last week of exams

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

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ 12-14 x 300 hill reps on tech parkway w/ jog down rec + 1-2k @ ~Tempo

+ strength & conditioning

wednesday (on your own)

suggested training:

400j + lunge matrix wu

+ aerobic running w/ 30-40' @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

suggested training:

800j + dynamic wu + plyo progression

+ light aerobic running

+ 6-8 x cherry st hill sprints

+ general strength circuit

friday (on your own)

suggested training:

800j + mcmillan wu

+ 1000's @ ~Threshold; w= 8-10, r= 90" / m= 10-12, r= 75"

+ strength & conditioning

saturday (on your own)

suggested training:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

suggested training:

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

back to work

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

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

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

+ strength & conditioning

wednesday (8:00 AM)

400j + lunge matrix wu

+ aerobic running, reps @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM for non-xc region group)

(suggested training for xc region group):

800j + dynamic wu + plyo progression

+ light aerobic running

+ 68 x cherry st hill sprints

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

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

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

+ strength & conditioning

saturday (on your own)

suggested training:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

era of edification

Edify - to instruct or improve someone, especially morally or intellectually.  It is a process of building up a person's character, understanding, or spirit through teaching, example, or guidance.

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

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (on your own OR optional -track open at 8:00 AM)

suggested training:

800j + mcmillan wu

+ 5-6 x 1000's @ ~Threshold, r= 60" + 800j + 4 x 200 @ AnAe E, r= 60"

+ strength & conditioning

wednesday (on your own)

suggested training:

800j + lunge matrix wu

+ aerobic running OR reps @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

suggested training:

400j + dynamic wu + plyo progression

+ light aerobic running

+ 6 x short hill sprints

+ general strength circuit

friday (on your own)

suggested training:

800j + mcmillan wu

+ 1600's @ ~Threshold; w= 4-6, r= 90" / m= 6-7, r= 75"

+ strength & conditioning

saturday (on your own)

suggested training:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

suggested training:

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

switching gears

Post-regionals... down time for some, return to light running and workouts for others.   Determine what you feel you need.  Communicate with coaches if needed.  Everyone should, at a minimum, continue some mobility work and stretching.

Teamworks calendars should be up-to-date.  Refer to your calendar to know whether you have practice or whether you have an "additional day off".  Training listed on an "additional day off" is suggested training.  You may complete the training as listed or you may take the additional time off.  If something seems incorrect to you, please contact us.

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

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday

NCAA Regional group (on your own):

suggested training - OFF + mobility & stretching

Non-NCAA Regional group (on you own):

suggested training - light aerobic running + mobility & stretching

wednesday

NCAA Regional group (on your own):

suggested training - OFF + mobility & stretching

Non-NCAA Regional group (on your own):

suggested training - light Ae running + hurdle drills + strides + hip circuit

thursday

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (8:00 AM):

light aerobic running

+ 6 x cherry st hill sprints

friday (8:00 AM)

800j + mcmillan wu

NCAA Regional group:

light aerobic running + mobility & stretching

Non-NCAA Regional group:

6 (800 @ ~Threshold + 400 @ ~Ae T) + 800j + 4 x 200 @ AnAe P, r= 90"

+ strength-training

saturday

suggested training - light aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (8:30 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

wilddog tour takes on huntsville

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

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - track)

800j + mcmillan wu

+ 2 x 8 x 200 @ 6k to 5k pace, r= 30" / R= 400j

OR 3000m TT, M&W combined - 9:30 AM start

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ light aerobic running

+ depart for Huntsville at 12:00 PM

+ light aerobic running upon arrival

thursday (10:00 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 4 x starts from starting light in course

those not traveling:

OFF

+ stretching & mobility

friday

800j + mcmillan wu

+ women depart for course at 6:45 AM / men depart at 7:30 AM

+ NCAA SOUTH REGION, w= 6K at 8:30 AM / m= 10k at 9:30 AM

those not traveling:

OFF

+ stretching & mobility

saturday (on your own)

off or light shake-out run

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

off or light running

+ recovery strategies

next stop the rocket city

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

monday (OFF or on your own)

dynamic wu
+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - park 2k road loop)

800j + mcmillan wu

+ 2000 reps @ ~Threshold, r= 2'; w= 4-5 / m= 6-7

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running OR reps @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 4-6 x 200 @ ~AnAe E

+ general strength circuit

friday (8:00 AM - track)

800j + mcmillan wu

+ 1000 reps @ ~Threshold, r= 75"; w= 8-10 / m= 12-14

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (8:30 AM @ chattahoochee river)

long aerobic running

+ cool-down exercises

+ recovery strategies

bluegrass bound

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

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - track)

800j + mcmillan wu

+ 1500's @ ~Threshold, r= 100w-j; w= 4 / m= 5

+ strength & conditioning

wednesday (TBD)

800j + lunge matrix wu

+ light aerobic running

+ depart for airport at 10:30 AM

+ light aerobic running upon arrival

thursday (9:45 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 4 x starts from starting light in course

friday

800j + mcmillan wu

+ women depart for course at 7:50 AM / men depart at 8:40 AM

+ ACC CHAMPIONSHIPS, w= 6K at 9:40 AM / m= 8k at 10:30 AM

those not traveling:

workout - tbd

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (8:30 AM @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies