Inside out

Great momentum as we head to outdoors...

sunshine, warm temps, light breezes

it's PR season

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

monday

those traveling for ACC's:

AM shake-out - tbd

+ ACC CHAMPIONSHIPS

those not traveling (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)

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

+ 1600 @ Thresh + 10 x 300 Tech Pkwy hill + 1600 @ Thresh

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

bluegrass bound

On to the Bluegrass State... fast time 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) fast 300 wu + 400j + 1600 @ Threshold + 3 x 800 <VO2max, r= 1:2

          + 1 x 400 @ AnAe E

+ (MD) 1600 @ Threshold + 400j (+ spikes)

          + 4 x 400 @ Anaerobic Capacity (AC), r= 6' + 2 x 300 @ Ae P, r= 100w

+ 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)

those traveling for ACC's:

+ light aerobic running
+ 6 x 200 @ AnAe E, r= 200j

+ travel to Louisville

those not traveling:

+ light aerobic running

+ general strength circuit

friday

those traveling for ACC's:

light aerobic running + 2-3 x 200 @ RP if racing Sat

those not traveling (on your own):

+ aerobic running

+ strength & conditioning

saturday

those traveling for ACC's:

AM shake-out - tbd

+ ACC CHAMPIONSHIPS

those not traveling (on your own):

easy aerobic running

+ stretching & mobility

sunday

those traveling for ACC's:

AM shake-out - tbd

+ ACC CHAMPIONSHIPS

those not traveling (on your own):

+ long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

let the good times roll

Personal bests, qualifying standards, all-time lists... keep the ball rolling!

#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) 2000-1600-1200-800-400 cutdown from ~CV

    r= 5', 4', 3', 2' (w/ fast 300 before EACH rep, r= 100j)

+ (MD) 1600 @ ~Threshold, r= 800j + 6 x 300 @ ~SE, r= 1:10

+ 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 (3:30 PM)

800j + mcmillan wu

+ 1600 @ ~Threshold + 400j + 1600 @ ~VO2max, r= 8'

    + 4 x 400 + 1 x 800 @ ~AnAe E, r= 2'; R= 8'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

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