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!
Saturday, March 10, 2007
Friday, March 9, 2007
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!
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!
Wednesday, March 7, 2007
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
"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
Tuesday, March 6, 2007
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
(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
Monday, March 5, 2007
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
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
Sunday, March 4, 2007
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
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
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