practice - perform an activity or exercise a skill repeatedly or regularly in order to improve or maintain one's proficiency

Excited to welcome everyone back and get practice started this week!  Please read through all of the information below.  If you have questions, reach out to your coaches. Information regarding dinners will be forwarded once the details are finalized

***Make sure both sets of forms are completed.  YOU WILL NOT BE ABLE TO PRACTICE UNTIL CLEARED SPORTS MEDICINE AND COMPLIANCE.  Links to both sets have been sent to you.  Check your email, GT email and personal email.  If you have not received emails, notify coaches as soon as possible.

Monday, Aug 14 @ 9 AM - 1 PM - ALL INCOMING have Jump Start Jackets

Tuesday-Friday, Aug 15-18 @ 10 AM - 1 PM - ALL INCOMING have Jump Start Jackets

Tuesday, August 15 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  Academic meeting will follow, and then TEAM MEETING will follow.  Dinner after team meeting.

Wednesday, August 16 - first practice at 3:30 PM, dinner after

Thursday, August 17 - practice at 3:30 PM, dinner after

Friday, August 18 - practice at 6:30 AM, breakfast after

Saturday, August 19 - long run, time - tbd

Sunday, August 20 - blood test in AM, time - tbd, for any who did have during physicals

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

tuesday (on your own):

fartlek:  4 x 1' + 4 x 2' + 4 x 1' @ 85-90% w/ equal time rec @ 65%

wednesday (3:30 PM - meet in McCamish)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - meet in McCamish)

800j + dynamic wu & 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 - meet in McCamish)

800j + mcmillan wu

+ Threshold efforts on track

+ strength & conditioning

saturday (AM time - tbd; meet in locker room)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own)

*bloodwork for any of who have not previously done; time & place - tbd

*physicals for any who need and have not done; time & place - tbd

+ aerobic running

+ stretching & mobility

one week and counting

Upcoming important dates & times for XC group...

***Two sets of forms must be completed prior to Sunday, Aug 13, one set from Sports Medicine and one set from Compliance.  Links to both sets have been sent to you.  Check your email, GT email and personal email.  If you have not received emails, notify coaches as soon as possible.

Sunday, August 13 - physicals* for returners that are notified and for ALL INCOMING, 1st years and transfers; 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

NOTE - returnees who need a physical this year can have it done on Sunday, August 13 if in town, or done on Sunday, Aug 20.  All returnees will be able to start practice on Wednesday if Sports Medicine and Compliance forms has been filled out and submitted.

Monday, Aug 14 @ 9 AM - 1 PM - ALL INCOMING have Jump Start Jackets

Tuesday-Friday, Aug 15-18 @ 10 AM - 1 PM - ALL INCOMING have Jump Start Jackets

Tuesday, August 15 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  Academic meeting will follow, and then TEAM MEETING will follow.  Dinner after team meeting.

Wednesday, August 16 - first practice at 3:30 PM, dinner after

Thursday, August 17 - practice at 3:30 PM, dinner after

Friday, August 18 - practice at 6:30 AM, breakfast after

Saturday, August 19 - long run, time - tbd

Sunday, August 20 - blood test in AM, time - tbd, for any who did have during physicals

Workouts for this week...

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

Fri: 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

almost time

List of important dates will come next week via separate email.  If you have any specific questions, please feel free to reach out!

Reminder...
Incoming first-year: move-in August 12-13

Returning Students & Transfers: move-in August 14

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

Workouts for this week...

Tue: 6-8 x 1.5' @ either 6k or 8k goal pace with 2.5' easy recovery

Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

off to the races

Finalized competition schedule...

Fri, Sep 1 - KSU XC Opener

Fri, Sep 15 - Florida Mountain Dew Inv, Gainesville, FL

Sat, Sep 30 - Lehigh Paul Short Inv - Bethlehem, PA

Sat, Sep 30 - Asics Alexander Inv - Fairburn, GA
Fri, Oct 13 - Texas A&M Arturo Barrios Inv, College Station, Tx
Fri, Oct 27 - ACC Championships, Tallahassee, FL
Fri, Nov 10 - NCAA South Regional, Gainesville, FL

Reminder...
Incoming first-year: move-in August 12-13

Returning Students & Transfers: move-in August 14

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

Workouts for this week...

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery

Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

speeding up

For returnees who will move on campus early, a separate email will be sent with more information on how to request an early move-in date.

Incoming first-year: move-in August 12-13
Returning Students & Transfers: move-in August 14

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

Workouts for this week...

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery

Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

update on move-in dates for returnees

UPDATE - and sorry for any inconvenience caused by my error...

For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.

Incoming first-year: move-in August 12-13
Returning Students & Transfers: move-in August 14

We are not able to move-in prior to August 14th. according to Compliance.  Compliance is working with Housing so that on-campus returnees will be able to request a move-in date on that day.

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

For those on the schedule, this is the first volume week.  This week should look like... one long run, one to two "easy tempos", hills or fast strides on Thu, and one day off.  Again, as we continue to emphasize, SLOW DOWN.  Lastly, for anyone who wants a change of pace, you could to a fartlek of 8-10 x (30 seconds at approximately 5k pace with 90 seconds at approximately 60-65%).

Those who are still building to full volume, make sure you are beginning to add in one to two "easy tempos" as well.

Lastly, read the Tolstoy quote at the top of the blog...patience and time are always important.  Do not work too hard too soon!

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

early iron post

Reminders...

For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.

Incoming first-year: move-in August 12-13
Returning Students & Transfers: move-in August 13

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

From a training standpoint, we're still in the volume build-up stage.  It's ok to add strides, drills, short hill sprints, etc on Thursday.  Drills could also be added to Monday's for those who want extra.  If you have added Easy Tempo runs, please make sure to focus on the EASY part... 75% effort.  So not the normal tempo or threshold you are used to during the school year.

UPDATE on fall XC schedule since last week...

Fri, Sep 15 - Florida Mountain Dew Inv, Gainesville, FL

Sat, Sep 30 - Lehigh Paul Short Inv - Bethlehem, PA
Fri, Oct 13 - Texas A&M Arturo Barrios Inv, College Station, Tx
Fri, Oct 27 - ACC Championships, Tallahassee, FL
Fri, Nov 10 - NCAA South Regional, Gainesville, FL

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

A little earlier than usual, but always a good time to touch base on the importance of iron!  Especially, given this news story from a few days ago...

Almost 40 per cent of US girls and young women have low iron levels

Below is a link to a really good article, for those of you who want to read up on this very important topic...

http://www.runningwritings.com/2017/04/low-ferritin-and-iron-deficiency-anemia.html

For those who don't want to read, because it's summer and all, here are some important bullet points:

*one study showed by the end of a cross country season (i.e. the point in the season where you want to be your best), iron deficiency had increased to 17% of boys and 45% of girls.  And in those who were not classified as iron deficient, the majority had a decrease in their serum ferritin levels.

*the above numbers were found in using the conservative standards for iron deficient serum ferritin levels used in the general population of less than 12 ng/mL.  A case can be made that for endurance athletes, serum ferritin levels less than 40 ng/mL should be considered iron deficient.

*ferrous sulfate, taken with vitamin C, is the weapon of choice to raise serum ferritin levels; while tea, calcium, phosphorus, magnesium, and antacids should be avoided as they inhibit the absorption of iron. One study showed that simply putting a slice of cheese on a hamburger reduced the amount of iron absorbed by 50-60%!

*because of the above, the iron in a multivitamin is almost useless.

Additionally, an article released last year in Outside magazine (link below), demonstrates not only the importance of iron supplementation, but that supplementing every other day was just as effective as supplementing every day.  Either way, though, you have to be intentional about taking iron and not forgetting!

https://www.outsideonline.com/2415334/iron-increase-methods-athletes

Suffice to say, your serum ferritin levels are very important to your aerobic performance.  If you are not managing your iron intake and absorption, you are putting your performance in jeopardy.