rocket city racin'

#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 (6:30 AM - McCamish)

800j + mcmillan wu

+ Threshold running on track

+ strength & conditioning

wednesday (3:30 PM - Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (9:30 AM)

light running + stride

+ travel to Huntsville

those not traveling (on own):

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x cherry st strides
+ general strength circuit

friday

AM shake-out, time-tbd

800j + mcmillan wu

SOUTHERN SHOWCASE,  w= 5k / m= 8k

+ strength & conditioning

those not racing (on own):

800j + mcmillan wu

+ 800's @ ~ CV, r= 2.5'/2'; w= 5-6 / m= 8

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at cochran mill park

+ cool-down exercises

+ recovery strategies in training room

on to the next

#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 (6:30 AM - McCamish)

800j + mcmillan wu

+ 6-8 x ~600m 10th St park hill, r= jog down

+ strength & conditioning

wednesday (3:30 PM - Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - Brock)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 8 x cherry st hill strides
+ general strength circuit

friday (6:30 AM - park cinder loop)

800j + mcmillan wu

+ (w) 6 x 1000 @ ~Ae Power, r= 1:1; (m) 6-8 x 1600 @ ~Threshold, r= 75"

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

off to the races v.2024

Race week on deck with our season opener at Allatoona Creek Park.  Great first week and a half of practice... time to lace 'em up and see where we're at!

#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 (6:30 AM - McCamish)

800j + mcmillan wu

+ Threshold running on track

+ strength & conditioning

wednesday (3:30 PM - Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - Brock)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 8 x starts with spikes
+ general strength circuit

friday (6:15 AM - depart from locker room)

800j + mcmillan wu

+ KSU STAN SIMS XC OPENER, m= 4 mi (8:30 AM / w= 5k (9:15AM)

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

new year, new beginnings

As we head into the fall season, our goal is everybody gets better!  Day by day, week by week, and month by month.  The road to improvement is often not a straight line.  There will be ups and downs, individually and as a team.  But together, focused on our core values, we will forge a path upwards.  Those values can be found at the top of the blog and in the hashtags below.

Our efforts this week, while moving our aerobic fitness forward, will also serve as a gauge on where everyone is at as we start the fall semester.  This will help us shape our training going forward.  The first effort will be a structured cut-down run and the second will be threshold reps (w/ a twist).

Meet in McCamish each day unless otherwise noted

#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 (6:30 AM)

800j + mcmillan wu

+ Progression run on park lake loop; w= 8k / m= 10-12k

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

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

friday (6:30 AM)

800j + mcmillan wu

+ (w) 5-6 x 1k (road/cinder) of 200 uphill + 800 @ ~Tempo-Threshold

+ (m) 1k, 3 x 2k + 1k of 200 uphill + 800 @ ~Tempo

+ 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

the beginning is the most important part of the work

"The beginning is the most important part of the work." - Plato

Excited to welcome everyone back and get practice started this week!  Please read through all of the information below.  If you have questions, reach out to your coaches.

***Two sets of paperwork are required, from Sports Medicine and from Compliance.  Make sure both sets of forms are completed.  YOU WILL NOT BE ABLE TO PRACTICE UNTIL CLEARED BY SPORTS MEDICINE AND COMPLIANCE.  Links to both sets have been sent to you.  Check your GT email and personal email, or Teamworks.  If you have not received forms, notify coaches as soon as possible.

Monday-Friday, Aug 12-16 @ 10 AM - 1 PM - ALL INCOMING first-year and undergraduate transfers have Jump Start Jackets - LUNCH will be provided.

Lunch for returnees will be in AA Dining Hall on Tuesday-Friday between 11:30 AM - 12:30 PM.

Dinner for everyone will be in AA Dining Hall on Tuesday-Thursday between 6:00-7:00 PM.

Tuesday, August 13 - Compliance Meeting at 3:30 PM in Gordy Room in Wardlaw (this is a change of venue).  Academic meeting will follow, then TEAM MEETING will follow, dinner after

Wednesday, August 14 - first practice at 3:30 PM, dinner after

Thursday, August 15 - practice at 3:30 PM, dinner after

Friday, August 16 - practice at 6:30 AM, breakfast after

Saturday, August 17 - long run, time - tbd

Sunday, August 18 - physicals for returnees who did not complete on Aug 12

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

tuesday (on your own):  1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%

       OR 75% Easy Tempo run

wednesday (3:30 PM - meet in McCamish)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - meet in McCamish)

800j + dynamic wu & plyo progression

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

friday (6:30 AM - meet in McCamish)

800j + mcmillan wu

+ Threshold running on track; w= 5600m / m= 6400m

+ 400w + 8 x grass strides

+ strength & conditioning

saturday (AM time - tbd; meet in locker room)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own)

*bloodwork for any of who have not previously done; time & place - tbd

*physicals for any who need and have not done; time & place - tbd

+ aerobic running

+ stretching & mobility

INFO FOR RETURN TO CAMPUS - READ CLOSELY

Upcoming important dates & times for XC group...

PAPERWORK - two sets of forms must be completed prior to Sunday, Aug 11, one set from Sports Medicine and one set from Compliance.  Links to both sets have been sent to you.  Check your email, GT email and personal email.  For returnees, check Teamworks.  If you have not received paperwork to complete, notify coaches as soon as possible.

ALL INCOMING FIRST-YEAR and TRANSFERS - physicals will take place Sunday evening, August 11 and Monday morning and evening, August 12.  All three sessions must be attended.  Times to report will be sent by Sports Medicine.

RETURNEES - returnees who need a physical this year can have it done on Monday, August 12 if in town in time, or done on Sunday, Aug 18.  Please RSVP to Sports Medicine through Teamworks regarding which date you will attend for physicals.  All returnees will be able to start practice on Wednesday if Sports Medicine and Compliance forms has been filled out and submitted.  Bloodwork for ALL returnees will take place either Monday, August 12 or Monday, August 19.

JUMPSTART JACKETS - for ALL incoming first-year and undergrad transfers, Monday-Friday, Aug 12-16 @ 10 AM - 2 PM in the Gordy Room in Wardlaw.

Tuesday, August 13 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  Academic meeting will follow, and then TEAM MEETING will follow.  Dinner after team meeting.
Wednesday, August 14 - first practice at 3:30 PM, dinner after
Thursday, August 15 - practice at 3:30 PM, dinner after
Friday, August 16 - practice at 6:30 AM, breakfast after
Saturday, August 17 - long run, time - tbd
Sunday, August 18 - physicals for returnees who did not complete on Aug 12

Workouts for this week...

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

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

speeding up

Week two of aerobic short specificity... some short goal race pace efforts with long recovery so the overall workout remains aerobic while getting to turn the legs over.  Again, the second workout for the week will be an aerobic-based one, either as a fartlek or a sustained Easy Tempo.  Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

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

Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

Again, reminders...

For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.

Incoming first-year: move-in August 10-11
Returning Students & Transfers: move-in August 12

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.

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