birmingham bound for ncaa's

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (7:00 AM)

800j + mcmillan wu

+ (LD/3kSC) 8 x 1000 @ ~threshold, r= 1'

+ (MD)  10-12 x 400 2 ~VO2max, r= ratio of 1:1

+ (400/800) 1 x 1000 @ ~threshold + 600j + 5 x 200 @ ~SE, r= 5'

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday (on your own)

800j + mcmillan wu
+ (LD) 3-4 x 1600 alternating laps @ VO2max/Threshold, r= 5'

+ (MD/800) 5 x 400 cut-downs, r= 5'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

patience defined

"Patience is not passive, on the contrary, it is concentrated strength." - Bruce Lee

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) 3-4 x 2000 @ Threshold, r= 90" + 800j + 6-8 x Cherry St hill

+ (MD) 4 x 1000 @ CV, r= 75" + 500j + 2 x 3 x 300 @ VO2max, r= 1:1

+ (800) 2 x 8 x 150, r= 1' / R= 5'

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ 4-6 x 200 @ mile rhythm, r= 200j

+ general strength circuit

friday (3:30 PM or slightly earlier)

800j + mcmillan wu
+ (LD) 25 x 400 @ ~CV, r= 45"

+ (MD) 4-5 x 500 @ 1500 pace, r= 75" + 800j + 5 x 200, r= 30"

+ (3kSC) 4-5 x (600H + 200j + 200), R= 3-4'

+ (800) 100, 200, 300, 400, 500, r= equal distance walk + 2 x 300

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room

blacksburg or bust

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

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

Distance Medley Relays:

monday (3:30 PM) 6-8 x 1000 @ ~Threshold, r= 1' + 600j + 3 x 200 cd's

OR 2 x 3 x 200 @ 800 pace, r= 2' / R= 4' + 600j + 1 x 600 @ mile pace
tuesday (on your own) - OFF or light run
wednesday - travel to Blacksburg; light running + 2-3 x 200 @ RP
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 400, 800 or Mile qualifying in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - tbd

400, 800m, Mile, 5000m - not on DMRs:

monday - off or light aerobic running on own

tuesday (3:30 PM) 6-8 x 1000 @ ~Threshold, r= 1' + 600j + 3 x 200 cd's

OR 5 x 150, r= 5'

wednesday - travel to Blacksburg; light running

thursday - in early AM, light aerobic running + 2-3 x 200 @ RP

friday - shake-out in AM, Mile or 800 qualifying or 5000 final in PM

saturday - shake-out in morning, 800 or Mile or 3k final in PM

sunday - tbd

3000m:
monday - off or light aerobic running on own
tuesday (3:30 PM) 6-8 x 1000 @ ~Threshold, r= 1' + 600j + 3 x 200 cd's
wednesday - travel to Blacksburg; light running
thursday - in early AM, light aerobic running
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - tbd

those not traveling:
monday - off or light aerobic running on own
tuesday (3:30 PM) 6-8 x 1000 @ ~Threshold, r= 1' + 600j + 3 x 200 cd's
wednesday - on own, aerobic running
thursday - on own, light aerobic running
friday - on own, fartlek of 5 x 6' @ ~Threshold, r= 1'
saturday - on own, aerobic running + stretching
sunday - tbd

drop by drop is the water pot filled

Apologies for the late post, again...

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) 4 x 1000 @ ~CV, r= 75" + 800j + 4 x 400 @ AnAe E, r= 1'

+ (MD) 4 x 200 + 4 x 400 + 4 x 200 @ fast end of AnAe E, r= equal dist jog

+ (800) 1000 @ Threshold + 600j + 400 + 200 + 300 + 200 fast, r= full recovery

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ 5-6 x 200 @ mile rhythm, r= 200j

+ general strength circuit

friday (2:30 PM / 3:15 PM or slightly earlier)

800j + mcmillan wu
+ (LD) 3-4 x (800 + 400 + 400 @ ~VO2max, r= 1'), r= 5'

+ (MD) 3-4 x (400 + 400 + 200 @ GP or faster, r= 1'), r= 400j

+ (800) 2 x 200, r= 2' + 2 x 400, r= 5' + 2 x 300, r= 2'
+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee

+ cool-down exercises

+ recovery strategies at training room

Training was a rite of purification; from it came speed, strength. Racing was a rite of death; from it came knowledge. - Once A Runner

Apologies for the late post...

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 2 x 5 x 300 @ <AnAe E, r= 90" / R= 4'

+ 1 x 400 @ finishing speed  OR  2000-3000m @ Threshold

+ (800) 11 x 200 cut-downs, r= 90" + 10-12' recovery + 1 x 350 fast

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM or earlier)

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 @ RP (racing Fri) OR 5-6 x 200 @ mile rhythm, r= 200j

+ general strength circuit

+ travel to Nashville/Clemson

friday
those competing:
AM shake-out, time-tbd
+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV
OR light aerobic running + 2-3 x 200 @ RP for those not competing
those not traveling (on your own):

800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV
those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies at training room

sic semper tyrannis

motto of Virginia... meaning bad, but justified outcomes, should or eventually will befall tyrants... aka those on "the list".

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

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

+ 1000's @ ~ CV, r= 75" + 400 cut-downs or 200's

(those racing: 4 x 1k + 4 x 400 / those not racing: 6-8 x 1k + 4 x 200)

+ (800) 3 x 400, r= full recovery

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

those traveling:

800j + dynamic wu

+ light aerobic running prior to departing

+ 2-3 x 200 @ RP (racing Fri) OR 5-6 x 200 @ mile pace (racing Sat)

those not racing traveling:

+ light aerobic running

+ 4-6 x 200 in spikes @ mile rhythm, r= 200j

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ VT ELITE INV (800m, 3000m, 400m)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VT ELITE (DMR, Mile, 4 x 400m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

you don't put mfers on a pedestal... you put them on the list

Corollary to maxim in title... while you can make your own list, you don't have to.  You are given a list every meet... called the start lists.

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

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

+ (MD/LD)  2k's @ Threshold, r= 90" (w= 3-4 / m= 4-5)

+ (800) 1000 @ Threshold + 600, 500, 400, 300, 200

+ technique strides or sled pulls on turf

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

those racing friday:

+ light aerobic running prior to departing

+ 2-3 x 200 @ RP

those not racing friday:

+ light aerobic running

+ 4-6 x 200 in spikes @ mile rhythm, r= 200j

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (Mile, 400, DMR)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (800, 3000, 4x400)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies