off to rocky top

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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

800j + mcmillan wu
(6:45 AM - 5k/10k group)
2 x (600, 400, 300, 200) + 400, 300, 200
(3:30 PM - mid-distance/3000SC)
8 x 400 @ 105% of 1500m RP, r= 400j (3-4')

+ 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
+ 6 x 80m Cherry St hill sprints, r= walk down recovery
+ light aerobic running
+ hip circuit

+ 2-3 x 200 @ RP (for those racing)
travel to TENN (for those racing)

friday

those not traveling (AM time - tbd)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning
those competing:
shake-out in AM
+ TENNESSEE RELAYS

saturday
those not competing:
aerobic running on your own
+ stretching
those competing:
shake-out in AM
+ TENNESSEE RELAYS

sunday (optional practice, time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

the path to greatness goes down myelin road

"I have always maintained that excepting fools, men did not differ much in intellect, only in zeal and hard work" - Charles Darwin

With the outdoor racing season in full swing, every meet is important, every meet is an opportunity to push our personal barriers further.  As you approach each race, challenge yourself to shoot for performances just beyond what you think you are capable of, put yourself in a position two-thirds into each race to accomplish something special.  This challenge is physical to be sure, but even more, it is a mental challenge.  And with grit, determination, and positive energy, each of you is up to this challenge!
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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 (6:00 AM, may be a little later depending on class schedules)

800j + mcmillan wu

+ 20 x 300 cut-downs from CV pace, r= 1'

+ 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
those not traveling (on your own)
800j + dynamic wu
+ 6 x 80m Cherry St hill sprints, r= walk down recovery
+ light aerobic running
+ hip circuit

those traveling/competing:
light aerobic running on your own + 2-3 x 200 @ RP
travel to FL
+ shake-out upon arrival
+ FLORIDA RELAYS (5k)

friday

those not traveling (AM time - tbd)
800j + mcmillan wu
+ w= 5 x 1600, r= 3' / m= 6400m @ CV + 6-8 x 200
+ strength & conditioning
those competing:
shake-out in AM
+ FLORIDA RELAYS

saturday
those not competing:
aerobic running on your own
+ stretching
those competing:
shake-out in AM
+ FLORIDA RELAYS

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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it's great to be a yellow jacket

During a recent dinner conversation with CJP, it was all about how important energy is with regards to athletic competition.  Today at the NIT bball game was a great demonstration.  The energy in the building was palpable.  What kind of energy are you bringing every day to your teammates and to practice?  What kind of energy are you bringing to competition?  Bring the energy, awesome things will happen!
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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 (9:30 AM)

800j + mcmillan wu

+ 8 x 600 @ VO2max pace, r= ratio of 1:1-1.25
(3000SC: 6 x 600, then 2 x 400 w/ hur @ RP)

+ strength & conditioning

wednesday
(Raleigh Relays group @ 9:30 AM)
(FSU Relays group, travel to Tallahassee in AM)
400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (time-tbd for both groups)
800j + dynamic wu
+ 2 x 80 + 2 x 100 + 1 x 150 w/ walk recovery
+ light aerobic running + 2-3 x 200 @ RP
+ hip circuit

friday
AM shake-out, time - tbd
FSU RELAYS / RALEIGH RELAYS
those not competing:
800j + mcmillan wu

+ 3 x 400 + 4 x 300 + 4 x 200 @ AnAe E pace, r= 90" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

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
P45417

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
P45417

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
P45417

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!
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

+ 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
P45417

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