE: with exams this week, wanted to get practice schedule up asap.  Will update with workouts.  Obviously we want to finish the academic year strong.  Manage your time wisely.  Sleep as much as you can.  Plan meals, do not skip!  If you have conflicts with practice times, communicate with coaches.  Plan your week.  Once exams are over, plan for any move-out needs.  For those going to ACC's, we believe at this time, those living in the dorms, will be able to stay in your dorm room until May 16.

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 (8:30 AM/those who needing to grad bfast will practice at 6:30AM)

800j + mcmillan wu

+ (LD)  3-4 x 2000 @ ~Threshold, r= 90" + 400j + 4 x 100 fast, r= 100w

+ (MD) 6 x 1000 @ ~CV, r= 75" + 400j + 4 x 100 fast, r= 100w

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

+ strength & conditioning in Brock

wednesday (8:30 AM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

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

thursday (8:30 AM)

800j + dynamic wu

+ light aerobic running

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

+ baton exchanges

+ general strength circuit

friday (8:30 AM)

800j + mcmillan wu

+ (LD)  2 x 1600 @ ~VO2max, r= 8'

+ (MD)

+ (800)

+ strength & conditioning

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies at training room