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
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10 comments:
I did the workout this morning before class. The track was locked, but luckily I found someone with a key to open it.
I ran 12 by 400, with number 2, 7, and 11 in 81 and the others in 80. It was pretty hard running alone with the morning wind on the backstretch. After the 6th I took a slightly longer rest to get a sip of water. Overall, it was a good workout and I got a nice recovery meal of eggs, oatmeal, and fruit.
I hope nationals are going well!
I ran 21:30.
I had a great workout with Jenny, Nisha, and Elena. We ran 77,77,77,77,76,77,77,77,78,77,76,77 I felt really good but I hope this is a valley rather than the peak of my season. I'm going to try another 14 miler tomorrow then maybe shorten it a little the next saturday for recovery.
69,67,69,69,70,72,68,71
I ran with EC and Billy. I felt good for the first few but around number 4 or 5 I started feeling it. I didn't have the strength to get past 8.
four miles at 22:04, 5:31 pace. on the track, started with paul, blake, mohammed, and kevin, (david paced me for two miles)
surprised that i ran as well as i did considering i felt really heavy today , so i guess i'm improving if i hit the pace on a bad day.
I ran by myself in 21:57 (5:29). Didn't feel too solid and it was really windy where I ran. I ran more by feel than trying to overexert myself to hit 5:24's.
68.2 67.2 68.9 68.1 68.5 68.1 68.2 67.9 67.7 68.5 67.3 65.8
I ran with Tim and Billy. Billy and I switched leads every other. I felt really good. I got in a rhythm and kinda went brain dead. Being as bad as I am at pacing, that was probably a good thing.
I ran 21:46. I felt good the whole way.
I left Atlanta early yesterday to beat the traffic home, so I did the workout in Rome. I ran 70s for the first 8, then 69, 68, 68, 66 for the last four. It was a good workout and I ate a really good meal shortly after for recovery.
I ran 10 400's with EC. I hit 68,67,69,68,68,68,68,67,68,69. Fell off on the last one, which is why I didnt continue through 12. Ran 13 this morning
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