on to the music city

Solid first meet!  Work hard, think big, have pride, be great!
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 (3:30 PM)

800j + mcmillan wu

+ 5 x 1000 @ ~10k (Critical Velocity) pace + 300's & 200's

+ 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 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in DMR in evening)
those not traveling (6:00AM):

800j + mcmillan wu
+ 3 x 400 + 4 x 300 + 4 x 200 @ ~ mile (AnAe E) pace
OR steady running @ ~marathon (Tempo) pace

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT COMMODORE INV
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

bring on 2017

See everyone soon!
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 (10:00 AM)

800j + mcmillan wu

+ 2000 + 1600 + 1200 + 800 + 400 @ ~5k (Aerobic Power) pace,
r= jog 1/2 distance just run
(2000m just slower than pace range)

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (10:00 AM)
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 (10:00 AM)

800j + mcmillan wu
those competing:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing:

+ 6-7 x 1600m or 10-12 x 1000
@ ~ 1/2 marathon (Threshold) pace

+ strength & conditioning

saturday
those competing:
CLEMSON INDOOR MEET
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

holidays2016.2

Again, some reminders:
>text or email your weekly mileage, and results for Sun, Tue, Fri workouts
>make sure you complete everything listed for practice each day
>paces & strength-training will be texted for those sending results
>report back on Monday, January 2, 2017
>P45417

Things to think about over the holiday break:

From The Management Ideas of Nick Saban – a leadership case study of the Alabama Crimson Tide Football Head Coach…

“In an example of how seriously Saban takes confidence and selling a positive attitude, look at how Saban talks to participants at his football camp.  For the past several years, Nick Saban has been running football camps during the summer for boys between the ages of 8 to 14.  During the check in process, he individually greets each player and asks them to introduce themselves.  He then uses this small interaction as a lesson to the players about how they view themselves, and its impact on the team.

“Everyone made an impression on me by how they did it,” Saban says in his opening remarks to the camp.  “Because every minute of every day you’re selling something.  You’re either selling positive, or you’re selling negative.  And when you put your head down and I can’t even hear where you’re from, you’re not selling positive.  You’re not selling confidence.”

Keep in mind that these are boys between the ages of 8 to 14.  Nick Saban is easily the most popular and well-respected man in the state of Alabama.  Yet, he teaches young boys that they need to be confident in themselves and to present a positive self-image, regardless of the situation.  “You don’t have to be intimidated by me,” Saban tells the camp.  “You look me right in the eye, say your name, and let’s have a conversation.”

What are you selling?  Sell positive, sell confidence in 2017!

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

+ 6-7 x 1200 @ ~10k (Critical Velocity) pace, r= 2.5'

+ 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 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200
@ ~mile (AnAe End) pace, r= 1'30"
+ jog 400m, then 1 x 400 @ mile finishing speed
(speed you hope to run for last 400 of a mile)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
P45417

holidays2016.1

First, some reminders:
>text or email your weekly mileage, and results for Sun, Tue, Fri workouts
>make sure you complete everything listed for practice each day
>paces for workouts and strength-training will be texted
>report back on Monday, January 2, 2017
>P45417

Things to think about over the holiday break:
>what do you want to achieve in 2017, what will you do to achieve it
>work hard, think big, be positive
>be better than ever, make your team better than ever
>have pride in your work, have pride in our team
>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

+ 7 x 800 @ ~5k (Aerobic Power) pace, r= 1'
+ jog 400m, then 1 x 300 @ mile finishing speed
(speed you hope to run for last 300 of a mile)

+ 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

+ 4 to 6 mile run @ ~ 1/2 marathon (Threshold) pace
(make it to 4, if possible to 5, and if possible to 6)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
P45417

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