chasing dreams along the eastern seaboard

Excited to see what the upcoming weekend holds!  Plan your week, manage stress, sleep, and think big!

#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

+ 4 x 1600 @ ~Threshold, r= 1' + 800j + 6 x cherry st hill strides

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

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

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ travel to Boston, Vanderbilt, Clemson

friday

those competing:

AM shake-out - tbd

+ BU / VANDY / CLEMSON

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ BU / VANDY / CLEMSON

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

small break to gather

A week respite before a big Valentine push.  Take care of yourself, plan your days, rest and sleep.  Big things on the horizon!

#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) 1 x fast 300 wu + 400j + 7-8 x 1000 @ ~Threshold, r= 60" + 400w-j

            + 3 x 300 @ AnAe E, r= 100j

+ (MD) 1 x 300 fast wu + 400j + 4-5 x 1000 @ ~CV, r= 90" + 400w-j

            + 4 x 200 @ AnAe P, r= 60"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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
+ 6-8 x cherry st hill sprints

+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (LD) 2000-1600-1200-800-400 cutdown from ~CV

    r= 5', 4', 3', 2' (w/ fast 300 before 1st, 3rd, 5th reps, r= 100j)

+ (MD) 2 x 4 x 400 @ DP-3%, r= 1' / R= 8-10'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chatt hills rico park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

back up I-85

Another week with a lot of personal bests, progress being made.  And more great opportunities 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) 6-8 x 1000 @ ~CS, r= 75" + 3 x 300 cut-downs, r= 100j

+ (MD) 1600 @ ~Threshold + 3 x (300, 200, 200, 200 @ ~AnAe P)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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 60, r= 2' + 2 x 120, r= 3' + 1 x 150

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at venue - Chatt Hills Rico Park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

on to clemson

Great first weekend of competition, keep it going!

#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)

800j + mcmillan wu

+ 12 x 300 tech parkway hill @ ~Ae P & faster, r= jog down

+ tempo on track, 2-6k

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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 60, r= 2' + 2 x 120, r= 3' + 1 x 150

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON ORANGE & PURPLE INV

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON ORANGE & PURPLE INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

the hardest goodbyes are the ones never said

"The hardest goodbyes are the ones never said."  This picture is from my induction into the GTAA Athletic Hall of Fame, circa 1997 or 1998.  Me, my oldest daughter, Hayley, (GT and GTXCTF, and IE alum), Kim, mom, and dad.

Make the most of every day, of every opportunity.  We are not promised the next!  Thank you for your thoughts, prayers, and support.  Whatever we do on the track, as important as it is and as hard as we work for it, it is the bonds we form at practice every day that uplift us.  I hate to miss practice, and there are few things more important to me than daily practice.  I am in the midst of one.

We'll update with Tuesday workout soon.

#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" + 500j + 3 x 300 cut-downs, r= 300j

+ (MD) 10 x 300 @ ~AnAe E, r= 90" + 400j + 2-6k @ ~Tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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 60, r= 2' + 2 x 120, r= 3' + 1 x 150

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own)

800j + mcmillan wu

+ 2000-1600-1200-800-400 cutdown from ~CS

    r= 5', 4', 3', 2'

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (10:15 AM)

long aerobic running - chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

on your marks

***meet in the Brock for practice this week***

"If you don't get what you want, it's a sign either that you did not seriously want it, or that you tried to bargain over the price." - Rudyard Kipling

"But the fact of the matter is, if you want to be good you don't really have a lot of choices.  It takes what it takes." - Nick Saban

#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

+ 12 x 300 tech parkway hill @ ~Ae P & faster, r= jog down

+ tempo on track, 2-6k

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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

+ 6-8 x 200 @ AnAe E, r= 200j

+ general strength circuit

friday (on your own)

800j + mcmillan wu

those competing:

+ light aerobic running + 2-4 x 200 @ RP

+ travel to Clemson

those not competing:

workout - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON INV

those not competing (on your own):

light aerobic running

+ stretching & mobility

sunday (9:45 AM)

long aerobic running from campus

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

new year... new opportunities

2025 is upon us... what does the new year have in store for you!

Reminders... be back on campus on Thursday, January 2, 2025.  First practice is 10:00 AM on Friday, January 3, 2025.  ***If you will not be at practice on Friday, January 3, text COACH***

#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

+ (LD)  5-6 x 1600 @ ~CS, r= 3'/400j

+ (MD) 2 x 2400 @ ~Threshold, r= 400j

   2 x 300, r= 300j OR 1 x 400 OR 1 x 500 @ ~AnAe P (~800 pace)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running

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

+ (800/some MD) 3 x 60, r= 2' + 2 x 120, r= 3' + 1 x 150

+ general strength circuit

*BE BACK ON CAMPUS*

friday (10:00 AM)

800j + mcmillan wu

+ (LD) 12 x 400 hill @ ~CS & faster, r= jog down

+ (MD) 12 x 400 hill @ ~CS & faster, r= jog down

+ strength & conditioning

saturday (on your own)

+ light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at Chatt Hills Rico Park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies