there's no place like home

#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 (3:30 PM)

800j + mcmillan wu

+ (some LD)  Threshold running

+ (MD/some LD)  1000 @ Threshold + 12 x 300 cut-downs from CV, r= 1'

+ 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
+ 4-6 x 200 @ AnAe E, r= 200j

OR if racing Friday, 2-3 x 200 @ RP

+ general strength circuit

friday

For those racing Friday:

shake-out on own

+ GEORGIA TECH INV (1500m, 3000SC, 5000m)

For those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

For those racing Saturday:

shake-out on own

+ GEORGIA TECH INV (800m, 4 x 400m)

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

from sea to shining sea

#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 (3:30 PM)

800j + mcmillan wu

+ (LD) 7 x 800 @ ~CV, r= 75" + 800j + 4 x 300 @ 5k RP, r= 100j

+ (MD/800) 5 x 600 @ ~CV, r= 200j + 800j + 4 x 150

+ strength & conditioning

wednesday (3:30 PM)

those traveling to Azusa - on your own in AM

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own in AM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 3-4 x 200 @ RP OR 3 x 30 + 2 x 100 + 2 x 120

+ general strength circuit

BRIAN CLAY INV (10,000m)

friday

those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

those racing Friday:

+ UF TOM JONES INV (1500m, 3000SC, 5000m)

+ BERRY INV (1500m)

+ BRIAN CLAY INV (5000m)

saturday

those not racing Saturday:

easy aerobic running on your own

+ stretching & mobility

those racing Saturday:

+ UF TOM JONES INV (800m, 4x400m)

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

full steam ahead

#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 (3:30 PM)

800j + mcmillan wu

+ (LD) 4-6 x 1600 @ ~Threshold, r= 75" + 800j + 4 x 300 cutdowns, r= 100w

+ (MD/800) 2 x 4 x 400 @ RP - 1-1.5", r= 1' / R= 10'

+ 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
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 3 x 30 + 2 x 100 + 2 x 120 + 250

+ general strength circuit

friday (2:45 PM)

800j + mcmillan wu

+ (LD) 12 x 400 @ VO2max to AnAe E, r= 400j

+ (MD/800) 1600 @ Threshold + 6 x 300 @ ~SE, r= 8'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

from tobacco road to the sunshine state

#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 (3:30 PM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

wednesday (3:30 PM)

those traveling to Raleigh - on your own in AM

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own in AM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 3-6 x 200 @ RP

+ general strength circuit

RALEIGH RELAYS (men's 3000SC, 5000m, 10,000m)

friday

those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

those racing Friday:

+ FLORIDA RELAYS (4 x 800m, 1500m, 3000SC, 5000m)

+ RALEIGH RELAYS (women's 3000SC, 5000m, 10,000m)

saturday

those not racing Saturday:

easy aerobic running on your own

+ stretching & mobility

those racing Saturday:

+ FLORIDA RELAYS (800m)

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

activate your heroic potential... today

#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 (2:00 PM)

800j + mcmillan wu

+ hills on tech parkway + finish on track

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ depart for Tallahassee

thursday

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 100 + 100 + 120 + 120 + 150

OR if racing Friday, 2-3 x 200 @ RP

+ general strength circuit

friday

For those not racing Friday:

800j + mcmillan wu

+ 4-6 x 1600 @ ~Threshold, r= 75"

+ strength & conditioning

For those racing Friday:

shake-out on own

+ FSU RELAYS (800m, 1500m, 4 x 400m)

saturday (on own)

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

racing on the flats

#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 (3:30 PM)

800j + mcmillan wu

+ 5-7 x 1000 @ Ae P to VO2max (w/ alt 200m segment at 3k pace), r= 1:1

+ (those racing 5k on Fri) 3 x 400 + 4 x 300 + 4 x 200 @ AnAe E, r= 90"/R= 4'

+ 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
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 100 + 150 + 200

OR if racing Friday, 2-3 x 200 @ RP

+ general strength circuit

friday

For those not racing Friday:

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

For those racing Friday:

shake-out on own

+ YELLOW JACKET INV (1500m, 3000SC, 5000m)

saturday

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

For those racing Saturday:

shake-out on own

+ YELLOW JACKET INV (800m, 4 x 400m)

sunday (9:00 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

springtime is near

#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 (3:30 PM)

800j + mcmillan wu

+ (LD) 6-10 x 1000 @ ~CV, r= 75"

+ (MD/800) 4 x 4 x 200 @ AnAe P (1st lap 800 pace), r= 1' / R= 3'

+ 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
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 100 + 150 + 200

+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ hills on tech parkway

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (own your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room