there's no place like home

After solid racing this past weekend, we have some great opportunities AT HOME this weekend!  And weather looks promising at this point :)

Pretty standard workouts for this week.  Group racing 5000 will do long-distance workout listed for tuesday.  Women's 10k (KT) will do something different, still working on options - sorry!  Women's SC will do long-distance workout on tuesday with three hurdles on 300 cut-downs.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ mid-distance, m3kSC: 9 x 400, r= 3' (3 @ CP-3% + 3 @ CP + 3 @ CP-3%)

+ long-distance: 1-2 miles @ AT + 2 miles jog + 3 x 300 cut-downs
+ w10K: 10-12 x 1000, r= 1' @ 15k to 1/2 mar pace

+ 800m: 5 x 400 cut-downs, r= 5'

+ 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 + 4 x 40m hill sprints + 4 x 90m

(those competing in 5000)
light aerobic running + 2-3 x 200 @ RP

+ mcmillan core

friday

(those competing in 5000)
shake-out in late morning

COMPETITION
(those not competing in 5000)
light aerobic running + 2-3 x 200 @ RP

(those not competing this weekend)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

(those competing)
shake-out in mid-morning

COMPETITION

(those not competing: on your own)

aerobic running

+ stretching

sunday (optional, time-tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

SB13

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (10:00 AM)

800j, mcmillan wu

+ mid-distance: 5 x 400, r= 5'

+ W-long-distance: 1.5 mi @ AT + 1600j + 3 x 1k, r= 5'

+ M-long-distance: 3 x 400 + 3 x 300 + 4 x 200

+ 800m: 6 sets of 400 + 200, r= 200j / R= 400j

+ general strength circuit

wednesday (10:00 AM)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday (those traveling, 10 AM depart)

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 @ RP

+ mcmillan core

friday

(those competing)
shake-out in AM

COMPETITION in PM

(those not competing)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

(those competing)

shake-out in AM

COMPETITION in PM

(those not competing: on your own)

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

outdoors up

*please text mileage for last week!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ mid-distance: 4 x 300 + 2 x 800 + 3 x 400 (all at or near 1500)
+ long-distance: 1 x 1600(5k) + 2 x 800(3k) + 4 x 400(1.5k)

+ m&w800: 5 x 400 cut-downs, r= 5'

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass
*mid-distance & 800: no more than what weekly mileage calls for,
can even go a little shorter

thursday

800j + dynamic wu

+ light aerobic running

+ (LD) 3 x 80m fast striding + 6 x 40m hill sprints + 1 x 250
+ (MD&800) 10 x 200 cut-downs, r= 90"

+ mcmillan core

friday
(those competing)
COMPETITION or light aerobic running + 2-3 x 200 @ RP
(those not competing)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday
(those competing)
COMPETITION
(those not competing: on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

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