river city racing

What started with the whole team back in August moves to Jacksonville 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 Jacksonville, you should be either taking a break or just maintaining some light running through May until the new schedule starts, which will be sent soon.  Stretching, mobility, and recovery should still be part of your daily routine.

monday (8:30 AM)

800m & 1500m:
mcmillan wu
+ 300, 200, 200 @ SE, r= 600j, 400j
5000m:

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday

travel to Jacksonville
light aerobic running

+ 6-8 x technique strides
+ hip circuit, mobility

wednesday (time - tbd)
800j + dynamic wu
+ 800m & 1500m:  light aerobic running + 2-3 x 200 @ RP
+ 5000m:  3-4 mi light aerobic running + 4-6 x 300 cut-downs, r= 300j

thursday (time - tbd)
800j + dynamic wu
+ 800m & 1500m:  AM shake-out + PM COMPETITION
+ 5000m: light aerobic running + stretching & mobility

friday (time - tbd)
800j + dynamic wu

+ 800m:  AM shake-out + PM COMPETITION
+ 5000m:  light aerobic running + 2-3 x 200 @ RP

saturday (time - tbd)
800j + dynamic wu
+ 1500m & 5000m:  AM shake-out + PM COMPETITION

sunday (time - tbd)

aerobic running
+ cool-down exercises
+ recovery strategies

into the postseason

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 (8:00 AM)

+ 4-6 x 1600 @ ~CV, r= ratio of 1.0:0.5 + grass strides
OR 3 x 400 + 4 x 300 + 4 x 200, r= 90" / R= 4'

+ strength & conditioning

wednesday (9:00 AM)
400j + lunge matrix wu

+ aerobic running

+ general strength circuit

thursday (9:00 AM)
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit

friday (7:00 AM / 8:00 AM)
800j, mcmillan wu

+ 5600-6400 @ Threshold + grass strides
OR 2 x 500 @ AnAe P, r= 8-10' + grass strides
OR 2 x 400 @ Speed Endurance, r= 3' + grass strides

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

nothing cavalier about our intent

"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.

monday (1500m & 10k - 9:00 AM)
800j + mcmillan wu
+ workouts - tbd (80%/Tempo-based)
(all others - 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 (PM time - tbd)
AM travel to Charlottesville
800j + mcmillan wu
+ workouts - tbd (80%/Tempo-based)

+ 1500 & 10k: light aerobic running + strides

+ strength & conditioning

wednesday (AM 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: light aerobic running

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

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

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

exams'19

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 #MTM #actachieveactualize

NOTE: practice time this week will be 8:00 on Tue, 8:30 AM on Wed, and 7:30 PM on Thur.  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/practice will be arranged.  With dorm move out / hotel move in on Friday, and with the Senior Graduation Brunch on Friday morning, we felt the Thursday evening practice would work best.

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 for some of you also includes moving out of the dorms and moving into the post-season hotel.  Plan ahead!

Please make sure you sign up for an individual year-end meeting.  Look for a google doc link to be sent out for you to 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.  Available meetings will be in the afternoon and early evening.

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)

+ 6 x 1000 @ CV, r= 1' + 1200j + 4 x 200 @ AnAe P, r= 2'
OR 2 x 3 x 500 @ AnAe E, r= work:rest of 1:2 / R= 6'
OR 1600 AT + 1600j + 4-6 x 300 @ SE, r= work:rest of 1:10
OR 3 x 4 x 400, r= 45" / R= 1600j (#1 @ AnAe E / #2 & 3 w/ hurdles)

+ strength & conditioning

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

+ light aerobic running

+ 4-6 x technique strides

+ general strength circuit

thursday (7:30 PM)
800j + mcmillan wu
+ 5600-6400m @ Threshold + grass strides
OR 4 x 1000 @ CV, r= 1' + 1600j + 4 x 400 cut-downs, r= 400j
OR 12 x 200, r= 200j
+ 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

125 years of penn relays at historic franklin field

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 #MTM #actachieveactualize

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 Relays Thu nite & wDMR: 3-4 miles easy + 6 x 300 cut-downs
Penn Relays m4x8 & UGA group: 3 x 200 + 3 x 400 + 3 x 200 @ AnAe P

+ strength & conditioning

wednesday (8:30 AM)

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit
Penn Relays Thu nite group & wDMR:
light aerobic running + 2-3 x 200 @ RP
+ possible light shake-out upon arrival on practice fields
11:00 AM departure from campus for airport

thursday (on your own)
800j + dynamic wu
+ 6 x 40m ramp sprints w/ walk-down recovery
+ light aerobic running
+ hip circuit
PENN RELAYS - AM shake-out + RACE
+ m4x800 will meet and run on warm-up fields

friday (on your own)

those competing Fri @ UGA 800m:
AM shake-out + travel to Athens + RACE
those competing Sat @ UGA 1500m:
light aerobic running + 2-3 x 200 @ RP + travel to Athens
Penn Relays group:
light aerobic running + strides on warm-up field

saturday

those not competing at PENN 4 x 800m & UGA 1500m:
AM shake-out + RACE
those not competing:
aerobic running on your own
+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

#404takeover

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 #MTM #actachieveactualize

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 4 x 400 @ Ae Power, r= ratio of 1.0:0.5 / R= 2'
OR 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP

friday
those not competing (AM time - tbd):
threshold run on beltline or track
+ strength & conditioning

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

saturday

those not competing:
aerobic running on your own
+ stretching & mobility
those competing Sat:
AM shake-out, time - tbd
+ GEORGIA TECH INVITATIONAL - 800m, 4 x 400m

sunday (on your own)

long aerobic running @ river

+ cool-down exercises

+ recovery strategies in training room

calm before the storm

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 #MTM #actachieveactualize

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

+ 4-6 x 1000 @ CV, r= 1' + 800j + 3 x 300 @ AnAe P, r= 500j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
those competing Fri (on own):
+ light aerobic running
+ 2-3 x 200 @ RP

friday (6:00 AM)
those not competing:
threshold run on track
OR 4 x 400, r= 3', 2', 1'
OR 2 x 400, r= 3'
OR 3 x 4 x 400, r= 1' / R= 1600j (1st set flat, 2nd  3rd w/ hur)
+ strength & conditioning
those competing Fri at Ole Miss:
AM shake-out, time - tbd

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (7:30 AM)

long aerobic running @ river

+ cool-down exercises

+ recovery strategies in training room