raleigh and tally and in-between

#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 

those traveling to Raleigh (m) & Tallahassee - on your own in AM

+ depart around noon

those not traveling (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

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

FSU RELAYS (5000m)

those traveling to Raleigh (w) - depart early AM

+ light running & pre-meet upon arrival

those not traveling (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides focusing on A run

+ general strength circuit

friday

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

FSU RELAYS (800m, 1500m)

those not traveling (on your own)

workouts - tbd

+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

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 (8:45 AM)

800j + mcmillan wu

+ (LD) 3-4 x 1600 @ ~Threshold, r= 1' + 4 x 200 @ AnAe E, r= 200j

+ (3kSC) 4 x 400 @ AnAe E, r= 1' + 3 x 800 (2nd lap w/ hur) + 3 x 200

+ (MD)  3 x 1000 @ ~VO2max, r= 5' + 3 x 200 @ AnAe E, r= 200j

+ strength & conditioning

wednesday (9:30 AM)

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 (9:30 AM)

800j + dynamic wu & plyo progression

+ light aerobic running

those not racing friday:

6-8 x cherry st hill strides focusing on A run

those racing friday:

2 x 100 + 4 x 200 @ race pace

+ general strength circuit

friday (AM shake-out on own)

YELLOW JACKET INV - 1500m, 3000SC, 5000m

+ strength & conditioning

saturday (AM shake-out on own)

YELLOW JACKET INV - 800m, 4 x 400m

those not racing:

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

spring is in the air

#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) 1600 @ Thresh + 400j + 5-6 x 1000 @ ~Ae P, r= 1:1

+ (MD) 1600 @ Thresh + 400j + 5-6 x 400 @ ~AnAe C, r= 6' + 2 x 300

+ (2:45pm-3kSC) 5-6 x (600H + 200j + 200 @ AnAe E + 400j)

+ 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 (time - tbd)

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 (9:00 AM)

long aerobic running at chatt hills rico park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

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