fall break

Fall Break begins next weekend and goes through Tue of next week.  Classes start back on Wednesday of next week.

TEAM > TEAMMATE > SELF

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

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!

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 - cinder loop)

800j + mcmillan wu

+ (w) 10-12 x 400 @ ~VO2max, r= 1:1 + 1 x 2000 road loop

+ (m) 14-16k Tempo run on 2k road loop

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:30 AM - cinder loop)

800j + mcmillan wu

+ (w) 4 x 1500 @ ~Ae Power, r= ~1:1

+ (m) 4-5 x 2000 @ ~Threshold, r= 90"

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

chop wood carry water

TEAM > TEAMMATE > SELF

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

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!

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

+ 1600's @ Threshold, r= 1' (w= 5-6 / m= 7-9)

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ 1000's @ CV on AAM grass loop, r= 75" (w= 6 / m= 8-10)

+ 6 x short grass hills

+ strength & conditioning

THOSE RACING: light running + 4 x 100 starts on grass

saturday (on your own)

aerobic running

+ stretching & mobility

THOSE RACING: m8k / w5k at Alexander-Asics

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

destination twin cities

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

+ (women) 600 @ VO2max + 4000 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ (men) 600 @ Ae Power + 6000 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ strength & conditioning

(6:15 PM - begin warm-up for 7:00 PM Time Trial)

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

1:00 PM - depart for airport for flight to Minneapolis

thursday

those traveling (time - tbd)

light aerobic running over xc course

+ 4 x 100 from starting line

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running

+ 8 x ~80m on Cherry St hill @ ~mile effort
+ general strength circuit

friday

those competing:

AM tbd - shake-out

ROY GRIAK INV; w= 6k / m= 8k

those not competing: workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

hills

"... hill training is beneficial because, when going uphill, you have more engagement of motor units - the bundles of muscle fibers that ignite while running.  This enhances muscular strength and endurance.  You also likely engage a portion of your core more when running uphill because every time you push your legs harder into the ground, your core must stabilize to compensate for the tilt... (also) pushing yourself up a hill helps you produce more power as opposed to sprinting on flat surfaces." - Tom "Tinman" Schwartz

TEAM > TEAMMATE > SELF

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

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!

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

+ welgevallen (tennis center) hills; 5 x 170m + 10 x 120m

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ reps on cinder loop (w @ Ae Power / m @ Threshold)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

the long run

"Many parts of your physiology improve as a result of these longer runs. The under-developed parts of your circulatory system are enhanced; neglected capillary beds are expanded and new ones are created. This increases oxygen transportation and utilization, thereby improving your Steady State. Also through aerobics training, your heart, which is just another muscle, becomes bigger and is able to pump more blood with each contraction and to pump the blood faster. Your lungs become more efficient, with increased pulmonary capillary bed activity, which improves the tone of your blood, allowing you to get more oxygen out of each breath. Blood circulation throughout your body becomes better, waste products are eliminated more easily."  - the Lydiard System

TEAM > TEAMMATE > SELF

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

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!

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

+ 1000's @ CV on AAM grass loop, r= 75" (w= 5-6 / m= 8-9)

+ 6 x short grass hills

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop
(w= 8k from ~80% to ~85% / m= 14-16k from ~75% to ~80%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

race week

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

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

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ 8-10 x ~80m on Cherry St hill @ ~mile effort
+ work on A march
+ general strength circuit

friday

6:00 AM - arrive at locker room no later than

6:30 AM - depart for Kennesaw

KSU OPENER

8:30 AM - men's 6k

9:00 AM - women's 4k

those not competing: workout on course - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

you didn't choose the academic life... the academic life chose you

Note practice times listed below... plan to arrive at locker room approx 15 minutes prior.  Also, time to earnestly get into a routine of excellence!  Training, sleeping, recovery, and nutrition... all have to be on point!  Make sure you are taking advantage of lunch in the Edge dining hall.

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

+ (cinder loop) 400 @ CV(~90% ) + ~477 @ Easy Tempo to Tempo (~75-80%)
w= 6 loops, m= 8 loops
+ 4-6 x 200 uphill @ ~mile effort

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill @ ~mile effort
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ 1000's @ CV on AAM grass loop, r= 75" (w= 4-5 / m= 6-8)

+ 6 x short grass hills

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room