fall2016 exams

Do well on your exams this week as we close out the fall semester and 2016!  Below are the workouts for this week.  Tuesday is the only day of organized practice, then you're on your own. The training schedule over the holiday break will be on the blog each Sunday evening.  Make sure you complete everything listed for practice each day and stay in the same routine we have while together. Report your times for workouts (Sun, Tue, Fri), and your mileage each week via text or email. Strength-training to be completed will be sent to you. Report back date is Monday, January 2, 2017. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (9:00 AM)

800j + mcmillan wu

+ 2000's on track (w= 3, m= 3-4) @ ~10k (Critical Velocity) pace, r= 3' (400j)
(women in lane 1, men in lane 3)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~marathon (Tempo) pace
+ w & mMD - 3 x 400 + 4 x 300 + 4 x 200 @ ~mile (AnAe End) pace
r= 1'30" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

P45417

last week of classes

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 6 x 1000 on track @ ~5k pace (Ae Power), r= ratio of 1:1

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60m fast striding in spikes w/ walk back recovery
+ light aerobic running
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ 1600's on track @ ~1/2 mar (Threshold) pace, r= 3' (w= 6 / m= 7)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

P45417

back to the grind

*TEXT LAST WEEK'S MILEAGE TO COACH
P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 8-10 x 800 on track @ ~10k pace, r= 200j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60m fast striding in spikes w/ walk back recovery
+ light aerobic running
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ mLD - 80% running at park
+ w & mMD - 300's on track @ ~mile pace

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

activity outside practice

I've seen it, heard it, and have been asked recently about it...so to be clear...there is no physical/athletic/sport activity allowed outside of the training prescribed by the coaching staff.  This is a non-negotiable policy accepted as a condition of your being in our program. P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ aerobic running

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
5 x 40m hill sprints or 4 x 60m sprints w/ walk recovery
+ light aerobic running

+ hip circuit

friday (on your own)

800j + mcmillan wu
+ aerobic running

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

P45417

We'll shoot for the time trial on Thursday afternoon.  As of now the weather looks good.  If that changes, the alternate time would be Friday morning.

monday (on your own or OFF)
dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:30 AM)

800j + mcmillan wu

+ on track, 10-12 x 300, r= 300j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + mcmillan wu
+ Time Trial - w= 1600 / m= 1200

+ hip circuit

Fri - OFF
Sat - OFF
Sun - OFF

Recommendation for NCAA SOUTH group:
Mon - OFF
Tue - OFF
Wed - OFF
Thu - easy aerobic running
Fri - easy aerobic running
Sat - easy aerobic running + stretching
Sun - easy aerobic running + recovery

all about the GT

Time to represent.
P45417

NCAA SOUTH group:
Mon - OFF
Tue (6:15 AM) - 10 to 12 x 300 on track, r= 300j
Wed (on own before departing at 2:30 PM) - light aerobic running
Thu (time-tbd) - light aerobic running over xc course + starts
Fri - COMPETITION, w6k @ 8:30 AM / m10k @ 9:30 AM
Sat (on own) - light aerobic running + stretching
Sun - OFF

Non-NCAA SOUTH group:
Mon - OFF or light run on your own
Tue - time trials, w3200 @ 6:00 AM / m5000 @ 6:30 AM
Wed (on own) - aerobic running + hurdle mobility + strides
Thu (on own) - 6 x 40m ramp sprints + light aerobic running
Fri (on own in groups) - 16 to 20 x 200 on track, r= 200j (1:45-2:00)
Sat (on own) - aerobic running + stretching
Sun (on own) - aerobic running + recovery

building blocks

Solid efforts over the weekend, some positive things that we can build on both in the near term and moving forward.  For this week, back to work!  P45417

monday (on your own or OFF)
dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ on track & freshman hill
400 + 600 + 800 + 5 x freshman hill + 3-4 miles @ 80%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 40m ramp sprint w/ walk down recovery

+ light aerobic running
+ 4 x slalom runs on grass in spikes
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ reps on track, 800's or 1000's 

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room