ncaa preliminary round on deck

As we prepare annual volume spreadsheets, 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.

#MTM #chopwoodcarrywater #ambitiontoexcel  #WILDDOGS ⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

TRAVEL TO JACKSONVILLE

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

+ (w)10,000m

friday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition

+ (m)3000SC

saturday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition

+ (w)3000SC, (w)5000m

sunday (on your own)

light aerobic running

+ stretching & mobility

TRAVEL TO ATLANTA

onto jacksonville

NOTE: with all but a few 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 3-5 short strides at ~5k pace after 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 #chopwoodcarrywater #ambitiontoexcel  #WILDDOGS ⬈🝚x🝚

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 (5:30 PM)

800j + mcmillan wu

+ (LD) 4 x 1600 cutdowns from ~80%, r= 1'

+ (3kSC) 4 x 400 @ 1500m pace, r= 1' + 800j + 3 x 600 (200F+400H), r= 1:2

+ strength & conditioning

wednesday (5:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (5:30 PM)

800j + dynamic wu

+ light aerobic running

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

+ general strength circuit

friday (5:30 PM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (time - tbd)

med-long aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies at training room

tobacco road travelin'

TEAM > TEAMMATE > SELF

#MTM #chopwoodcarrywater #ambitiontoexcel  #WILDDOGS ⬈🝚x🝚

  

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

+ (1500/10,000) 4-6 miles easy running + 6 x 300 cut-downs, r= 300j

+ (800/3000SC) light aerobic running + strides

+ (5000) workout-tbd

+ travel to Raleigh (11:45 AM departure from locker room)

wednesday (10:00 AM)

dynamic wu

+ (1500/10,000) light aerobic running + 2-3 x 200 @ RP

+ (800/3000SC) 4-6 miles easy running + 6 x 300 cut-downs, r= 300j

+ (5000) light aerobic running + strides

thursday

AM - shakeout (time - tbd)

ACC CHAMPIONSHIPS

+ (@ shakeout time; 800/3000SC) light aerobic running + strides

+ (8:00 AM - 5000) 4-6 miles easy running + 6 x 300 cut-downs, r= 300j

friday

AM - shakeout (time - tbd)

ACC CHAMPIONSHIPS

+ (@ shakeout time - 5000) light aerobic running + strides

saturday

AM - shakeout (time - tbd)

ACC CHAMPIONSHIPS

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (on your own)

travel to Atlanta

+ light aerobic running

+ cool-down exercises

+ recovery strategies at training room

exam week v.2023

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.  We are working to finalize ACC travel roster and will forward that information as soon as we can.

TEAM > TEAMMATE > SELF

#MTM #chopwoodcarrywater #ambitiontoexcel  #WILDDOGS ⬈🝚x🝚   

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 (9:30 AM)

800j + mcmillan wu

+ (LD)  4 x 1600/2000 @ ~Threshold, r= 90" + 800j + 4-6 x grass strides

+ (MD) 1600 @ ~Threshold + 800j + 6 x 400 @ AnAe P, r= 5'/6'

+ (800) 1000 @ ~Threshold + 800j + 6 x 300 @ SE, r= 7'/8'

+ strength & conditioning

wednesday (2:40 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (7:00 PM)

800j + mcmillan wu

+ (3000SC-6:00 PM) 5 x 800 cut-downs, r= 5' + 3 x 200

+ (LD) 2 x 1500, r= 8' (#1 @ 5k pace, #2 faster)

+ (MD) 2 x (4 x 400 @ 1500 GP, r= 1'), R= 8'

+ (800) 100, 200, 300, 400, 500 @ 1st lap 800m pace, r= walk distance run

+ strength & conditioning

friday (own your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

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

city of brotherly love

TEAM > TEAMMATE > SELF

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

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) 4-6 miles easy + 6 x 300 cut-downs, r= 300j

+ (MD) 1600 @ Threshold + 800j + 2 x (200, 400, 600, 400, 200, r= 90")

+ (800) 1000 @ Threshold + 800j + 2 x (100, 200, 300, 200, 100, r= 90")

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ 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

those not competing (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

PENN RELAYS

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

believe

 

"to believe in yourself... to believe in one another... that's fundamental to being alive" - Ted Lasso

TEAM > TEAMMATE > SELF

#MTM  #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) 2400 @ ~Threshold + 800j + 8 x 200 @ fast end of VO2max, r= 100j

+ (MD) 1600@~Threshold + 800j + 2x3x200 @ fast end of AnAe P, r= 3'/R= 6'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

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

friday

AM - shake-out on own

GEORGIA TECH INV - 1500m, 3000SC, 5000m

those not competing:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shake-out on own

GEORGIA TECH INV - 800m, 4 x 400m

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (9:30 AM)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies

cheerful indifference to discomfort

"All it took was effort, persistence, and a cheerful indifference to discomfort." -Emil Zatopek

TEAM > TEAMMATE > SELF

#MTM  #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)  8 x 1000 @ ~CV, r= 75" + 800j + 4 x Cherry St hill sprints

+ (MD)  4 x 1000 @ ~ CV, r= 75" + 800j + 4 x 400 or 4 x 300 cutdowns

+ (800)  11 x 200 cutdowns, r= 90" 

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

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

friday

AM - shakeout

FLORIDA TOM JONES INV - 1500m

those not traveling:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

FLORIDA TOM JONES INV - 800m, 4 x 400m

those not traveling:

+ light aerobic running on own

+ stretching & mobility

sunday (9:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies