happy thanksgiving

Short week with only one team practice on Tuesday morning.  Make sure you dress for the weather!  There is a 90% chance of heavy rain for 6AM on Tuesday...don't worry, we'll have a back plan for a workout in the Brock Center :)  While you're on your own throughout the rest of the week make sure you're continuing all your recovery strategies!

monday

off, no running

tuesday (6:00 AM)

800j + mcmillan wu

+ 3-4 x 2000m @ 85%, r= 1'30"

+ general strength circuit

(THOSE WHO RACED REGIONAL - aerobic running)

wednesday (on your own)

400j + dynamic foot drill wu

+ aerobic running

+ hip circuit

+ foot drills & balance exercises

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x fast striding for 80-100m

+ mcmillan core

friday

off, no running

+ leg circuit

saturday (on your own)

light aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

transitions and changes

*TEXT LAST WEEKS MILEAGE TO COACH*

As we transition from cross country to the indoor track & field season, it's important that we make sure to rest and recover for a short time.  Make sure you read over the schedules below carefully.  On your own you should continue your own health and recovery plans and stay on top of your supplemental work, such as foam rolling, some dynamic work, etc.  And make sure you're in the training room as needed for any injury issues you have.

The fall season didn't end as planned, but we have made some good progress in advancing our fitness to higher and higher levels.  While we assess our results from the fall, let's also be confident in the things we're capable of once we begin racing again!

Lastly, going forward, while at practice and in the training room, the topics of pro sports and fantasy leagues are now off limits.  Knock yourselves out in the locker room and vociferously demonstrate your superior knowledge on those topics to your teammates, but leave the debates there once your exit for practice or recovery/treatment.

THOSE WHO RACED REGIONALS:
monday
off, no running

tuesday
off, no running

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ no running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (6:45 AM)

800j + dynamic wu & speed ladder

+ no running

+ general strength circuit

friday
off, no running

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

light aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

THOSE WHO DID NOT RACE REGIONALS:
monday
off, no running

tuesday
off, no running

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ light aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (6:45 AM)

800j + dynamic wu & speed ladder

+ light aerobic running

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

+ general strength circuit

friday
off, no running

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

light aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

Rammer Jammer, Yellowhammer, give 'em hell, (in) Alabama!

those traveling to ncaa south regional:

monday
(w @ 7 AM / m @ 4 PM)
6-8 x 300 @ 95%, r= 30"
+ general strength circuit at track

tuesday (in AM)
aerobic running
+ hurdle walkovers, barefoot strides on grass, foot drills

wednesday
light aerobic running + strides or OFF

thursday
travel to Tuscaloosa
light aerobic running over xc course + 3-4 x starts from line

friday
shake-out in AM
+ COMPETITION, m10k @ 10:00 AM & w6k @ 11:15 AM

saturday (on your own)

light aerobic running

+ stretching

sunday
OFF

those not traveling:

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (m @ 6:30 AM / w @ 7:00 AM)

800j, mcmillan wu

+ 5000m controlled trial effort
(those not participating will pace)

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 100 fast striding on grass

+ hip work and/or mcmillan core

friday  (on your own)

aerobic running

+ stretching

saturday (on your own)

aerobic running

+ stretching

sunday

OFF

sharpen the blade

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. co-ed team relays
*BRING WATCH TO REPORT YOUR OWN TIMES

+ 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 & speed ladder

+ light aerobic running

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

+ mcmillan core or hip circuit

friday (6:00 or 6:45 AM, on track)

800j + mcmillan wu

+ anaerobic repeats (w= 5 x 1200 / m= 5 x 1600)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room

#fortitudine vincimus

Headed out for a run today on some trails near where I live not expecting much.  With a broken heart for two weeks, a sharp pain in the back, aching knees, and what feels like a broken foot, #oldmanrunnerproblems, my recent runs have not been much to speak of.  But the weather was perfect and early on there was strength in my knees and a bounce in my stride that had been missing lately.  After adding an extra loop to lengthen the run to eight miles from the planned six, I was just about to merge from one trail to another when I heard a thundering through the music playing in my ears.  Just in time I glanced right to see five horses flying down the trail I was about to enter.  I quickly yielded to the thoroughbreds, #5x1000lbsofmuscle>coach, then followed behind them as the trail began to climb upwards.  For the next ten minutes each time I closed the gap one of the riders would look back and shout to their group and they would increase the pace.

Eventually though I caught and passed the last horse and as I approached the next one heard from behind "runner on your left".  This continued as I passed each successive horse until finally I took "the lead" just before a wooden bridge.  Once clear I began to open up a gap, and the race was over, #fortitudine vincimus :)

Wanting the best for all who are racing this weekend!

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= 2400m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
+ m= 3200m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
(HIT TIMES, DO NOT GO FASTER)

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ (those traveling) light aerobic running or OFF
+ (those not traveling) aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

(those traveling)
travel to Kernersville, NC (8:30 AM departure)
+ light aerobic running on xc course
+ 3-4 starts from starting line
(those not traveling)
800j + dynamic wu

+ light aerobic running

+ 2-3 x fast striding on grass
+ 6 x 40m fast striding on ramp w/ walk recovery

+ hip work and/or mcmillan core

friday

light shake-out in AM
+ COMPETITION; m8k - 10 AM / w6k - 11 AM
(those not traveling, time-tbd)

800j, mcmillan wu
+ 7 x 800 on track @ 5k GP, r= 1'

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

wind it up

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

+ anaerobic intervals @ 95% on track or cinder loop
(w= 4 x 4 x 400 / m= 4-6 x 4 x 400; r= 1' / R= 2')

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ (in spikes) 2-3 x 80m fast striding on grass
+ 4 x 120 ins & outs (40 str + 40 sprint + 40 str)

+ hip work and/or mcmillan core

friday (6:00/6:30 AM)

800j, mcmillan wu

+ AT running on track or cinder loop
(w= 3-3.5 mi / m= 3.75-4 mi)

+ 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

fall break

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (m @ 8:00 AM / w @ 8:30 AM)

800j, mcmillan wu

m = 2 x 1000 + 1 x 6000 AT + 2 x 1000
w= 1 x 1000 + 1 x 4000 AT + 1 x 1000

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ (in spikes) 4-6 x 200, r= 200j
(w @ 37-42 / m @ 30-33)

+ hip work and/or mcmillan core

friday

depart for Indianapolis

+ light aerobic running on xc course
+ 3-4 x 100 starts from starting line

those racing at Berry or ATC XC 5k
+ light aerobic running on own
+ 3-4 x 100 starts on grass
those not racing

+ workout on your own, tbd

+ general strength circuit

saturday

COMPETITION

+ general strength

(those not racing, on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room