for Wednesday, Jan 2

800: VO2max or fartlek
800-3000: VO2max or fartlek

for Tuesday, Jan 1

5000-10,000: aerobic conditioning - quality run

for Monday, Dec 31

hill repeats or fartlek

for Saturday, Dec 29

aerobic conditioning - long run

for Friday, Dec 28

800: lactate tolerance or fartlek
800-3000: VO2max or lactate threshold or fartlek

for Thursday, Dec 27

5000-10,000: lactate threshold or VO2max or fartlek

for Wednesday, Dec 26

800: VO2 max or fartlek
800-3000: VO2max or fartlek

for Tuesday, Dec 25

5000-10,000: aerobic conditioning - quality run

for Monday, Dec 24

hill repeats or fartlek

for Saturday, Dec 22

aerobic conditioning - long run

for Friday, Dec 21

800: lactate tolerance or fartlek
800-3000: VO2max or lactate threshold or fartlek

for Friday, Dec 14

***The holiday training schedule has been attached to an email sent to everyone. Don't forget to reply so that we know everyone has received it and understands it. Also, note that there are two parts to the attached excel spreadsheet, with the tabs found on the bottom of the page. One is the Christmas 07 training schedule, the other is the menu of workouts to choose from when indicated on the schedule. Start the schedule tomorrow with the indicated workouts listed for Friday. If you have any questions, contact one of us.

Happy Holidays!

for Thursday, Dec 13

1. stretching - calves
2. warm-up circuit
3. aerobic recovery
w= 5 miles / m= 8-10 miles / w800= 3 miles / m= 6 miles
4. 5 x 100 strides on grass
5. static stretching

for Wednesday, Dec 12

1. stretching - quads/psoas
2. warm-up circuit
3. 2 mile wu to park
4. 200's @ vVO2max, r= equal time recovery
5. 2 mile cd + mobility

for Tuesday, Dec 11

1. stretching - hamstrings
2. warm-up circuit
3. aerobic recovery
w= 6 miles / m= 8-10 miles / m800= 6 miles / w800= 4 miles
4. 3 x 250m 'light & fluid'
5. static stretching

for Monday, Dec 10

*remember, strength & conditioning twice this week when it fits your schedule; also at least two morning runs this week according to your schedule

1. stretching - calves/achilles
2. warm-up circuit
3. 1-2 mile wu to park
4. hill workout
m+w distance= 5-6 x two-hill loop, then easy running for 4-6 miles back to campus
m+w mid-distance= 2 x 10 reps on short hill, then 2-4 miles back to campus
5. posterior tibialis + static stretching

for the weekend

Saturday, Dec 8

long aerobic conditioning
w= 10 miles
m= 13 miles
w800= 6 miles
m800= 10 miles
+ static stretching

Sunday, Dec 9
aerobic recovery
w= 4-5 miles
m= 6-8 miles
+ leg swings

for Friday, Dec 7

1. stretching - hamstring
2. warm-up circuit
3. aerobic conditioning
w= 4-5 miles / m= 6-8 miles
+ technique runs on grass
m+w800= 5 x 400, r= 5'
4. static stretching

for Thursday, Dec 6

6:45AM - strength-training at Wardlaw
+ 3-4 miles light running

3:30PM - at track
1. stretching - calves/achilles
2. warm-up circuit
3. 2 miles wu + 2 x 70m starts
4. hard run on track
w= 6k / m= 4 miles / m+w800= 2k
5. 2 miles cd + yoga stretching

for Wednesday, Dec 5

1. stretching - calves/achilles
2. warm-up circuit
3. aerobic recovery
w= 6-7 miles / m= 8-10 miles / m800= 7 miles / w= 4 miles
4. 3 x 200m 'light & fluid'
5. static stretching

for Tuesday, Dec 4

1. stretching - quads/psoas
2. warm-up circuit
3. 2 mile wu to park + 3 x 40m starts
4. 300's on ballfield loop @ vVO2max, r= equal time recovery
(vVO2max= velocity at VO2max, estimated at 2-3k pace)
(# of 300's? Until pace becomes significantly difficult)
5. 2 mile cd + standing calf raise, 3x15 each leg

for Monday, Dec 3

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles light running

3:30PM - at track
1. stretching - hamstrings
2. warm-up circuit including 2 laps jog on track
3. quality steady distance run
w= 5-6 miles / m= 8-10 miles / m800= 6 miles / w800= 3-4 miles
4. 4 x 120m ins & outs
5. 2 laps jog on grass + static stretching

for Sat-Sun, Dec 1-2

those not competing this weekend:

Saturday
long aerobic conditioning, w= 10 miles / m= 13 miles


for all:

Sunday
aerobic recovery, w= 5-6 miles / m= 8-10 miles

for Friday, Nov 30

***NOTE PRACTICE TIME***

6:00AM - meet in coliseum
1. stretching - hamstrings
2. warm-up circuit
3. 2 mile wu + light strides
4. workout
those traveling to meet:
4 sets of (200j, 200 good swing, 100j, 100 fresh swing, 100j, 100 good swing)
those not traveling to meet:
w= 6k hard run / m= 4 mile hard run
+ 4-6 x 200 good swing, r= 200j
5. 2 mile cd
6. static stretching

for Thursday, Nov 29

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles light running

3:30PM - at track

1. stretching - quads
2. warm-up circuit
3. aerobic recovery - easy running
w= 4-6 miles / m= 7-10 miles
4. static stretching

for Wednesday, Nov 28

1. warm-up circuit
2. 2 mile wu to park
3. workout
m+wdist= fartlek: 5', 4', 3', 2', 1' @ 85%; r= equal time @ 65%
m+w800= short hill repeats, w= 10, 6, 4 / m= 12, 8, 4
4. 2 mile cd

for Tuesday, Nov 27

1. warm-up circuit
2. aerobic recovery
w-dist= 5-6 miles / m-dist= 8-10 miles / wmd= 4-5 miles / mmd= 6-8 miles
3. 3 x 200 'light & fluid'
4. posterior tibialis work + static stretching

for Monday, Nov 26

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles light running

3:30PM - at track

1. warm-up circuit
2. workout
m+w mid-distance = 300's on track at vVO2max, r= equal time recovery
m+w distance = steady distance run + strides, w= 5-6 miles / m= 8 miles
3. static stretching

for Thanksgiving break

train as you feel through break, do not miss days
*easy running
*steady running
*fartlek running


next practice:
Monday, Nov 26
6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles light running
3:30PM - at track

for Tuesday, Nov 20

3:30PM - at track

1. 5' abs
2. warm-up circuit
3. distance run
w= 4-5 mile / m= 8 miles / m800= 6 miles / w800= 4 miles
4. 6 x grass strides

for Friday, Nov 16

1:30PM - at track

1. warm-up circuit
2. 1-2 mile wu + light strides
3. workout
DH= talk w/ Coach tonight
m800= 6 x 200, r= 2' @ 26-27 (no faster)
w800(AM only)= 6 x 200, r= 2' @ 31-33 (no faster)
4. 1-2 mile cd + static stretching

All Others: on your own
w= 5 miles + 2 x 300 'light & fluid'
m= 6 miles + 2 x 300 'light & fluid'

***TEAM PICTURES IN AFTERNOON, BE ON TIME!

for Thursday, Nov 15

3:30PM - at track

1. warm-up circuit
2. workout
DH= 6 miles / m800= 6 miles / w800= 3 miles / mDist= 6 miles / wDist= 5 miles
3. 3 x 150 'light & fluid'
4. yoga stretching

for Wednesday, Nov 14

3:30PM - at track

1. warm-up circuit
2. 2 miles wu + light strides
3. workout
DH - on track; 1200+800+800+400, r= 4', 3', 3'; p= 68-69"
m+w800 - short hill at park; m= 3 x 10 / w= 3 x 8
4. 2 miles cd + static stretching

for Tuesday, Nov 13

1. warm-up circuit
2. aerobic conditioning
DH= 8 miles / m800= 7 miles / w800= 4 miles
3. 4 x 150 'light & fluid'
4. static stretching

for Monday, Nov 12

No strength & conditioning in morning

3:30PM - at track

1. warm-up circuit
2. workout
DH - 8 miles easy running + 3 x 200 'light & fluid'
m800 - 1000+800+600+400+200, r= equal time recovery; pace= 70 or better
w800 - 800+800+600, r= 6-7'; pace= 84-88
m+w800: warm-up + cool-down
(all others, we will discuss this week)

for Wednesday, Nov 7

1. warm-up circuit
2. 2 miles wu + strides
3. 8 x 200, r= 200j
w @ 35-37 / m @ 31-32
4. 2 miles cd
5. static stretching

m+w800:
short hill repeats at park
w= 2 x 10 / m= 2 x 12

for Tuesday, Nov 6

1. warm-up circuit
2. aerobic conditioning
w= 4 mile @ 7:00 pace / 5 mile @ 6:50-6:55
m= 6 miles
3. 3 x 150 'light & fluid'
4. static stretching

for Monday, Nov 5

3:30PM - at track

1. warm-up circuit
2. 2 miles wu + strides
3. workout on track
3 x 1000m, r= 5' + 4 x 300m cut-downs, r= 300j
pace= fast
4. 2 miles cd
5. static stretching

m+w800:
200's @ vVO2max w/ equal time recovery
w @ 44 / m @ 35

for Friday, Nov 2

3:30PM - at track
1. warm-up circuit
2. 2 miles wu + light strides
3. workout
w= 2 x 1600, r= 6'
m= 3200 + 2 x 1600, r= 15'/3'
4. 2 miles cd
5. static stretching

m+w800:
2 x 4 x 200, r= 2' / R= 4'

for Wednesday, Oct 31

1. warm-up circuit
2. 1 mile wu to park
3. tempo fartlek, on grass upper hills area and lower grass field
w= 5 x 4' tempo efforts, r= 2'
m= 6 x 5' tempo efforts, r= 2'
4. 1 mile cd
5. static stretching

m+w800:
short hill repeats at park
w= 2 x 8 reps / m= 2 x 10 reps

for Tuesday, Oct 30

1. warm-up circuit
2. 2 mile wu + strides
3. 8-10 x 300, r= 300j
4. 2 mile cd
5. yoga stretching

m+w800:
aerobic recovery, w= 30-45' / m= 45'
+ 2 x 300 'light & fluid'

for Monday, Oct 29

6:45AM - strength & conditioning at Wardlaw
+ 15-20' light running

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 4 or 5 mile quality run / m= 60' easy running
3. 4 x 200m 'light & fluid'
4. static stretching

m+w800:
1000 + 800 + 600 + 400 + 200,
w @ 92's / m @ 72's
recovery of equal time

for Wednesday, Oct 24

1. warm-up circuit
2. 2 mile wu
3. 8-10 x 300, r= 300j
4. 1-2 mile cd
5. static stretching

m800: w/ group
w800: w/ 400 group
those not traveling: 30-45' light run

for Tuesday, Oct 23

1. warm-up circuit
2. aerobic recovery
w= 30-45' / m= 45-60' / w800= 30-45' / m800= 45'
3. 3 x 200m 'light & fluid'
4. static stretching; calves, hamstrings, quads

for Monday, Oct 22

Reminder - no strength & conditioning this week
***optional 20-30' light running on own

3:30PM - at track
1. warm-up circuit
2. 2 mile wu to park ballfield loop
3. workout - bring spikes, I will transport to park
w= 3 x 1500, r= 5'
m= 6 x 1500, r= 3'
4. 2 mile cd
5. static stretching

m+w800:
at park ballfield loop w/ xc group
w= 2 x 1500, r= 5'
m= 3 x 1500, r= 3'

for Friday, Oct 19

3:30PM at track:
1. warm-up circuit
2. 2 mile wu to park lake loop
3. tempo run
w= 4-5 miles / m= 7 miles
4. 2 mile cd
5. static stretching

m+w800: meet at locker room at 8:00AM
hill workout at park on grass, w= 8+6 / m= 10+8

for Thursday, Oct 18

6:45AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. 2 mile wu + strides
3. 8-10 x 300m on track, r= 300j
4. 2-3 mile cd
5. yoga stretching

m+w800:
aerobic running, w= 30' / m= 45'
+ 4 x 80m bounding on grass

for Wednesday, Oct 17

Regular practice @ 3:30PM at track

*yes, this means we will not meet this coming Sunday

Great job with the workout today, both men and women. Very quality efforts. Expect to see this workout again, soon. Very likely next Monday. And below is a quote I came across yesterday and thought was relevant to our endeavors. For the many of you running better than ever, yes, your coaches will continue pushing you to do even better. It's our job:)

"Always dream and shoot higher than you know how to. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." - William Faulkner

1. warm-up circuit
2. aerobic recovery
w= 30-45' / m= 45-60'
3. 4 x 200 'light & fluid'
4. (focused!) static stretching

m+w800:
to be determined, will look into status of stadium workout for Thursday

for Tuesday, Oct 16

***NOTE PRACTICE TIMES***
7:00AM - men meet at locker room area
7:15AM - women meet at locker room area

(men who cannot meet at 7AM will meet at 3:30PM on track)

*bring spikes if you want, I will bring them to the park
1. warm-up circuit
2. 2 mile wu to park ballfield loop
3. workout
w= 3 x 1500, r= 5'
m= 6 x 1500, r= 3'
4. 1-2 mile cd
5. stretching as time permits

m+w800:
aerobic running, w= 30' / m= 45'

for Monday, Oct 15

6:45AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. aerobic running
w= 45-60' / m= 60'
3. 6 x 120m ins & outs on grass
4. static stretching, calves + hamstrings

m+w800:
2000m trial

for the weekend

for those not traveling:

for Friday, Oct 12

1. stretching & mobility
2. foot drills
3. aerobic running
w= 45' / m= 60'
4. 6 x grass strides

m800:
w/ 400 group at 3:30PM - 4 x 400
or 8 x 200, r= 2' @ 29-30

w800:
w/ sprint group, check w/ roommates for time
or 8 x 200, r= 200w @ 34-35

for Saturday, Oct 13

time to be determined:
1. stretching & mobility
2. 2 mile wu
3. controlled run on track, 3 miles
pace= w @ 6:10's / m @ 5:00's
4. 2-3 mile cd

m+w800:
aerobic running; w= 45' / m= 60'

for Sunday, Oct 14

Off or easy running on own

for Thursday, Oct 11

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. 1 mile wu to park
3. tempo run at 80% effort
w= 3 mile / men= 4 mile
(*note - be careful, no faster than 80%!;
for reference, threshold pace is approx. 85-88%)
4. 1 mile light running
5. 1200+600+300 @ 5k pace or faster on track w/ equal jog recovery
6. 1 mile cd + static stretching, calves + hamstrings

w800:
stadium workout at 2:00PM
+ 20' light running

m800:
stadium workout at 3:20PM
+ 20-30' light running

for Wednesday, Oct 10

(optional light running in morning of 20')

1. warm-up circuit
2. aerobic recovery running
w= 45' / m= 60'
3. 4 x 250m 'light & fluid'
4. static stretching, hamstrings + calves

m+w800:
400's on track at 2k pace w/ equal time recovery
w= 92' / m= 72'
(goal # for w= 12 / m= 16)

for Tuesday, Oct 9

7:30AM - meet at locker room area

1. warm-up circuit
2. wu to park (w= 2 miles / m= 1 mile)
3. workout
women:
1600m on ballfield loop @ 5k pace, r= 2.5'
+ 3 miles tempo run on lake loop @ 5k pace + 35", r= 2.5'
+ 1600m on ball field loop @ 5k pace

men:
9 mile run w/ 2 mile cut-downs
from 10k pace + 1' to 10k pace for last mile

4. 1 mile cd
5. yoga stretching

m800 - aerobic running, 45'

for Monday, Oct 8

8:30AM - meet at locker room area

easy aerobic running at Kennesaw
w= 60' / m= 75'
(m800 - fartlek at Kennesaw, 6 x 3' hard, r= 2')

12:00noon - lunch in AA dining hall

2:00PM - strength & conditioning at Wardlaw,
followed by 20' light running + static stretching & foam rolling

6:00PM - dinner in AA dining hall

for Friday, Oct 5

3:30PM - at track (m+w800 @ 7:00AM)

1. warm-up circuit
2. 2 miles wu to park ballfield loop
3. workout
w= 4 x 1600 @ 5k pace, r= 4'
m= 4 x 2400 @ 8k pace, r= 5'
4. 2 mile cd
5. static stretching, calves + hamstrings

7:00AM - m+w800 at track
1. warm-up circuit
2. 1-1.5 mile wu
3. workout
3 circuits of the following (jog 800m between sets)
80m bound for height
10 x squat jumps
150m fast run
150m jog
80m bound for distance
10 x squat jumps
150m fast run
150m jog
4. 1-1.5 mile cd
5. static stretching, calves + hamstrings

for Thursday, Oct 4

6:45AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30PM - at track
1. mobility- iron cross, scorpion
2. foot drills
3. aerobic running
w= 60' / m= 75'
(total time includes - run to park, 7 x long hill, steady running at 75-80% around lake loop, run to campus, 3 x 200m 'light & fluid')
4. yoga stretching, downward dog & revolved triangle

m&w800:
reps on short hill at park

for Wednesday, Oct 3

OFF - no scheduled practice
*optional, though recommended, easy aerobic running on own
w= 45' / m= 60' / m800= 45' / w800= 30'

for Tuesday, Oct 2

1. warm-up circuit
2. 2 mile wu + strides
3. lactate threshold (LT) work on park lake loop
w= 2 x 15' (1st @ LT+10" / 2nd @ LT)
m= 2 x 3 mi. (1st @ LT+10" / 2nd @ LT)
4. 2 mile cd + leg swings

(LT defined as time for 3 mile on track + ~30")

m800 - in stadium at 3:20PM + 20-30' light running
w800 - in stadium at 2:00PM + 20' light running

for Monday, Oct 1

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - meet on track
1. mobility- hip crossover, scorpion
2. foot drills
3. aerobic runningw= 60' / m= 75'
4. 6 x 120m ins & outs on grass
5. static stretching, calves + hamstrings

m+w800:
350's @ 2k pace w' equal time recovery
(goal # for w= 12 / m= 16)

for Thursday, Sep 27

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. 1 mile wu
3. tempo run at 80% effort
w= 3 mile / men= 4 mile
4. 1 mile light running
5. 1200+800+400 @ 5k pace on track w/ equal jog recovery
6. 1 mile cd + static stretching, calves + hamstrings

w800:
stadium workout at 2:00PM
+ 20' light running

m800:
stadium workout at 3:20PM
+ 20-30' light running

for Tuesday, Sep 25

1. warm-up circuit
2. 1 mile wu to park lake loop
3. tempo run @ 80% effort
w= 7 miles / m= 10 miles
4. 1 mile cd
5. leg swings
***8:00PM - team pictures at track; bring designated attire & running shoes

m+w800:
6:15PM - meet at track to wu
7:00Pm - 3000m time trial (or 2000m)
***team pictures to follow :)

for Monday, Sep 24

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - meet on track
1. mobility- hip crossover, scorpion
2. foot drills
3. aerobic running
w= 45' / m= 60' / m800= 30' / w800= 20'
4. 6 x 120m ins & outs on grass
5. static stretching, calves + hamstrings

for the weekend

for Saturday, Sep 22

8:00AM - meet at coliseum
1. leg swings
2. long aerobic running at Kennesaw Mountain
(bring a towel!)
w= 1hr20'-1hr40' / m= 1hr30'-1 hr45' / m800= 60-75' / w800= 45-60'
3. static stretching, calves + hamstrings
4. leg swings

for Sunday, Sep 23

easy aerobic running on your own
(for xc, this is not a 'day off or optional run', you are expected to run)
w= 45' / m= 60'

m+w800 - OFF

for Friday, Sep 21

NOTE PRACTICE TIME - 6:00AM on track

1. warm-up circuit
2. 2 mile wu + 3 x 40m starts
3. 3 mile controlled run
(w= ~12:00 at 3200, strong to finish)
(m= ~10:00 at 3200, strong to finish)
4. 15-20' of light running
5. w= 1 x 1600 at below 5k pace / m= 2 x 1600 at below 5k pace, r= 3'
6. 2 mile cd + yoga stretching

m+w800:
300's at 2k pace w/ equal time recovery
(goal # of 300's = ~12 for women, ~16 for men)

for Thursday, Sep 20

6:45AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30PM - on track
1. warm-up circuit
2. aerobic running
w= 60' / m= 75' / w800= 20-30' / m800= 45'
3. 3 x 300m 'light & fluid'
4. static stretching, hamstrings + calves

for Wednesday, Sep 19

XC:
Off or light running on own;
recommend w= 45' / m= 60'

m+w800 - 3:30PM at track
1. warm-up circuit
2. 1-2 mile wu
3. 1 x 2000m
4. 6 x 200 'light & fluid'
5. 1-2 mile cd
6. hamstring + calf stretching

for Tuesday, Sep 18

1. mobility- hip crossover, scorpion
2. core strength; dynamic foot drills; fast feet, 3x20"
3. 1 mile wu to park lake loop
4. workout
w= 5 mile run, cut-down from AT pace to 5k pace
m= 10 mile run, 2 mile cut-downs from 10k+1' to 10k pace
5. 1-2 mile cd
6. yoga stretching

m+w800: aerobic running, m= 45' / w= 20-30'

for Monday, Sep 17

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - meet on track
1. mobility- hip crossover, scorpion, handwalk w/ downward dog
2. foot drills; fast feet, 3 x 20"; buttkick, 3 x 30m
3. aerobic running
w= 60' / m= 75'
4. 6 x 120m ins & outs on grass
5. static stretching, hamstring + calf/soleus

m+w800:
(3 x 3' hard, r= 2') + (3 x 2' hard, r= 1')

for Friday, Sep 14

7:00AM - m+w800 meet at track

1. mobility- leg swings
2. dynamic foot drills
3. 1-1.5 mile wu + 4 x 30m starts
4. on grass or turf: 4 x 10 x 100m, r= 15" / R= 2'
5. 1-2 mile cd
6. leg swings

all others:
LIGHT aerobic running: w= 30-45' / m= 45-60'
+ light strides

travel to Nashville - depart from coliseum at 10:00AM

for Thursday, Sep 13

6:45 AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30 PM - meet in coliseum

1. mobility- iron cross, scorpion
2. dynamic foot drills
3. 1 mile easy wu to park lake loop
4. 3 mile run at steady pace (i.e. 5k pace + 50-60")
5. 1 mile light run back to track
6. 1200 + 800 + 400 @ 5k pace or better, r= 1200j/800j/400j
7. handwalk w/ downward dog

(m+w800: aerobic running, m= 45' / w= 20-30')

for Wednesday, Sep 12

*run in the morning on your own
w= 45' / m= 45-60'

*pictures in afternoon

after pictures:
1. mobility- leg swings
2. core strength
3. foot drills
4. light running
w= 20' / m= 20-30'
5. 4 x 200m 'light & fluid'
6. posterior tibialis + leg swings

m+w800:
fartlek - 5', 4', 3', 2', 1' hard efforts w/ equal recovery

for Tuesday, Sep 11

3:30PM

*due to career fair in coliseum, meet in locker room for stretching

**due to high heat and humidity, we will adjust paces slightly by adding approximately 10-15' per mile

1. mobility- hip crossover, scorpion
2. core strength, dynamic foot drills
3. 2 mile wu to park
4. workout
women:
2 x 800m on ballfield loop @ 5k pace, r= 2.5'
3 or 4 mile tempo run on lake loop @ 5k pace + 40"
2 x 800m on ballfield loop @ 5k pace, r= 2.5'
men:
8 mile run on lake loop alternating
mile @ 10k pace
mile @ 10k pace + 1'
5. 1 mile cd
6. yoga stretching
(m+w800: aerobic running, w= 30'/m= 45')

for Monday, Sep 10

6:45AM - strength & conditioning at Wardlaw
+ 20-30' easy running

3:30PM
1. mobility- legs swings, inverted hamstring
2. foot drills
3. easy aerobic running
w= 45' / m= 60' / m800= 45' / w800= 30'
4. 6 x technique runs on grass
5. handwalk w/ downward dog, yoga stretching

for Sunday, Sep 9

***2:30PM - meet at coliseum***

medium-long run at Kennesaw
w= 60-75' / m= 75-90' / m800= 60-75' / w800= 45'

bring towel, pick-up water bottle

for Friday, Sep 7

those not competing at UT-Chattanooga

7:00AM - meet on track
1. mobility- leg swings, inverted hamstring
2. dynamic foot drills
3. 1-1.5 mile wu + 4 x strides
4. workout
800 @ 5k pace +
3 mile campus loop at tempo pace +
800 @ 5k pace +
3 mile campus loop at tempo pace +
800 @ 5k pace
(m+w800= 1 x 2000m)
5. 1-1.5 mile cd
6. handwalk w/ downward dog

those competing at UT-Chattanooga

1:30PM - vans at coliseum for loading
2:00PM - depart for Chattanooga

for Thursday, Sep 6

6:45AM - strength & conditioning at Wardlaw, be on time!
+ LIGHT running, 20-30'

3:30PM - meet in coliseum

1. mobility- hip crossover, scorpion
2. foot drills
3. EASY aerobic running
w= 45-60' / m= 60-75' / m800= 45' / w800= 30'
4. 3 x 250m 'light & fluid'
5. yoga stretching

for Wednesday, Sep 5

3:30PM - meet in coliseum

1. mobility- handwalk, hurdle rocker
2. dynamic foot drills + high-knee running, 3 x 40m
3. 2 mile wu to park
4. 15' on 2-hill loop (m+w800= 15' on short hill)
*run long hill for fitness, short hill for form
5. 30' at pace equal to approx. 5k pace + 1' (m+w800= 15' steady)
6. yoga stretching in coliseum

for Tuesday, Sep 4

Optional light running in AM. Make a commitment to regular AM runs!

3:30PM - meet in coliseum

1. mobility- hip crossover, scorpion, fire hydrant, trail leg circles
2. fast claw, 2 x 10; one leg over the line, 3 x 10", foot drills
3. 5' abs
4. easy aerobic running
w= 45-50' / m= 60-65' / w800= 30' / m800= 40'
5. 5 x 120m ins & outs on grass
6. partner posterior tibialis + 3 laps barefoot walking

camp II

for Monday, Sep 3

NOTE PRACTICE TIMES

8:00AM - meet in coliseum

1. mobility- handwalk, leg swings
2. dynamic foot drills
3. 2 mile wu to ballfield loop + strides
4. workout
(XC) tempo effort on loop; w= 2 x 5 loops, r= 3' / m= 2 x 7 loops, r= 4'
(m+w800) fartlek effort on loop; 4-6 x 2'30" hard, r= 1'30"
5. 2 mile cd + yoga stretching in coliseum

2:00PM - meet at Wardlaw for strength & conditioning + light run afterwards


for Sunday, Sep 2

(on your own)
1. easy aerobic running
w= 45-60' / m= 60-75' / m800+w800= off or light running
2. stretching, yoga


for Saturday, Sep 1

8:00AM - meet in coliseum, make sure you have a towel and your water bottle.

1. long run at Kennesaw Mountain
w= 1hr20'-1hr40' / m= 1hr30'-1hr45' / m800= 75' / w800= 40'
2. stretching, yoga
note: easy aerobic running

for Friday, Aug 31

***NOTE PRACTICE TIME***

6:00AM
*meet on track

1. mobility- iron cross, scorpion (or the JT iron scorpion)
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. 3 mile hard run on track (2 mi. at specified pace, then hard to finish)
(w) ~6:05,12:10 / (m) ~5:05, 10:10
5. 2-3 mile cd + downward dog, inverted hamstring

We will NOT meet Friday afternoon, optional light run on your own.

Saturday practice, meet in coliseum at 8:00AM.

for Thursday, Aug 30

note: with the high temperatures and humidity of late, we are going to slightly lower the total time of our aerobic running in the afternoons. Nobody is to add-on to the time spent running in the afternoons. You can, however, lengthen the time of morning runs to make up the difference if needed.

6:45AM:
meet in Wardlaw, be on time!
+ 2-4 miles light running

3:30PM:
1. mobility- leg swings
2. foot drills
3. aerobic running
w= 40-50' / m= 50-60' / m800= 40-45' / w800= 25'
4. 3 x 300m 'light & fluid' (m&w800= 2 x 300)
5. partner posterior tibialis + revolved triangle pose

for Wednesday, Aug 29

No practice today. You can take the day off if you think you need it, or you can do some type of activity on your own, i.e. light running, cross-training.

Guys, don't forget the men's track & field team meeting in the afternoon!

for Tuesday, Aug 28

3:30PM
*meet on track
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu to Piedmont ballfield loop + 4 x 80m accelerations
4. w= 3, 2, 2 loops; r= 5', 3' / m= 4, 3, 2, 2 loops; r= 5', 4', 3'
pace= ave. time for one loop from Saturday + 5" per loop
(e.g. ave. time from Saturday = 3:00;
2 loop time = 3:05 x 2
3 loop time = 3:10 x 3
4 loop time = 3:15 x 4)
5. 2 mile cd
6. downward dog

m&w800:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 1-1.5 mile wu to Piedmont ballfield loop + 4 x 80m accelerations
4. fartlek on loop
(w= 8 x 1', r= 2' / m= 10 x 1', r= 2')
5. 1-1.5 mile cd
6. downward dog

for Monday, Aug 27

6:45AM
strength-training at Wardlaw
+ 2-4 miles light running

3:30PM
*meet on track
1. mobility- hurdle rocker, leg swings
2. foot drills
3. easy aerobic running
w= 45-55' / m= 60-75'
4. 6 x technique runs on grass in spikes
5. yoga stretching

m&w800:
1. mobility- hurdle rocker, leg swings
2. foot drills
3. aerobic running
w= 25' / m= 45'
4. 6 x 60m good speed in spikes
5. yoga stretching

camp I

for Saturday, Aug 24

8:00AM - meet in coliseum

1. mobility- hip crossover, leg swings
2. dynamic foot drills
3. 2 mile wu to Piedmont Park ballfields + 4 x 60m starts
4. two-person relay format on ballfield loop (~862m)
w= 8 x loop / m= 12 x loop
recovery while partner runs loop
5. 3-5 mile cd + yoga stretching
(MH&JS in CO = 8 x 4', r= 2'; say 'hello' to everyone!)

11:00AM - strength & conditioning orientation at Wardlaw


for Sunday, Aug 25

2:30PM - meet in coliseum

easy aerobic running (at Chattahoochee River)
w= 45-60' / m= 60-75'

farenheit friday

for Friday, Aug 24

1. mobility- iron cross, scorpion
2. foot drills
3. hurdle walkovers
4. easy aerobic running
w= 60' total / m= 70' total
(total time running today split between AM and PM runs)
5. 3 x 200 'light & fluid'
6. 2 laps barefoot walking

tempo then some thursday

for Thursday, Aug 23

(optional easy AM run on own, 3-5 miles)

***meet at coliseum at 8:00pm
(stay hydrated throughout day, it will still be very hot in the evening)

1. mobility- leg swings, inverted hamstring, hurdle walkovers
2. 2 miles wu + 4 x 60m accelerations
3. controlled run on track, 3 miles
w= 6:16 + 6:12 + 6:08 / m= 5:16 + 5:12 + 5:08
4. 2 miles cd + yoga stretching

first day for 2007-08

for Wednesday, Aug 22

Practice time - 3:30pm
Meet in coliseum!

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 5' abs
4. easy aerobic running
women= 45-50'; men= 50-70'
*we will run on campus 3 mile loop; stop each lap and re-hydrate
5. 6 x light strides on grass
6. to coliseum, stop by training room, re-hydrate w/powerade, yoga stretching in coliseum

summer training II

June 25 – August 19 (8 weeks)

AEROBIC CONDITIONING:

Monday
60-90 minutes aerobic running
Tuesday
4-6 x 1200-2000m w/ 400m jog recovery
OR 16-24 x 150-300m w/ equal jog recovery
OR Anaerobic Threshold run, 3 or 4 miles
Wednesday
60-90 minutes aerobic running
Thursday
45-60 minutes jogging, OR Off
Friday
Anaerobic Threshold run, 4 or 6 miles
Saturday
90-120 minutes long aerobic run
Sunday
30-45 minutes easy fartlek running
+ 8-10 x 100m fast striding w/ 300m jog between

(Women and new individuals should aim for the lower range. Middle Distance men should aim for the lower range or slightly higher.)

NOTE: an anaerobic threshold run is a very high quality run, what we typically call a ‘tempo run’ at school. Some of you mistake ‘relaxed and within yourself’ to mean ‘easy’. It does not! The anaerobic threshold run is not a quality easy run, it is a comfortably HARD run. The repetitions should be at your anaerobic threshold pace or slightly faster. THE KEY TO THESE REPETITIONS IS TO RUN THEM RELAXED AND WELL WITHIN YOURSELF. THEIR PURPOSE IS NOT TO GET YOU IN RACING SHAPE, ONLY TO GET YOU PREPARED FOR HARDER TRAINING DURING THE SEASON. Our recommendation for both the repetitions and the anaerobic threshold runs is to do them on a track. If a track is not available, run for an equal time on the road or trail (i.e. 4:00 to 7:00 for repetitions and about 20-30 minutes for threshold runs).

summer training

May 28 – June 24 (4 weeks)

AEROBIC CONDITIONING:

Monday
60-90 minutes aerobic running
Tuesday
Anaerobic Threshold run, 3 or 6 miles
Wednesday
60-90 minutes aerobic running
Thursday
45-60 minutes jogging, OR Off
Friday
60-75 minutes aerobic run
Saturday
90-120 minutes long aerobic run
Sunday
30-45 minutes easy fartlek running
+ 8-10 x 100m fast striding w/ 300m jog between


(Women and new individuals should aim for the lower range. Middle Distance men should aim for the lower range or slightly higher. Remember to start where you are at and work your way up as you are able. But the goal is to get there within 4 weeks! First, focus on increasing volume, don’t worry about pace. Once volume is at desired level, focus on increasing pace.)

light & fluid wednesday

for Wednesday, May 23

NOTE PRACTICE TIME - 7:45am for everyone

1. mobility- hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 3-4 mile light run (3000SC= 4 mile)
4. 3 x 200m 'light & fluid', r= 200j
5. yoga stretching

Bus departs at 10:00am!

top gun tuesday

for Tuesday, May 22

NOTE PRACTICE TIMES:
m3000SC - 8:30am
w3000SC - 8:50am
m800/m&w1500 - 9:30am

1. mobility- hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 3 x 40m starts
4. workout

3000SC: 6 x 400SC, r= 400j

800/1500: 3 x 300, r= 6'

5. 2 mile cd
6. handwalk w/ downward dog + barefoot walking, 2 laps

regional monday

for Monday, May 21

NOTE PRACTICE TIME - 9:30am for everyone

1. mobility- iron cross, scorpion, leg swings
2. dynamic foot drills plus
3. quality distance run - 3 or 4 miles
4. 3 x 120m ins & outs
5. yoga stretching

weekend running

for Saturday, May 19

OFF or light running


for Sunday, May 20

easy running
women= 4-6 miles
men= 4-6 miles

field day friday

for Friday, May 18

NOTE PRACTICE TIMES
m3000SC - 8:30am
w3000SC - 8:50am
m800, m&w1500 - 9:30am


1. mobility- hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. workout

m3000SC: 3200 @ AT pace + 1 x 1600SC, r=4'

w3000SC: 2 x 1200SC + 1 x 800 + 2 x 400SC, r= 4', 3', 2'

m800: 2 x 500, r= 12'

m&w1500: 3 x 300 + 1 x 800 + 3 x 200, r= 300j, 5', 300j

5. 2 mile cd
6. yoga stretching

thursday training

for Thursday, May 17

NOTE PRACTICE TIME - 9:30am for everyone

1. mobility- iron cross, scorpion, leg swings
2. dynamic foot drills plus
3. 3 x 80m bounding for distance
4. quality distance run
women= 4-5 miles
men= 4-6 miles
5. 50 x squats + downward dog

wednesday recess

for Wednesday, May 16

NOTE PRACTICE TIME - 9:30am for everyone

1. mobility- leg swings, trail leg forward & backward
2. dynamic foot drills
3. easy distance run
women= 5-6 miles
men= 5-7 miles
4. light strides on grass
5. handwalk w/ downward dog

tuesday tenet

for Tuesday, May 15

NOTE PRACTICE TIME - 9:30am for everyone

1. mobility- hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 4 x 40m starts
4. workout

m800:
3 x 200, r= 2' + 3 x 200, r= 3'

m&w1500 + m&w3000SC:
8 x 400, r= 400j; v= 1500GP less 1-2"
(or 3000SC - 2 x 1200 + 1 x 800 + 2x400, r= 4', 3', 2')

5. 2 mile cd
6. yoga stretching + barefoot walking, 2 laps

project updates

pr project

18 individuals competed at our home meet

12 set a personal best

of the 6 who did not set a personal best, 2 ran a seasonal best (both of which were NCAA East Regional qualifiers)


regional project

4 new regional qualifiers

congrats jenny
congrats derek
congrats ec
congrats cristan

(and a shout out to bmat for a USATF Jr. qualifer)

thanks to all who worked the meet, you all were outstanding!

Last, certainly not least, we appreciate all of you who have worked so hard over the last few months. Though your season has come to a close, some of our group continue on in part due to the daily climate of focused effort that all of you have contributed to.

I honestly believe every day we work hard, we close the gap on those ahead of us and separate ourselves from those behind.

onward to gainesville monday

for Monday, May 14

NOTE PRACTICE TIME - 9:30am for everyone

(no strength-training this week)

1. mobility- iron cross, scorpion, leg swings, handwalk w/downward dog
2. dynamic foot drills
3. quality distance run
women= 4-5 miles
men= 4-6 miles
4. 3 x 120m ins & outs
5. yoga stretching & barefoot walk, 2 laps

*those not advancing to Gainesville for NCAA East Regional, it's time to take a break of 10-14 days off. Rest, heal, rejuvenate, motivate. Soon you will receive summer training information that will commence on Monday, May 28th.

pr-central saturday

for Saturday, May 12

Congratulations to Jenny & EC for qualifying for the NCAA Regional Meet!!

PR project continues Saturday...

2:35 pm - 800m (women / men to follow)
7:10 pm - 1500m (men's remaining heats)
7:25 pm - 3000m SC (women / men to follow)
8:00 pm - 5000m (women / men to follow)

10:00 am - for those not competing on Saturday.

pr project thursday

for Thursday, May 9

PRACTICE TIME - 9:30am for everyone

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 3-4 mile light run
4. strides on track
5. yoga stretching

wednesday window-dressing

for Wednesday, May 9

PRACTICE TIME - 9:30am for everyone

1. mobility- leg swings, handwalk w/ downward dog
2. dynamic foot drills
3. 3-5 mile light run
4. 3 x 200m 'light & fluid', r= 200j
5. barefoot walking, 2 laps + yoga stretching

tuesday tapering

for Tuesday, May 8

8:30am - w3kSC
8:50am - m3kSC
9:30am - all others

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 3 x 40m starts
4. workout

3kSC:
6 x 400SC, r= 400j
or 2x1200SC + 1x800 + 2x400SC, r= 4', 3', 2'

m&w 800/1500:
3 x 300, r= 6'

m&w5000:
400+600+400+200, r= 200j

5. 2 mile cd +yoga stretching

monday mantra

for Monday, May 7

NOTE PRACTICE TIME - 9:30am for everyone

No strength-training this week

1. mobility - iron cross, scorpion, leg swings
2. foot drills
3. quality distance run
women= 4-5 miles
mmd= 4-5 miles
men's distance= 6 miles
4. 3 x 120m ins & out
5. handwalk w/ downward dog

cinco de mayo

For Saturday, May 5

OFF or light run

For Sunday, May 6

easy distance run
women= 5-6 miles
(EL= 8-10 miles)
mmd= 5-6 miles
men's distance= 6-8 miles
*team banquet at 1:00pm at Hotel & Conference Center
See you there!

Monday, May 7 - practice time is 9:30am

friday fellowship

For Friday, May 4

NOTE: 6:00pm practice for everyone

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 3 x 40m starts
4. workout

m800:
3 x 200, r= 2' + 3 x 200, r= 3'

m1500-m3kSC-5k:
3 x 300 + 1 x 800 + 3 x 200, r= 300j, 5', 200j; v= current 1500 best

w1500:
3 x 300 + 1 x 800 + 1 x 600 + 3 x 200, r= 300j, 5', 5', 200j; v= 1500GP

w5000:
7 x 800, r= 1'; v= 5000GP and faster

(m&w3kSC - waterjump practice)

5. 2 mile cd + yoga stretching

friday practice time

For everyone:

6:00pm

workouts to be posted later...

thursday respite

for Thursday, May 3

NOTE:
we will be at the track at 3:30pm, come if you want or run on your own whenever it fits your schedule best...morning is recommended. Check back tomorrow night for Friday workout time(s).

1. mobility- leg swings
2. foot drills
3. distance run (run as you feel, easy or uptempo)
women= 4-6 miles
mmd= 4-6 miles
men's distance= 6-8 miles
4. light strides on grass
5. downward dog

wednesday vs. the clock

For Wednesday, May 2

NOTE PRACTICE TIMES:
women & men's distance - 4:00pm
m800-3kSC - 4:30pm

1. mobility- iron cross, scorpion, leg swings
2. foot drills
3. workout

women:
5-6 mile easy run + 3 x 300 'light & fluid'

men's distance:
7 mile easy run + 3 x 300 'light & fluid'

m800-1500:
2 mile wu + 3 x 60m starts
1 x 800
3 mile cd

m3kSC:
2 mile wu + 2 x 80m starts
1200 + 1200 + 800 + 400 + 400, r= 4', 4', 3', 2'
2 mile cd

tuesday exam

For Tuesday, May 1

NOTE WORKOUT TIMES:
men @ 3:30pm or 4:30pm / women @ 4:30pm

1. mobility- hip crossover, scorpion
2. foot drills
3. workout

women:
2 mile wu + 4 x 30m starts
8 x 400, r= 400j @ 1500GP less 1-2"
2 mile cd + leg swings + barefoot walking

men's distance:
2 mile wu + 4 x 30m starts
3200 @ AT pace + 1 x 1600 hard, r= 4'
(or 8 x 400, r= 400j @ 1500GP less 1-2")
2 mile cd + leg swings + barefoot walking

m800-3kSC:
4-5 mile easy distance run
4 x light strides on grass + leg swings + barefoot walking

exam week!

Exam week is here - prepare well and perform well! As discussed last week, we'll be at the track at 3:30pm every day. Practice is OPTIONAL this week. If you're racing in two weeks, try your best to get to the track in the afternoon. If not, the workouts will be posted.

For Monday, Apr 30

1. mobility- hip crossover, scorpion
2. foot drills
3. workout

m800-3kSC:
2 mile wu + 4 x 30m starts
8 x 200, r= 300j @ 31-32 (no faster)
2 mile cd + yoga stretching

women:
4-5 mile quality distance run
4 x 120m ins & outs
yoga stretching

men's distance:
6 mile easy distance run
4 x 120m ins & outs
yoga stretching

the rest of the week

For Wednesday, Apr 25

those traveling:
3 miles easy on own before travel

those not traveling:
women= 5 miles
men= 6-8 miles

For Thursday, Apr 26

those traveling:
4-5 miles easy on own before travel

those not traveling:
REMINDER: 7:30am strength-training at Wardlaw
women= 5 miles
men= 6 miles

For Friday, Apr 27

those not traveling:
wu to Piedmont Park ballfield loop
fartlek - 5', 4', 3', 2', 1' at 85% w/ equal recovery at 65%
cd to campus

For Sat-Sun, Apr 28-29

weekend running:
women= 12-14 miles
men= 14-16 miles

tuesday to pr project

For Tuesday, Apr 24

1. mobility- iron cross, scorpion, handwalk w/ downward dog
2. dynamic foot drills
3. 2 mile wu + 3 x 40m starts
4. workout
m800:
2x200 + 3x400 + 2x200, r= 200j/8'/200j, v= 800GP
m&w1500:
8x400, r= 400j, v= 1500GP
w5k&10k + m3kSC:
5 laps of 100 accelerate, 100 float
men's distance:
1 x 3000
5. 1-2 mile cd
6. leg swings, inverted hamstring, barefoot walking-2 laps

monday effort

For Monday, Apr 23

REMINDER:
6:45am - strength-training at coliseum + 3 miles light running
8:30am - strength-training at Wardlaw + 3 miles light running

all:
1. mobility- hip crossover, scorpion
2. foot drills
3. easy running
women= 4 miles
mmd= 5 miles
men's distance= 6 miles
4. light strides on grass
5. yoga stretching

*6:00pm - Banquet in coliseum

wednesday & on

For Wednesday, Apr 18

those traveling:
20' light run on own or OFF

those not traveling:
women - 3 miles
men - 8 miles


For Thu-Sun (those not traveling)

women:
easy running

men:
Thu - 8 miles
Fri - fartlek of 5', 4', 3', 2', 1' hard efforts with equal recovery
weekend running - 20 miles

2 fresh tuesday

For Tuesday, Apr 17

1. mobility- leg swings + inverted hamstring
2. dynamic foot drills
3. 2 mile wu + 3 x 40m starts
4. workout

women + mmd:
8 x 300, r= 300j

men's distance:
those racing Thu - 4 x 300
those not traveling - 1 x 3200m

5. 2 mile cd
6. handwalk w/ downward dog + barefoot walking, 2 laps

monday for maryland

For Monday, Apr 16

REMINDER: NO STRENGTH-TRAINING THIS WEEK

all:
1. mobility- hip crossover, scorpion, handwalk w/ downward dog
2. foot drills
3. quality distance run
w= 4 miles
mmd= 5 miles
men's distance= 6 miles
4. 4 x 120m ins & outs
5. yoga stretching

the weekend report

Awesome efforts today by all! It's great to see everyone working hard and making improvements. Now you have to recover. I was reading last night about how important sleep is to recovery. And I know that is a challenge for many of you day-in and day-out because of your academic efforts. The only thing I can tell you is that if you make the extra effort of getting as much sleep as possible, even taking daytime naps when you can, you will be rewarded with fantastic performances. I believe that recovery, sleep and nutrition, is the only roadblock for some in taking their athletic performance to new levels. And in that light, tomorrows assignment:

OFF!


See you Sunday at 3:30pm for either:

3 x 300m

400 + 600 + 400 + 200

1 x 1600

friday's OTI

For Friday, Apr 13

NOTE WORKOUT TIMES:
m3kSC @ 1:15pm
w3kSC @ 1:30pm
men @ 2:30pm
women @ 3:15pm

1. mobility- hip crossover, scorpion, leg swings, inverted hamstring
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. workout

mmd: 2x300 + 2x800 + 2x400 + 2x200, r= 300j / 5' / 400j / 400j
(m800: 1x800 + 1x600)

women: various workouts
1000 + 600 + 400, r= 8-10' OR
1000 + 600 + 1000, r= 3' / 8' OR
1000 + 1000 + 1000, r= 5'

3kSC: 2 miles at tempo pace + 1600SC + 800, r= 4'

men's distance: 10 x 300 @ 3k pace, r= 300j

5. 2 miles cd + yoga stretching

thursday deposit

For Thursday, Apr 12

REMINDER: strength-training at 7:30am in Wardlaw + 3-4 miles light running

all:
1. mobility- iron cross + scorpion
2. foot drills + 2 x 80m bound for distance
3. quality distance run
women= 4-5 miles
mmd= 5-6 miles
men's distance= 8 miles
4. light strides on grass
5. leg swings

refresh wednesday

For Wednesday, Apr 11

all:
1. mobility- leg swings + inverted hamstring
2. 5' abs + hurdle walkovers (3kSC-hurdle drills)
3. foot drills
4. easy running
women= 4-5 miles
mmd= 5 miles
men's distance= 8 miles
5. "light & fluid" 4 x 200m, r= 200j
6. handwalk w/ downward dog

tuesday's thermopylae

For Tuesday, Apr 10

NOTE WORKOUT TIMES
women @ 2:15pm / men @ 3:30pm

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 3 x 30m bound to 30m sprint
4. workout

a) (REVISED) mmd + w800
3 x 400m, r= 2' @ GP for 800
full recovery (8-12')
all out 350

b) women+m3kSC
7 x 800m, r= 1'

c) men's distance
3200 + 2 miles light running + 1600m

5. 2 miles cd + yoga stretching
(bring NUTRITION to jumpstart recovery!)

back to work monday

For Monday, Apr 9

Reminder:
6:45am - strength-training at COLISEUM
8:30am - strength-training at Wardlaw
+ 3-4 miles light running

all:
1. mobility- iron cross, scorpion
2. foot drills
3. quality distance run
women= 4-5 miles
mmd= 6 miles
men's distance= 8 miles
4. 4 x 120m ins & outs
(3kSC - light hurdle drills)
5. yoga stretching

t.g.i.f.

For Friday, Apr 6

on your own, preferably in morning:

EASY distance run
women= 5 miles
mmd= 6 miles
men's distance= 8 miles (6 miles if racing)


for the weekend:
women= 14-16 miles
mmd= 16-18 miles
men's distance= 18 miles

tempo thursday

For Thursday, Apr 5

REMINDER - 8:00am strength-training at Wardlaw + 3-4 miles light running

all:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. 3 x 1600m @ assigned AT pace, r= 1'
5. 2 mile cd + handwalk w/ downward dog
(men's distance= 3 mile wu + 4 mile cd)

***NO FASTER THAN ASSIGNED PACE!***

wednesday convalescence

For Wednesday, Apr 4

all:
1. mobility- leg swings
2. 5' abs + hurdle walk-overs
3. foot drills w/ ankling
4. EASY distance run
women= 5 miles / mmd= 7 miles / men's distance= 9-11 miles
5. 4 x 250m, r= 150j; "light & fluid"
6. barefoot walking on grass, 3 laps

tuesday take-out

For Tuesday, Apr 3

NOTE PRACTICE TIMES:
women @ 2:15pm / men @ 3:30pm

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 4 x 30m bound to 30m sprint
4. workout

a. 400 + 200 + 300 or 500 + 200 + allout 350; r= 5', 3', 5', 10'

b. 5 x 1600m, r= 3' (#1 @ AT pace, #2-5 @ 5k pace)

c. 3200m + 2 miles light running + 2 x 1600m, r= 3'

5. 2 miles cd
6. yoga stretching
7. NUTRITION FOR RECOVERY

monday matters

For Monday, Apr 2

Reminder: 6:45am/8:30am - strength-training + 3-4 miles light running

all:
1. mobility- iron cross, scorpion
2. foot drills, arm action
3. quality distance run
women= 4-5 miles
mmd= 6 miles
men's distance= 8-10 miles
4. 4 x 120m ins & outs
(3kSC - light hurdle drills)
5. leg swings + inverted hamstring

on your own friday

For Friday, March 30

all:
***ON YOUR OWN (try to get done in morning if at all possible)***
EASY distance run
women= 5 miles
mmd= 6 miles
men's distance= 8 miles
***rest, relax, prepare for great race efforts***

For Saturday, March 31

all who are racing:
***We will not meet in the morning. However, you should get up at a reasonable hour, get moving around, go for a light run if you desire and/or do some mobility work. Make sure you eat something appropriate at an appropriate time. Be at the track 1hr 45min to 2 hrs prior to your event. Pick up your number from the locker room.***

all who are working the meet:
***arrive at the track at 10:00am***

weekend running for those not racing:
mmd= 18-22 miles
men's distance= 24-28 miles

thursday two's

For Thursday, Mar 29

Reminder - 8:00am strength-training at Wardlaw + 3-4 miles light running

all:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2.5 mile wu + 3 x 60m starts (men's distance= 3 mile wu)
4. 6 x 200m, r= 2' (men's distance= 8 x 200m, r= 2')
5. 3 mile cd (men's distance= 5 miles cd)
6. yoga stretching

wednesday rehab

For Wednesday, Mar 28

all:
1. mobility- leg swings + inverted hamstring
2. 5' abs + hurdle walkovers
3. foot drills
4. EASY distance run
women= 6 miles
mmd= 8 miles
men's distance= 8-10 miles
5. 4 x 250m, r= 150j; "light & fluid"
6. barefoot walking, 2 laps on grass
7. handwalk w/ downward dog

tuesday thousands

for Tuesday, March 27

NOTE PRACTICE TIMES
women @ 2:15pm / men @ 3:30pm

women & mmd:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 2 x 30m bounding + 2 x 30m bounding to 30m sprint
4. 3 x 1000m, r= 5'
(for 3kSC, last one as 1kSC)
5. 2 miles light running
6. 6 x 300m cut-downs
7. 1 mile cd
8. yoga + inverted hamstring

men's distance:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. 3200m + 2 miles light running + 3 x 1600m, r= 3'
5. 2 mile cd
6. yoga + inverted hamstring

monday to-do

for Monday, Mar 26

Reminder - 6:45am or 8:30am strength-training + 3-4 miles light running

all:
1. mobility - hip crossover, scorpion, leg swings
2. foot drills
3. quality distance run
women= 5-6 miles
mmd= 7 miles
men's distance= 10-12 miles
4. 6 x 120m ins & outs
(3000mSC - hurdling drills)
5. handwalk w/ downward dog

from tobacco road

For Friday, March 23

(for those not competing at WF, below is Friday's workout and the weekend running)

1. mobility - hip crossover, scorpion, leg swings
2. foot drills
3. 2 mile wu + 2 x 60m starts
4. workout
a. (mmd) 5 x 300m, r= 4'; v= <800m pace
b. (men's distance) 20 x 400m, r= 1';
v= (5 at 10k pace-4") + (8 at 10k pace) + (5 at 10k pace-4") +(2 at 10k pace-8")
5. 2 mile cd
6. yoga - downward dog + pyramid
(post results to comments or email coach)

weekend running:
women=16-20 miles
mmd= 18-22miles
men's distance= 24-28 miles

wednesday & more

Great efforts today for those in town. A little warm for the longer workout, but absolutely great weather otherwise. For those who are away, email or post to comments the results of your efforts today, we're anxious to hear. Hopefully everyone is in full recovery mode by now. We all know what that means and how very important that is.

For Wednesday, March 21

8:00am - strength-training at Wardlaw
10:00am - practice

1. mobility - handwalk, leg swings + dynamic foot drills
2. easy distance run
women= 4-5 miles
mmd= 6 miles
men's distance= 9-11 miles
3. 4 x 250m on track or grass, r= 150j; "light & fluid"
4. balance w/ inverted hamstring
*5' abs + hurdle walkovers for those not lifting*
*some light hurdle work for 3kSC*
REMINDER - 1:30pm TRAVEL


For Thursday, March 22 (those not traveling)

1. foot drills
2. distance run + light strides on grass
women= 4-5 miles
mmd= 6-7 miles
men's distance= 8-10 miles
(don't forget commitment to morning running!)

Friday's workout will be posted later!

tuesday torching

For Tuesday, March 20

***10:00am for 3000mSC; 10:30am for all others***

1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 4 x 60m starts
4. workouts:
a) 400+200+500+200+600, r= 3', 3', 3', 8'
v= <1500m goal, 600m faster
1.5 miles light running
4 x 200m good swing, r= 200j

b) (3kSC) 800+1200+600+400SC; r= 1'15", 1'45", 1'15"
2 miles light running
6 x 300m cut-downs

c) 6 x 1600m, r= 1'30
v= 10k goal

5. 2 mile cd
6. yoga - downward dog, extended triangle

NOTE: bring something for nutrition to jumpstart recovery asap!

monday menu

For Monday, Mar 19

REMINDERS:
***Monday strength-training at 8:00am in Wardlaw
***Monday practice time - 10:00am

all:
1. mobility - hip crossover, scorpion, handwalk w/ downward dog
2. foot drills
3. quality distance run:
women= 4-5 miles
mmd= 6 miles
m800= 4 miles
men's distance= 10-12 miles
4. 6 x 120m ins & outs
5. hurdle drills
6. yoga - pyramid + revolved triangle
(light afternoon run on own of 3-4 miles)

it's the weekend, baby

weekend running:
women= 16-20 miles
mmd= 18-22 miles
men's distance= 20-24 miles
(again, make every effort to get onto trails over the weekend)

NOTE: Monday's practice times
8:00am = strength-training
10:00am = practice

five k friday

For Friday, Mar 16

***NOTE PRACTICE TIMES***
2:15pm for everyone who can; 2:45pm for mary, nisha, elena, jenny
(if you have class until 3pm, get there asap after class)

one of my favorite quotes: "Uncompromising tempo and a scorching finish, these are the ingredients of middle-distance supremacy" - Nadyezhda Olizaryenko, USSR

all:
1. mobility - hip crossover, scorpion, lunge w/forearm to instep
2. dynamic foot drills
3. 2 mile wu + 3 x 70m starts
4. 1600m + 1200m + 800m + 400m, r= 6', 4', 2'
v= 1600 @ goal 5k pace, then faster
5. 2 mile cd + 6 strides on grass
6. yoga stretching

note: m800 will do this workout-sorry:)

thursday training

For Thursday, Mar 15

Reminder - 8:00am strength-training + 3 miles light running

all except m800:
1) mobility - inverted hamstring, hand walk w/ downward dog
2) foot drills & balance
3) distance run
women= 4-5 miles
mmd= 6 miles
men's distance= 8-10 miles
4) light strides on grass
(3kSC= hurdle drills)
5) yoga= extended side angle + revolved triangle

m800:
1) mobility - inverted hamstring, hand walk w/ downward dog
2) foot drills & balance
3) 1.5 mile wu
4) 4-5 x 150m starts, r= 250w
5) 1/2 mile light running
6) 1.5 miles at sub 6' pace
7) 1/2 mile cd
8) yoga= extended side angle + revolved triangle

waxing poetic wednesday

gauntlet thrown down,
a workout dispensed.
emotions are stressed,
muscles tensed.

first one down,
more to go.
last one here,
for all the dough.

pushed to the limit
answered the call.
the 'a' game brought,
by almost all.

For Wednesday, March 14th

all:
1. 5' abs, hurdle walkovers, foot drills
2. easy running
women= 5-6 miles
mmd= 6-7 miles
men's distance= 9-11 miles
3. 4 x 250m, r= 150j; "light & fluid" on grass or track
4. barefoot walking, 2 laps on grass
5. leg swings

bring your 'A' game tuesday

for Tuesday, Mar 13

NOTE PRACTICE TIMES
women @ 2:15pm
men @ 3:30pm

women & mmd:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. 800 + 600 + 400 + 200, r= 8', 6', 4'
5. 2 miles light running
6. 6-9 x 300m cut-downs
(3kSC - 6x300 c-d's over 2 hurdles + wj)
7. 2 mile cd
8. balance w/ inverted hamstring

m800:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 1.5 mile wu + 2 x 200m good swing
4. 500 + 400 + 300 + 200, r= 8', 6', 4'
5. 2 miles light running
6. 6 x 300m cut-downs
7. 1-1.5 mile cd
8. balance w/ inverted hamstring

men's distance:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. 5 x 2000m, r= 4'; v= <10k pace
5. 2 mile cd
6. balance w/ inverted hamstring

into the great outdoors

for Monday, Mar 12

Reminder - 6:45am or 8:30am strength-training + 3-4 miles light running

all except m800:
1. mobility - iron cross, scorpion, hand-walk w/ downward dog
2. foot drills
3. quality distance run:
women= 4-5 miles
mmd= 6 miles
men's distance= 6-8 miles
4. 6 x 120m ins & outs
5. 20 x waterjump
6. yoga - extended triangle, pyramid, revolved triangle

m800:
1. mobility - iron cross, scorpion, hand-walk w/ downward dog
2. foot drills
3. 1.5 mile wu + 8 x 200m, r= 300j; v= 29-31"
4. 6 x 120m ins & outs
5. 1 mile cd
6. yoga - extended triangle, pyramid, revolved triangle

super saturday

ASHLEE THIRD!!!

WOMEN FINISH 14TH!!!

With a new school-record of 51.96 seconds, Ashlee finished third in the 400m at tonight's NCAA National Championships. Running in the first section of the two-section final, she took the lead off the break and ran strongly all the way to the finish, winning her section and finishing third overall.

An awesome end to a fantastic indoor career! And huge congratulations to both Ashlee and her coach.

With Tia's victory and Ashlee's third, the women's team finished 14th!

fabulous friday

TIA WINS!!!

In a new school record of 7.98 seconds, Tia won the NCAA Indoor 60m Hurdles title tonight in Fayetteville, Arkansas.

Utilizing a great start out of the blocks, Tia grabbed the lead at the first hurdle and fought back all challengers to win with a great lean at the tape.

With another competitor pulling even over the final hurdle, Tia willed herself to the finish line, leaving no doubt that she would not be denied this day.

It was years of hard work, of training and drilling, combined with great talent that got Tia to the last hurdle in a position to win. It was all heart that got her to the finish line first.

And it was awesome to see!

A huge congratulations to both Tia and her coach!

thursday & beyond...

In the vein of sharing quotes, here is one from the great Australian coach Percy Cerutty in the book titled "Why Die" (to which I ask, why indeed?). Cerutty is putting forth his "Proposal for Training for World Records":

"Train, live as a group; share ALL, commit to ALL; 'I am ready. I believe I have the drive...All I need is SUPPORT. Only the athletes can supply that...the next move MUST come from YOU."

Many years ago, Cerutty was saying the same things that we've been talking about now. Nobody can reach the top alone; whether it's Mt. Everest, or walking on the moon, or winning the Tour de France, or reaching the conference podium...nobody can get there alone. Your teammates are the biggest factor! And YOU are the biggest factor for someone else!


For Thursday, Mar 8

8:00am strength-training + light running (2-4 miles)

NO AFTERNOON PRACTICE, RUN ON YOUR OWN

women= 5-6 miles light running
men's md= 6-8 miles light running
men's distance= 12-14 miles light running


For Friday, Mar 9

women & men's md:
1. mobility - hip crossover, scorpion
2. foot drills
3. 2 mile wu + 3 x 40m starts
4. 10-12 x 400m @ 3k pace
men= on 1'45" / women= on 2'
(make every effort to complete 12)
5. 2 mile cd + downward dog + leg swings
6. jumpstart recovery with proper nutrition within 45' of finishing
7. post results to comments section or email results to coach

men's distance:
1. mobility - hip crossover, scorpion
2. foot drills
3. 3 mile wu + 3 x 40m starts
4. 4 mile anaerobic threshold run
(faster is not better today!)
5. 3 mile cd + downward dog + leg swings
6. jumpstart recovery with proper nutrition within 45' of finishing
7. post results to comments section or email results to coach


weekend running:
Once again, make every effort to get to the trails!
women= 16-20 miles
men's md= 18-22 miles
men's distance= 24-28 miles

pink wednesday

For Wednesday, Mar 7

(title courtesy of Asst Coach)

Great job everybody in the Tuesday workouts, a very productive day. It's been encouraging to watch your efforts on the track over the past several weeks. We can't stress enough though that your efforts off the track are equally important. Those efforts off the track (rest, recovery, nutrition, time and energy management, etc.) are either propelling you forward or holding you back. Only you make those decisions!

women & mmd:
1. mobility - hip crossover, leg swings
2. 5' abs, hurdle walkovers, foot drills
3. distance run
men= 6 miles / women= 4-5 miles
4. 4 x 300m fresh swing, r= 100j..."light & fluid" on grass or track
5. yoga - pyramid, extended triangle, revolved triangle

m800:
1. mobility - hip crossover, leg swings
2. 5' abs, hurdle walkovers, foot drills
3. 2k wu
4. 50 x 100m on grass at a variety of paces and recoveries
5. 2k cd
6. yoga - pyramid, extended triangle, revolved triangle

men's distance:
1. mobility - hip crossover, leg swings
2. 5' abs, hurdle walkovers, foot drills
3. 11-13 miles
4. 4 x 300m fresh swing, r= 100j..."light & fluid" on grass or track
5. yoga - pyramid, extended triangle, revolved triangle

torrid tuesday

For Tuesday, Mar 6

NOTE PRACTICE TIMES:

for all women, plus EC, Tim, Derek, BMat - 2:15 pm

for all other men - 3:30 pm

1. mobility - iron cross, scorpion
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. workouts:
a. 5 x 400m, r= 5'
b. 1000+600, r= 8' + 2 miles easy + 6 x 300m cut-downs
c. 800+1200+600+400 w/ 5 hurdles, r= 1'30", 2', 1'30" + 1.5 miles easy, 6 x 300m cut-downs
d. 6 x 1600m, r= 1'30"
5. 2 mile cd + balance w/ inverted hamstring

mandatory 100%

For Monday, Mar 5

I caught an interview on TV over the weekend with a women's basketball player from NC State. Apparently NC State's women had just upset #1 ranked and up to that point undefeated Duke in the semifinals of the ACC Women's Basketball Tournament. One comment particularly caught my attention. She said that the women on the team had gotten together midway through the season and decided that anytime they stepped on the court, whether practice or game, it was "mandatory" that everyone give 100%. I loved the way that sounded 'a mandatory 100%'.

Who was it that held each of them accountable to that 'mandatory 100%'?

all:
1. mobility - hip crossover, hand walk, leg swings
2. foot drills
3. distance run
men's md= 6-8 miles
men's distance= 12-14 miles
women= 4-5 miles
4. 4 x 120m ins & outs
5. inverted hamstring & downward dog

workout of the day & weekend

For Friday, Mar 2

Here's a quote from Emil Zatopek, contributed by Mary. Appropriate considering the weather we had today!

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to." - Emil Zatopek

all:
1. mobility - hip crossover, scorpion, pyramid pose
2. foot drills
3. 2 mile wu + 4 x 40m starts
4. 3 x 1000m, r= 3' + 4 x 600m, r= 3' + 4 x 400m, r= 2'
Between each set take a 5' recovery
v= 5k or better
5. 2 mile cd
6. inverted hamstring x 10 + revolved triangle pose x 3

weekend running:
Get to the trails if at all possible, make an effort!
women= 16-20 miles
men's md= 18-22 miles
men's distance= 24-28 miles

workout of the day

For Thursday, Mar 1

notes:
1. reminder, strength-training at 7:00am
2. light running in morning, 3-4 miles
3. basketball game at 9pm on Thursday, avoid parking at coliseum

women & mmd:
1. mobility - iron cross, inverted hamstring
2. foot drills
3. distance run
men= 6 miles
women= 4-5 miles

men's distance:
1. mobility - iron cross, inverted hamstring
2. foot drills
3. 8-10 miles w/ middle 6-8 miles at steady pace
(note: weather forecast is for rain, if able to do workout on track we will do that instead)

workout of the day

For Wednesday, Feb 28

women & mmd:
1. mobility - hip crossover, scorpion, hand walk
2. foot drills, hurdle walkovers, 5' abs
3. distance run
m= 7 miles
w= 5-6 miles
4. 6 x barefoot strides on grass
5. downward dog pose (+ 10 x waterjump for 3000SC)

men's distance:
1. mobility - hip crossover, scorpion, hand walk
2. foot drills, hurdle walkovers, 5' abs
3. distance run, 10-12 miles
4. 6 x barefoot strides on grass
5. downward dog pose (+ 10 x waterjump for 3000SC)

workout of the day

For Tuesday, Feb 27

women & mmd:
1. mobility, dynamic foot drills
2. 2 mile wu + 3 x 40m bounding
3. 9 x 400m, r= 200j
(3 @ 1500 pace, 3 @ 1500 pace + 2-3", 3 @ 1500 pace)
4. 4 x 120m ins & outs
5. 2 mile cd + yoga stretching

men's distance:
1. mobility, dynamic foot drills
2. 3 x 40m bounding
3. 10-12 miles relaxed running
4. 4 x 120m ins & outs
5. yoga stretching

workout of the day

For Monday, Feb 26

AM: start back strength-training
6:45am at coliseum
8:30am at Wardlaw
run 3 miles

PM:
women & men's md:
1. mobility, balance, foot drills
2. 45-60 minutes easy running
3. 3 x 200m cut-downs

men's distance:
1. mobility, balance, foot drills
2. 2 mile wu
3. 6 x 1600m @ 10k pace, r= 3'
4. 2 mile cd

one clear day

(blogger's note: the only mountains I've actually climbed are metaphorical, but they didn't seem any less real to me.)

I love mountain climbing; the idea, the planning, the challenge, the physical training, the uncertainly, the technical skill, the lack of guaranteed success, the creativity, the courage. I'm talking big mountains, real mountains, like Everest.

Having never lived near such mountains or even traveled to such mountains, I do what anyone else would do - I read about them, about climbing them, a lot.

In short, an expedition is planned, equipped, provided for. A large group makes its way to a base camp (i.e. practice every day at 3:30pm). The expedition then advances from one camp to the next, each camp higher, each camp harder (i.e. training). At the highest camps, it is necessary to even descend to a lower camp to consolidate gains in altitude acclimatization (i.e. the taper). All along the number of individuals who make it to each successive camp grows smaller until, finally, the expedition attempts to get the largest possible number of individuals to the highest camp below the summit (i.e. where we are today).

Then, on one clear day, those at the highest camp make a summit bid. On one clear day, they set out where the air is thinnest, where guarantees are not made nor asked for. On one clear day, they set out to etch their names alongside those whose did, knowing there is equal chance they will rest with those who did not.

The forecast for this weekend is clear...will you make a summit bid?

workout of the day / rest of week

those competing this weekend:
For Wednesday, Feb 21
1. mobility - hip crossover, scorpion, leg swings
2. balance work & foot drills
3. 1.5-2.o mile wu + light strides
4. 200's @ mile pace, r= 400j
6 or 8 - your choice
5. 1.5-2.0 mile cd
6. downward dog, pyramid pose
OR OFF

For Thursday, Feb 22
optional light run in morning
travel

those not competing this weekend:
For Wednesday, Feb 21
1. mobility - hip crossover, scorpion, leg swings
2. balance work & foot drills
3. distance run
women= 5-6 miles / men= 8-10 miles
4. downward dog, pyramid pose

For Thursday, Feb 22
2-3 mile wu
4 mile tempo run
2-3 mile cd

For Friday, Feb 23
distance run
women= 5-6 miles / men= 6-8 miles

weekend running
women= 12-16 miles / men= 22-26 miles

workout of the day

For Tuesday, Feb 20

Notes:
1. Reminder - 3:30 pm team meeting in locker room for those going to the meet this weekend
2. Despite the wind, AWESOME job with Monday's workout.

women & mmd:
1. mobility, downward dog, balance, foot drills
2. 5' abs
3. distance run
men = 6 miles / women = 4-5 miles
4. light strides on grass, weather permitting

men's distance:
1. mobility, downward dog, balance, foot drills
2. 5' abs
3. distance run, 8-10 miles
4. light strides on grass, weather permitting

workout of the day

for Monday, Feb 19

NOTES:
1. Reminder - no strength-training this week for anyone
2. If you miss practice on Monday due to a class conflict, you may do the workout listed on your own or you can do it at practice on Tuesday.
3. For those competing this weekend, this will be it for this week other than a little rhythm work, so let's focus on quality hard work.

women & mmd:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 2 mile wu + 3 x 40m starts
4. 3 x 200m, r= 300j @ mile pace
1 x 800m, r= 5' @ mile pace
1-2 x 400m, r= 400j @ mile pace-4"
1 x 600m fast
5. 2 mile cd, downward dog + pyramid pose

m800:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 1.5-2 mile wu + 3 x 40m starts
4. 400m+200m+300m+200m+400m, r= 6', 4', 6', 10'
5. 1.5-2 mile cd, downward dog + pyramid pose
(note: BMat - 400+200+300+600)

men's distance:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 2 mile wu
4. 6 x 1600m, r= 3' @ 10k pace
5. 1-2 mile cd, downward dog + pyramid pose

In the beginning...

Now that we’re a few days into blogging, let’s go back to the beginning. Many of you know that for quite some time I’ve been interested in a vehicle to disseminate information and a vehicle that will allow us to maintain contact while away from each other, i.e. summer vacation. I described to you a few days ago the circumstances that led to the creation of this blog. As I went through the easy steps to set it up I began to see that it could be the vehicle that I had been searching for.

In the days since, and in discussions with Asst. Coach and others, I continue to see more and more possibilities for this blog, mostly good. So before we get too far let’s define some goals:

1. disseminate information
2. create opportunities for dialogue and exchange of ideas
3. allow for opportunities to motivate; to push/pull one another to greater glory

All who are positively interested are welcome. The golden rule: either post using your own name or post anonymously, your choice. Only first names are desired. While we know who we are and others outside can easily discern such information, this is the internet after all and a little discretion certainly can’t hurt. Personal attacks are not welcome. What is considered a personal attack? A negative or disparaging comment directed at another individual or group of individuals in which names are used outright or enough information is given so that identity is easily discernable.

As I have expressed, my hope is that this blog can be open to all and that comments can be made by all, posting by name or anonymously. However, the capability to close comments and/or limit accessibility to the blog to members only does exist and will be exercised if deemed necessary. And in the end, the death sentence is only one click away - ‘delete your blog’.

Fast Cars...

Over the years I have marveled at the change some individuals go through while in our program, literally changing the direction of their careers, either academically or athletically. Sometimes, oftentimes, both. They go from floundering youngster to mature and focused adult. It’s thrilling to watch and fulfilling to see. As coaches, we talk about them for years. So I ponder and search for a common element in the change they have made and over time that common element has become crystal clear. Are we clear? Crystal. Do you want the truth?

That common element is the individual. The change came from them.

So many of you look to us, the coaches, to make the difference. When the truth is that the difference can only come from you. And that’s where cars come in.

As coaches, we can work with you to create an engine with more horsepower. We can instruct you on the maintenance and upkeep, the proper inflation for your tires, the best fuel to use, how to conserve its energy and how to use it efficiently. We can provide detailed maps to show you the best roads to take, and often the ones to avoid. And we can help you streamline your car, make it sleek and fast, even wash your windshield so you can see the road more clearly.

But in the end, your hands are on the steering wheel.

And your foot is either on the gas or on the brake.

Where are you going? And which pedal is your foot on?

kinder and gentler blogging

for Friday, Feb 16

women and men's md:
1. balance, mobility, foot drills
2. 2 mile wu + 3 x 40m starts
3. 2 x 1200m, 1 x 800m, 2 x 400m, r= 4', 3', 2'
v= 3k or better
4. 2 mile cd
5. yoga stretch-pyramid pose, psoas stretch

men's 800m:
1. balance, mobility, foot drills
2. 1.5 mile wu + 3 x 40m starts
3. 400m, 200m, 500m, 200m + 600m, r= 2' / R= 6'
v= mile or better
4. 1.5 mile cd
5. yoga stretch-pyramid pose, psoas stretch

men's distance:
1. balance, mobility, foot drills
2. 10-12 miles w/ middle 6-8 miles steady
3. yoga stretch-pyramid pose, psoas stretch

Spend some time early in the day visualizing a successful workout, overcoming areas where you may have struggled before, handling the difficult spots in the workout for you. Eat a light lunch early, stay hydrated throughout the day, stay off your feet as much as possible. Refer to the Noble Eight, which one will be the most challenging for you? Overcome it! Then help someone else overcome their biggest challenge!

workout of the day

for Thursday, Feb 15

AM:
strength-training + 3 miles light running
(4 miles if not lifting)

PM:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. women & men's md:
easy running
men= 7 miles / women= 5-6 miles
light strides on grass
men's distance:
10 miles total running
8 x 400m at mile pace, r= 400j
4. yoga - downward dog

Also, check out the 'flocast' with Deena Kastor discussing the issue of choices/sacrifices:
http://www.flocasts.com/flotrack/index.php

The Noble Eightfold Path

Happened upon this Buddhist concept of the Noble Eightfold Path, eight right paths listed below. I read them and thought about how they could apply to our endeavors towards athletic success, as well as life in general. Maybe take some time and ponder each of the eight paths in regards to how it relates to your athletic achievement. Try to come to practice every day with the Noble Eight!

Right Views
Right Thoughts
Right Speech
Right Conduct
Right Livelihood
Right Effort
Right Mindfulness
Right Concentration.

workout of the day

Wednesday, Feb 14
1. 5' abs
2. foot drills
3. women & mid-distance men:
quality distance run
men= 6 miles / women= 4-5 miles
4 x 300m fresh swing, r= 100 walk
distance men:
12-14 miles
4. yoga stretching
5. posterior tibialis work