exams'18

NOTE: practice time this week will be 8:30 AM on Tue thru Thu.  This should allow you to get to both the 2nd and 3rd exam periods.  If you have an exam during the first exam period at 8:00 AM, TEXT COACH and an alternate time will be arranged.  Also TEXT COACH your mileage from last week.

For those racing ACC's, it is imperative that along with a successful academic week you also have a successful training week.  In order to accomplish this you must manage your week well!  Part of managing the week well also includes moving out of the dorms and moving into the post-season hotel.  Plan ahead!

By now everyone should have signed up for an individual year-end meeting.  If you haven't done so, please go to the google doc link and sign up for a time slot.  The meetings will be brief, but are important, so make sure you are prepared to go over the agenda items listed in the google doc.

#WATT
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 (w @ 8:30 AM / m @ 9:00 AM)

+ LD & 3000SC: 800 @ CV + 800 @ Tempo (75-80%)
continuous for 6400m (w) or 6400-10,000m (m) + 3-4 x 200, r= 200j
+ MD: 400, 200, 300, 200 @ AnAe Power, r = 3', 2', 3' + 1600j + 1 x 500 fast

+ strength & conditioning

wednesday (8:30 AM)
400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (8:00 PM)
800j + mcmillan wu
+ 3 x 4 x 400 @ AE Power, r= work:rest of 1.0:0.5 / R= 2'
+ 4 x 100 + 3 x 200 + 2 x 300 + 2 x 400, r= 100j, 200j, 300j, 400j
R= 2', 3', 4'
+ strength & conditioning

friday (on your own)
800j + dynamic wu
+ light aerobic running
+ stretching & mobility

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

#WATT

124 years of the penn relays at historic franklin field

#WATT
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)
YELLOW JACKET CELEBRATION @ GT Hotel

tuesday (3:30 PM)

800j + mcmillan wu
(Penn Thu nite: 3-4 miles easy + 4-6 x 300 cut-downs)
(Penn wDMR/m4x800: 1600 AT + 1600j + 2 x 3 x 200)
(those not competing at Penn: 4 x 300 + 2 x 700 + 3 x 300 cut-downs)
+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
Penn Relays group:
light aerobic running before departing
+ light shake-out upon arrival + strides on warm-up fields

thursday (on your own)
800j + dynamic wu
+ 4 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit
+ foot arch strengthening
PENN RELAYS - AM shake-out + RACE
+ m4x800 will meet and run on warm-up fields

friday (on your own)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning
PENN RELAYS w4x1500m - AM shake-out + RACE
(others: time - tbd, light aerobic running + strides)

saturday (on your own)
light aerobic running
+ stretching & mobility
PENN RELAYS m4x800m - AM shake-out + RACE

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

#WATT

there's no place like home

#WATT
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 300 + 2 x 700 + 300 cut-downs or AT run
OR 4 x 400 @ GP, r= 60", 45", 30" + 300 cut-downs or AT run
OR 4 x 200 @ GP, r= 30" + 300 cut-downs
OR 2 x 4 x 400 w/ hur, r= 1' / R= 1600j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC water jump practice)

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - tbd
+ strength & conditioning

those competing Fri - 1500, 3000SC, 5000m:
AM shake-out, time - tbd

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing Sat - 800m, 4 x 400m:
AM shake-out, time - tbd

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

the plains of auburn

#WATT
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

+ mLD & wLD: AT run,(w= 20' / m= 4 mi) + 1600j + 4 x 300 cut-downs
+ m10k: 14-16k Tempo run on park 2k lake loop
+ mMD & wMD: workout - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC water jump practice)

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
(800m: 4 x 120 + 3 x 150, r= 6')
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - tbd
+ strength & conditioning

those competing Fri at Auburn (1500 inv, 3000SC, 5000):
AM shake-out, time - tbd
depart for Auburn, time - tbd

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at Auburn (1500m, 800m):
AM shake-out, time - tbd

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

grind then shine

#WATT
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 / 6:45 AM / 3:30 PM)

800j + mcmillan wu

+ mLD & m3kSC & some wLD - AM workout
Threshold running (w= 20' / m= 4 mi) + 1600j + 4 x 300 cut-downs
+ mMD & most women - PM workout
Kosmin Test (2 x 1' OR 4 x 1') + 1600-3200j + 6 x 200 cut-downs

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
(800m: 2 x 120 + 2 x 150 + 1 x 300, r= 6')
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - 7 x 800 @ AE Power, r= ratio of 1.0:0.5
+ strength & conditioning

those competing at Athens:
AM shake-out, time - tbd
depart for Athens, time - tbd
1:00 PM - 1500m

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at Athens:
AM shake-out, time - tbd
depart for Athens, time - tbd
2:20 PM - 800m

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

coast to coast

#WATT
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

+ m&w3kSC, LD: Oregon Drill in Brock
+ m&w800, MD: workout - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
FL Relays 5k - light aerobic running + 2-3 x 200 @ RP
West Coast group - on own in AM, travel in PM

thursday
those not traveling:
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
+ foot arch strengthening
FL Relays:
racing Friday - on own in AM, light aerobic running + 2-3 x 200 @ RP
racing 5k - shake-out on own in AM, travel in PM, race in evening
West Coast group:  light aerobic running + 2-3 x 200 @ RP

friday
those not traveling:
(on your own) workout - tbd
+ strength & conditioning
those competing:
AM shake-out, time - tbd
FL Relays
800m, 1500m, 3000SC
West Coast Group
3000SC, 5000m

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at FL Relays:
AM shake-out, time - tbd
4 x 800 and/or DMR

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

SB18

#WATT
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 (8:00 AM - m3kSC / 8:30 AM - w3kSC / 9:00 AM - all others)

800j + mcmillan wu

+ m3kSC & w3kSC:
5 x 800 (2nd lap w/ hur on #1,3,5 @ 3kSC pace, r= 3' + 1 x 1000 @ AE Power
+ mMD & women: 4 x 1k @ CV, r= 1' + 800j + 4 x 400 @ AnAe E, r= 2'
+ mLD: 6-8 @ 1600 @ slow Threshold, r= 1' + 4 x 200 @ AnAe E, r= 200j
+ w800: 2 x 1000 @ CV + 2 x 400 @ AnAe E + 4 x 200 @ AnAe P, r= 2' / R= 4'

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
(12:00 PM: depart for Tallahassee)

thursday (8:00 AM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri (on own):
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
(all) + hip circuit
(all) + foot arch strengthening

friday
those competing:
AM shake-out, time - tbd
FSU RELAYS
800m, 1500m
+ either 5000m @ ~Threshold or 4 x 400m
those not competing (on own):
800j + mcmillan wu

+ 9 x 400 @ AnAe E, r= 3' (3 @ faster + 3 @ slower + 3 @ faster)
OR 14-16k @ Tempo on park 2k lake loop

+ strength & conditioning

saturday
travel to atlanta

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room
#WATT