2016Tallulah Falls School HIGH Schoolcross Countryseason Practice Workoutcalendar
2016Tallulah Falls School HIGH SCHOOLCross CountrySeason Practice WORKOUTCalendar
Elevate!
8-1-16subject to change!
Coach Scott Neal 706-839-2004 TFS 706-968-9879 cell
Coach Jennifer Dunlap 706-344-2534Practices 4:15pm-6:15 unless otherwise noted
Coach Herb Snedden
3:15-4:15 / MondayGratitude - Generosity / Tuesday
Respect - Responsibility - Ripple / Wednesday Enthusiastic Effort
Excellence - Elevate / Thursday
Accountability – Ambition - Action / Friday
Think – Trustworthy
Train / Saturday
“Elevate” is the TFS Athletic 2016 theme. Elevate Discipline!
How can this action word lead to a GREAT Season of Significance? / GHSA physical formand concussion formREQUIRED to participate
1
8/1 / Meet in WR 6-7:30pm,
Field FitCore sleds, BW, run / Practice 4:30-5:45 pm
Shortline/river 3-6 mi / Practice 4:30-5:45
Tugalodirt rd4 mi+ / PRACTICE 7-8AM
TT 3 x 1 mi w/ 5’ @ 5k RP / PRACTICE 7-8AM
Wayne’s Hill / OYO – Long run
40-60 min
2
8/8
Team
Ldrs / School/Practice 4:15
Team Mtg Orientation, safety, code, tee
Shortline 5k Time Trial
and river legs / Roles/ responsibilities
GWU + Mob then
@ Rock Mtn Rd
Intervals
Distribute Sr/Jr Uni / Enthusiastic Effort
@ Farm - Recovery
Regular/reverse
Distribute So/FrUni
Relay car prizes/games / Training = effort vs time pacing 4:00 TFS
Intervals, FitCore,
MS/HS XC Parent Mtg 5:30pm–6:15pm Student Center / Ambition/SMART goals
@ Water Gauge
Ind/Team Pics 3:45
T-Shirt Money Due
Team Code due / TFS Deep Creek Trip
Or OYO
Long Run of 40-60 min
3
8/15 / Meet WU
@ Farm / WMA 2
VO2 Max Intervals / @ Water Gauge/Raven Rock rd
Recovery Run / Meet Prep/WU
@ Farm
Prepare course for meet and practice relay run
Recovery Run / * Relay Carnival @ The Farm. 4:30
Leader =
3:00/3:15 on shuttle
TEAM PICS @ Farm / Recovery
FitCoreBike/run (and kayak -paddleboard?)
HS Social Dance 7-9 / Spruce Creek Camping
Long run 40-60’
TL = Will, Caleb
2:00- Sun 9am
4
8/22 / @ Farm / WMA 1
4:00 practice
Lactate Threshold
Pres Com Dinner (leave at 5:40) / HSQuadrathlon
Think Safety!!!!!!
Row - Swim-Run –Bike @ Lake Tallulah
V Soc vs Murphy / MS Quadrathlonand MS/HS COOKOUT till 6:15
Leader =
Meet Prep/Recovery / Spartan Ekiden @
Athens Academy @1:45/2/4:30/8:00
Mssoc vs br / Team Fun Day 30’ during/after recovery
TL =
4-5:00 practice
Meet Prep / NGA Championships
9;00 VB, 9:30 VG
10JVB, 10:30JV G
Return apx 1:00 College fair1:30
5
8/29 / FitCore @ Farm
AnCap Speed
Mssoc vs swain / PreMeet
Recovery / Rabun Gap 4:30
Leave 3:30
Return 6:15 (no meal)
MS @ AA / Neal/Bourlet Hills 6-10 rounds
Movie Night/cookout
TL =
Mssoc vs sum / Open Weekend
OYO EZ recovery
30-45’ / Open Weekend
long run 45-60’
6
9/5 / Open Weekend – OYO
LT (Lactate Threshold)
6-10 x 1’LT/2’ ez w/n a total of 30-45’
LABOR DAY / FitCoreAnCap Speed
@ Track
MS xc @ RG 4:30 / Recovery
Spruce Creek area
Will stop at Hillside Orchard if you want ($) / Bear Gap/Minnehaha
LT (Lactate Thresh) Int
Coach Dunlap Dr. appt
V soc vs br / Recovery / Pre-Meet @ TFS / MS & HS @ Eagle Invite Lamar Murphy Park – Jefferson
6:15am/8/8:30+/1:15
ACT Test
7
9/12 / Recovery/Meet Prep @ Farm / Cookies ‘n Quotes XC Festival & Cookout MS 4:30 & HS 5:00
@ TFS Farm
TL= Sunni,
Mssoc vs rg / Tugalo FS Rd
Recovery
Trustees Reception / @ White Twister/ SFalls
LT run 4-6 mi / Coaches at Glazier clinic in Atl
OYO?? Or w/ Coach Dunlap
Recovery
9th grade trip NOC / OYO
Coaches at Glazier clinic
1-2 mi + 20-30’ Fartlek + 6-8 strides
8
9/19 / North & South Rims and Gorge Steps
LT run
Mssoc vs high / Recovery - TFS
MS xc @ High 4:30 / AnCap Speed
@ TFS Track / @ Stonewall Falls Shortcut loop - steady
Leader – get map! / Meet Prep/Recovery
Spaghetti Supper/team
TL = / TFS Heroes Invitational 9:00
TFS Farm
Leader = PERRY G
9
9/26 / TFS Track
AnCap Speed / TFS –Shortline
MS xc @ RG 4:30 / Recovery/PreMeet
TFS north / south rims / Athens Academy 1:30/1:45/4:15/7:45 / Recovery – bike/row/run
V soc vs high / @ Greenway 9-11am
Leave TFS 8:45
Lactate Stacker
10
10/3 / @ TFS Track
AnCap Speed
Ringer/Sing concrt 6 / Recovery
Team Choice location / Recovery/PreMeet
TFS / Mountain Invite 4:30
Unico Helen GA / EZ recovery at Farm
MS Tri State Championships @ TFS and TFS Farm(XC) / Piedmont XC meet at TFS Farm 10:00
Volshere 9:30-11:30
SAT Test – Long Run
11
10/10 / @ Stonewall Falls
Recovery / AnCap Speed TFS Trk
Sr/alum cookout leave 5:40
MS EOS Party6:00-7 / Choice location
Recovery
Team Gathering TL = / Open Weekend/
Field Day
EZ recovery run after / Open Weekend
OYO Ex Pitts Park
Ex 4-6 x 1 lap/1 lap jog / Open Weekend
OYOLong Run EZ
12
10/17
SoTrip / Meet Prep/Rec @ Farm / Harrier Harvest @ TFS Farm Sr Day
VB 4:30, VG 5, JV 5:30Leader = / Recovery @ choice location / Recovery @ Choice location / @ Greenway
3-4 x 800’s w/ 1 lap jog (LT/VO2) / Recovery @ Chattooga River Trail Leave TFS 1:00 return 4:15
ACT Test (those OYO)
13
10/24 / TFS Track
Sharpening @ GRP
@ 400’s / Recovery –choice / Recovery/meet Prep - TFS
V soc vs hayesville
Coach Dunlap Bday! / Area Championships
@AA 4:15 JV/5/B5;30G / EZ recovery 30’
Those not to state - Turn in all gear!
Dance 7-9 / Area 2 Weather Make up day – Twin River Bike ride volunteering
30’ OYO ez
10/31 / @ Pitts Park 4:15-6
FRP Intervals / Recovery / Recovery / Leave to Carrollton
3:30 – jog course / State Championships
@ Carrolton 9am / SAT Test
Mon GISATeacherConf Tue Nov 8 Falls Sports Banquet 6:30 @ Dillard House – load 5:45 leave TFS 6:00
WU1 = fw/bk/s/s w/ body weight exer at each end+ mobility
WU2 = jump rope, med balls, wght vests, bear crawls, crab walks, mtn climber variations, wheelbarrows, sleds/tires + mobility
WU 3 = at a trail -
Speed Drills 2-3 x/wk – A, B, A/C, Skips (rhythm, distance, height, speed), Str leg bounds, EggCycles. Plyos2x/wk (SLH, bounds, combos, stair hops, JR)
Strides (after all runs)= race pace form. Accelerations (2-3x/wk) = increased speed runs
Recovery = 1-2 effort pace/CP (conversation pace); also includes mobility, stretching, rolling, and icing
Effort Based Pacing – CP = 1, 10k = 2, RP = 3, MiP/surge = 4, Kick/400m = 5
Types of Runs
Learn to Pace at different speeds and effort levels.
Places to Run
Farm (5k course, 3k course, FitCore, hills, intervals)
Rock Mtn Rd
Stoneplace (from InterpCntr)
High Bluff (2mi)
North & South Rims
WMA 1 – various offshoots
WMA 2 – (to yellow gate, to red gate, to lake)
Tugalo dirt road (1.8 mi dn)
Shortline
White Twister
Stonewall Falls (11 mi, 6.2 right loop, 5 mi shortcut loop, 3.6 mi road)
Watergauge Rd (Watergauge, Raven Rock, Derailure Creek 4mi)
Camp Creek to watergauge
Bear Gap Rd (Minnehaha) and top of Bear Gap logging roads
Chattooga River Trail (Hwy 76 GA/SC border right before Bull Sluice) up to 10mi
Hills/resistance (Neal’s, dump, church/flag, Wayne’s, tower, Farm, Gorge stairs), stairs, sleds/tires, wtvst
Intervals (TFS path, Farm, Pitts Park, Greenway, any of the trails, RkMtn Rd) – usually used to run faster
Tempo Runs–“steady state” comfortably hard threshold runs at 85-90% of Max HR for apx 20 minutes
Threshold – this is the point/transition from one energy system emphasis to another. It is the doorframe. Going beyond/faster takes you into another/harder energy system. “Comfortably hard” compared to Intervals (“hard”)
Anaerobic Threshold (AnT) – point where faster running or more energy/intensity used causes fatigue that slows you down. Higher end of lactic acid spectrum (accumulation). 88-92% of MHR or apx 180-189 bpm
Lactate Threshold (LT) –Lower end threshold training where any harder equals creating lactate. 85%-91% of the anaerobic threshold, 66%-75% orVO2maxor 71%-75% of maximum heart rate (apx 140-155pbm)
Speed Spectrum – 2 above and 2 below RP (recovery/CP, 10K/long run, RP, mi, Accel/Fast)
Strides – race pace form running w/ longer (knees away from each other) strides naturally
Accelerations – increase in speed from SRP to fast
Pacing – 1) effort pacing (like a jockey) or 2) time pacing
Strategies – starting, when bunched, packs, sharp turns, uphills, downhills, kick/finishes, running in a pack,
Stretch (always after practice) 1-2 x hold 10-15” mixed days w/ 3-5 x 3-5” – calf straight, calf/soleus bent, hams straight, hams bent, hip flexors, quad team choice, groin, low back, low back twist, IT band, ft/ankle up/dn, L/R, in/evert, CW/CCW, alphabet/draw
Mobility: (rev) iron cross, rollovers, leg swings, inverts, hurdle over, hurdle under, H O/U,
Fun (end of practice activities) – ice cream, watermelon, ice/apple bobbing, tomato throwing contest, hole toss, chess, checkers, YCamp mud, corn shucking
Team Gatherings – spaghetti suppers/cookouts, Mall, movie night, service ideas
Service ideas/GREAT Events in addition to meet themes: up to team/leaders
8/18 – Relay Carnival Leader =
9/13 – Cookies ‘n Quotes (cookies and quotes to inspire others) Leader =
9/24 - Heroes Invite (supplies for service personnel) Leader = Perry Gresham
10/18 – Harrier Harvest Leader =
Warm up (WU) = multi-joint, mulit-movements and mobility to increase heart rate, improve athleticism, and enhance muscularity.
FC = FitCore = a combination of varied exercises (upper, lower, and core) to increase oxygen and blood flow to all parts of the body; great for general fitness
BW = body weight exercises ex/ push up (PU), pull up (PLU), Horizontal HPLU, Dips, Step Ups, Lunges, Squat (sqt), overhead (OH), twist (Tw), plank, knees to elbows (KE), jumps onto box (JOBs), hurdles (H), ring KE (RKE), jump rope (JR or hvy HJR),
OYO – On Your Own
Abs/core - (linear, twist/rotate, stability)
Rainy Day Plan – Row 2000m, FC inside WR, row, JR, bike, stairclimber, elliptical, pilates/”yoga,” P90X
Ex indoor = bike 5’ + row 1000m + JR 2’ + 5R of 1’ bike >100rpm + Row 250m + JRx50 w/ 3ex x 3 ea of WPU, SFt2H,HPLU,S180, MBTD, Superman