the great outdoors

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

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 #allgolds #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

+ 9 x 600 @ Ae Power, r= ratio of 1.0:0.5 + 1200j + 2 x 400 @ AnAe E, r= 1'
(800m: 6 x 600 + 1200j + 2 x 2 x 400 @ AnAe E, r= 1' / R= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump 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 (time - tbd)
800j + mcmillan wu
+ 4 x 200 + 4 x 400 + 4 x 200 @ AnAe P + 1600-4800 @ Threshold
r= 200j, 400j, 200j; R= 5'
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:00 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

one in a hundred

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 #allgolds #hustle #juice #byoj #actachieveactualize

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

Who are our nine real fighters...and who is the warrior?

Distance Medley Relays:
monday (4:15 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
tuesday (on your own) - OFF or light run
wednesday - travel to Blacksburg in AM, light running + 2-3 x 200 @ RP
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 800 or Mile qualifying, 5k final in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - travel to Atlanta in AM, light running on own in PM

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - OFF or light run on own, travel to Blacksburg late afternoon
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM, Mile or 800 qualifying or 5000 in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - travel to Atlanta in AM, light running on own in PM

3000m:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - light run on own, travel to Blacksburg late afternoon
thursday - OFF or light run
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - travel to Atlanta in AM, light running on own in PM

those not traveling:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, workout - tbd
saturday - on own, aerobic running + stretching
sunday - light running on own

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