destination tampa

What started with the whole team back in August moves to Tampa this week with three men and three women for the NCAA East Preliminary Round!  Competition starts on Thursday and ends on Saturday, so make sure you keep up with the team's results.

For those not going to Tampa, you should be either taking a break or just maintaining some light running through May until the new schedule starts up in June.  Stretching, mobility, and recovery should still be part of your daily routine.

monday (8:30 AM)

800m & 10k:
mcmillan wu
+ 3 x 2 x 200, r= 400j
(set 1 @ 5k-1-2" + set 2 @ 5k-3-4" + set 3 @ 5k-4-6")
3000SC & 5k:

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday (7:00 AM)

3000SC & 5k:
mcmillan wu
+ 3 x 2 x 200, r= 400j
(set 1 @ 5k-1-2" + set 2 @ 5k-3-4" + set 3 @ 5k-4-6")
800m & 10k:
light aerobic running or OFF

+ 6-8 x technique strides on grass
+ travel to Tampa

wednesday (time - tbd)
800j + dynamic wu
+ 800m & 10k:  light aerobic running + 2-3 x 200 @ RP
+ 3000SC & 5k:  light aerobic running + hurdle drills + strides

thursday (time - tbd)
800j + dynamic wu
+ 800m & 10k:  AM shake-out + PM COMPETITION
+ 3000SC:  light aerobic running + 2-3 x 200 @ RP
+ 5k: light aerobic running + stretching & mobility

friday (time - tbd)
800j + dynamic wu

+ 800m & 3000SC:  AM shake-out + PM COMPETITION
+ 5k:  light aerobic running + 2-3 x 200 @ RP

saturday (time - tbd)
800j + dynamic wu
+ 5k:  AM shake-out + PM COMPETITION
+ 800m & 3000SC:  light running on own

sunday (time - tbd)

aerobic running
+ cool-down exercises
+ recovery strategies

post-season prep

For those continuing, see below.  For those finished, time for a break to regenerate.  Then time to get back to work!

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 (7:00 PM)

+ 800 & 1500:  11 x 200 cut-downs, r= 90"
+ 3000SC & 5k/10k: Threshold run

+ strength & conditioning

wednesday (7:00 PM)
400j + lunge matrix wu

+ aerobic running

+ general strength circuit

thursday (7:00 PM)
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit

friday (7:00 PM)
800j, mcmillan wu

+ 800 & 1500: 400, 200, 300, 200, r= 3', 2', 3' + 1600j + 1 x 500
+ 3000SC & 5k/10k: 3 x 3 x 400 cut-down from 5k pace

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
#WATT

south florida invasion

"It was shortly after that Cassidy began to notice something very strange in his training: it was nearly impossible to make himself hurt...in the afternoon he thrashed himself through his distance run or interval workout and finished somewhat itchy, as if something were up.  This night he told Denton about this strange sensation of invulnerability.  Cassidy admitted to being very puzzled.

But the Olympian just settled back against the porch step, sipped his coffee and smiled warmly at the miler.

"How nice," he said, "for you to have arrived on time."  - Once a Runner


For those done competing for the season, time for a well-earned and much needed break.  Two weeks, at least ten days of no running.  You can begin light running at the end of the second week, or continue to full two weeks off.  HOWEVER, you should work on stretching and mobility throughout. When you do return to running, keep it very light.  Also, as you return to running, you can add cross-training.  Explore different modes of cross-training, find out what you enjoy doing.

#WATT

monday (8:30 AM)
1500m: 4-6 x 400 @ 105% of RP, r= 3'
10,000m: easy running + 6 x 300 cut-downs, r= 300j

others: off or light aerobic running
+ travel to Miami

tuesday (time - tbd)

+ 3000SC & 5k: 6 x 600 @ CV, r= 200j + 1600j + 2 x 300
+ 800m:  4 x 100 + 2 x 150 + 1 x 200 @ speed endurance, r= 5', 6'
+ 1500 & 10k: light aerobic running or OFF

+ strength & conditioning

wednesday (time - tbd)

1500m & 10k: light aerobic running + 2-3 x 200 @ RP
800m, 3000SC, 5k: light aerobic running + strides

thursday
1500m & 10k: AM shake-out + ACC CHAMPIONSHIPS
800m & 3000SC: in AM, light aerobic running + 2-3 x 200 @ RP
5000m: tbd

friday
800m & 3000SC: AM shake-out + ACC CHAMPIONSHIPS
5000m: in AM, light aerobic running + 2-3 x 200 @ RP
1500m & 10k: tbd

saturday
800m, 1500m, 5000m: AM shake-out + ACC CHAMPIONSHIPS
3000SC & 10k: tbd

sunday
light aerobic running
+ stretching & mobility
+ travel to Atlanta

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