on your marks

***meet in the Brock for practice this week***

"If you don't get what you want, it's a sign either that you did not seriously want it, or that you tried to bargain over the price." - Rudyard Kipling

"But the fact of the matter is, if you want to be good you don't really have a lot of choices.  It takes what it takes." - Nick Saban

#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

+ 12 x 300 tech parkway hill @ ~Ae P & faster, r= jog down

+ tempo on track, 2-6k

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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

+ 6-8 x 200 @ AnAe E, r= 200j

+ general strength circuit

friday (on your own)

800j + mcmillan wu

those competing:

+ light aerobic running + 2-4 x 200 @ RP

+ travel to Clemson

those not competing:

workout - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON INV

those not competing (on your own):

light aerobic running

+ stretching & mobility

sunday (9:45 AM)

long aerobic running from campus

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

new year... new opportunities

2025 is upon us... what does the new year have in store for you!

Reminders... be back on campus on Thursday, January 2, 2025.  First practice is 10:00 AM on Friday, January 3, 2025.  ***If you will not be at practice on Friday, January 3, text COACH***

#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)  5-6 x 1600 @ ~CS, r= 3'/400j

+ (MD) 2 x 2400 @ ~Threshold, r= 400j

   2 x 300, r= 300j OR 1 x 400 OR 1 x 500 @ ~AnAe P (~800 pace)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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 120, r= 3' + 1 x 150

+ general strength circuit

*BE BACK ON CAMPUS*

friday (10:00 AM)

800j + mcmillan wu

+ (LD) 12 x 400 hill @ ~CS & faster, r= jog down

+ (MD) 12 x 400 hill @ ~CS & faster, r= jog down

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at Chatt Hills Rico Park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

holiday2024.2

Countdown to 2025... excited to see what we can do!

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 Thursday, January 2, 2025.  First practice will be on Friday, January 3.

#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) longer progression run from ~Ae T to Tempo (~72.5-80%)

*work on going longer than previous weeks, up to 9-10 miles

+ (MD) 6-8 x 1000 @ ~CS, r= 75"

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills

+ 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) 3-4 x 5 x 400 @ Ae P,  r= 1' / R= 400j/3'

+ (MD) 14-16 x 300 @ AnAe E, r= 300j/~1'45"-2'

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

holiday2024.1

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) longer progression run from ~Ae T to Tempo (~72.5-80%)

+ (MD) 4-6 x 1600 @ ~Threshold, r= 1'

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills

+ 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) 4-5 x 1600 @ ~CV, r= 3'/400j

+ (MD) 10-12 x 400 @ AnAe E, r= 400j/~2.5'

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

exam week'24

Good luck in finishing your remaining exams!  We'll practice on Tuesday morning, then you'll be on your own for the rest of the week and holiday break.  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

boston group: easy volume throughout this week, or OFF as needed.  Start back with workouts next week.

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 (7:30 AM - track)

800j + mcmillan wu

+ threshold running - w= 5600m / m= 6400m @ slow end of AnAe T

+ 400 w-j + 4-6 x 100m strides

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (some at ~Aerobic Threshold)

+ hurdle drills

+ 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 80m @ 800 GP, r= 1' / R= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD) 1000's @ ~CV, r= 75" / w= 6-7, m= 6-8

+ (MD) 4 x 1k @ ~CV, r= 75" + 400 walk-jog

    + 4 x 400 cutdowns @ ~AnAe E, r= 2'

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

believe the unbelievable

"A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and our tiny hearts, who doubt and overthink and hesitate." - Steven Pressfield

Believe you can do something unbelievable...this spring!  Start by committing to the process.  Don't doubt, overthink, or hesitate.  Follow the process, day by day, week by week.  It is simple, but not easy!

Virtuosity = performing the common uncommonly well.

#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 - track)

800j + mcmillan wu

+ boston group: 12 x 400 @ AeP to VO2max, r= 1:1

+ others: 300 fast wu + 400j + 6-8 x 1000 @ ~Threshold toward CV

+ strength & conditioning

wednesday (2:30 PM)

400j + lunge matrix wu

+ aerobic running (some at ~Aerobic Threshold)

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (10:00 AM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 2 x 4 x 80 @ ~AnAe P, r= 1' / R= 3'

(Clemson group - 3-4 x 200 @ RP)
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ hill reps on tech parkway, 400's or 300's

(Clemson group - CLEMSON OPENER, 1000m & 3k)

(Boston group - light running in AM + 3 x 200 @ RP)

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

(Boston group - BOSTON OPENER, 5k)

sunday (time - tbd)

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies in training room

thanksgiving'24

Always a good time each year to think about what you are thankful for.  We are thankful for you!

#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 (optional 6:30 AM or on your own)

800j + mcmillan wu

+ boston group: 10-12 x 400 @ AeP to VO2max, r= 1:1

+ (MD) 7x200 @ AeP + 6x200 @ VO2max + 5x200 @ AnAeE, r= 1'/R= 3'

+ (LD) 4-6 x 1600 @ ~Tempo (80%), r= 1'

OR Aerobic Threshold running (AeT = ~70" slower than 5k pace)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6 x short hill sprints
+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room