back to the palmetto state

***meet in Brock for all practices this week***

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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) 6 x 1000 @ ~CV, r= 75" + 400j + 3 x 300 cut-downs, r= 300j

+ (MD) 3-4 x 4 x 200 @ ~AnAe P, r= 1' / R= 3-4'

+ (800) 3 x 4 x 300 @ ~AnAe E, r= 1:2/ R= 4', jog 400, 1 x 400

+ 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 & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 2 x 4 x 100m @ 800 GP, r= 1' / R= 3'

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

music city racing

***meet in Brock for all practices this week***

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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

+ Hills at Tech Parkway bike path + VO2max in Brock

+ (LD) Hills: 10 x ~400, r= jog down + 4 x 10 x 88y, r= ~20"

+ (MD/800) Hills: 3 x 400, 4 x 300, 5 x 200 + 4 x 10 x 88y, r= ~20"

+ 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 & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 3 x 60, r= 2' + 2 x 120, r= 3' + 1 x 150

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own)

800j + mcmillan wu

+ 3 x 4 x 300 @ ~AnAe E, r= 1:2/ R= 4', jog 400, 1 x 400

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:30 AM)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

ready, set, go

***meet in Brock for all practices this week***

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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

+ Hills at CRC + Aerobic Threshold at track

+ (LD/some MD) 10 x 300 hill + 8k @ Ae T

+ (800/some MD) 10 x 300 hill + 2-4k @ Ae T

+ 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 & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 2 x 4 x 100m @ 800 GP, r= 1' / R= 3'

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON INV (1000m, Mile)

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (6:30 AM)

800j + mcmillan wu

+ (LDMD/800) Ae Power/5k workout - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON INV (3000m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

jogging into the new year

***meet in Brock for all practices this week***

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (on your own)

800j + mcmillan wu

+ (LD/some MD) Easy Tempo to Tempo running + 3 x 30" hills (8-14k)

*work on going longer than previous weeks

+ (800/some MD) Hills - 5x60" + 6x45" + 4x30"; all on 3' cycle + 2k Tempo

+ strength & conditioning

wednesday (2:00 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (2:00 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 3 x 60, r= 2' + 2 x 120, r= 3' + 1 x 150

+ general strength circuit

friday (2:00 PM)

800j + mcmillan wu

+ (LD) 1600, 1200, 800, 400 w/ 2k @ ~Threshold between, r= 2'

+ (MD/800) 3 x (300, 200, 200, 200 @ ~AnAe P), r= 2.5'/1.5'; R= 8' + 1 x 300

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

holiday2023.2

Last week of 2023... excited for 2024 and excited to see everyone soon!

Reminders... Training goals for the holiday break are to be consistent with your running, recovery, nutrition, and sleep; and to complete each day's training as listed below.  Each day's training includes more than just the running component!  As always, make sure you understand everything and if needed, reach out with questions.

>report back on Tuesday, January 2, 2024

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (on your own)

800j + mcmillan wu

+ (LD/some MD) Easy Tempo to Tempo running + 3 x 30" hills (8-14k)

*work on going longer than previous weeks

+ (800/some MD) Hills - 4x60" + 4x45" + 4x30"; all on 3' cycle + 2k Tempo

+ 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 (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 2 x 4 x 100m @ 800 GP, r= 1' / R= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD/800) 3-4 x 5 x 400 @ Ae P,  r= 1' / R= 2'

OR Threshold running (w= 6k / m= 6400m) + 800j + 1 x 1' hard

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

holiday2023.1

Hoping everyone gets some rest with finals over!  Training goals for the holiday break are to be consistent with your running, recovery, nutrition, and sleep; and to complete each day's training as listed below.  Each day's training includes more than just the running component!  As always, make sure you understand everything and if needed, reach out with questions.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (on your own)

800j + mcmillan wu

+ (LD/some MD) Easy Tempo to Tempo running + 3 x 30" hills (8-14k)

*work on going longer than previous three weeks

+ (800/some MD) Hills - 3x60" + 4x45" + 4x30"; all on 3' cycle + 2k Tempo

+ 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 (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 3 x 60, r= 2' + 2 x 150, r= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) Threshold running (w= 6k / m= 6400m) + 800j + 1 x 400 fast

OR 4-5 x 1600 @ ~Threshold, r= 1' + 800j + 1 x 400 fast

+ (800) 1000-1600 @ Threshold + 3 x 4 x 200 @ RP, r= 1' / R= 3-4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

exam week'23

Good luck in finishing your remaining exams!  Suggested workouts for this week are below.  Easy tempo/Ae Threshold and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (on your own)

800j + mcmillan wu

+ (LD/some MD) Easy Tempo to Tempo running + 3 x 30" hills (8-14k)

*work on going longer than previous two weeks

+ (800/some MD) Hills - 2x60" + 3x45" + 4x30"; all on 3' cycle + 2k Tempo

*suggest Piedmont tennis center hill or Freshman hill; 3k to mile effort

+ 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 (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 2 x 5 x 80m @ 800 GP, r= 1' / R= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) Threshold running (w= 6k / m= 6400m) + 2 x 300 fast, r= 500j

+ (800/some MD) 1600 @ Threshold + 800j + 8 x 300 @ AnAe E, r= 90"

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room