this train is bound for glory

As we head into the fall season, our goal is everybody gets better!  Day by day, week by week, and month by month.  The road to improvement is often not a straight line.  There will be ups and downs, individually and as a team.  But together, focused on our core values, we will forge a path upwards.  Those values can be found at the top of the blog and in the hashtags below.

Our efforts this week, while moving our aerobic fitness forward, will also serve as a gauge on where everyone is at as we start the fall semester.  This will help us shape our training going forward.  The first effort will be a structured cut-down run and the second will be lactate shuttle fartlek.

Meet in McCamish each day unless otherwise noted.

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

monday (OFF or on your own)

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

+ cut-down run on park 2k lake loop (~75% to ~85%); w= 8k / m= 12k

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM - track/Brock)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x accelerations with spikes
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

400 @ CV(~90% ) + 400 @ Tempo (~80%) @ cinder loop
w= 6 loops, m= 7 loops
+ 4 x 200m road uphill w/ walk-jog down recovery

+ 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

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🝚