live the life you love

(courtesy of the back of a t-shirt at Carlos'n Charlie's-Cozumel)

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

tuesday (6:00AM - due to inclement weather forecast for PM)
800j, mcmillan wu
+ 3200 @ AT + 1600j + 3 x 1000, r= 5' or 3 x 600, r= 4'
(k's are cut-downs from 5k to 3k; 600's are cut-downs from 3k to 1500)
m&w800: 3x400 + 3x300 + 4x200, r= 90" / R 4'
+ general strength circuit

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

thursday
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding + 6 x 40m hill sprints + 1 x 250
+ mcmillan core

friday (time - tbd)
800j, mcmillan wu
+ workouts tbd
+ general strength circuit

saturday (on your own)
aerobic running
+ stretching

sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery

...and then some...redux

As we begin to switch gears to the outdoor season for most of you, I thought it might be a good time to revisit an old phrase introduced last year..."and then some".

"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.

Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 8 sets of 400 @ 3k + 200 @ 1500, r= 200j / R= 400j

(1:30PM / srob - workout tbd & momc: 8 x 300)

(2:30PM / m800: 6-8 sets of workout above)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 6 x 40m hill sprints + 1 x 250

+ mcmillan core

friday (6:00AM/6:45AM w/ AC)

800j, mcmillan wu

+ 12 x 400 @ 3k or better, r= 90"/~200j
OR 8 x 800 @ 5k or better, r= 90"
OR 8000m of 1k above AT + 1k @ marathon pace
OR 11 x 200 (5@31-32, 3@30, 2@29, 1@27), r= 90"

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

the proving grounds

RACE WEEK:

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides
(5:10PM - conference squad meeting in locker room)

tuesday

800j, mcmillan wu

+ AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs

(1:30PM / srob & 2:30PM / m800):

(8 x 200 cut-downs)

+ general strength circuit

wednesday (on your own)

easy aerobic running

+ light strides

+ travel to Blacksburg, dynamic shake-out upon arrival

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 @ RP

friday

AM shake-out

+ COMPETITION

saturday

AM shake-out

+ COMPETITION

sunday (tbd)

light aerobic running

+ cool-down exercises

+ recovery at training room?

NON-RACE WEEK
monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 24-32' of anaerobic threshold intervals on track:

w= 1000's, r= 1' / m= 1200's, r= 1'

(2:30PM / m800: tbd)

+ general strength circuit

wednesday (on your own)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 6 x 40m hill sprints + 1 x 200

+ mcmillan core

friday (tbd)

800j, mcmillan wu

+ workout tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (tbd)

light aerobic running

+ cool-down exercises

+ recovery at training room?

rain, rain, go away...

Afternoon practice times all week.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 6 x 800 @ 5k to 3k pace on track, r= 2'

(1:30PM / momc & ktown?)

(1:30PM / srob & 2:30PM / m800):

(16 x 300 @ 5k to 3k pace, r= 60")

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding in spikes + 6 x 60m hill sprints + 1 x 200

(srob & m800: only 3 x 300 fast, r= full)

+ mcmillan core

friday (workouts will vary)

800j, mcmillan wu

+ 16-20 x 300 @ 5k to 3k pace, r= 60"

OR 4 x 1600 @ AT, r= 1'

(for some: 3000TT weather permitting)

(srob & m800: 1 x 600 + full recovery + 12 x 90y)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (9:00AM)

long aerobic running at River (stay on flat)

+ cool-down exercises

+ recovery at training room

time to catch our breath

After four weeks of traveling and racing it's time to catch our breath so to speak, stay close to home, freshen up a bit, and continue training.  Some, however, will get a chance to line up this weekend in Birmingham.  The weather looks promising for the week so let's take advantage of it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic fartlek on cinder loop: 5-6 miles (9-11 laps) of

odd laps @ marathon pace and even laps @ above AT effort

(1:30PM / momc & ktown: above workout w/ asst coach)

(1:30PM / srob & 2:30PM / m800):

(3x200+2x300+400+2x300+3x200; 8' jog; 4x200 cut-downs)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 60m hill sprints

+ mcmillan core

friday (those not competing-time in AM tbd)

800j, mcmillan wu

+ 20 x 300 @ 5k to 3k pace, r= 60"
(9:15AM / m800: 5x400 cut-downs, r= 5')

+ general strength circuit

(those competing)

light aerobic running on own

travel

shake-out run + 2-3 x 200 @ race pace

saturday (on your own-those not competing)

aerobic running

+ stretching

(those competing)

shake-out run

COMPETITION

'+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

win one for the gipper

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

tuesday
800j, mcmillan wu
+ (on park cinder loop) 85% AT run + 4 x 200, r= 60"
(1:30PM / pbar - ???, srob - 9x400, r= 3', momc - AT run+200's)
(2:30PM / m800: 2x500 + 2x400 + 2x300 + 2x200 + 1 x 600)
+ general strength circuit

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

thursday
those traveling:
light aerobic running + travel + shake-out + mcmillan core
those not traveling:
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass + 6 x hill sprints on ramp
+ mcmillan core

friday
those traveling:
shake-out run + COMPETITION
those not traveling:
800j, mcmillan wu
aerobic fartlek on own - 5', 4', 3', 2', 1'
(hard efforts above AT / easy efforts at marathon pace)
+ general strength circuit

saturday
those traveling:
shake-out run + COMPETITION + general strength circuit
those not traveling:
aerobic running on your own
+ stretching

sunday
those traveling:
travel + 60' of easy running + cool-down exercises
those not traveling:
long aerobic running on your own + cool-down exercises

bluegrass bound

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 24-32' of anaerobic threshold intervals on cinder loop:

w= 1000's, r= 1' / m= 1200's, r= 1'

(1:30PM / pbar, srob, momc: 20 x 300 @ 5k to 3k+, r= 45-60")

(2:30PM / m800: 10 x 300, r= 90", + 600j + 1 x 600)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

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

(srob + m800: baton exchanges + 6 x 200 cut-downs, r= 200j)

(pbar, momc: 6 x 200 cut-downs, r= 200j)

+ mcmillan core

friday (those not competing)

800j, mcmillan wu

+ progression run on own, w= 7-8 mi / m= 10 mi

(first 50% of run easy, next 25% of run uptempo, last 25% approach AT)

+ general strength circuit

(those competing)

travel to Lexington

light aerobic running

+ 2-3 x 200 @ race pace

saturday (those not competing)

aerobic running on your own

+ stretching

(those competing)

shake-out run in AM

COMPETITION

+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room