back on I-20

Solid weekend in the lion's den...school record by six seconds in the men's DMR, breaking a record set in 2000...then four for four with indoor personal bests on Saturday!  A harbinger of things to come.

Some great opportunities this weekend in Birmingham.  We're working hard to get as many as possible to the meet, but this is one of the meets with limited entries, three per event.  Needless to say, if you get a chance to be on the starting line, make the most of it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

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

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

(mid-distance: 4 x ~4' @ AT, r= 1' + 3 x 3 x 300 cut-downs)

(800m: 16 x 300 from 5k to 3k, r= 1')

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp
+ work on A march

+ mcmillan core or hip circuit

(those competing in FRI 5k - light aerobic running + 2-3 x 200 @ RP)

friday (time-tbd)

800j, mcmillan wu

+ (800m/mid-distance) 3x2 + 2x3 + 1x4 + 2x3 + 3x2 + 1 x 400-600
(long-distance: workout-tbd)

+ general strength circuit

(those competing in FRI 5k - COMPETITION)
(those competing SAT - light aerobic running + 2-3 x 200 @ RP)

saturday (on your own)

aerobic running

+ stretching

(those traveling - COMPETITION)

sunday (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery at training room

catching a (centered) breath

Sorry for the delay in posting the upcoming week!  After three weeks of competition it's time for a week of recovery from travel and racing.  While a very small group will compete this weekend, for most it will be a chance to rest a little while still getting in a solid week of training.  Some really good things are happening, the promise for even better things beckons!  Double down on your recovery efforts, it will pay big dividends in the coming weeks!


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


tuesday
800j, mcmillan wu
+ 80% strong aerobic running on park lake loop, w= 7-8 mi / m= 8-10 mi
(some will run 6 miles + return to track for 8 x 200 cut-downs)
(800m - on track; 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200)
+ general strength circuit

wednesday
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ mcmillan core or hip circuit
(those traveling - light aerobic running + 2-3 x 200 @ RP)


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


saturday (on your own)
aerobic running
+ stretching
(those traveling - COMPETITION)


sunday (time-tbd)
long aerobic running

+ cool-down exercises

+ recovery at training room

inaugural nashville

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'

(800m-on track: 10 x 300, r= 90", + 600j + 1 x 600)

+ general strength circuit

wednesday
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

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

(800m: baton exchanges + 6-8 x 200 cut-downs OR 4-5 x 300)

+ mcmillan core or hip circuit

friday (those not competing, time in AM-tbd)

800j, mcmillan wu

+ workout on track - tbd

+ general strength circuit

(those competing)

travel to Nashville

light aerobic running

+ 2-3 x 200 @ race pace
+ COMPETITION in DMR, 5000m

saturday (those not competing)

aerobic running on your own

+ stretching

(those competing)

shake-out run in AM

COMPETITION in 800m, Mile, 3000m, 4x400m

+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

birmingham crossplex

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

tuesday
800j, mcmillan wu
+ aerobic fartlek on cinder loop: 4x90sec + 4x60sec + 4x30sec + 4x15sec
('hard' efforts @ ~10k pace, 'easy' @ ~ marathon pace)
(800m: 10 x 400, r= 2')
+ general strength circuit

wednesday
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80m fast striding on grass + 6 x 40m ramp sprints w/ walk rec
(800: no sprints, 8 x 200 cut-downs, r= 2')
+ mcmillan core and/or hip circuit

friday (AM time tbd-those not competing)
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
+ 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

off to the races

***very cold temps with wind on Mon, very cold temps on Tue with lighter winds...DRESS WARMLY, COVER UP SKIN!, BUT GET MILES IN :)

Some changes to normal schedule due to weather...Monday remains on your own, Tuesday will be much like our normal Thursday and we'll use indoor facility; Wednesday will be main workout day focusing on VO2 max work (roughly 3k race pace); Thursday will be like normal Wednesday.  First competition of 2014 on Saturday!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80 fast striding

+ 4 x 20 fast acc + 40 float + 20 fast acc
or sled pull accelerations

+ mcmillan core or hip circuit

wednesday

800j + mcmillan wu

+ VO2 max work on track: 1000's or 800's @ vVO2 max, r= 3'

(800m: 8-10 x 500 @ vV02 max, r= 3')

+ general strength circuit

thursday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises

friday
those competing:
+ light aerobic running
+ 2-3 x 200 @ race pace or light strides
those not competing:

800j + mcmillan wu

+ on cinder loop, workouts tbd

+ general strength circuit

saturday
those competing:
travel to Clemson + 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

bring on the new year

*TEXT LAST WEEK'S MILEAGE TO COACH OR POST TO COMMENTS SECTION

Last week of the break, a new year on the horizon, and the indoor competition beckons!  Hopefully you've been able to rest and rejuvenate over the last couple of weeks.  We're anxious to see everyone and excited about the promise of a new track season!  Note - practice time for Friday will be set once we can get a better idea of the weather.  As of now it looks to be a very cold morning and most likely we'll want to practice when the temperature has a chance to rise above freezing :)

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu

+ 5', 4', 3', 2', 1' fartlek @ AT pace w/ equal time recovery @ 65%

(800m: 10-12 x 300 @ 95-100% (i.e. 3k pace and faster), r= 300j)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes

+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit

friday (time - tbd)

800j + mcmillan wu

+ workouts tbd

+ 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

holiday break II

*TEXT LAST WEEK'S MILEAGE TO COACH OR POST TO COMMENTS SECTION

Week two of the holiday break...contact us if you have any questions about the week or need any clarification.  Enjoy this time away from school and practice, but make sure you're getting the training in and doing all the extra things you need to do to be successful!


monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass


tuesday

800j + mcmillan wu

+ 80% steady aerobic running; w= 6-8 mi / m= 8-10 mi
(800m: 12 x 200, r= 200j, ~2')

+ general strength circuit


wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises


thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit


friday

800j + mcmillan wu

+ aerobic fartlek: 4 x 90" + 4 x 60" + 4 x 30" + 4 x 15" @ AT
w/ equal recovery @ ~ marathon pace or 80%

+ general strength circuit


saturday

aerobic running

+ stretching


sunday

long aerobic running

+ cool-down exercises

+ recovery strategies