gator country

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu
+ 20' of AT (anaerobic threshold) running @ track

w= 3.0-3.5 miles / m= 3.75-4.0 miles

+ 4-6 x 300 cut-downs from race pace, r= 60"

+ 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

+ 4 x 150 ins & outs (50 fast striding + 50 float + 50 fast striding)

+ hip work and/or  mcmillan core

friday (6:30-9:00 AM)

800j + mcmillan wu
(those racing)

+ light aerobic running

+ starts on grass in spikes
*travel to Gainesville, depart at 1:00 PM
+ shake-out run upon arrival

(those not racing)

+ workout tbd

+ general strength circuit

saturday

COMPETITION, m8k @ 7:55 AM / w5k @ 8:30 AM

+ general strength

(those not racing, on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

bread & butter

Great first week of competition! Both teams are fit and show a lot of potential.  Now it's back to work to turn potential into achievement. We'll start with our bread & butter run...the 80% effort, and finish with a good hard effort on the hills.  Remember, this Sunday will be optional for those who were at practice on Aug 31.  For those who weren't at practice on Aug 31, this Sunday is not optional.  And yes, coach has a list :)

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ 80% strong aerobic running on park lake loop

w= 7-8 miles / m= 8-10 miles

+ general strength circuit

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 4-6 x 90m (50m stride + 40m sprint) in spikes

+ hip and/or core work

friday (6:00/6:30am)

800j + mcmillan wu

+ Piedmont 1k hill loop; w= 6-8 loops, m= 6-10 loops

(two hills per loop run at race pace)

+ 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

race week

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 grass adjacent to 10th Street)

women: 14-16 x 300 @ 6k xc pace, r= 90"

men: 16-20 x 300 @ 10k xc pace, r= 60"

+ 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

+ 4 x 150 ins & outs (50 fast striding + 50 float + 50 fast striding)

+ hip work and/or  mcmillan core

friday (in AM, time - tbd)

800j + mcmillan wu

+ light aerobic running

+ starts on grass in spikes

(those not racing)

+ AT running on track

+ general strength circuit

saturday

COMPETITION, very early AM departure

+ 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

intro to piedmont 1k hill loop

With Labor Day next Monday, we will use this Sunday at an optional practice.  Basically, you can take this Sunday as an 'on your own' practice, or you can attend this Sunday and take Sunday, Sep 14 as an 'on your own' practice.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ Piedmont 1k hill loop; w= 6-8 loops, m= 6-10 loops

(two hills per loop run at race pace)

+ general strength circuit

*3:00 PM - men's track & field team meeting

*3:30 PM - women's track & field team meeting

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 6-8 x 90m (30m ins & outs) in spikes

+ hip and/or core work

friday (6:00/6:30am)

800j + mcmillan wu

+ 80% strong aerobic running on park lake loop

w= 5-8 miles / m= 6-10 miles

+ 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

week one of the 2014-15 campaign

Because we didn't meet for practice today, go ahead and either text your mileage for last week or post it to the blog comments.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ 200's @ xc race pace on park cinder loop

(1 x 200 per loop, steady running @ ~75% remainder of loop)

w= 7-8 loops / m= 9-11 loops (one loop = 870m)

+ 3 x ~200m hill adjacent to cinder loop at hard effort w/ jog down rec

+ general strength circuit

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 6-8 x 80m fast striding in spikes

+ hip and/or core work

friday (6:00am)

800j + mcmillan wu

+ 20' of AT (anaerobic threshold) running @ 85% on track

w= 3.0-3.5 miles / m= 3.75-4.0 miles

+ 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

back to school

Sorry for the late post, traveling this past weekend and in Boston tonight.  Really excited to get everyone back to school this weekend and ready to start!

Plan on doing your long run on Saturday this week.  Just switch the mileage for Saturday and Sunday.  But count the mileage correctly, so this week will end up higher than scheduled and next week will end up lower.

Sunday's physical schedule is listed below.  Report to the student health center on time!
7:00 AM - freshmen women (estimated time of 1.5-2 hours)
7:30 AM - freshmen men (estimated time of 1.5-2 hours)
10:20 AM - returning women (estimated time of 1 hour)
10:40 AM - returning men (estimated time of 1 hour)
***blood tests will be done at the beginning of the physicals and are to be fasted, meaning nothing to eat or drink except water after midnight the night before.

Our compliance meeting will be in the Athletic Association lobby on Sunday at 4:00 PM.

the countdown begins

Two short weeks left before we kick things off for the 2014-15 school year!  We're excited about getting everyone back together at practice, our favorite part of every day!

Some important dates to note:

*Thursday, August 14th is the date freshman can (and should) move in.  Of course, if you're attending one of the last two FASET sessions, you will move into your school year housing assignment early when you arrive for the orientation.

*Saturday, August 16th is the date upperclassmen can move into on-campus housing without an early move-in charge of $75/night.

*Sunday, August 17th will be a busy day...physicals in the morning, squeeze in a run sometime (probably should plan on going longer on Saturday), compliance meeting and team meeting in the late afternoon.  Freshmen will also have an academic orientation in the early afternoon, as well as freshmen convocation in the late afternoon if possible.

Hopefully, the compliance office will email you soon with the compliance paperwork now online so that you can fill out the necessary forms prior to the compliance meeting.

And plan on a blood test in the early morning sometime during the first two days of class.

AND THEN, practice will officially begin on Tuesday morning, August 19th.

Oh, did I mention classes begin...

Enjoy these last two weeks :)