picking up the pace

Changing up the pace.  A little faster, a little harder.  Pain is the purifier.

#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 - McCamish)

800j + mcmillan wu

+ (~190m hill + ~190m threshold + ~300m tempo + 220m easy)

w= 4 loops, 3' rest, 3 loops / m= 4 loops, 3' rest, 3 loops, 3' rest, 3 loops

+ 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 hill sprints on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ 6 x 400, 6 x 300, 6 x 200 @ ~VO2max to AnAe E

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

75-80% tempo running at chattahoochee river, w= 6-8 mi / m= 8-10 mi

+ cool-down exercises

+ recovery strategies in training room 

race week in the sunshine state

Time to find out who the dogs are...

#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

+ Threshold running on track

+ 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

light running before departure if possible

9:00 AM - depart for Gainesville - dressed to run

800j + dynamice wu & plyo progression

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

+ general strength circuit

those not traveling (on own):

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x accelerations with spikes
+ general strength circuit

friday

AM shake-out, time-tbd

800j + mcmillan wu

FLORIDA MOUNTAIN DEW INV, w= 3m / m= 8k

+ strength & conditioning

those not racing (on own):

800j + mcmillan wu

+ Aerobic Power reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

message from joe

"Coach - I hope this email finds you well! I happened to be in the area today and decided to walk down to the track. As I was walking down, I saw the Champion bus outside and realized you guys were probably headed somewhere. I looked up Buzz Runs and saw the schedule for the week and saw you are headed to KSU. Reading Buzz Runs and seeing the bus brought the butterflies right back as if it were yesterday… But it was over 10 years ago now! 
 
After the butterflies settled, the next feeling that came was one of regret. I regret that I didn’t live more intentionally during my time with the team. When at Tech, I felt that showing up and going through the motions in both athletics and academics was all that was needed. It wasn’t until I finished my last race in track that I realized I had made a huge mistake. I remember the tears that came when changing out of my spikes for the last time. There would never be a chance to perform at this level again. I would never have the support from the Georgia Tech athletic association like I did during my time there: the trainers, the ice baths, the gear, and above all the coaching and camaraderie. I’ll be left wondering “What could have been? What was my full potential?”. 
 
I don’t want this email to be taken as a sob story - the contrary. I’ve learned from that lesson, and my life is more full now than it ever has been. If anything, I hope that this story can be used as motivation for your runners. My hope is they think hard about what they want their story to be after their last race is over. From there, I hope they start living in a way that will get them there!
 
Thanks again for everything and wish you the best - Joe"

#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 - McCamish)

800j + mcmillan wu

+ Tempo running on 2k road loop, w= 8-10k / m= 12-14k

+ 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 hill sprints on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ reps @ ~CV on AAM grass loop

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

off to the races v.2023

Season opener at Allatoona Creek Park XC Course!  Great competition on a course we have not raced at before as a team.  And a great opportunity to see where we are as we head into the fall!

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

+ Threshold running on track

+ 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

AM shake-out on own

Bus at locker room at 3:30 PM / depart at 4:00 PM

800j + mcmillan wu

KSU STAN SIMS XC OPENER, 5k

+ strength & conditioning

Post-comp meal & fball game watch party at Anderson Building

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

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🝚