book'n time

Tuesday & Friday - meet in McCamish / Wednesday & Thursday - meet in Brock

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM)

800j + mcmillan wu

+ (cinder loop) Threshold efforts, w= 6 loops / m= 7 loops + 400m
+ 4-6 x 20" uphill on road @ ~mile effort

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running
+ 6-8 x ~80m on grass in spikes
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (w) fartlek on AAM grass loop, 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1

+ (m) easy tempo on 2k road loop + RP efforts on cinder loop

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (AM time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

we're talking about practice

Busy week ahead, but so excited to see everyone soon!  Please read through all info below.  Note dinners on Tue & Wed will be at the Edge Dining Hall at 6:30 PM.  Thursday and Friday meals will be delivered to Brock Indoor Facility for post-practice.  If you have any questions, please reach out!

Upcoming important dates & times for XC/Distance group...

Monday-Friday, Aug 15-19 @ 10 AM - 1 PM - ALL freshmen have Jump Start Jackets

Wednesday-Friday Aug 17-19 @ 10 AM - 1 PM - upperclassmen, including transfers, have Total Person Program

Tuesday, August 16 @ 6:30 PM - optional team dinner & social in Edge Dining Hall; must RSVP

Wednesday, Aug 17 @ 4:00 PM - mandatory Compliance Meeting followed by Team Meeting in Hyder Room at McCamish Pavilion; optional team dinner after team meeting at 6:30 PM in Edge Dining Hall; must RSVP

Thursday, Aug 18 @ 7:30 PM - first practice, meet at Brock Indoor Facility

Friday, August 19 @ 7:30 PM - practice, meet at Brock Indoor Facility

Sunday, August 21 @ AM tbd - practice, meet at Edge Athletic Center; women's only lunch and learn after long run with Leah Thomas

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

tue (on your own):  4 x 1' + 4 x 2' + 4 x 1' @ 85-90% w/ equal time rec @ 65%

wed (on your own):  easy aerobic running

thursday (7:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill @ ~mile effort
+ work on A march
+ general strength circuit

friday (7:30 PM)

800j + mcmillan wu

+ Threshold efforts on track

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:15 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

retrouvaille

Excited to see everyone soon!

Upcoming important dates & times for XC/Distance group...

Sunday, August 14 - physicals* for those notified; more detailed info should have been sent out by athletic trainer.  *while not everyone has to have a physical each year, ALL are to have bloodwork done and more detailed info should/will be sent out by athletic trainer

Monday-Friday, Aug 15-19 @ 10 AM - 1 PM - ALL freshmen have Jump Start Jackets

Wednesday-Friday Aug 17-19 @ 10 AM - 1 PM - upperclassmen, including transfers, have Total Person Program

Tuesday, August 16 @ 6:00 PM - optional team dinner & social in Hyder Room; must RSVP

Wednesday, Aug 17 @ 4:00 PM - mandatory Compliance Meeting followed by Team Meeting; optional team dinner after team meeting; must RSVP

Thursday, Aug 18 @ 7:30 PM - first practice, meet at Brock Indoor Facility (weather permitting)

Friday, August 19 @ 7:30 PM - practice, meet at Brock Indoor Facility (weather permitting)

Sunday, August 21 @ AM tbd - practice, meet at Edge Athletic Center; women's only lunch and learn after long run with Leah Thomas

Training for this week (same as last week):

Tue:  5' + 4' + 3' + 2' + 1' @ ~85% w/ equal time @ 65%
Fri:  1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85-90% w/ equal time rec @ 65%

        OR 75% Easy Tempo

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

important dates

Upcoming important dates & times for XC/Distance group...

Sunday, August 14 - physicals* for those notified; more detailed info should have been sent out by athletic trainer.  *while not everyone has to have a physical each year, ALL are to have bloodwork done and more detailed info should/will be sent out by athletic trainer

Monday-Friday, Aug 15-19 @ 10 AM - 1 PM - ALL freshmen have Jump Start Jackets

Wednesday-Friday Aug 17-19 @ 10 AM - 1 PM - upperclassmen, including transfers, have Total Person Program

Tuesday, August 16 @ 6:00 PM - optional team dinner & social in Hyder Room; must RSVP

Wednesday, Aug 17 @ 4:00 PM - mandatory Compliance Meeting followed by Team Meeting; optional team dinner after team meeting; must RSVP

Thursday, Aug 18 @ 7:30 PM - first practice, meet at Brock Indoor Facility (weather permitting)

Friday, August 19 @ 7:30 PM - practice, meet at Brock Indoor Facility (weather permitting)

Sunday, August 21 @ AM tbd - practice, meet at Edge Athletic Center; women's only lunch and learn after long run with Leah Thomas

Training for this week (same as last week):

Tue: 4-6 x 2' @ either 6k or 8k goal pace with 3' @ 75% Easy Tempo
Fri: (women) 1'+2'+3'+2'+1'+2'+3'+2'+1' @ 85% w/ equal time rec @ 65%

                     OR 75% Easy Tempo

       (men)     75% Easy Tempo

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

getting closer

Reminder of move-in dates...

Incoming first-year: move-in August 12-13
Transfers: move in August 13
Returning Students: move-in August 14

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

Training for this week:

Tue: 4-6 x 2' @ either 6k or 8k goal pace with 3' @ 75% Easy Tempo
Fri: (women) 1'+2'+3'+2'+1'+2'+3'+2'+1' @ 85% w/ equal time rec @ 65%

                      OR 75% Easy Tempo
       (men) 75% Easy Tempo

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

annual iron post

Reminder of move-in dates...

Incoming first-year: move-in August 12-13
Transfers: move in August 13
Returning Students: move-in August 14

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

About this time of year is a good time to touch base on the importance of iron!  Below is a link to a really good article, for those of you who want to read up on this very important topic...

http://www.runningwritings.com/2017/04/low-ferritin-and-iron-deficiency-anemia.html

For those who don't want to read, because it's summer and all, here are some important bullet points:

*one study showed by the end of a cross country season (i.e. the point in the season where you want to be your best), iron deficiency had increased to 17% of boys and 45% of girls.  And in those who were not classified as iron deficient, the majority had a decrease in their serum ferritin levels.

*the above numbers were found in using the conservative standards for iron deficient serum ferritin levels used in the general population of less than 12 ng/mL.  A case can be made that for endurance athletes, serum ferritin levels less than 40 ng/mL should be considered iron deficient.

*ferrous sulfate, taken with vitamin C, is the weapon of choice to raise serum ferritin levels; while tea, calcium, phosphorus, magnesium, and antacids should be avoided as they inhibit the absorption of iron. One study showed that simply putting a slice of cheese on a hamburger reduced the amount of iron absorbed by 50-60%!

*because of the above, the iron in a multivitamin is almost useless.

Additionally, an article released last year in Outside magazine (link below), demonstrates not only the importance of iron supplementation, but that supplementing every other day was just as effective as supplementing every day.  Either way, though, you have to be intentional about taking iron and not forgetting!

https://www.outsideonline.com/2415334/iron-increase-methods-athletes

Suffice to say, your serum ferritin levels are very important to your aerobic performance.  If you are not managing your iron intake and absorption, you are putting your performance in jeopardy.

Training for this week:

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery

Fri: (women) 4 x 2' @ 6k pace, r= 3' @ 75% Easy Tempo
        OR 75% Easy Tempo
       (men) 75% Easy Tempo run

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

first full volume week

Reminder of move-in dates...

Incoming first-year: move-in August 12-13
Transfers: move in August 13
Returning Students: move-in August 14

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

For those on the schedule, this is the first volume week.  So while we are also moving into a new phase, keep this week the same as previous weeks... one long run, one to two "easy tempos", hills or fast strides on Thu, and one day off.  Again, as we continue to emphasize, SLOW DOWN.

Those who are still building to full volume, make sure you are beginning to add in one to two "easy tempos" as well.

Lastly, read the Tolstoy quote at the top of the blog...patience and time are always important, but certainly so at the beginning of a new phase.  Do not work too hard too soon!

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS