back home back to work

Great racing up north, now time to get even more focused as we build momentum from week to week, leading up to the championship weeks.  More than ever we must focus on the many small things that will ultimately determine the outcome of our season...recovery in the training room, hydration, proper nutrition, iron supplementation, sleep, intentional cross-training, and ... P45417.HNL

Are you doing your best?

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 400 uphill hard on road + (cinder loop) 2000's @ 85%, r= 90" (w= 2 / m= 3)
+ 3 x 1000 @ 3k pace, r= at least equal time + 3 x 200 @ mile pace, r= 1'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass) 1000's @ CV, r= 60" + 8 x 100-170m acc w/ walk rec
w= 6-7 / m= 8-10

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

hall of fame week

Solid week of training ahead, and a fun and exciting function to end the week...the GTAA Hall of Fame Induction on Friday, followed by half-time recognition at the football game for the new inductees, which include one of our women's T&F greats.  Read about her here:  ashlee kidd

Maybe we'll even reminisce and share the introduction of our assistant coach at her induction!

Back to business...recovery in the training room, hydration, proper nutrition, iron supplementation, sleep, intentional cross-training, and ... P45417.HNL

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ (on park road tennis ctr hill + cinder loop)
6 x 200 uphill w/ jog down rec + 3-5 miles @ 80% + 3 x 200 uphill

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass) 1000's @ CV, r= 75" + 8 x 100-170m acc w/ walk rec
w= 6-7 / m= 8-10

+ 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

ain't nobody got time for irma

A lot of uncertainty with the weather as we begin the week.  In addition, music midtown in the park this weekend means the park will be inaccessible.  While the Tue/Fri workouts are listed as "tbd" at this point, most likely Tue will be threshold-oriented and Fri will involve some type of long repeats.  Regardless, the work will be on point and we will continue our quest to take our fitness to a HNL!
P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (4:00 PM)

800j + mcmillan wu

+ 1600's on CRC turf field (track as back-up)
w = 3 x 1600 @ AT, r= 1' + 2 x 1600 @ 5k or faster, r= equal time rec
m = 3 x 1600 @ AT, r= 1' + 3 x 1600 @ 10k or faster, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on cinder loop) w= 6-7 x 1000 @ CV, r= 90" + 4 x 200, r= 200j
m= 2 x 4800 @ 85%

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

athens bound

An unusual week so make sure you're paying close attention to days and times.  After very promising start to the season for both teams, we have another great opportunity coming up this weekend.  Make sure you're getting as much sleep as possible, and make every effort to continue with 1-2 hours a week of intentional cross-training.  There is still a long way to go until the championships!
P45417.HNL

monday (8:30 AM)

800j + mcmillan wu

+ Oregon Drill v.GT (see above), w= 25' / m= 30'
+ strength & conditioning

tuesday (on your own)

aerobic running

+ stretching & recovery

wednesday (6:00 AM - park 2k lake loop)

800j + mcmillan wu

+ steady state aerobic running @ ~75%, w= 12k / m= 14-16k
+ strength & conditioning

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 80m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march or technique w/ mini-hurdles
+ hip circuit

friday
light aerobic running on own in AM
+ depart for Athens at 1:15 PM
+ light aerobic running over xc course (2-3 miles)
+ 3 x 100m starts from line in spikes
those not traveling (7:00 AM)
800j + mcmillan wu
+ workout - tbd

+ strength & conditioning

saturday (time - tbd)
AM - shake-out, time - tbd
+ UGA SEC PREVIEW (m8k @ 8:30 AM / w6k @ 9:15 AM)

those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

takin' it to a HNL

It's that time, first race of the new season, and time to take it to a HNL! P45417

With the holiday weekend approaching, we are altering the weekly schedule...we will meet for long run on Saturday morning, then Sunday will be our normal Monday of either OFF or light running or cross-training on your own.  We will workout on Monday morning next week.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM - park cinder loop)

800j + mcmillan wu

+ w = 3 x 1600 @ AT, r= 1' + 2 x 1200 @ faster than 5k pace, r= equal time
+ m = 4 x 1600 @ AT, r= 1' + 2 x 1600 @ faster than 10k pace r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 80m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday
AM - shake-out on own
+ depart for Oxford, AL in afternoon
+ JSU XC Opener
+ w = 4k / m= 5k
+ cool-down of 3-4 miles @ 75-80%
+ 2 x 200 fast

+ strength & conditioning

saturday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own)

OFF or light aerobic running
If OFF, cross-training is encouraged

runners...on your marks

Let's get ready to RUMBLE!  We're so ready to get this journey to excellence and fearlessness started with week one for 2017-18!I  We'll start it off early Tuesday morning with a structured cut-down effort to get an idea of where everyone is at.  Unlike last year we won't go in one big group, but will instead have two, maybe three groups for each gender.  We'll start around 75% effort and end at about 85%.  For Wed and Thu, because of the weather, try to get the majority of your mileage in on your own in the morning and leave 2-4 miles for the afternoon.  If you're not able to do this for some reason, communicate that with your coaches.  Friday, we'll work the lactate shuttle (look it up yo) with some 400's and then finish up with some hills.  P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop (~75% to 85%); w= 8k / m= 12k

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 60m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ (on cinder loop) 400 @ CV pace (~90%) + 400 @ Tempo pace (~80%)
w= 4800m / m= 4800-6000m
+ 4 x 200 uphill on tennis center road @ AE Power pace, r= 200j

+ 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

back to school v.2017

A busy week ahead but finally it's time to come back together as a team! Make sure you're on top of everything and managing your obligations well, it's important that you also have a solid week of training.  In preparation for your return, make sure you get the medical paperwork and the compliance forms done before Thursday of this week.  If you are unsure about anything, text or call one of your coaches asap.

Going back to last week, apparently some didn't quite grasp the important training concept of "super-compensation".  Maybe this will help... SUPER-COMPENSATION

For the workouts this week you'll need to consult the pace chart included as a tab with your annual training plan (or use the one provided below). Determine a very conservative and honest estimate of your current 5k fitness.  Then looking at the pace chart, select the 5k level one below (i.e. slower) your estimate.  Use this level to determine your 80% pace for Tuesday and your 85% for Friday:

Tue: Tempo run at 80% (women = 5-6 miles / men = 7-8 miles), then 4 x 20" fast strides with slow walk back recovery (start 80% a little slower than desired pace, then gradually work your way to desired pace)

Fri: 85% threshold 1600's + 1 x rep @ 5k pace (women = 3 @ 85%, r= 1' + 5' jogging + 1 x 1200 @ 5k) / men = 4-5 @ 85%, r= 1' + 5' jogging + 1 x 1600 @ 5k)

Read that as 1600s @ 85% with 1 minute recovery, then 5 minutes jogging, then 1 x effort at 5k pace.  Make sure you understand workout, if you have questions,  contact us.  These workouts should be done in the mornings. For Friday, workout should be done on the track and we will have it open at 6:00 AM.  Since this is not an official mandatory practice, coaches will not be in attendance during the workout.

Tentative schedule for the week:

FRESHMAN                                    

WED - move-in and begin Jump Start Jacket orientation for all incoming.
THU - run on own in morning, JSJ program 9 AM - 7 PM
FRI - run on own in morning, JSJ program 9 AM - 4 PM
(see schedule below for full team)

UPPERCLASSMEN
THU - move-in
FRI - run on own in morning, team lunch at 12 noon, upperclassmen social/leadership at 1 PM
(see schedule below for full team)

FULL TEAM
FRI - team dinner and social at 5:30 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team BBQ at 5:30 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 3 PM

MON - fall semester classes begin
TUE - first official practice at 6 AM...P45417!