championship week

Distance Medley Relays:
monday (6:45 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
tuesday (3:30 PM) - OFF or light run
wednesday - travel to South Bend, light running + 2-3 x 200 @ RP
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 800 or Mile qualifying in PM
saturday - shake-out in morning, 800 or Mile final in PM
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) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - travel to South Bend, OFF or light run
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM, Mile or 800 qualifying or 5000 in PM
saturday - shake-out in morning, 800 or Mile final in PM
sunday - travel to Atlanta, light running on own

3000m:
monday - off or light aerobic running on own
tuesday (3:30 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - light aerobic running, travel to South Bend
thursday - OFF or light run
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - travel to Atlanta, light running on own

those not traveling:
monday - off or light aerobic running on own
tuesday (3:30 PM) - 5 x 400 OR 5 x 1600 @ CV pace, r= 3' + 1 x 300
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
saturday - on own, aerobic running + stretching
sunday - on own, long aerobic running + recovery

calm before the storm

No parking issues with bball this week...we talkin about practice...
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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

+ 4 x 4 x 400 @ AE Power pace, r= 30" / R= 2'

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

friday (time - tbd)
800j + mcmillan wu

+ women & mMD: 3 x 200 + 2 x 300 + 400 + 2 x 300 x 3 x 200,
@ AE Power pace, r= 90" + 10 min rec + 1 x 600 fast
+ menLD: 6-8k @ Threshold pace + 1 x 300

+ strength & conditioning

saturday

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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third time's the charm for the music city

One last time to Nashville for the indoor season and some exciting performances are in store! Looking forward to the upcoming week, both Tue and Thu will have bball games, so the best scenario is for you to find alternate transportation to practice other than driving.  That way we won't have to deal with any parking issues at all.
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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 400m cut-downs, r= 5'
OR 5 x 1600m @ CV pace, r= 3' + 4 x 200 @ AnAeE pace, r= 200j
(some men and women will do either workout)

+ 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)
those not traveling or those competing on Saturday only:
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
those traveling and competing on Friday
+ light aerobic running + 2-3 x 200's @ RP

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 4-6 x 100 @ RP
(some will compete in DMR & 5k in evening)
those not traveling (6:00AM):

800j + mcmillan wu
+ 3 x 1000m @ VO2max pace, r= 5' + 4 x 6th St hill, r= WALK down

+ strength & conditioning

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

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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south bend bound

Short week ahead with Thursday departure for South Bend where great opportunities await!  Those not traveling will be on your own from Thur-Sun.  For Friday's workout you are encouraged to try to arrange a time for your group to get together.  For Sunday, try to get out to Kennesaw or the River.
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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

+ 20 x 300 cut-downs, r= 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 (on your own)
those not traveling or those competing on Saturday only:
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
those traveling and competing on Friday
+ light aerobic running + 2-3 x 200's @ RP

friday
those competing:
AM shake-out, time-tbd
+ MEYO INVITATIONAL
those competing Saturday (time - tbd):
+ light aerobic running + 2-3 x 200 @ RP
those not traveling (on your own):

800j + mcmillan wu
+ workout - tbd

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
MEYO INVITATIONAL
those not competing:

aerobic running on your own

+ stretching

sunday (on your own)
those traveling:
light aerobic running after travel
those not traveling:

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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clemson on deck

Sorry for the very delayed post!  Lots going on this week so please read through carefully.  Home basketball games are going to affect practice on Wed and Thur.

FOR WEDNESDAY & THURSDAY - you will get a MAX of 7 miles in during the afternoon session, so everyone will be done running by about 4:40 PM, leaving 20 minutes for post-run stuff at track.  Track will close at 5:00 PM, so everyone should be able to get in recovery activities in training room, shower, and be out of locker room by 5:45 PM.
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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

+ (park 2k lake loop) 3-4 x 2000 @ C(ritical)V(elocity) pace, r= 3'
OR (for those racing 5000m on Fri or 800m on Sat)
+ (track) 4 x 300 + 800 + 600 + 3 x 400 @ AnAe E pace, r= 300j, 5', 4', 400j

+ 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 80m fast striding uphill w/ walk down recovery
+ light aerobic running
(those competing Friday add 2-3 x 200 @ RP)
+ hip circuit

friday
those traveling Friday:
travel to Clemson
+ CLEMSON INV (mile, 5000m, DMR)
those traveling Saturday (time - tbd:
+ light aerobic running + 2-3 x 200 @ RP
those not traveling (time - tbd):

800j + mcmillan wu
+ 4 x 300 + 800 + 600 + 3 x 400 @ AnAe E pace, r= 300j, 5', 4', 400j
OR 5-6 sets of 400 @ VO2max pace + 1600 @ Tempo pace

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd (for those in Clemson)
travel to Clemson for those competing Sat only
CLEMSON INV (800m, 3000m, 4 x 400m)
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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nashville redux

"I am an apostle of the now - the everlasting present. Do today all you reasonably can - in your training, your affairs.

Do not attempt to see the end of the road.  Keep your 'ends' or goals in mind, but direct your brains to the solving and satisfactorily doing all that your hands, or feet, find to do today.

Restrain the propensity, in all of us today - to dream - imagine what we will do, what we will become.

It is true that imagination is an essential quality, but not when it stops at just imagining ourselves great athletes, or successful persons, and entirely lacks the normal next step - action - the getting up and doing - in the rain, in the heat, in the cold, in the dark!  Unless you are one of the 'doers' you are destined to remain unknown, unsung, unhonoured as an athlete..."
- Percy Cerutty, "Athletics: How to Become a Champion"
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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

+ 7 x 800 @ ~5k (AE power) pace, r= 1'
+ walk 50m, then 4 x 150 finishing speed, r= walk 50m
(walk at speed you choose, but must keep moving)

+ 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 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
+ 8 x 600 @ ~3k (VO2max) pace, r= ratio of 1:1
OR 5-7 x 1600 @ ~ /2 marathon (Threshold) pace, r= 3'

+ strength & conditioning

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

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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on to the music city

Solid first meet!  Work hard, think big, have pride, be great!
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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
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