action plan

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

+ 6-8 x 800 @ ~CV pace, r= 400 @ ~65%

+ 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

+ w & mMD: 10-12 x 300 @ ~AnAe E, r= 400 @ ~65%
+ mLD: 14,000m @ ~75% on park 2k lake loop

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

NCAA Nationals:
Communicate directly with coach regarding schedule

morning joy...and then some

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

Last Saturday morning, we saw how we can be moved by sport.  What a thrilling run, what a display of courage and will, of heart and soul.  How the effort of one can lift many, and the hope of many can lift one.  For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm.

Now as we begin to switch gears to the upcoming track season, I thought it might be a good time to revisit an old phrase introduced several years ago..."and then some".

"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.

Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.

Group that did not compete at NCAA South Region:
mon - weekly day off, suggested activity: 1 hr cross-training
tue - (6:00 AM) normal practice, workout - tbd
wed - holiday break, suggested activity: aerobic running + taurus
thu - holiday break, suggested activity: aerobic running + hip circuit
fri - holiday break, suggested activity: workout on own - tbd
sat - holiday break, suggested activity: aerobic running + mobility
sun - holiday break, suggested activity: long aerobic running + recovery

Group that competed at NCAA South Region:
mon - weekly day off, suggested activity: 1 hr cross-training
tue - no required activity, suggested activity: aerobic running + mobility
wed - holiday break, suggested activity: aerobic running + taurus
thu - holiday break, suggested activity: aerobic running + hip circuit
fri - holiday break, suggested activity: aerobic running + mobility
sat - holiday break, suggested activity: 1 hr cross-training
sun - holiday break, suggested activity: long aerobic running + recovery

NCAA Nationals:
Communicate directly with coach regarding schedule

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