boston bound

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

ACC group:

monday - off or light aerobic running on own

tuesday - (6:30 AM or on own in AM)

(DMR, 5k) 1000 @ Threshold + 6 x 300 cut-downs

(Mile, 800, 3k) 1600 @ Threshold + 8-10 x 300

wednesday - light running + 200s @ RP
thursday - shake-out in AM + DMR & 5000m or light running
friday - shake-out in AM + Mile & 800 or light running
saturday - shake-out in AM + Mile & 800 & 3k & 4x400 or light running
sunday - travel, light running in afternoon

those not traveling:
monday - off or light aerobic running on own
tuesday - (6:30 AM)

(LD) 8 x 1000 @ CV, r= 75"

(MD) 4 x 1000 @ CV, r= 75" + 4 x 400 @ AnAe E, r= 2'

wednesday - (on your own) aerobic running
thursday - (on your own) light aerobic running + Cherry St hill sprints
friday - (on your own) tech parkway hills

(LD) 12 x 80" w/ jog down recovery

(MD) 4 x 80" + 4 x 60" + 4 x 40", all w/ jog down recovery

saturday - (on your own) aerobic running + stretching
sunday - (on your own) long aerobic running

as long as it has meaning

"I can bear any pain as long as it has meaning." - Haruki Murakami, Japanese writer

#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/ some MD) Threshold running, w= 6k / m= 6400m

+ (800/ some MD) 7 x 800 @ Ae P to VO2max, r= 1:1

+ 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' + 3 x 120, r= 3'

+ general strength circuit

friday (3:30 PM)

800j + mcmillan wu

+ (LD) 3 x 300 + 1 x 1600 @ VO2max + 4 x 400 + 1 x 800 @ AnAe E

+ (MD) 4 x 300 + 3 x 600 (2nd 300 w/ neg split) + 3 x 400

+ (800) 2 x 5 x 300 @ AnAe P, r= 3' / R= 12'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

there is no tomorrow

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

Carl Weathers passed away last week.  He was an actor known for a number of major roles.  But none more than the iconic role in the first four Rocky movies as Apollo Creed. When you have those days where you struggle with motivation, and think maybe you will put off until tomorrow what you know you should do today...

#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/MD) Threshold running, w= 5600-6000m / m= 6000-6400m

+ (800) 12 x 400 @ ~CV, r= 45"

+ 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
+ 6 x 200 @ AnAe E, r= 200j

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

BOSTON GROUP - on own, in AM

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ BOSTON / VANDERBILT / CLEMSON

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

+ BOSTON / VANDERBILT / CLEMSON

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

BOSTON GROUP - on own

slight pause in the middle

***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/ some MD) Threshold running, w= 6k / m= 6400m

+ (800/ some MD) 7 x 800 @ Ae P to VO2max, r= 1:1

+ 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

+ general strength circuit

friday (3:30 PM)

800j + mcmillan wu

+ (LD) 3 x 300 + 1 x 1600 @ VO2max + 4 x 400 + 1 x 800 @ AnAe E

+ (MD) 4 x 300 + 2 x 800 + 3 x 400 (2nd 800 w/ negative split)

+ (800) 2 x 5 x 300 @ AnAe P, r= 3' / R= 12'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

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