back to work

We're excited to be at practice, and we hope you are too!

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

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

+ (LD/some MD) Progression run from Ae Threshold/Easy Tempo to Tempo

(w= 8k-12k / m= 10k-14k)

+ 3 x mandela 150m hills, r= jog down

+ (800/some MD) (2 x 5 x 150m hills, r= jog down, R= 3') + 1 x 2k tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 2 x 4 x 80m @ 800 GP, r= 1' / R= 3'
+ general strength circuit

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ (track)  4-6 x 1000 @ ~Threshold + ~400 @ ~65% + 2 x 300 fast, r= 300j

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room

thanksgiving'23

Always a good time to reflect on all the things we are thankful for!

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

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

+ weather permitting: continuous 6 x 800 @ AnAe T + 400 @ Ae T

(AnAe T = ~30" slower than 5k pace / Ae T = ~70" slower than 5k pace)

If McCamish: 18 x 200 workout from Fri / then above workout for Friday

If Brock: tbd

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x hill sprints
+ work on A march
+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ 7 x 200 @ Ae P + 6 x 200 @ VO2max + 5 x 200 @ AnAe E, r= 1' / R= 3'

OR Aerobic Threshold running

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room 

on to the next

Post-regionals... down time for some, return to light running and workouts for others.   Determine what you feel you need.  Communicate with coaches if needed.  Everyone should, at a minimum, continue some mobility work and stretching.

The Teamworks calendars should be up-to-date.  Refer to your calendar to know whether you have practice or whether you have an "additional day off".  If something seems incorrect to you, please contact us.

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

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 (on your own)

800j + mcmillan wu

+ aerobic running

+ 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

+ Tempo running on track (w= 4800 / m= 6400) + 9 x 200 cut-downs

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:15 AM)

long aerobic running or Ae T running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room 

sunshine state bound

#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

SCHEDULE OF EVENTS

~7:20 AM - time trial, men & women combined

~7:35 AM - top 7 workout:

+ 400 @ AnAe E + 400j + Threshold running + 400j + 400 @ AnAe E

w= 4000m / m= 5000m

~8:00 AM - mixed gender 4 x 400's

+ strength & conditioning

wednesday (on your own in AM)

those traveling:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

+ travel to Gainesville

those not traveling:

off or light shake-out run

thursday

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not traveling:

off

friday

AM shake-out, time-tbd

800j + mcmillan wu

NCAA SOUTH REGION, w= 6k / m= 10k

+ strength & conditioning

those not traveling:

off

saturday (on your own)

off or light shake-out run

sunday

off or light running

back to work

#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

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

friday (6:30 AM - McCamish)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room 

#wilddog credo... if you don't hunt, you don't eat

#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

+ 400 @ AnAe E + 400j + Threshold running + 400j + 400 @ AnAe E

(w= 4800m / m= 6000m)

+ strength & conditioning

wednesday (on your own in AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

+ travel to Tallahassee

thursday

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not racing:

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6 x cherry street hill sprints

+ general strength circuit

friday

AM shake-out, time-tbd

800j + mcmillan wu

ACC CHAMPIONSHIPS, w= 6k / m= 8k

+ strength & conditioning

those not racing (on own):

800j + mcmillan wu

+ 10-12 x 400 @ ~VO2max, r= 1:1 or Ae T running

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river or Ae T running

+ cool-down exercises

+ recovery strategies in training room

can't stop won't stop

#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

+ Threshold running, w= 5600m / m= 6400m + 400j + 400 fast

+ 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

+ w= Ae Power reps on track, 4 x 1500m, r= 1:1

+ m= 1600, 1200, 800, 400 w/ 2k @ ~Threshold between, r= 2'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

Aerobic Threshold running at chattahoochee river, w= 6-8 mi / m= 8 mi

+ cool-down exercises

+ recovery strategies in training room