championship week

monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass

tuesday (6:00 AM)
(on track)
800j + mcmillan wu
+ w= 3200 @ AT + 3200 jog + 1200 fast
+ m= 3200 @ AT + 3200 jog + 1600 fast
+ general strength circuit

wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday
those traveling:
light aerobic running or OFF; travel to Blacksburg
those not traveling (3:30 PM)
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80m fast striding on grass in spikes + 3-4 x 120 on track (40-40-40)
+ mcmillan core

friday
those traveling:
light aerobic running on xc course + 3-4 starts from line
those not traveling (time-tbd)
800j + mcmillan wu
+ anaerobic intervals on track; 7 x 800 @ 5k GP, r= 1'
+ general strength circuit

saturday
those traveling:
COMPETITION
those not traveling (on your own)
aerobic running
+ stretching

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

fall break

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (m @ 8:30 AM; w @ 9:30 AM)

(m= park lake loop; w= park cinder loop)

800j + mcmillan wu

+ m= 9-10 mile @ 80%

+ w= 1200 fast + 4000 @ AT + 1200 fast

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 6 x 80m fast striding on grass in spikes

(non-xc= 100, 110, 120, 130, 140, 150, 160, 170 on track)

+ mcmillan core

friday (time = tbd)

800j + mcmillan wu

+ anaerobic intervals on track (4-6 x 4 x 400)

+ general strength circuit

saturday  (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

bama bound

We've got a great opportunity this weekend with a lot of schools from our region competing in the meet.  Also, the size of the meet will be similar to the region meet so we can work on grouping up and positioning ourselves closer to the front from the beginning.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

(on track)

800j + mcmillan wu

+ w & non-xc men= 2400m @ AT + 6 x 600 @ 95%

+ m-xc= 4000m @ AT + 6 x 1000 @ 90%

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 4-6 x 200 in spikes

+ mcmillan core

friday

travel + light running over xc course + 3 x 100 starts from line

(those not competing - 6:00 or 6:45 AM)

800j + mcmillan wu

+ AT running on track

+ general strength circuit

saturday

COMPETITION, w= 5k / m= 8k

(those not competing - on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

learning

A week ago we said we would know a lot more about ourselves after the week, individually and as a team.  Some good things happened over the course of the week to demonstrate our fitness gains.  The weekend revealed some areas to improve.  We've got to examine and then do better with our positioning in the early stages of the race...and we've got to demand a high level of commitment from everyone in our program.  You're on your own for three days this week, so let's make sure we're bringing our best to practice each day.  A number of us are dealing with health issues, let's make every effort this week to improve in this area also!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

(on park cinder loop)

+ 1200's @ 90%, then cut-down (w= 5x, r= 2.5' / m= 8x, r= 2')

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 100, 110 120, 130, 140, 150, 160 in spikes

+ mcmillan core

friday (6:00 or 6:45 AM)

800j + mcmillan wu
(on park cinder loop)

+ 5-6 miles; 1 loop @ above AT pace + 1 loop @ marathon pace)

(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)

+ general strength w/ foot drills in sand & balance exercises

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery at training room

bluegrass bound

Sorry for the late post, but the week ahead is below.  Still debating the workout for tuesday, but leaning to the first one listed.  After this week, we should know a lot more about ourselves - individually and as a team.  Let's focus this week during all of our efforts on MENTAL TOUGHNESS & PRIDE.  Race with that attitude, train with that attitude, be that attitude.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

(on park lake loop)

+ 2-3 x (1-2 miles @ 80% + 3 x grass hill circuit)

OR 80% aerobic running, w= 7-8 / m= 9-10

+ general strength circuit

(7:00 PM - 3000m trial effort & pizza)

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 6 x 90m sprint-float-sprint w/ walk back recovery

+ mcmillan core

friday (6:00 AM for those not traveling)

(on track)

800j + mcmillan wu

+ 4800m controlled trial effort

+ general strength w/ foot drills in sand & balance exercises

(for those traveling)

travel to Louisville, light run over course + 3 x 100 starts from line

saturday (for those not traveling - on your own)

aerobic running

+ stretching

(for those traveling)

AM shake-out run???

COMPETITION, w= 5k / m= 8k

sunday (time - tbd)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room

september in the rain

Sorry for posting a little later than usual...music midtown festival at park on Friday has caused some shuffling of workouts from original plan...it would not be a good idea to try to be at the park for practice on that day.

Also, with rain in the forecast for the first part of the week, we're going to have to see what Tuesday morning shapes up to look like.  Possibly we may need to go Tuesday afternoon when the chance of rain goes down quite a bit.  If you have a Tuesday afternoon conflict, let us know.  And through this week, let's make an even more concerted effort to stretch, roll, ice, etc... we've had several good weeks of training and we need to be proactive on staying healthy.  So do what you normally do, and then some!

monday (on your own)
dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu
(on park lake loop)

+ 2-3 x (1-2 miles @ 80% + 3 x tennis ctr hill loop)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 100, 110 120, 130, 140, 150 in spikes

+ mcmillan core

friday (6:00 or 6:45 AM)

(on track)

800j + mcmillan wu
+ anaerobic threshold effort (either 85% or 1200m ins & outs)
+ general strength w/ foot drills in sand & balance exercises

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room