fall break

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 (2:00 PM)

800j + mcmillan wu

+ (2k road loop) 6k @ Threshold / m= 14k @ Tempo

+ 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 (on your own)

800j + dynamic wu

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill
+ general strength circuit

friday (2:30 PM)

800j + mcmillan wu

+ (track)  1000/1600 @ ~Threshold + 400j + 10-12 x 400 @ ~VO2max,

r= 1:1 + 400j + 1000/1600 @ ~Threshold

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

back to the keystone state

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 @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (on your own)

those traveling to State College:

light aerobic running on your own in AM

12:45 PM - depart from Callaway Plaza for airport

those not traveling:

400j + lunge matrix wu

+ aerobic running + strides

+ hip circuit

thursday

those traveling to StateCollege

800j + dynamic wu

+ light running over xc course + 1 x 200, 2 x 120, 2 x 100 starts

those not traveling (on your own):

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday

those traveling to State College

AM shake-out - time tbd

+ PENN STATE NATIONAL OPEN; w= 6k / m= 5.2 mi

those competing at Berry (on your own):

+ light running + 1 x 200, 2 x 120, 2 x 100 starts 

those not competing:

workout - tbd
+ strength & conditioning

saturday

those competing at Berry

6:00 AM - depart from Callaway Plaza for xc course

+ BERRY INV; w= 6k / m= 8k

those not competing (on your own)

light aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

batter up

"In playing ball, and in life, a person occasionally gets the opportunity to do something great. When that time comes, only two things matter:  being prepared to seize the moment and having the courage to take your best swing." - Hank Aaron

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

+ (2k road loop) w= Tempo to Threshold / m= Easy Tempo to Tempo

+ 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 Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (AAM grass loop w/ extra hill)

w= 4 x (800 + 600) @ ~Ae P, r= ~equal rest

m= 8 x 1000 @ ~CV, r= ~75-90"

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies

be bold

"Be bold - and mighty forces will come to your aid."

Excerpt from A Touch of Wonder, by Arthur Gordon...

"Be bold - that was no exhortation to be reckless or foolhardy.  Boldness meant a deliberate decision, from time to time, to bite off more than you were sure you could chew.  And there was nothing vague or mysterious about the mighty forces referred to.  They were the latent powers that all of us possess; energy, skill, sound judgement, creative ideas - yes, even physical strength and endurance in far greater measure than most of us realize."

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 @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (on your own)

those traveling to Lehigh:

light aerobic running on your own in AM

12:00 PM - depart from Callaway Plaza for airport

those not traveling:

400j + lunge matrix wu

+ aerobic running + strides

+ hip circuit

thursday

those traveling to Lehigh

800j + dynamic wu

+ light running over xc course + 1 x 200, 2 x 120, 2 x 100 starts

those not traveling (on your own):

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday

those traveling to Lehigh

AM shake-out - time tbd

+ LEHIGH PAUL SHORT INV; w= 6k / m= 8k

those competing at Asics (on your own):

+ light running + 1 x 200, 2 x 120, 2 x 100 starts 

those not competing:

workout - tbd
+ strength & conditioning

saturday

those competing at Asics

6:00 AM - depart from Callaway Plaza for xc course

+ ASICS XC INV; w= 5k / m= 8k

those not competing (on your own)

light aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

keep on keepin' on

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

+ (women) 5 x 1.5 loops on cinder loop @ ~Threshold+, r= 2'

+ (men) 14,000m on 2k road loop @ Easy Tempo to Tempo

+ 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 Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ 1000/1600 @ Threshold + 400j + (6 x 400, 6 x 300, 6 x 200,

r= 2', 1.5', 1'; R= 4', 3') + 400j + 1000/1600 @ Threshold

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

sweet home alabama

Thursday travel...

9:40 AM, depart from Callaway Plaza
10:00 AM depart from West Campus for Huntsville,

- dressed to run upon arrival with lunch stop en route

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 @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (3:30 PM @ Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ strides on grass in spikes

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

thursday

travel to Huntsville

800j +dynamic wu

+ light running over xc course + 2-3 x 100m starts

those not competing:

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday

800j + mcmillan wu

+ North Alabama Showcase; w= 5k / m= 8k

those not competing:

workout - tbd
+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (8:15 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

changing physiology with patience and time

"Many parts of your physiology improve as a result of these longer runs. The under-developed parts of your circulatory system are enhanced; neglected capillary beds are expanded and new ones are created. This increases oxygen transportation and utilization, thereby improving your Steady State. Also through aerobics training, your heart, which is just another muscle, becomes bigger and is able to pump more blood with each contraction and to pump the blood faster. Your lungs become more efficient, with increased pulmonary capillary bed activity, which improves the tone of your blood, allowing you to get more oxygen out of each breath. Blood circulation throughout your body becomes better, waste products are eliminated more easily."  - the Lydiard System

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

monday (8:30 AM)

800j + mcmillan wu

+ (cinder loop) Threshold reps, r= 2', w= 5 x 1.5 loops / m= 5 x 2 loops

+ strength & conditioning

tuesday (on your own)

aerobic running

+ stretching & mobility

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 Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (w) intervals on grass loop

+ (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