nattys and the mighty mitochondria

On to Louisville, back to E.P. Tom Sawyer Park, and on the the NCAA National Championships! Congrats to Nahom and congrats to both the men's and women's teams...a great fall season continues!  See below schedules for everyone and make sure you are checking your Teamworks email regarding updated info for the rest of the fall semester and required days off.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by the coach.  But the gods of Aerobic Endurance do not operate under NCAA rules and they will extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off).  Keep this in mind over the next few weeks!

NCAA Nationals:
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 (9:00 AM - track)

800j + mcmillan wu

+ 12+ x 300, r= 300j
+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday
travel to Louisville
+ light aerobic running & mobility

friday
light aerobic running on xc course
+ 3-4 x 100 starts from line in spikes

saturday (on your own)

AM shake-out, time - tbd
+ NCAA NATIONALS, m= 10k @ 11:45 AM
+ travel to Atlanta

sunday

no required activity, suggested activity - light aerobic running


Group that did not compete at NCAA South Region:
mon - no required activity, suggested activity: 1 hr cross-training
tue - no required activity, suggested activity: light running + taurus
wed - (3:30 PM) normal Wed practice + Nahom send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: aerobic running + taurus
sat - no required activity, suggested activity: light  running + mobility
sun - (time - tbd) normal Sunday long run at river + recovery

Group that competed at NCAA South Region:
mon - no required activity, suggested activity: off
tue - no required activity, suggested activity: off
wed - (3:30 PM) normal Wed practice + Nahom send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: light running + strength circuit
sat - no required activity, suggested activity: light running + mobility
sun - no required activity, suggested activity: aerobic running + mobility

tuscaloosa bound

NCAA South Region group:
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 - track)

800j + mcmillan wu

+ 10-12 x 300, r= 300j
+ strength & conditioning

wednesday

aerobic running on your own in AM
+ travel to Tuscaloosa
+ shake-out upon arrival

thursday
light aerobic running over xc course
+ 3-4 x 100 starts from line in spikes

friday
AM shake-out, time - tbd
+ NCAA SOUTH REGION, m= 10k / w= 6k
+ travel to Atlanta

saturday (on your own)

no required activity, suggested activity:
light aerobic running

+ stretching

sunday

no required activity, suggested activity - off

Group not competing at NCAA South Region:
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 (6:30 AM - track)

800j + mcmillan wu

+ 3000m TT
+ strength & conditioning

wednesday

no required activity, suggested activity:
light aerobic running
+ stretching & mobility

thursday - saturday
no required activity, suggested activity - off

sunday
no required activity, suggested activity:
light aerobic running
+ stretching & mobility

grind then shine

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 - on park 2k lake loop)

800j + mcmillan wu

+ workouts - tbd

+ 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 - on track)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

call to post

It's time...

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 - in Brock)

800j + mcmillan wu

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

wednesday

ACC Group:
aerobic running on your own in AM
+ travel to Louisville, KY
+ shake-out upon arrival
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
ACC Group:
light aerobic running over xc course
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ hip circuit

friday
AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, m= 8k / w= 6k
+ travel to Atlanta
those not traveling:
800j + mcmillan wu
+ 4 x 1000 @ 90%, r= 1' + 2-4 laps jogging + 1 x 600 fast
(track available 8AM - 4PM, text times to coach)

+ 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

onward 2017

Our end goal of P45417.HNL is within reach, time now to double down on...recovery in the training room, hydration, proper nutrition, iron supplementation, sleep, intentional cross-training, and everything else that goes into a successful conclusion to the fall season!

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) 2400's @ 85%, r= 90" (w= 2 / m= 3)
+ 800, 600, 400 @ 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 / m= 8-10

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

rammer jammer, yellowhammer, give'em hell, (in) alabama

Great regional opportunity this week in Tuscaloosa!  Let's take care of the little things that we continue to talk about and be ready to have an awesome race.  Fall break gives us a great chance to rest a little this week before the championship season drive.  Our program is team-centered, athlete-driven.  So the stage is set and your hands are on the wheel.  Where we goin'?

Switching gears, Gainesville (FL) native Tom Petty passed away recently.  Yesterday at the end of the third quarter of the LSU vs UF football game in Gainesville, the crowd paid tribute to their lost son.  WATCH IT below!  How awesome to touch people with your talent as Tom Petty did.  You may not realize it but each of us has that same opportunity every day, just maybe not 90,000 people at a time!  But recognize, develop, and use your talent always...make a difference.

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 (8:30 AM)

800j + mcmillan wu

+ Oregon Drill v.GT, w= 25' / m= 30' (location - tbd)
+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday
those competing at Crimson Classic
depart for Tuscaloosa at 11:30 AM dressed to run
+ light aerobic running over xc course
+ 3 x 100 starts from line in spikes
those not competing at Crimson Classic:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ 5 x fast grass strides in spikes
+ hip circuit

friday
AM shake-out, time - tbd
+ CRIMSON CLASSIC, m= 8k / w= 6k
+ travel to Atlanta
those competing at Berry Inv:
light aerobic running on own in AM
+ 3 x 100m starts on grass or turf
those not competing:
workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
those competing at BERRY INV: m= 8k / w= 6k

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

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