climb ev'ry mountain

From "The Sound of Music"

Climb every mountain,
Search high and low,
Follow every byway,
Every path you know.

Climb every mountain,
Ford every stream,
Follow every rainbow,
'Till you find your dream.

A dream that will need
All the love you can give,
Every day of your life
For as long as you live.

Climb every mountain,
Ford every stream,
Follow every rainbow,
Till you find your dream

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (times for various groups texted out)

800j + mcmillan wu

+ (mid and long distance) 20' AT run on track + 6 x fowler st hill
+ (long distance) 80% running on park lake loop
+ (3000SC) 5 x (600H + 200j + 200 @ 1500), r= 4'
+ (800m) 16 x 300, r= 1'

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC waterjump work)

thursday (on your own)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 6 x 40m sprints on ramp w/ walk-down recovery

+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit

friday (on your own before 12 noon)

800j + mcmillan wu

+ 3-4 sets of:
4 x 400 @ ~5k pace, r= 90"
4 x 200 @ ~3k pace, r= 60"
4' rest between sets

+ strength & conditioning

saturday (on your own)
aerobic running on your own
+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

on to outdoors

Workouts will be updated on Monday.  Text last week's mileage!

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ (1500-10k who raced at ACC's) long aerobic running
+ (800 who raced at ACC's)  6 x 300 @ 105% of RP, r= ratio of 1:10
+ (those who did not race) 20' @ AT + either hills sprints or fast effort

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM)
800j + dynamic wu
+ 4 x 90m (30m sprint + 30m float + 30m sprint)

+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit

friday (3:30 PM)

800j + mcmillan wu

+ (long-distance) 4-5 x 1600 @ 91%, r= 3'
+ (mid-distance) 6 x 1000 @ 90%, r= ratio of 1:0.5 + 4 x 200
+ (800m) 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200, r= 90"

+ strength & conditioning

saturday (on your own)
aerobic running on your own
+ stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

one if by land two if by sea

NO YOGA THIS WEEK

Distance Medley Relays:
monday (w @ 10:00 AM / m @ 10:30 AM)
*1200&1600 legs: see Tue workout - 800's @ 90% (w= 6, m= 4)
*800 legs: 3 x 200 + 2 x 300 + 3 x 200, r= 90"
tuesday (3:30 PM) - OFF or light run
wednesday - travel to Boston
*light running + 2-3 x 200 @ RP (7:00 PM)
thursday
*shake-out in late morning
*DMR in PM
friday - tbd
saturday - tbd
sunday - travel to Atlanta, light running on own

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (3:30 PM)
*MD/LD: 6 x 800 @ ~90%, r= ratio of 1:0.5 + 4 x 200 @ mile pace
*800m: 3 x 200 + 2 x 300 + 3 x 200, r= 90"
wednesday - travel to Boston, OFF or light run
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday
*shake-out in AM
*Mile, 800m, 5000m
saturday - tbd
sunday - travel to Atlanta, light running on own

3000m:
monday - off or light aerobic running on own
tuesday (3:30 PM)
*7 x 800 @ ~90%, r= ratio of 1:0.5 + 4 x 200 @ mile pace
wednesday - travel to Boston, light aerobic running
thursday - OFF or light run
friday - light aerobic running + 2-3 x 200 @ RP
saturday
*shake-out in AM
*3000m
sunday - travel to Atlanta, light running on own

those not traveling:
those not traveling:monday - off or light aerobic running on own
tuesday (4:00 PM)
*m= 3000m TT @ 4:45 PM / w= 1500TT @ 4:55 PM
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own
*fartlek of 5', 4', 3', 2', 1' @ ~85%, r= equal time @ ~65%
saturday - on own, aerobic running + stretching
sunday - on own, long aerobic running + recovery

once a runner

There was discussion of the novel "Once a Runner" this weekend.  Find a copy, read chapter 35 'The Orb' and chapter 36 'The Race', read it this week.  Twenty-three pages, read them.

Looking forward, we'll do a time trial of some sort early next week for those not traveling to ACC's, weather dependent.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 11-12 x 1000 @ 1/2 mar pace, r= 45-60"
+ (800m/MD: 3 x 400 + 4 x 300 + 4 x 200 @ 103% of mile RP, r= ratio of 1:3)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM-those traveling go earlier)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym

800j + dynamic wu
+ 5 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit
(those traveling, depart for airport - time tbd)
travel to Chicago
+ light shake-out upon arrival

friday (3:30 PM)

800j + mcmillan wu

+ 4 x 400 + 4 x 300 + 4 x 200
(800/MD: 10' AT + 10' jogging + 6 x 300 @ 105% of 800m RP

+ strength & conditioning
(those traveling - time tbd)
travel to South Bend
'+ light aerobic running + 2-3 x 200 @ RP

saturday (on your own)
aerobic running on your own
+ stretching
(those competing)
AM shake-out - tbd
ALEX WILSON INV (DMR, 800m)

sunday (time-tbd)

aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies in training room
(those traveling)
aerobic running - time tbd
travel to Atlanta

again nashville

Weather for Tuesday workout could be a challenge, cold and very windy. Brock is a possibility.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 6-7 x 800 @ ~90%, r= ratio of 1:0.5 + 2 x 300 fast
+ (800m: 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200, r= 90")

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM-those not traveling)
*NO yoga this week

800j + dynamic wu
+ 5 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit
(those traveling, depart time-tbd)
light aerobic running on own
+ 2-3 x 200 @ RP
+ travel to Nashville
+ shake-out upon arrival

friday
those competing:
shake-out in AM - tbd
VANDY MUSIC CITY INV
those not competing (time-tbd)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM - tbd
VANDY MUSIC CITY INV
those not competing:
aerobic running on your own + stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

on the road again

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 11-12 x 1000 @ 1/2 mar pace, r= 45-60"
+ (800m/MD: 3 x 400 + 4 x 300 + 4 x 200, r= ratio of 1:3)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM-those not traveling)
*NO yoga today

800j + dynamic wu
+ 4 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit
(those traveling, depart from McCamish at 12:30pm)
light aerobic running on own
+ 2-3 x 200 @ RP
+ travel to Blacksburg
+ shake-out upon arrival

friday
those competing:
shake-out in AM - tbd
VT ELITE INV
those not competing (3:30 PM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM - tbd
VT ELITE INV
those not competing:
aerobic running on your own + stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

back to the music city

“There’s no talent here, this is hard work. This is an obsession. Talent does not exist, we are all equals as human beings. You could be anyone if you put in the time. You will reach the top and that’s that. I am not talented, I am obsessed.” - Conor McGregor, UFC Champion

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 20' AT run on track + 1600j + 1 x 400 or 600 hard
+ (800m/MD: 1 x 1000 @ mile pace + 3 x 3 x 200 @ 800 pace)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym

800j + dynamic wu
+ 4 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit

friday
those competing:
travel to Nashville
+ light aerobic running + 2-3 x 200 @ RP
those not competing (6:00 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM - tbd
VANDERBILT INVITATIONAL
those not competing:
aerobic running on your own + stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room