you don't grind you don't shine

"If you don't work you don't eat, you don't grind you don't shine
No if's and's or but's, bottom line"

TEAM > TEAMMATE > SELF

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

monday (7:30 AM)

800j + mcmillan wu

+ (10,000m) 400 @ AnAe E + 3200 @ Threshold + 2 x 400 @ Ae P

+ strength & conditioning

800j + dynamic wu

+ (800m) light aerobic running + strides

ALL - travel to Jacksonville

tuesday (9:15 AM)

800j + mcmillan wu

+ (800m) pre-meet day

+ (10,000m) light aerobic running + strides

wednesday

NCAA EAST PRELIMINARY ROUND - 800m prelims

AM shake-out + PM competition

+ (10,000m) AM - pre-meet day

thursday

NCAA EAST PRELIMINARY ROUND - 10,000m final

AM shake-out + PM competition

+ (800m) AM - light running + strides

friday

NCAA EAST PRELIMINARY ROUND - 800m quarterfinals

AM shake-out + PM competition

+ (10,000m) AM - light running + strides

saturday

NCAA EAST PRELIMINARY ROUND - 5000m final

AM shake-out + PM competition

+ (800m) AM - light running + strides

sunday

travel to Atlanta

+ light aerobic running

+ stretching & mobility

on to jacksonville

TEAM > TEAMMATE > SELF

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

monday (on your own)

+ light aerobic running

+ strides

tuesday (7:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

wednesday (7:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

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

thursday (7:30 AM)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ hip circuit

friday (7:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday & sunday (time - tbd)

long aerobic running (not decided which day yet)

+ cool-down exercises

+ recovery strategies at training room

conference meet week

WATCH - 1992 NCAA Outdoor T&F Championships, men's 4 x 400m...

The names and splits are listed...but it's also BA to IE to ME to EE.

The last two legs would go on to win Olympic Gold in 1996!

TEAM > TEAMMATE > SELF

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

monday (8:30 AM)

800j + mcmillan wu

+ (1500m) 2 x 600 @ Threshold + 3 x 300 + 5 x 200 @ RP

+ (10,000m) 400 @ AnAe E + 3200 @ Threshold + 2 x 400 @ Ae P

+ strength & conditioning

800m, 3000SC, 5000m:

800j + dynamic wu

+ light aerobic running

+ fast striding

+ general strength circuit

tuesday (8:30 AM)

800j + mcmillan wu

+ (800m) workout - tbd

+ (3000SC) workout - tbd

+ (5000m) workout - tbd

+ strength & conditioning

1500m, 10,000m:

800j + dynamic wu

+ light aerobic running

+ strides

+ hip circuit

ALL - travel to Raleigh

wednesday

afternoon practice at track

1500m, 10,000m:

pre-meet day

800m, 3000SC, 5000m

800j + dynamic wu

+ light aerobic running

+ strides

thursday

ACC CHAMPIONSHIPS - 1500m, 10,000m

AM shake-out + PM competition

800m, 3000SC, 5000m - AM practice

+ pre-meet day for 800m, 3000SC

+ light running + strides for 5000m

friday

ACC CHAMPIONSHIPS - 800m, 3000SC

AM shake-out + PM competition

5000m - AM practice

+ pre-meet day

saturday

ACC CHAMPIONSHIPS - 800m, 1500m, 5000m, 4 x 400m

AM shake-out + PM competition

sunday

light aerobic running

+ stretching & mobility

+ travel to Atlanta

EXAM WEEK

NOTE ABOUT MANDATORY COVID TESTING... Wed at 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

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 (6:30 AM)

800j + mcmillan wu

+ (3000SC) 800 + 1200 + 600 + 400 w/ hurdles + 6 x 300

+ (5k & 10k) 12 x 400 @ VO2max, r= ratio of 1:1 + 2-3k Tempo running

+ (MD & m800) 9 x 400, r= 3'

+ (w800)  3 x 200, r= 2' + 3 x 200, r= 4'; R= 4'

+ strength & conditioning

wednesday (8:30 AM)

COVID TESTING 7:45-8:30 AM

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

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

thursday (8:30 AM)

800j + dynamic wu

+ tbd

friday (7:15 AM)

800j + mcmillan wu

+ (5k & 10k) 6 x 1000 @ ~Ae Power, r= ratio of 1:1

+ (MD & m800) 100, 200, 300, 400, 500, 600, 700, 800 @ RP-3%, r= 4'

+ (w800)  2 x 4 x 200 @ AnAe P, r= 30" / R= 8'

+ (3000SC) 4 x 400 @ AnAe E, r= 1' + 3 x 800 @ RP (2nd lap w/ hur), r= 2'

                    + 3 x 200H fast, r= 3';  R= 3'

+ strength & conditioning

saturday (8:30 AM)

COVID TESTING 8:30-9:00 AM (be ready to test at 8:30 AM)

After testing:

medium long run @ river

+ cool-down exercises

+ recovery strategies at training room

sunday (on your own)

light aerobic running

+ stretching & mobility

in the homestretch

NOTE ABOUT MANDATORY COVID TESTING... Tue at 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

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 (6:30 AM)

800j + mcmillan wu

+ (5k & 10k) 400 @ 1600's @ Tempo to Threshold, r= 1'

+ (3000SC) 5 x 800 @ RP, r= 3-4' (#1, 3, 5 w/ hurdles on 2nd lap)

+ (MD) 4 x 200 + 2 x 400 + 4 x 200 @ AnAe P, r= 200j/400j/200j

+ (800)  2 x 200, r= 2' + 2 x 400, r= 5' + 2 x 300, r= 2', R= 2'

+ strength & conditioning

tuesday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

wednesday (8:30 AM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

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

thursday (7:45 AM)

800j + mcmillan wu

+ (5k, 3kSC & 10k) 6400m @ Threshold to hard

+ (1500m) 6-8 x 200 @ 1500 RP, r= 200j

+ (800m) light running + 2-3 x 200 @ RP
+ (others) 1500m Time Trial

+ strength & conditioning

friday (8:30 AM or on your own)

800j + dynamic wu

+ aerobic running

+ UGA TORRIN LAWRENCE INV, 800m

saturday (on own)

aerobic running

+ stretching & mobility

+ UGA TORRIN LAWRENCE INV, 1500, 4x400m

sunday (8:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room

working for the weekend

NOTE ABOUT MANDATORY COVID TESTING... Tue at 7:30-8:45 AM in the Tech Center; remember to write initials on vial!  NOTE ABOUT TUE PRACTICE - 6:30 AM workout, after workout go to Tech Center for covid test (have phone).  Strength & Conditioning will be at 3:30 PM

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 (6:30 AM)

800j + mcmillan wu

+ (5k & 3kSC) 400 @ VO2max + 400j + 3 x 2000m reps @ Threshold

+ (10k) 12-16k @ Tempo on park 2k loop or beltline

+ (MD & w800) 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200 @ AnAe E,

r= 90" / R= 3' + 10-12' light running + 1 x fast effort

+ (3:30 PM) strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

home sweet home

NOTE ABOUT MANDATORY COVID TESTING... Tue at 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

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 (3:30 PM)

800j + mcmillan wu

+ 1000m reps @ ~CV

+ (MD) 3 x (4 x 300 @ AnAe E, r= 2'), R= 4'

+ (w800) 12 x 250 @ AnAe E, r= 150j/2'

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

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

thursday (time - tbd)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ (w&m800) anaerobic reps

+ those racing Friday - 2-3 x 200 @ RP

+ hip circuit

friday (time - tbd)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

those competing:

AM - shakeout

GEORGIA TECH INV - 1500m, 3000SC, 5000m

saturday (on own)

aerobic running

+ stretching & mobility

those competing:

AM - shakeout

GEORGIA TECH INV - 800m

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room