spring ain't quite sprung but outdoors is here

As we transition to the outdoor season, let our ambitions grow larger than ever.

"I went for a walk in the woods and came out taller than the trees." - Henry David Thoreau
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And some seemingly random information on rough cross-training equivalents...1 mile of running = 10 min of water-running and elliptical / 2000m of rowing / 15 min of stationary biking / one-quarter mile of swimming.

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

+ 3 x 1000 + 3 x 600 + 3 x 400 @ AE Power, r= 2.5', 1.5', 1'
(very likely will be a 3000SC workout at separate time, tbd)

+ 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 (time - tbd)
800j + dynamic wu
+ 2 x 80 + 2 x 100 + 1 x 150 w/ walk recovery
+ light aerobic running
+ hip circuit

friday
those competing:
AM shake-out, time - tbd
YELLOW JACKET INV
those not competing:
800j + mcmillan wu

workout on THU - tbd / THU running on FRI, on your own

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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texas bound

With NCAA Indoors this weekend, the recommendation is after Tuesday's workout, the remainder of the week should be just aerobic running to get the mileage in on your own.  If you feel you need to workout on Friday, recommendations for middle and long distance are listed.  However, you may also design and execute a workout of your choosing.  Schedule for NCAAs will be communicated separately.
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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 500 + 4 x 400 + 4 x 300 @ VO2max, r= ratio of 1:1 (jog ~1/2 distance)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 6 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)
800j + mcmillan wu
RECOMMENDED: aerobic running + strides

IF WORKOUT, RECOMMEND:
MD - 5 x 300 cut-downs to AnAe Power, r= 4'
LD - 5 x 1600 @ CV pace, r= 3'
OR - workout of your choice

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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record breaking begins

A school record of nineteen years went down Saturday in South Bend.  The record-holder was a twelve-time ACC Champion, two-time NCAA Champion, went on to be an American record-holder in the indoor 1000m, a world-record holder in the 4 x 800m, and a World Indoor Champion in the 800m.  So quite a record to take down!  But...it's just the beginning.  Let's talk about records, make goals to break records, and break records.  Start with personal records then work your way up!
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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

+ 7-8 x 800 @ AE Power pace, 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

+ w & 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
+ w & mLD: 4 x 2k @ CV (on 2k lake loop), r= 3' + 4 x grass hill
OR 9-10 miles @ tempo pace

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running @ kennesaw or river

+ cool-down exercises

+ recovery strategies in training room
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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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