off and running

NOTE ABOUT COVID TESTING... will take place on Tuesday this week between 7:30-8:00 AM in the Tech Center

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 / breathing techniques

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (9:00 AM - AAM cinder loop)

800j + mcmillan wu

+ (3k/5k) 4 x 1000 @ CV, r= 75-90" + 4 x 600 @ Ae P, r= 270j (~1:30)

+ (800/Mile) @ AnAe E...6x200 + 4 x 30" hills + 2x600 + 4 x 30" hills + 1x400

+ strength & conditioning in Brock

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 2 x 120 fast w/ walk back recovery)

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

friday
those competing on Fri (Mile):
AM shake-out on own
+ depart for Clemson
+ CLEMSON INV
those competing on Sat (800m, 3000m):
light running in AM & 2-3 x 200 @ RP
+ light running for mileage
those not competing (time - tbd):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday

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

aerobic running on own

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

the cold is merciless, but righteous

New year, new books, new ideas...same drive.

"The cold is merciless, but righteous.  It will show you the way."
- The Wim Hof Method

"the power of belief in ourselves, the power of strong intention, combined with directed attention"

- (also) The Wim Hof Method

NOTE ABOUT COVID TESTING... will take place on Wednesday this week, time and place - to be announced

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 / breathing techniques

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (9:00 AM)

800j + mcmillan wu

+ 1000's @ ~CV, r= 75-90"; w= 6 / m= 8-9

+ ~30-40" hill reps @ AnAe E effort w/ walk back recovery

(800:  2 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E, r= 90" / R= 4')

+ strength & conditioning in Brock

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

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

thursday (9:30 AM)

800j + dynamic wu

+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ (800: 2 x 120 fast w/ walk back recovery)
+ hip circuit

friday (9:00 AM)

800j + mcmillan wu

those competing:
+ light aerobic running
+ 2-3 x 200 @ race pace
those not competing:
+ Threshold work on track, either run or reps

(all) + strength & conditioning in Brock

saturday (on your own)

those competing:

AM shake-out
+ CLEMSON ORANGE & PURPLE ELITE
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

holiday2020.3

NOTE ABOUT COVID TESTING... all returning to campus must take covid test and receive negative result prior to participating in group practice

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should 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, you should contact your coaches
>report back on Saturday, January 2, 2021

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.  Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range.

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (track will be open by 10:00 AM)

800j + mcmillan wu

+ 1000's @ ~CV, r= 90"; w= 6 / m= 8-9

then 100, 110, 120, 130, 140, 150 fast w/ walk back recovery

(800 - 3-4 x (300 + 200 @ AnAe P, r= 1'); R= 8-12')

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

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

thursday (on your own)

800j + dynamic wu

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running

+ work on A march
+ hip circuit

friday (track will be open by 10:00 AM)

800j + mcmillan wu

+ 10 x 300 @ ~AnAe E, r= ratio of 1:2 + 1600j + 1 x 400 @ finishing speed

(800: 10-12 x 400 @ ~VO2max, r= ratio of 1:1)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2020.2

NOTE ABOUT COVID TESTING... NO TESTING ON CAMPUS THIS WEEK

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should 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, you should contact your coaches
>report back on Saturday, January 2, 2021

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.  Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range.

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (track will be open by 10:00 AM)

800j + mcmillan wu

+ 10-12 x 400 @ ~Ae Power, r= 400j @ ~65%

then 4-6 x 100 fast strides w/ walk-jog back recovery

(800 - 2 x 3 x 200 @ ~SE, r= 2' / R= 6' + 1600m @ easy tempo)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

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

thursday (on your own)

800j + dynamic wu

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running

+ work on A march
+ hip circuit

friday (track will be open by 10:00 AM)

800j + mcmillan wu

+ Threshold running, w= 3.5 miles / m= 4 miles

+ 2 x 300 @ ~AnAe Power, r= 1'

(800: 8-10 x 300 @ ~AnAe E, r= 300j)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2020.1

NOTE ABOUT COVID TESTING... IF YOU ARE PLANNING TO COME TO CAMPUS FOR WORKOUTS... YOU MUST BE TESTED EACH WEEK IN THE TECH CENTER AT EDGE BUILDING ANYTIME BETWEEN 7:00-9:30 AM THIS WEEK ON TUESDAY-WEDNESDAY

Hopefully the final exams for the semester went well!  Now, in official school holiday, we can meet on Tuesday, Friday, and possibly even Sundays on a voluntary basis.  Everyone was sent a form from the Compliance Office to submit if wanting to participate in these voluntary workouts.  As of now, we plan to continue having the track open for workouts from 10:00 AM on.  If there is substantial interest in meeting we will forward more information to you.

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should 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, you should contact your coaches
>report back on Saturday, January 2, 2021

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (track will be open by 10:00 AM)

800j + mcmillan wu

+ 5-8 x 1000 @ ~Threshold, r= 600 @ ~65% (w= 5-6 / m= 6-8)

then 4-6 x 100 fast strides w/ walk-jog back recovery

(800 - 2 x 4 x 300 @ AnAe P, r= 300j / R= 600j)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

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

thursday (on your own)

800j + dynamic wu

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running

+ work on A march
+ hip circuit

friday (track will be open by 10:00 AM)

800j + mcmillan wu

CHOOSE:
+ 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4'

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

final finals

NOTE ABOUT COVID TESTING... IF YOU ARE PLANNING TO COME TO CAMPUS FOR WORKOUTS... YOU MUST BE TESTED EACH WEEK IN THE TECH CENTER AT EDGE BUILDING ANYTIME BETWEEN 7:00-9:30 AM THIS WEEK ON TUESDAY-WEDNESDAY

For the next week we are in a period where no activity can be required, only suggested.  It is entirely up to you whether you complete suggested workouts.  As such, we can make sure the track is open for those who are local, but we cannot be at practice.  We are available, however, for any questions you have or input you want/need.  For weekly mileage, you can post to comments like the summer or you can text.  For suggested workout results, you can text if you want coaches to have the information.

Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for listed workouts.

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (track will be open by 10:00 AM)

no required activity

suggested activity:

800j + mcmillan wu

+ 1600's @ ~85% Threshold, r= 1' (w= 5-6 / m= 6-8)

(800 - 10-12 x 400 @ ~VO2max, r= ratio of 1:1)

+ strength & conditioning

wednesday (on your own)

no required activity

suggested activity:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

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

thursday (on your own)

no required activity

suggested activity:

800j + dynamic wu

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

friday (track will be open by 10:00 AM)

no required activity

suggested activity:

800j + mcmillan wu

+ 8-9 x 600 @ ~Ae Power, r= 400j @ ~65%

(800 - 2 x 4 x 200 @ ~SE, r= 2' / R= 6-7')

+ strength & conditioning

saturday (on your own)

no required activity

suggested activity:

aerobic running

+ stretching & mobility

sunday (on your own)

no required activity

suggested activity:

long aerobic running

+ cool-down exercises

+ recovery strategies

on your own

NOTE ABOUT COVID TESTING... IF YOU ARE PLANNING TO COME TO CAMPUS FOR WORKOUTS... YOU MUST BE TESTED EACH WEEK IN THE TECH CENTER AT EDGE BUILDING ANYTIME BETWEEN 7:00-9:30 AM ON MONDAY-WEDNESDAY

For the next two weeks we are in a period where no activity can be required, only suggested.  It is entirely up to you whether you complete suggested workouts.  As such, we can make sure the track is open for those who are local, but we cannot be at practice.  We are available, however, for any questions you have or input you want/need.  For weekly mileage, you can post to comments like the summer or you can text.  For suggested workout results, you can text if you want coaches to have the information.

Steady state running, fartlek running, and hills are acceptable substitutes for listed workouts.

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (track will be open by 10:00 AM)

no required activity

suggested activity:

800j + mcmillan wu

+ 6-8 x 800 @ ~CV, r= 400j @ ~65%

(800 - 12 x 200 @ AnAe P, r= 200j)

+ strength & conditioning

wednesday (on your own)

no required activity

suggested activity:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

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

thursday (on your own)

no required activity

suggested activity:

800j + dynamic wu

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

friday (track will be open by 10:00 AM)

no required activity

suggested activity:

800j + mcmillan wu

+ 8-10 x 300 @ ~AnAe E, r= 500j @ ~65%

(800 - same as above)

+ strength & conditioning

saturday (on your own)

no required activity

suggested activity:

aerobic running

+ stretching & mobility

sunday (on your own)

no required activity

suggested activity:

long aerobic running

+ cool-down exercises

+ recovery strategies