ncaa's and the mighty mitochondria

Off to Madison for the NCAA National Championships! Congrats to women's team for becoming GT's third ever team qualifier and congrats to the men's team on a well-earned fifth place regional showing! And well-done to everyone on establishing a great team culture and establishing new expectations! See below schedules for everyone with info regarding required days of no activity and suggested activity.  Many of you are ready to get back to workouts on Tue and Fri, so make sure you text coach if you want some direction.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by 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 (6:00 AM - track)

800j + mcmillan wu

+ 10' @ ~85% Threshold + 4-6 x 300 @ ~AnAe E, r= 300j
OR 12 x 300 @ ~AnAe E, 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
light aerobic running on own in AM & mobility
+ travel to Madison, WI

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

saturday

AM shake-out, time - tbd
+ NCAA NATIONALS, w= 6k @ 10:45 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, sugg. activity: light running or workout + taurus
wed - no required activity, sugg. activity @ 3:30 PM, AE running + team send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, sugg. activity: AE running or workout + taurus
sat - no required activity, suggested activity: light  running + mobility
sun - no required activity, suggested activity: 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 - no required activity, sugg. activity @ 3:30 PM, light running + team 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

tallahassee 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 (6:15 AM - track)

800j + mcmillan wu

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

wednesday

aerobic running on your own in AM
+ travel to Tallahassee
+ 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, w= 6k / m= 10k
+ travel to Atlanta

saturday (on your own)

tbd

sunday

tbd

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 (on your own)

light aerobic running
+ strides

wednesday (6:15 AM - track)

800j + mcmillan wu

+ 3000m TT
+ strength & conditioning

thursday - saturday
no required activity, suggested activity - off

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

grind then shine fall'18

And...sleep, recovery, right nutrition and right efforts...must rule the day.
#actachieveactualize

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
+ on park 2k lake loop)

(w= 6000m @ ~Threshold progression)
(m= 12-14k @ ~Easy Tempo, ~75%)
(w800= 4000m @ ~Threshold)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 40m fast striding on ramp

+ light aerobic running
+ work on A march or mini-hurdles
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)
800j + mcmillan wu
+ on track
(w= 3 x 1000 @ ~vVO2max, r= 5' + 8 x 200 @ ~AnAe E, r= 200j)
(m= 6 x 1600 @ ~CV, r= 2')
(800m= workout - tbd @ vVO2max)
+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

conference meet week

Championship season is here... sleep, recovery, right nutrition and right efforts...all must align with our values we went over at the first team meeting back in August (see PDF you received for reference) and your values (i.e. what is most important to you).
#actachieveactualize

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' / 800m: 20'
+ strength & conditioning

wednesday

ACC group:
aerobic running on your own in AM
+ travel to Boston, MA (depart from locker room at 12:15 PM)
+ possible short 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 in late AM
+ 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
Early AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, w= 6k (10:00 AM) / m= 8k (11:00 AM)
+ travel to Atlanta
those not competing:
workout - 12 x 400 @ Ae Power on track, r= ratio of 1.0:0.5
(800 group: 200, 300, 400, 500, 600, 800 @ vVO2max, r= equal time)

+ 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

calm before the storm

Final prep for the championship season begins and can't say it enough... sleep, recovery, right nutrition and right efforts...must rule the day.
#actachieveactualize

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

+ on park cinder loop; 1600s @ ~Threshold, r= 1'
(w= 3 x 1600 @ ~88% + 800, 600, 400 @ vVO2max, r= 1:1)
(m= 8 x 1600 @ ~85%)
(w800: 4 x 800 @ Threshold, r= 1.5' + 6 x 200, r= 200j)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 4 sgl leg mini-plyo box jumps + 30 acc
+ 4 x 80m fast striding on cherry st hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass)
w= 10 x 500 @ vVO2max, r= 1:1 + 6 x 100-150m acc w/ walk rec
m= 8-10 x 1000's, r= 75" + 6 x 100-150m acc w/ walk rec
(800: workout - 3 x 500 + 3 x 500 + 2 x 500)

+ strength & conditioning

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

sunday (9:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

happy valley bound

Fall break in the first half of week then some great racing opportunities in Happy Valley and at Berry College late in the week.  Enjoy the short break from school, rest and relax, and ask questions if you're unsure of any of the info below!
#actachieveactualize

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 (8:00 AM)

800j + mcmillan wu

+ Threshold running on track or cinder loop (w= 5200m / m= 6000m)
+ 1600j + 1 x 600 @ AnAe Endurance
(800m group: 12 x 400 in lane 8 @ 85% of MAS, r= ~35-45")
+ strength & conditioning

wednesday

Penn State group:
aerobic running on your own in AM
+ travel to State College, PA
(depart AA @ 1:00 PM, depart Hemphill @ 1:15 PM)
+ shake-out upon arrival - tbd
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
Penn State group:
light aerobic running over xc course in AM
+ 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
women's shake-out @ 6:30 AM / men's shake-out @ 7:15 AM
+ PENN ST NATIONAL INV, w= 6k (10:45 AM) / m= 5.2m (11:30 AM)
+ travel to Atlanta
Berry College group:
light aerobic running in AM
+ 3-4 x 100 starts on grass in spikes
those not competing:
tempo running @ 75-80% (w= 10k / m= 14-16k)
(800m group: 3 x 3 x 400 @ MAS, r= work:rest ratio of 1:1)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
Berry College group:
w= 6k / m= 8k (more info sent during week)

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

keep on truckin'

Another great opportunity this week to get in some solid training as we prepare for the Penn State meet.  Next week will mirror the Battle of Beantown meet.  For this week we'll have a good threshold session on Tuesday followed by some faster efforts to get anaerobic on Friday.  Keep in mind, those who are not competing for the team this season are able to leave campus for fall break after Friday's workout.  However, if you plan to stay on campus and train thru fall break with the team, please let us know so we can include you in any plans for fall break.
#actachieveactualize

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

+ on park cinder loop; 1600s @ ~Threshold, r= 1'
(w= 4 x 1600 @ ~88% + 6 x 200)
(m= 8 x 1600 @ ~85%)
(w800: 6 x 800 @ Threshold, r= 2')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 4 sgl leg mini-plyo box jumps + 30 acc
+ 4 x 90m (30 float + 30 acc + 30 float)

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass)
(w= 12 x 400 or 8 x 600 @ ~vVO2max, r= work:rest ratio of 1:1)
(m= 8 x 800 or 10 x 600 @ ~AE Power, r= 90"

+ strength & conditioning

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

sunday (time - tbd)

long aerobic running at river or kennesaw

+ cool-down exercises

+ recovery strategies in training room