regionals week

Another week of opportunity! Manage the first half of the week well so that you can excel in the last half. Rest as much as you can. Make sure your efforts are very easy for your aerobic runs. And get yourself mentally ready!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM)
800j, mcmillan wu
+ 300's on track, r= 200j
(those racing: 8-10 x 300 / those not racing: 5 x 300)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday (6:00 AM - for those not racing this weekend)
800j, mcmillan wu
+ 5000 TT on track
+ general strength circuit on track
(those racing this weekend)
OFF or light aerobic running ON YOUR OWN + strides

friday
(those racing this weekend)
travel + light running over xc course
(those not racing - ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

saturday
(those racing this weekend)
shake-out run + COMPETITION: w= 6k; m= 10k
(those not racing - ON YOUR OWN)
aerobic running
+ stretching

sunday
tbd (women helping out at Girls on the Run 5k?)

back to work

Pretty straight-forward week, all afternoon practices, two hard efforts plus medium long distance day in the middle of the week...

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ 12-15 x 300, r= equal time recovery
(on park grass along 10th St)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core

friday
800j + mcmillan wu
+ 4-6 x 1600 on track, r= 2'
+ general strength circuit at track

saturday (ON YOUR OWN)
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room

"great moments are born from great opportunity"

To help you prepare for the task ahead...

http://www.youtube.com/watch?v=vwpTj_Z9v-c

and if that doesn't do it for you, try this...

http://www.youtube.com/watch?v=2CdJTfGiRCI

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM)
800j, mcmillan wu
(w= 10 x 300 on track, r= 200j)
(m= 8 miles @ 80% on park lake loop)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
(those racing this weekend)
OFF (report to practice) or light aerobic running + strides
(those not racing)
800j, dynamic wu & speed ladder
+ light aerobic running
+ 8-10 x short grass hill sprint at park
+ mcmillan core

friday
(those racing this weekend)
travel + light running over xc course
(those not racing - 6:00 AM)
800j + mcmillan wu
+ 3 mile hard effort on track
+ general strength circuit at track

saturday
(those racing this weekend)
shake-out run + COMPETITION
(those not racing - ON YOUR OWN)
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

dropping the blood pH

More anaerobic training on par for this week as we prepare for the two championship meets up next on our schedule. The plan right now is to keep the first workout this week simple and straight forward. The second workout will be used to simulate the fast start of cross country meets. Then, looking forward to next week, we'll do an aerobic-based workout as our last main effort before the conference meet. Lastly, manage your school work and get as much rest as you can.

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
*TEAM DINNER (time & place - tbd)

tuesday (9:00 AM)
800j, mcmillan wu
+ 12 (m= 12-16) x 400m, r= 1'15" recovery
(on park grass along 10th St)
+ general strength circuit at track
*TEAM LUNCH (time - tbd; place - Jason's Deli)

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ (those racing xc) 6-8 fast striding in spikes
+ (those not racing xc) 8 x short grass hill sprint at park
+ mcmillan core

friday
800j + mcmillan wu
+ anaerobic training (workout - tbd)
+ general strength circuit at track

saturday (ON YOUR OWN)
aerobic running
+ stretching


sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

C6H12O6 ----> 2C3H6O3 + Energy

Congratulations - you have successfully navigated the aerobic waters! Every marker points to higher levels of aerobic ability across the board. We will work to maintain these levels throughout the remainder of the racing season. But now we also begin the process of honing our aerobic ability to a fine racing point with some appropriate effort anaerobic training. Enjoy!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (NOTE TIME - 3:30 PM)
800j, mcmillan wu
+ 12 x 400m @ ~ 95%, r= 1'15" recovery
(venue is weather/rain dependent; 1st choice is park grass adjacent to
10th St, 2nd choice is park cinder loop, and 3rd choice will be track)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ (those racing xc) 6-8 fast striding in spikes
+ (those not racing xc) 8 x short grass hill sprint at park
+ mcmillan core

friday
(those not competing, 6:00 AM)
800j + mcmillan wu
+ anaerobic training on track
+ general strength circuit at track
(those competing)
travel to tuscaloosa
+ light aerobic running over xc course

saturday
(those not competing)
aerobic running on your own
+ stretching
(those competing)
CRIMSON CLASSIC, w= 5k / m= 8k

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

pump up the volume

Most, if not all, should have the highest week of volume on your schedule. Hopefully the academic week will cooperate and you can have a solid, 'blue-collar'-like week. Get the volume in, complete two solid workout days, partner stretch & roll & ice tub, and get as much rest as possible. Good luck!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM)
800j, mcmillan wu
+ (women+some men) 85+% AT running on park lake loop or cinder loop, 4-5 mi
+ (men) 80% running on park lake loop, 9-10 miles
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core

friday (time - tbd)
800j + mcmillan wu
(on park cinder loop)
+ (women+some men) 4 x 1600 @ ~ 90%, r= 2.5'
+ (men) 5-6 x 1600 @ ~ 90%, r= 2.5'
+ general strength circuit at track

saturday (ON YOUR OWN)
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

great gains

Last Friday morning was a solid demonstration of the aerobic gains made by our team in the past five weeks of training. These gains and how we continue to build on them are the foundation for successful racing not only in the coming weeks, but indeed throughout this school year. Keep up the great work!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM / 7:00 PM for men's 3k)
800j, mcmillan wu
+ 80% running on park lake loop (w= 7-8 mi / m= 8-10 mi)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 strides in spikes (fast striding for those not competing)
+ mcmillan core

friday
(time tbd - for those not competing; 6:00 AM or 3:30 PM)
aerobic fartlek @ 85-90% on track or park cinder loop
+ general strength circuit at track
(those competing; shake-out run on course in AM, time-tbd)
COMPETITION in late afternoon; w= 5k / m= 8k

saturday (ON YOUR OWN)
aerobic running
+ stretching

sunday (OPTIONAL - time tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room