happy thanksgiving

monday

OFF

tuesday (6:00 AM)

800j + mcmillan wu

+ 4 x 1600 @ 85% on track, r= 1'

(800m - 15 x 200 cut-downs, r= 1')

(those who raced regionals - light aerobic running)

+ general strength circuit

wednesday (on your own)

400j + dynamic foot drill wu

+ aerobic running

+ barefoot strides on grass

+ foot drills

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x 80-100m fast striding

+ mcmillan core & hip circuit

friday

OFF

saturday (on your own)

light aerobic running

+ stretching

sunday (on your own)

light aerobic running

+ cool-down exercises

+ recovery

rest and recovery

*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.

THOSE WHO RACED REGIONALS:

monday - saturday

off, no running

sunday (time - tbd)

light aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

THOSE WHO DID NOT RACE REGIONALS:

monday - 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 (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass

+ 6 x 40m fast on ramp w/ walk down recovery

+ 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

tally-ho

those traveling to ncaa south regional:

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

+ 8 x 300 cut-downs (start @ 95%), r= 300j

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ light aerobic running or OFF

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

travel to Tallahassee (depart at 9:00 AM from west campus)

+ light aerobic running over xc course + 3-4 x starts from line

friday

shake-out in AM

+ Competition, w6k @ 9:00 AM & m10k @ 10:00 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 (w @ 6:00 AM / m @ 6:20 AM)

800j, mcmillan wu

+ 5000m time trial effort

+ 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

morning joy

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

Back by popular demand will be the 12 x 400m co-ed relays on Tuesday morning.  Please note that you should make sure that you have a watch, as you will need to report your times to the coaches after each effort.  Your recovery will be for however long it takes your relay teammate to run their 400m.  The efforts should start at about 95%, but you can drop them from their as you see fit.

Friday's workout will be determined mid-week.

Lastly, take a minute to look over the short article in Competitor magazine regarding the best sources of carbohydrates for runners...how many of these are in your diet?
http://running.competitor.com/2014/04/photos/the-10-best-carbohydrate-sources-for-runners_12953

monday (on your own or OFF)

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 build-ups (40 stride + 40 fast + 40 sprint)

+ mcmillan core or hip circuit

friday (6:00 or 6:30 AM)

800j + mcmillan wu
+ workout - tbd

*anaerobic repeats (w= 5 x 1200 / m= 5 x 1600)
or 80% running or 20' AT running

+ 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

ripples of positivity

Back by request is a Ted Talk on Happiness, 12:17 in duration, that was emailed to everyone earlier in the semester.  Invest the small amount of time to watch, change your lens, create the ripples of positivity, and be a unicorn!

http://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en#t-513537

monday (on your own)
dynamic wu

+ light aerobic running
(*those traveling should run close to Wed mileage, but not quite)

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on track)

800j, mcmillan wu
+ 20' of AT (anaerobic threshold) running @ track
w= 3.0-3.5 miles / m= 3.75-4.0 miles
(*those traveling will run 12-15' at AT)
+ 6 x 300 cut-downs from race pace, r= 60"
+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ (those traveling) OFF or short, light aerobic running

+ (those not traveling) aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

(those traveling)

travel to Charlottesville, VA (departure time - tbd)

+ light aerobic running on xc course

+ 3-4 starts from starting line

(those not traveling)

800j + dynamic wu

+ light aerobic running

+ 6 x 40m fast striding on ramp w/ walk down recovery

+ hip work and/or mcmillan core

friday

light shake-out in AM

+ Competition; w6k - 10:00 AM / m8k - 10:45 AM

(those not traveling, time-tbd)

800j, mcmillan wu

+ 12 x 400 on track @ 95%, 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