music city motoring

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, on track)

800j + mcmillan wu

women + mMD: 5 x 400 cut-downs to AnAe Power, r= 5' + 1 x 1600 Tempo
mLD: 4-6 x 1500 @ CV, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ 4-6 x sled pull technique strides

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
(those competing in 5k on Fri, no fast-striding uphill, 2-3 x 200 @ RP)
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 4-6 x 100 @ RP
(some will compete in 5k in evening)
those not traveling (6:45AM):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT MUSIC CITY INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

gig 'em in college station

Reminder - team meetings Wednesday this week, women @ 3:10 PM and men @ 3:15 PM

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

+ 8 x 600 @ AE Power pace (cinder loop), r= work to rest ratio of 1:0.5
+ 2-4 x 200 @ ~mile pace, r= 200j
(800 group on track, 6 x 300 @ AnAe P, r= 4' + 1 x 1600 @ Threshold)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday
those traveling to texas a&m:
travel to college station in AM
+ light aerobic running & strides in PM
those not traveling (3:30 PM)
800j + dynamic wu
+ 6 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those traveling to texas a&m:
shake-out & COMPETITION for dmr & 5000m
+ light aerobic running + 2-3 x 200 @ RP for those not competing
those not traveling (time-tbd):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday
those competing at texas a&m:
AM shake-out, time-tbd
+ COMPETITION
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

to tiger town

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

+ 1000's on cinder loop @ CV, r= 60" + 2-4 x 200, r= 200j
w= 6 / m= 8-10  (location - tbd)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running
+ hurdle drills
+ sled pull strides for technique

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 40 fast striding on ramp, r= walk down rec
+ light aerobic running
+ hip circuit

friday
those traveling and competing on Fri (5k & Mile):
light shake-out in morning on own
+ travel to Clemson in late AM
+ CLEMSON BOB POLLOCK INV
those traveling but not competing Fri (800 & 3k):
light aerobic running in morning on own
+ travel to Clemson in late AM
+ light aerobic running + 2-3 x 200 @ RP
those not traveling (time - tbd):
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
+ CLEMSON BOB POLLOCK INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

nashville again

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

+ 12 x 400 @ AE Power pace (cinder loop), r= work to rest ratio of 1:0.5

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in 5k in evening)
those not traveling (6:00AM):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

nashville bound

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

+ 1000's @ CV, r= 60" + 8 x 100-170m acc w/ walk rec
w= 6 / m= 8-10  (location - tbd)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60 + 2-3 x 80
+ light aerobic running
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in DMR in evening)
those not traveling (6:45AM):
800j + mcmillan wu
+ 2-3 x 8 x 200 @ VO2max, r= 100j / R= 400j
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT COMMODORE INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

ringin' in 2018

Again, some reminders:
>text or email your weekly mileage, and results for Tue workout
>make sure you are back on campus on Tuesday, January 2, 2018

ASSIGNMENT:
text coach a performance statement, so far about 65% of women and 50% of men have participated.
*to review, a performance statement is a simple, yet specific, form of positive self-talk that identifies the process of success for you, or what it takes for you to perform at your best.  Think more like a brief personal performance mantra you can repeat to yourself as you approach a race to keep you positively focused on what you need to to in the race.

COMPETITION:
We plan to take a fairly large number to compete this weekend.  Some will race (600m through 5000m) outright, some will run race (600m or 1000m) as a workout with some threshold work included afterward.  With the ACC meet being held on this track in late February, it's important to get familiar with the feel of a banked 200m track.

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 (on your own)

800j + mcmillan wu

+ AE Power (~5k pace) workout
*w= 6-7 x 800, m= 5-6 x 1000, work to rest ratio of 1:0.5
i.e. take one-half time rest of the time it took to run repetition

+ strength & conditioning

wednesday (2:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (2:30 PM)
800j + dynamic wu
+ 4 x 60m relay starts in spikes w/ walk back recovery + 2 x 80 fast
+ light aerobic running
+ hip circuit
(*6:00 PM - TEAM DINNER, details to follow)

friday (2:30 PM)

800j + mcmillan wu
those racing:
light aerobic running + 3 x 100 starts
those not racing:

+ Threshold workout - tbd

+ strength & conditioning

saturday
those racing:
travel to Clemson
+ shake-out, warm-up, race, threshold work
those not racing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

holiday2017.2

First, some reminders:
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018

ASSIGNMENT:
text head coach a performance statement
*a performance statement is a simple, yet specific, form of positive self-talk that identifies the process of success for you, or what it takes for you to perform at your best.  To construct your personal performance statement, imagine yourself as your coach, and you, the runner, are one minute away from toeing the line in the most important race of your career.  What are the last words of advice that you, the coach, gives to you, the runner?  This will serve as your first "rough draft" at a performance statement for yourself.

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 (on your own)

800j + mcmillan wu

+ 4-6 mile run as follows:
alternate 800 @ CV (~10k) pace + 800 @ Tempo (~80%) pace
(optional for men: alternate 1k @ CV + 1k @ Tempo)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 10 x 300 @ AnAe E (~mile) pace, r= 90"
then 1600j + 1 x 500 @ fast

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies