rest and repair

Let's use the next couple of weeks to rest, recovery, and repair as needed!  A lot of good stuff continues to happen for our team and these next two weeks play an important part in process.  Make sure you are stretching and doing a little dynamic work on your own.  And absolutely continue any treatment you are receiving for injury issues.  You will probably receive some information regarding general strength work so be on the lookout.  Lastly, give some thought to the season just ended.  Did you do what you set out to do?  Are there things or areas where you can do better?  And are there things that we can do better together?  Your feedback continues to be important and wanted!

monday

OFF

tuesday

OFF

wednesday

400j + dynamic foot drill wu

+ light aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

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
OFF

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

time to fly

Tuesday's weather forecast of cold with a 50% chance of rain has caused some shuffling of the week...

monday (3:00 PM or as soon as you can get there)
800j + mcmillan wu
+ 6-8 x 300 @ 95%, r= 30" (m5k= 4 x 300)
+ general strength circuit

tuesday (3:30 PM)
800j + dynamic wu
+ easy aerobic running
+ light strides on grass
+ mcmillan core

wednesday
(6:00 AM - m5k on track)
(3:30 PM - all others)
light aerobic running or OFF

thursday
(6:00 AM - w5k on track; men assist with pace)
those traveling:
depart from campus in AM
go straight to xc course, light running + strides

friday
COMPETITION

saturday (on your own)
aerobic running
+ stretching

sunday
OFF

morning joy

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

After looking at multiple weather projections for the upcoming week, cold and windy seem to be the general forecast every day whether in the morning or in the afternoon.  So given that, we'll stick with our normal routine and go on Tuesday and Friday morning.  But be prepared for cold!  And to answer Thoreau's question, surely he speaks of Coach : )

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

+ 12 x 400 'RWTB style'; i.e. 2 person co-ed team relay

+ 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

+ 2-3 x 80m fast striding on grass in spikes + 3-4 x 120 on track (40-40-40)

+ mcmillan core

friday (6:00 or 6:45 AM)

(on track)

800j + mcmillan wu

+ repeat 1600's, r= 2' (w= 3-4 / m= 5-6)

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

saturday (on your own)

aerobic running

+ stretching

sunday (8:30 AM)

long aerobic running at River

+ cool-down exercises

+ recovery at training room

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