there's no place like home

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

monday (OFF or on your own)

dynamic wu
+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - park 2k road loop)

800j + mcmillan wu

+ (w) 4-5 x 2000 @ ~Threshold, r= 2'

+ (m) 4 x 4000 @ ~Tempo, r= 60"

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 3 x 200 @ ~AnAe E, r= 200j

+ general strength circuit

friday (6:15 AM - depart for course)

800j + mcmillan wu

GEORGIA TECH XC INV,  w= 6k (9:20 AM) / m= 8k (8:30 AM)

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (9:00 AM @ chatt hills rico ballpark)

long aerobic running

+ cool-down exercises

+ recovery strategies

introducing brookridge-glen arden

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

monday (OFF or on your own)
dynamic wu
+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - brookridge-glen arden hill)

800j + mcmillan wu

+ (w) 5 x ~800m hill, r= jog down

+ (m) 6 x ~800m hill, r= jog down

+ strength & conditioning

wednesday (8:00 AM - track)

800j + lunge matrix wu

+ Reps @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 5 x skip bounding on cherry st hill

+ 5 x fast strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - track)

800j + mcmillan wu

+ (w) 4 x 4 x 400 @ ~Ae Power & faster, r= 60" / R= 3'

+ (m) 4800 @ ~Threshold + 3 x 1k @ ~CV + 5 x 400 @ Ae P & faster

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (8:30 AM - chattahoochee river)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

workin' for the weekend

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

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - amsterdam ave hill)

800j + mcmillan wu

+ (w) 7 x ~700m hill, r= jog down

+ (m) 8 x ~700m hill, r= jog down

+ strength & conditioning

wednesday (8:00 AM - track)

800j + lunge matrix wu

+ Reps @ ~Ae Threshold, r= 400j; w= 3 x 2400m / m= 3 x 3000m

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 5 x skip bounding on cherry st hill

+ 5 x fast strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - cinder loop)

800j + mcmillan wu

+ 1600's @ ~Threshold, r= 90"; w= 4-5 x 1600 / m= 6-8 x 1600

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (8:15 AM @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

sweet home alabama

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

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - AAM grass loop)

800j + mcmillan wu

+ 4 x 5 x 300 @ ~CV to Ae P, r= 40" / R= 300j

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ depart for Huntsville at 2:00 PM

+ optional light shake-out run upon arrival

thursday (10:00 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 3 x starts from starting light in course

+ general strength circuit

friday

800j + mcmillan wu

+ men depart for course at 6:00 AM / women depart at 6:45 AM

+ SOUTHERN SHOWCASE, m= 8K at 7:30 AM / w= 5k at 8:30 AM

+ strength & conditioning

those not traveling:

workout - tbd

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:15 AM @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

work don't stop

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

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - amsterdam ave hill loop)

800j + mcmillan wu

(amsterdam ave > kings ct > san antonio dr > courtenay dr loop)

(hill = ~700m / total loop = ~1800m)

+ (w) 5 x ~700m hill, r= loop @ ~Ae T for #1, 3, 5 / jog down for #2, 4

+ (m) 6 x ~700m hill, r= loop @ ~Ae Threshold

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 5 x skip bounding on cherry st hill

+ 5 x fast strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - track)

800j + mcmillan wu

+ (w) 700 @ ~Ae P + 4800 @ ~Threshold + 700 @ ~Ae P, r= 90"

+ (m) 3 x (800 @ ~Thresh + 3200 @ ~Tempo) + 800 @ ~Thresh, r= 90"

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (AM time - tbd @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

off to the races v.2025

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

Race week on deck with our season opener at Allatoona Creek Park.

"Training was a rite of purification; from it came speed, strength.  Racing was a rite of death; from it came knowledge.  Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line, where you can lean over the manicured putting green at the edge of the precipice and see exactly nothing." - John L. Parker, Jr., Once a Runner

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - AAM grass loop)

800j + mcmillan wu

+ 3-4 x 5 x 300 @ ~CV to Ae P, r= 40" / R= 300j

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 4 x skip bounding on cherry st hill

+ 4 x grass strides in spikes focusing on A run

+ general strength circuit

friday (6:15 AM - depart from locker room)

800j + mcmillan wu

+ KSU STAN SIMS XC OPENER, m= 4 mi (8:30 AM / w= 5k (9:15AM)

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:30 AM @ chattahoochee river)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

#discipline

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

"DISCIPLINE is the key that unlocks the door to success" - John Wooden

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ (w) 4-5 x 1600 @ ~Threshold, r= 90" on cinder loop

+ (m) 5-7 x 2000 @ ~Tempo, r= 90" on 2k road loop

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 4 x skip bounding on cherry st hill

+ 4 x grass strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - park lake loop)

800j + mcmillan wu

+ (w) 3-4 x 2000 @ ~Threshold, r= 90"

+ (m) 12,000-14,000m @ ~Tempo

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:00 AM @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies