next stop blacksburg

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #hustle #juice #byoj #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

+ 3 sets of 4 x 400 @ ~AE Power, r= ratio of 1.0:0.5 / R= 2'
then 50w + 3 x 150 finishing speed, r= 50w
(800m: 2 x 4 x 400 @ Ae Power + 6 x 200 @ speed end, r= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

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

friday (3:30 PM)
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

this train is bound for glory

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#hustle #juice #byoj #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 (3:30 PM)

800j + mcmillan wu

+ 6-8 x 1000 @ ~ CV, r= 1' + 1600j + 4 x 400 @ ~AnAe E, r= 2'
(800m: 4 x 1000 @ CV, r= 1 + 1600j + 4 x 400 @ ~AnAe E, r= 2'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ 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
(those competing in 5k on Fri, no fast-striding uphill, 2-3 x 200 @ RP)
+ hip circuit

friday
those traveling to Vanderbilt:
travel to Nashville in AM
+ light aerobic running + 4-6 x 100 @ RP
(some will compete in 5k in evening)
those competing in Boston:
AM shake-out, time-tbd
+ BU VALENTINE INV
those not traveling (6:00 AM):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
VANDERBILT MUSIC CITY INV / BU VALENTINE INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

to the great go blue north

***NOTE CHANGE TO TUESDAY PRACTICE TIME TO 6:00 AM FOR EVERYONE - meet in McCamish, workout will be on the track

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#hustle #juice #byoj #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 - track)

800j + mcmillan wu

+ 200, 300, 400, 500, 600, 800, 1000, 1200, (1500) @ ~Ae Power, r= 1:1
+ 800j
+ 4 x 30" Fowler St hill @ ~AnAe E effort, r= walk-jog down
(800m & MD: 200, 300, 400, 500, 600 + 6-8 x 200 @ AnAe P)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday
those traveling to Michigan:
travel to Ann Arbor in AM
+ light aerobic running + strides in PM
+ those competing on Friday, 2-3 x 200 @ RP
those not traveling:

800j + dynamic wu
+ 6 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those competing at Michigan:
AM shake-out, time-tbd
+ MICHIGAN POWER 5 INV
those competing on Sat:
light running + 2-3 x 200 @ RP
those not traveling (time-tbd):

800j + mcmillan wu

+ workout @ Threshold - tbd

+ strength & conditioning

saturday
those competing at Michigan:
AM shake-out, time-tbd
+ MICHIGAN POWER 5 INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

Noble Eightfold Path

From the beginning days of Buzz Runs...the Noble Eightfold Path:

Right Views
Right Thoughts
Right Speech
Right Conduct
Right Livelihood
Right Effort
Right Mindfulness
Right Concentration

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

*Tuesday note:  this week, and next week also, men's bball will have home games at 7:00 PM.  Parking at McCamish will not be available, so plan accordingly!

Daily - 5 minute mindfulness

#hustle #juice #byoj #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 (3:30 PM)

800j + mcmillan wu

+ 6-8 x 1000 at park @ ~CV pace, r= 75" on cinder or grass loop
+ 4-6 x 30" hill @ ~AnAe E effort, r= walk-jog down
(800m: 4 x 1000 @ CV pace, r= 75" + 8 x 30" hill)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those competing on Fri (Mile, 400m):
AM shake-out on own
+ depart for Clemson in AM
+ CLEMSON BOB POLLOCK INV
those traveling and competing on Sat:
light running on own in AM & 2-3 x 200 @ RP
+ depart for Clemson
+ light running for mileage
those not competing (6:00 AM):

800j + mcmillan wu

+ AnAe E work  OR  Threshold work

+ strength & conditioning

saturday
those competing (600m, 800m, 3000m):
AM shake-out, time-tbd
+ CLEMSON BOB POLLOCK INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

it isn't in my blood

With the competition season underway, remember..."Training was a right of purification; from it came speed, strength.  Racing was a rite of death; from it came knowledge."

Help me, it's like the walls are caving in
Sometimes I feel like giving up
No medicine is strong enough
Someone help me
I'm crawling in my skin
Sometimes I feel like giving up
But I just can't...
It isn't in my blood
#juice

Easy day reminder (Mon if run, Wed, Thu, Sat): rule of thumb, run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#hustle #juice #byoj #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 (3:30 PM - park cinder loop)

800j + mcmillan wu

+ 4 x 800 @ ~CV, r= 1' + 8 x 400 @ ~Ae Power, r= ratio of 1.0:0.5
(800m - 4 x 400 @ Ae Power (95%) + 6-8 x 200 @ AnAe P (120%)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ 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
+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+light aerobic running + 2-3 x 200 @ RP
(some may compete in DMR or 5k in evening)
those not traveling (6:00 AM):
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 at mountain

+ cool-down exercises

+ recovery strategies in training room

on your marks 2019

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!  Do the math, figure it out and SLOW DOWN!

*Wednesday note:  due to 7PM home bball game, get most of your mileage in on your own in the morning, leaving shorter run for afternoon practice.

Daily - 5 minute mindfulness

#hustle #juice #byoj #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 (3:30 PM)

800j + mcmillan wu

+ 1000's at park @ ~CV pace, r= 75"
+ 6-8 x ~100m grass hill @ ~AnAe E (~mile pace) effort, r= walk-down
(800m: 4 x 1000 @ CV pace, r= 75" + 8-12 x ~100m grass hill)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ (for those racing) 2-3 x 200 @ RP
+ hip circuit
*those traveling on Thursday may need to do on own before departing

friday
those competing:
AM shake-out, time-tbd
+ COMPETITION
those not competing (AM time-tbd):

800j + mcmillan wu

+ AnAe E work  OR  Threshold/Tempo work

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

ringin' in 2019 with #juice

Reminders:
>report your weekly mileage, mileage and pace details for Sunday long run, and results for Tue workout via text or email
>make sure you complete everything listed for practice each day and stay in the same routine of regular practice
>If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches
>report back to campus on Wednesday

***team picture and make-up headshots will be Thursday morning, time not finalized but likely 10:30 AM***

EASY DAY PACE UPDATE (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!  Do the math, figure it out and SLOW DOWN!

#hustle #juice #byoj #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 (on your own)

800j + mcmillan wu

+ reps @ ~Ae Power (~5k pace), r= work:rest of 1.0:0.5 + 1600j
+ 4 x 30" hills @ ~AnAe E (~mile pace) effort, r= walk-jog down
(w= 6 x 800 / m= 5-6 x 1000 / 800= 4-6 x 800)
*can also do this workout as fartlek off track w/ 6 x 3' efforts, r= 1.5'
*pace should be slow end of Ae Power to slow end + 1"

+ 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 (2:30 PM)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (2:30 PM)

800j + mcmillan wu

+ Threshold work + hills at park

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room