spring break traveling

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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

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 (8:45 AM)

800j + mcmillan wu

+ (LD) 3-5 x 2000m @ ~Threshold, r= 90" (2 x 2k if competing on Thu)

+ (MD) 3x400 + 4x300 + 4x200 @ ~AnAe E, r= 90" / R= 4' + 3 x 300 cut-downs

+ (800) 4-6 x 300 @ ~SE, r= work:rest ratio of 1:10

+ strength & conditioning in Brock

wednesday (8:45 AM)

(those racing Thu - light aerobic running + 2-3 x 200 @ RP)

+ travel to Tallahassee or Raleigh

400j + lunge matrix wu

+ aerobic running

+ barefoot strides on grass

+ hip circuit

thursday

AM - shakeout

FSU RELAYS - 5000m / RALEIGH RELAYS - m5000 / w10,000m

those racing Friday:

light aerobic running + 2-3 x 200 @ RP

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x short hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout

FSU RELAYS - 400m, 800m, 1500m, 4x400 / RALEIGH RELAYS - w5k/m10k

those not traveling:

workout - tbd

+ strength & conditioning

saturday (on own)

light aerobic running

+ stretching & mobility

sunday (9:15 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

carnegie hall

"Track & Field is Carnegie Hall; Indoor Track is Las Vegas; Cross Country is Woodstock." - Mark Wetmore

How do you get to Carnegie Hall?

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  #carnegiehall

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) Threshold to VO2max run (w= 5k + 1k / m= 6k + 1k)

+ (MD) 4 x 1000 @ ~CV, r= 75" + 400j + 4 x 400 cutdowns, r= 2'

+ (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

OR if racing Friday, 2-3 x 200 @ RP

+ general strength circuit

friday

For those not racing Friday:

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

For those racing Friday:

shake-out on own

+ YELLOW JACKET INV (1500m, 2000SC, 5000m)

saturday

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

For those racing Saturday:

shake-out on own

+ YELLOW JACKET INV (800m, 4 x 400m)

sunday (9:30 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room

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