sweet home alabama

Thursday travel...

9:40 AM, depart from Callaway Plaza
10:00 AM depart from West Campus for Huntsville,

- dressed to run upon arrival with lunch stop en route

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (3:30 PM @ Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ strides on grass in spikes

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

thursday

travel to Huntsville

800j +dynamic wu

+ light running over xc course + 2-3 x 100m starts

those not competing:

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday

800j + mcmillan wu

+ North Alabama Showcase; w= 5k / m= 8k

those not competing:

workout - tbd
+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (8:15 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

changing physiology with patience and time

"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  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (8:30 AM)

800j + mcmillan wu

+ (cinder loop) Threshold reps, r= 2', w= 5 x 1.5 loops / m= 5 x 2 loops

+ strength & conditioning

tuesday (on your own)

aerobic running

+ stretching & mobility

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu & speed ladder

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

friday (6:30 AM)

800j + mcmillan wu

+ (w) intervals on grass loop

+ (m) easy tempo on 2k road loop + RP efforts on cinder loop

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (AM time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

season opener on deck

Thursday travel...
4:10 PM, depart from Callaway Plaza
4:30 PM depart from West Campus

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (3:30 PM @ Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ strides on grass in spikes

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

thursday

800j + mcmillan wu

+ Berry College XC Opener, w= 6k / m= 8k

(those not competing: fartlek on grass)
+ general strength circuit

friday (on your own)

light aerobic running

+ stretching & mobility

saturday (8:15 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

sunday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

book'n time

Tuesday & Friday - meet in McCamish / Wednesday & Thursday - meet in Brock

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM)

800j + mcmillan wu

+ (cinder loop) Threshold efforts, w= 6 loops / m= 7 loops + 400m
+ 4-6 x 20" uphill on road @ ~mile effort

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running
+ 6-8 x ~80m on grass in spikes
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (w) fartlek on AAM grass loop, 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1

+ (m) easy tempo on 2k road loop + RP efforts on cinder loop

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (AM time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

we're talking about practice

Busy week ahead, but so excited to see everyone soon!  Please read through all info below.  Note dinners on Tue & Wed will be at the Edge Dining Hall at 6:30 PM.  Thursday and Friday meals will be delivered to Brock Indoor Facility for post-practice.  If you have any questions, please reach out!

Upcoming important dates & times for XC/Distance group...

Monday-Friday, Aug 15-19 @ 10 AM - 1 PM - ALL freshmen have Jump Start Jackets

Wednesday-Friday Aug 17-19 @ 10 AM - 1 PM - upperclassmen, including transfers, have Total Person Program

Tuesday, August 16 @ 6:30 PM - optional team dinner & social in Edge Dining Hall; must RSVP

Wednesday, Aug 17 @ 4:00 PM - mandatory Compliance Meeting followed by Team Meeting in Hyder Room at McCamish Pavilion; optional team dinner after team meeting at 6:30 PM in Edge Dining Hall; must RSVP

Thursday, Aug 18 @ 7:30 PM - first practice, meet at Brock Indoor Facility

Friday, August 19 @ 7:30 PM - practice, meet at Brock Indoor Facility

Sunday, August 21 @ AM tbd - practice, meet at Edge Athletic Center; women's only lunch and learn after long run with Leah Thomas

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

tue (on your own):  4 x 1' + 4 x 2' + 4 x 1' @ 85-90% w/ equal time rec @ 65%

wed (on your own):  easy aerobic running

thursday (7:30 PM)

800j + dynamic wu & speed ladder

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

friday (7:30 PM)

800j + mcmillan wu

+ Threshold efforts on track

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:15 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

retrouvaille

Excited to see everyone soon!

Upcoming important dates & times for XC/Distance group...

Sunday, August 14 - physicals* for those notified; more detailed info should have been sent out by athletic trainer.  *while not everyone has to have a physical each year, ALL are to have bloodwork done and more detailed info should/will be sent out by athletic trainer

Monday-Friday, Aug 15-19 @ 10 AM - 1 PM - ALL freshmen have Jump Start Jackets

Wednesday-Friday Aug 17-19 @ 10 AM - 1 PM - upperclassmen, including transfers, have Total Person Program

Tuesday, August 16 @ 6:00 PM - optional team dinner & social in Hyder Room; must RSVP

Wednesday, Aug 17 @ 4:00 PM - mandatory Compliance Meeting followed by Team Meeting; optional team dinner after team meeting; must RSVP

Thursday, Aug 18 @ 7:30 PM - first practice, meet at Brock Indoor Facility (weather permitting)

Friday, August 19 @ 7:30 PM - practice, meet at Brock Indoor Facility (weather permitting)

Sunday, August 21 @ AM tbd - practice, meet at Edge Athletic Center; women's only lunch and learn after long run with Leah Thomas

Training for this week (same as last week):

Tue:  5' + 4' + 3' + 2' + 1' @ ~85% w/ equal time @ 65%
Fri:  1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85-90% w/ equal time rec @ 65%

        OR 75% Easy Tempo

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

important dates

Upcoming important dates & times for XC/Distance group...

Sunday, August 14 - physicals* for those notified; more detailed info should have been sent out by athletic trainer.  *while not everyone has to have a physical each year, ALL are to have bloodwork done and more detailed info should/will be sent out by athletic trainer

Monday-Friday, Aug 15-19 @ 10 AM - 1 PM - ALL freshmen have Jump Start Jackets

Wednesday-Friday Aug 17-19 @ 10 AM - 1 PM - upperclassmen, including transfers, have Total Person Program

Tuesday, August 16 @ 6:00 PM - optional team dinner & social in Hyder Room; must RSVP

Wednesday, Aug 17 @ 4:00 PM - mandatory Compliance Meeting followed by Team Meeting; optional team dinner after team meeting; must RSVP

Thursday, Aug 18 @ 7:30 PM - first practice, meet at Brock Indoor Facility (weather permitting)

Friday, August 19 @ 7:30 PM - practice, meet at Brock Indoor Facility (weather permitting)

Sunday, August 21 @ AM tbd - practice, meet at Edge Athletic Center; women's only lunch and learn after long run with Leah Thomas

Training for this week (same as last week):

Tue: 4-6 x 2' @ either 6k or 8k goal pace with 3' @ 75% Easy Tempo
Fri: (women) 1'+2'+3'+2'+1'+2'+3'+2'+1' @ 85% w/ equal time rec @ 65%

                     OR 75% Easy Tempo

       (men)     75% Easy Tempo

TEAM > TEAMMATE > SELF
#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS