current official foosball rankings

1. The Law
2. p.o.B
3. COACH
4. JerS
5. TGuG


Heading into the mid-season break, the rankings continue Wall St.-like fluctuations. Staking claim to the #1 ranking, then defending that claim throughout the week, The Law would have to be the most improved player over the first half of the season and his novel use of forwards in a defensively offensive scheme has been brilliant. While p.o.B may have slipped ever so slightly to #2 this week, his offensive skills still keep opponents on edge, allowing them to relax only after thoroughly clearing the ball. COACH moves into #3 this week with maybe his best efforts of the season, his defensive-oriented scheme keeping him in many games and his offensive skills are quickly improving. JerS clearly had his worst week of the season and consequently drops to #4. With maybe the quickest reflexes in the league making him a constant threat to score, his embrace of an 'all-offense/defense be damned' philosophy has clearly contributed to his precipitous decline. And continuing to hold onto the #5 ranking is TGuG, whose excellent defense and score from the back capability in the doubles game, have yet to translate to the more-appreciated singles game.

for Friday, Dec 12

1. warm-up circuit
2. 10MT - centered breathing
3. aerobic conditioning according to mileage target
4. 4 x 200m fast striding w/ 300j recovery
5. daily health exercises

for Thursday, Dec 11

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. 10MT - centered breathing, visualize best performance
3. aerobic recovery running according to mileage target
4. hurdles w/ technique strides on grass (weather permitting)
5. barefoot running (on grass, or in coliseum if raining)
6. daily health exercises

for Wednesday, Dec 10

1. 10MT - centered breathing & goal setting
2. warm-up circuit
3. aerobic conditioning - progression run according to mileage target
(begin run at easy pace, increase pace thru run w/ last 20-25% @ MP)
4. 2 laps barefoot running on grass + daily health exercises

for Tuesday, Dec 9

***3:30 PM - at track ready to go***

1. warm-up w/ strength & conditioning coach
2. 10MT - more centered breathing & goal setting
3. aerobic recovery according to mileage target
4. 4 x strides on grass
5. 3 laps barefoot running + daily health exercises

for Monday, Dec 8

EXAM WEEK

1. warm-up circuit
2. 10MT - goal setting
3. 1.5-2 mile wu
4. 20' fartlek (track or park cinder loop)

2 x 90" + 4 x 60" + 4 x 30" + 4 x 15"
all with equal recovery

5. easy cd according to mileage target
6. daily health exercises
(strength & conditioning according to your schedule this week)

for Friday, Dec 5

1. warm-up circuit
2. 10MT - centered breathing, visualization of workout
3. 1.5-2 mile wu to park cinder loop
4. fartlek: 5', 4', 3', 2', 1' @ 85% w/ equal recovery @ 65%
5. easy cd according to mileage target
6. daily health exercises

current official foosball rankings

1. p.o.B
2. The Law
3. JerS
4. COACH
5. TGuG

The topsy-turvy foosball season continues. The Law, having a hot week with wins over all the top contenders, nearly wrestled the top ranking away from p.o.B. But in a heated mid-week contest, p.o.B came out on top, and with wins over JerS, moves into the #1 position. COACH continues to amaze, clearly demonstrating that mental toughness can make up for aging reflexes. As the grind of the season begins to take its toll, many pollsters believe that toughness will reign supreme.

for Thursday, Dec 4

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. 10MT - centered breathing, visualize best performance
3. aerobic recovery running according to mileage target
4. hurdles w/ technique strides on grass
5. (5:15 PM) strength & conditioning on track
6. daily health exercises

for Wednesday, Dec 3

1. 10MT - centered breathing, visualize best performance
2. warm-up circuit
3. aerobic conditioning - progression run according to mileage target
(begin run at easy pace, increase pace thru run w/ last 20-25% @ MP)
4. 2 laps barefoot running on grass + daily health exercises

m+w800: aerobic recovery according to mileage target

for Tuesday, Dec 2

***3:30 PM - at track ready to go***

1. warm-up w/ strength & conditioning coach
2. 10MT - more centered breathing
3. aerobic conditioning according to mileage target
+ 1 x 400m good swing
4. yoga stretching + daily health exercises

m+w800:
6 x 100, r= 100j + 6 x 200, r= 200j + 6 x 300, r= 300j
(m= 14 / 30 / 48)
(w= 15.5 / 33 / 52.5)

for Monday, Dec 1

1. 10 Minute Toughness (10MT) - centering breath
2. warm-up circuit + hurdle drills
3. aerobic recovery running according to mileage target
4. 3 x 150m on grass, 'light & fluid'
5. 2 laps barefoot running on grass
6. (5:30PM) strength & conditioning at Wardlaw

current official foosball rankings

1. JerS
2. p.o.B
3. The Law
4. COACH
5. G Sod

The rankings have been a challenge in the last week. With almost daily play, upsets occur often. The top five remain intact, though TGuG made a strong bid for consideration by defeating COACH midweek. By the end of the week G Sod put TGuG down, denying a top five ranking. COACH threatened to drop out of the top five altogether, but a Monday manhandling of p.o.B kept COACH alive. In the end, JerS took two out of three from a reeling p.o.B to take over the top spot heading into the long weekend, while The Law was laid on COACH to solidfy the third spot. Since this is the week of Thanksgiving, let us give thanks to foosball, and to whomever delivered the foosbball table!

nationals monday, Nov 24

***3:30PM - meet in coliseum***

1. warm-up circuit
2. 1.5-2 mile wu + starts
3. time trials - approx. start times listed below

4:05PM - m1200 & w600 (run together), pacing by The Law
4:10PM - m5000, pacing by Naz
4:30PM - w3000, pacing by The Pill et al

4. easy cd according to mileage target
*no strength & conditioning this week

for the weekend, Nov 22-23

for Saturday:

long aerobic running on own according to mileage target
yoga stretching

for Sunday:

women - off (or easy aerobic running on own if mileage needed)
men - easy aerobic running on own according to mileage target
+ stretching

for Friday, Nov 21

3:30PM - at track

1. warm-up circuit
2. 1.5 mile wu to park + 2 x 200m starts w/ jog back recovery
3. fartlek/tempo on cinder loop

3 x 1' hard w/ 2' easy +
2 laps at hard tempo pace +
3 x 2' easy w/ 1' hard

4. easy cd according to mileage target
5. daily health exercises in coliseum

For Thursday, Nov 20

ON YOUR OWN TODAY

aerobic recovery running according to your mileage target
stretch

for Wednesday, Nov 19

1. warm-up circuit
2. 1.5-2 mile wu + 2 x 200m starts w/ jog across recovery
3. 1200 + 800 + 600 + 600, r= 5'/4'/3' @ FAST
4. easy cd according to mileage target
5. daily health exercises

m+w800:
billat intervals, 250's @ vVO2max w/ equal recovery

current official foosball rankings

1. p.O.B.
2. The Law
3. COACH
4. JerS
5. G Sod

Making the jump to the #2 spot this week is The Law with a big Monday push, two solid wins over JerS and COACH. JerS drops two spots to #4, his loss to The Law today coming on the heels of a loss to COACH late last week. G Sod enters the rankings for the first time this season after knocking of then #5 TGuG. And many speculate that p.O.B. might be the best there is pound-for-pound, but plenty of foosball left to play.

for Tuesday, Nov 18

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic conditioning according to mileage target
3. 4 x 150m 'light & fluid' on grass
4. yoga stretching
5. daily health exercises

for Monday, Nov 17

1. warm-up circuit + hurdle drills
2. aerobic recovery according to mileage target
3. 3 x 200m 'light & fluid' on grass
4. 3 laps, barefoot running
5. daily health exercises

m+w800:
3 x 600m, r= 6'

for Friday, Nov 14 & the weekend

those traveling to meet:

depart in AM
light aerobic running over race course according to mileage target
+ light strides

those not traveling:

Friday, Nov 14
aerobic recovery according to mileage target

Saturday, Nov 15
long aerobic conditioning according to mileage target

Sunday, Nov 16
w= off
m= aerobic recovery according to mileage target

if you did not do workout on Thursday, then for Friday
(on track)
7 x 800m, r= 1' @ goal pace for 5k
OR
w= 24 x 200m @ 38-40", r= 38-40"
m= 24-40 x 200m @ 34-35", r= 34-35"

for Thursday, Nov 13

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, 2 laps
5. stretching + roll plantar fascia

current official foosball rankings

1. p.O.B.
2. JerS
3. COACH
4. The Law
5. TGuG
also receiving votes: G Sod

for Wednesday, Nov 12

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 80m starts on grass
3. (on track) w= 2000m / m= 2400m @ LT pace
(slower than the pace we discussed)
4. easy cd according to mileage target
5. stretching + roll plantar fascia

m+w800: billett intervals
20-24 x 200m @ vVO2max w/ equal recovery

for Tuesday, Nov 11

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 4 x 150m 'light & fluid' on grass
4. barefoot jogging on grass, 3 laps
5. stretching, roll plantar fascia

for Monday, Nov 10

1. warm-up circuit & hurdle drills
2. 1.5 mile wu to park short grass hill
3. 8-10 x short hill w/ jog around and down rec (approx 400m loop)
4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw

for the weekend, Nov 8-9

for Saturday:

long aerobic running on own according to mileage target
yoga stretching

for Sunday:

women - off (or easy aerobic running on own if mileage needed)
men - easy aerobic running on own according to mileage target
+ stretching

for Friday, Nov 7

1. warm-up circuit
2. 1.5-2 mile wu to park lake loop
3. threshold effort
w= 5 miles @ MP
m= 6-7 miles @ MP
4. easy cd according to mileage target
5. stretching + roll plantar fascia

m+w800: Billet Intervals on track (vVO2 max w/ equal time recovery)
(2:15PM) w= 12-14 x 300m @ 62-63", r= 62-63"
(3:30PM) m= 14-18 x 300m @ 52.5-54.0", r= 52.5-54.0"

for Thursday, Nov 6

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, time permitting
5. (5:15 PM) strength & conditioning on track
6. stretching + roll plantar fascia

for Wednesday, Nov 5

1. warm-up circuit
2. 1.5-2 miles wu + 3 x 80m starts on grass

3. (on track)
w= 1 x 3200m + 4 x 300m cut-downs
m= 1 x 3200m + 2 x 1600m, r= 15', 3'

4. easy cd according to mileage target
5. stretching

m+w800:
w= 1 x 1600; m= 1 x 3200

for Tueday, Nov 4

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 3 x 300m on grass 'light & fluid'
4. 3 laps, barefoot jogging on grass
5. stretching, roll plantar fascia

for Monday, Nov 3

1. warm-up circuit & hurdle drills
2. 1.5 mile wu to park short grass hill
3. 8-10 x short hill w/ jog around and down rec (approx 400m loop)
4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw

*women - track & field pictures in evening

for the weekend

those not traveling:

Friday, Oct 31
aerobic recovery on own according to mileage target

Saturday, Nov 1
long, aerobic conditioning on own according to mileage target

Sunday, Nov 2
w= off
m= easy aerobic recovery according to mileage target

for Thursday, Oct 30

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. easy aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, 2 laps
5. stretching + roll plantar fascia

others:
w= 3200m hard run on track
m= 4800m hard run on track

m+w800:
250 + 200 + 2 x 150 + 3 x 100, r= 5', 4', 3', 2'

for Wednesday, Oct 29

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 80m starts on grass
3. 8-10 x 300m on track, r= 300j
4. easy cd according to mileage target
5. stretching, roll plantar fascia

for Tuesday, Oct 28

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 5 x 100m 'light & fluid' on grass
4. barefoot jogging on grass, 3 laps
5. stretching, roll plantar fascia

for Monday, Oct 27

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu to park cinder loop + 3 x 80m starts on grass

3. cut-down 1000's
w= 4 x 1000, r= 1:30/2:15/3:00 @ LT to 3k pace
m= 6 x 1000, r= 1:30/2:00/2:30/3:00/3:30 @ LT to 3k pace

4. easy cd according to mileage target
5. stretching, roll plantar fascia
6. (5:30PM) strength & conditioning at Wardlaw

for the weekend

for Saturday, Oct 25:

***meet at park at 9:15AM, ready to run***

1. 1.5-2 mile wu to park
2. aerobic conditioning on park lake loop @ LT+25-30"
w= 7 miles / men= 9 miles / w800= 4 miles / m800= 4-5 miles
3. easy cd according to mileage target
4. stretching on own

for Sunday, Oct 26

w= OFF or easy aerobic recovery according to mileage target
m= easy aerobic recovery according to mileage target

for Friday, Oct 24

*great job by everyone today in the workout! Stretch before bed tonight!

3:30PM - practice tomorrow, meet in coliseum

The weather is supposed to be very bad the entire day on Friday with colder temperatures and lots of wind and rain. Make every effort to get your mileage in, but make sure you dress appropriately. If it's just too bad outside, you can shorten the mileage and run some inside at the coliseum. But you can get your running in whenever you want. And do some stretching. JUST BE AT PRACTICE AT 3:30PM IN THE COLISEUM. We will go over the weekend training.

for Thursday, Oct 23

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. 1.5-2 mile wu + 3 x 80m starts on grass

3. workout (on track)
w= 2400m + 3 x 1200m, r= 12' / 3'
m= 3200m + 3 x 1600m, r= 15' / 3'
w800= 2000m + 1 x 1200m
m800= 3200m + 1 x 1600m

4. easy cd according to mileage target
5. stretching + roll plantar fascia

for Wednesday, Oct 22

1. warm-up circuit
2. aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, 2 laps
5. stretching + roll plantar fascia

m+w800: 6 x 200m, r= 2'

for Tuesday, Oct 21

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 5 x 150m 'light & fluid' on grass
4. barefoot jogging on grass, 4 laps
4. STRETCHING
5. roll plantar fascia

for Monday, Oct 20

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu + 3 x 80m starts on grass
3. (on track) 10-12 x 300m, r= 300j
4. easy cd according to mileage target
5. STRETCHING
6. (5:15PM) strength & conditioning at Wardlaw

for Friday, Oct 17

those traveling to meet:
depart from coliseum for airport at 7:30AM
light aerobic running over race course according to mileage target
+ light strides

those not traveling:
***6:15AM at track***
1. warm-up circuit + 1.5-2 miles wu + strides
2. 3 mi. hard run on track (m800= 2 mi. hard / w800= 1.5 mi. hard)
3. easy cd according to mileage target

for Thursday, Oct 16

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. EASY aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, time permitting
5. 5:15 PM - strength & conditioning on track
6. stretching + roll plantar fascia

halfway around the world

On the ride back from the river last Friday, the men were engaged in a conversation about group projects. I was only half-listening. As a middle-aged man I find that I'm not usually too interested in the conversations you guys have. No offense, I really don't care who the best hitters in baseball might be, or any of the other daily debates you have! I'm sure you would find my conversations equally uninteresting. But for some reason, the conversation about group projects sparked my interest. Information put forth ranged from not all the members of a group contributing fairly to the number of hours spent working on the project. Maybe one group spent 10 hours per group member. Another spent 30 hours per group member, or for the five group members a total of 150 man-hours. Interesting, I thought. In presenting the final outcome, how confident must you be knowing that you spent 10 hours, or 30 hours, preparing for it? What about 50 hours, or even 75 hours? Talk about confident! If that much time was spent working on the project, how extraordinarily confident would you be about the outcome?

Well, we have a group project that will be presented on three occasions over the next five Saturdays. How confident will you be knowing that all have contributed solidly during the preparation period? How confident will you be knowing the following:

11 women racing have spent a total of 1206 woman-hours preparing for this project.
11 women racing have spent 110 hours per woman preparing for this project.
11 women racing have run 798 miles per woman preparing for this project.
11 women racing have run a combined 8773 miles preparing for this project.
Or better put, 11 women have run from Atlanta to Seattle approximately FOUR times perparing for this project.

15 men racing have spent a total of 2217 man-hours preparing for this project.
15 men racing have spent 148 hours per man preparing for this project.
15 men racing have run 1267 miles per man preparing for this project.
15 men racing have run a combined 19,003 miles preparing for this project.
Or better put, 15 men have run damn near halfway around the world preparing for this project.
(edit - as pointed out in the comment section, it is just about 25,000 miles around the equator, so 15 men have run three-quarters of the way around the world in preparation!)

IS THAT ENOUGH TO MAKE YOU CONFIDENT? And to prepare even more...

for Wednesday, Oct 15
1. warm-up circuit + hurdle drills
2. 1-2 mile warm-up to park lake loop
3. tempo run
w= 7 mile run @ LT+25-30"
m= 9 mile run @ LT+25-30"
m+w800= 4 x 1 mile @ LT, r= 1'
4. easy cd according to mileage target
5. static stretching + roll plantar fascia

for Tuesday, Oct 14

***10:30 AM***

1. warm-up
2. aerobic recovery according to mileage target
3. 3 x 300m on grass 'light & fluid'
4. 4 laps barefoot jogging on grass
5. STRETCHING + roll plantar fascia
6. LUNCH

for Monday, Oct 13

***10:30 AM- at track***

1. warm-up circuit
2. 1.5-2 mile wu to park + strides
3. 600's w/ uphill then downhill @ vVO2 max (i.e. 3k) pace, r= 3'
w= 7 x 600, m= 8 x 600
4. easy cd according to mileage target
5. stretching and roll plantar fascia
6. (1:00 PM) strength & conditioning at Wardlaw
7. LUNCH RIGHT AFTER S&C

m+w800: if here, 5 x 600; if away, fartlek of 6 x 2' hard, 2' easy

for the weekend, Oct 11-12

Saturday, Oct 11
7:45AM - van departs from east campus
8:00AM - vans depart from west campus
long aerobic conditioning at park according to mileage target
stretching, pizza, return to campus

Sunday, Oct 12
women - off, or easy aerobic recovery if miles needed to reach target
men - easy aerobic recovery according to mileage target

for Friday, Oct 10

*m+w800: (6:30AM) 4 x 400m

(3:30PM) at river or park cinder loop
1. warm-up circuit
2. 1-2 mile wu + strides

3. race pace or better intervals
w= 5 x 1200, r= 2.5'
m= 6 x 1600, r= 3'

4. easy cd according to mileage target
5. stretching

for Thursday, Oct 9

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. EASY aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, time permitting
5. 5:15 PM - strength & conditioning on track
6. stretching + roll plantar fascia

for Wednesday, Oct 8

1. warm-up circuit + hurdle drills
2. 1-2 mile warm-up to park lake loop

3. tempo runw= 7-8 mile run @ LT+25-30"
m= 9-10 mile run @ LT+25-30"
m+w800= 4 x 1 mile @ LT, r= 1'

4. easy cd according to mileage target
5. static stretching + roll plantar fascia

for Tuesday, Oct 7

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 4 x 200m BAREFOOT on grass 'light & fluid' w/ 200j recovery
4. STRETCHING
5. roll plantar fascia

for Monday, Oct 6

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu to park cinder loop

3. tempo fartlek on loop
w= 5 mi. (10 x loop); m= 6 mi. (12 x loop)
fartlek consists of 400m @ 10k pace, 462m @ 10k+1' pace
(m+w800: 800's on loop; m= 5 w/ 2' rec., w= 4 w/ 2.5' rec.)

4. easy cd according to mileage target
5. STRETCHING
6. (5:30 PM) strength & conditioning at Wardlaw

for Friday-Sunday, Oct 3-5

for those not traveling:

Friday - 6:15 AM
3 mile hard run
m+w800: 50, 100, 150, 200, 250 w/ 2-4' recovery

Saturday - on own
long aerobic conditioning according to mileage target

Sunday - on own
w= off / m= easy aerobic recovery according to mileage target

for those traveling:

Friday
easy aerobic recovery according to mileage target

Saturday
race - w= 5k / m= 8k
+ easy aerobic recovery according to mileage target

Sunday - on own
w= off or easy aerobic recovery according to mileage target
m= easy aerobic recovery according to mileage target

for Thursday, Oct 2

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. EASY aerobic recovery running according to mileage target
3. technique strides on grass
4. 5:15 PM - strength & conditioning on track
5. stretching + roll plantar fascia

for Wednesday, Oct 1

1. warm-up circuit + hurdle drills

2. 1-2 mile warm-up to park lake loop

3. tempo run
w= 7-8 mile run @ LT+25-30"
m= 9-10 mile run @ LT+25-30"
m+w800= 4 x 1 mile @ LT, r= 1'

4. easy cd according to mileage target

5. static stretching + roll plantar fascia

for Tuesday, Sep 30

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 5 x 150m on grass 'light & fluid'
4. stretching, stretching, and more stretching
5. roll plantar fascia

for Monday, Sep 29

***NOTE ABOUT UPCOMING WEEK: this week (and next) will see your highest weekly mileage levels for the year. After racing over a challenging course, and competing well, we need to make sure that we take care of recovery. Along those lines, with this week's high mileages, we will have somewhat of a lower intensity week. Monday's workout is listed below. Most likely, Wednesday will be a long threshold effort at a 'marathon pace', or MP. The women will run 7-8 miles at MP, while the men will run 9-10 miles at MP. We will discuss specific paces, but you can ballpark your MP by adding 30" to the threshold pace from last Wednesday's effort. Also, we will focus a lot this week on STRETCHING. You should also be stretching on your own before bed each night.


for Monday:

1. warm-up circuit + 2 mile wu to park
2. 7 x long hill on grass @ ~5k pace with jog back recovery
3. 6 x 100m on flat grass section at good speed with slow jog back recovery
4. easy cd according to mileage target
5. strength & conditioning at Wardlaw - 5:30 PM

m+w800: 10 x 100m hill sprints at park on grass

for Friday, Sep 26

"You want my advice, for the athlete and the coach? Don’t care as much about your training as you care about your recovery. Why is that? Because if your recovery is good, then your training will be good. Always."
- Valeriu Tomescu, coach of Olympic marathon champ Constantina Tomescu-Dita

As we continue to stress, it's all about the recovery. Proper rest, nutrition, hydration, along with recovery running.


those traveling to meet:
depart from coliseum for airport at 9:00AM
light aerobic running over race course, according to mileage target
+ light strides

those not traveling:
men + m800 - 6:15AM at track
1. warm-up circuit + 2 miles wu + strides
2. 3 mile hard run on track (m800= 2 mile hard run)
3. easy cd according to mileage target

w800 - 3:15PM at track w/ 400 group
1.5 mile hard run

for Thursday, Sep 25

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. EASY aerobic recovery running according to mileage target
3. technique strides on grass
4. 5:15 PM - strength & conditioning on track

for Wednesday, Sep 24

1. warm-up circuit + hurdle drills

2. 1-2 mile warm-up to park lake loop

3. lactate threshold effort
w= 2 x 2 miles, r= 2' (1st @ LT+5", 2nd @ LT)
m= 3 x 2 miles, r= 2' (1st @ LT+10", 2nd @ LT+5", 3rd @ LT)

4. easy cd according to mileage target

5. static stretching + roll plantar fascia

m+w800: 10 x 100m hill sprints at park on grass

for Tuesday, Sep 23

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 3 x 250m on grass 'light & fluid'
4. partner stretching - hamstring
5. roll plantar fascia

7:00 PM - at track; track & field team function w/ pizza

for Monday, Sep 22

1. warm-up circuit

2. 1.5-2 mile wu to park cinder loop + strides

3. 5 x 1000m @ ~pace for 800's last week, r= 2.5' for women; 2' for men

4. easy cd according to mileage target

5. strength & conditioning at Wardlaw - 5:30 PM

800 group - will run #1, #3, #5 of 1000's w/ appropriate group

for Friday, Sep 19

***10:00 AM departure for TN***

5:30 PM - Race (w= 5k / m= 8k)

those not racing: mile repeats on course prior to race
w= 4 x mile, r= 5' / m= 5 x mile, r= 4'


800 group:
12 x 400m in lane 8 w/ JOG from finish line to start line recovery

for Thursday, Sep 18

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. aerobic recovery running according to mileage target
3. technique strides on grass
4. 5:15 PM - strength & conditioning on track

for Wednesday, Sep 17

1. warm-up cicuit
2. 1-2 mile wu to park lake loop + strides
3. moderate threshold run
women= 5-6 miles @ LT + ~30"
men= 8 miles @ LT + ~30" (men racing TN will run 6 miles)
***LT pace is what you ran your miles in at the river last Friday***
***HIT YOUR TIMES - NO FASTER***
m+w800: 4 x mile @ LT, r= 1'
4. easy cd according to mileage target
5. static stretching + roll plantar fascia

for Tuesday, Sep 16

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 2 x 300m on grass 'light & fluid'
4. 5 x 50m on grass 'technique strides'
5. yoga stretching, downward dog + revolved triangle
6. roll plantar fascia

for Monday, Sep 15

1. warm-up circuit
2. 1.5-2 mile wu to park cinder loop + strides
3. 6 x 800m @ 3k pace, r= 2.5' for women; 2' for men
4. easy cd according to mileage target
5. strength & conditioning at Wardlaw - 5:30 PM

for the weekend, Sep 13-14

Saturday, Sep 13
***7:30 AM***
depart from coliseum for Kennesaw
long aerobic conditioning according to mileage target
static stretching and roll plantar fascia

Sunday, Sep 14
women - off
men - aerobic recovery running on own according to mileage target

for Friday, Sep 12

***3:30 PM for everyone***

depart for river
1. 1-2 mile wu + strides
2. women= 4 x 1 mile, r= 800j @ race pace + 5-10"
men= 4 x 1.5 mile, r= 800j @ race pace + 10"
3. easy cd according to mileage target + stretching

w800:
w/ 400 group at track ready to go at 3:30 PM

m800:
2 x 50m @ 90% + 2 x 100m @ 90% + 2 x 100m @ 100% +
2 x 150m @ 100% + 2 x 100m @ 90%; r= 3-4' for all

*for a link to a Jack Daniels VDOT calculator, go to:
http://www.runbayou.com/jackd.htm
Pick a race distance, enter a recent performance, then hit
'calculate VDOT'; calculator will show training paces and
equal performances at other distances.

for Thursday, Sep 11

***3:30 PM - be ON TRACK ready to go***

1. warm-up w/ strength & conditioning coach

2. aerobic recovery running according to mileage target

3. light technique strides on grass

4. (5:15 PM) strength & conditioning at track

5. roll plantar fascia

for Wednesday, Sep 10

lactate threshold @ park lake loop

1. warm-up circuit
2. 1-2 mile wu + strides
3. women= 5-6 mile continuous run
(2 mi @ 10k+30", 2 mi @ 10k+15", 1-2 mi @ 10k pace)

men= 9 mile continuous run
(2 mi @ 10k+1', 2 mi @ 10k+45", 2 mi @ 10k+30", 2 mi @ 10k + 15", 1 mi @ 10k pace)

800 group: 4 x 1 mile @ LT, r= 1'

4. easy cd according to mileage target
5. static stretching + roll plantar fascia

for Tuesday, Sep 9

***3:30 PM - be ON TRACK ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery running according to mileage target
3. 4 x 250 on grass 'light & fluid'
4. yoga stretching - downward dog + extended triangle
5. roll plantar fascia

for Monday, Sep 8

1. warm-up circuit
2. 1-2 mile wu to park + strides
3. 12 x 400m on grass uphill, r= 400j back to start
4. easy cd according to mileage target
5. hurdle mobility + yoga stretching + roll plantar

for Thursday, Sep 4

3:00PM - bus departs from coliseum

warm-up
6:00PM - women's ~3200m
6:30PM - men's ~6000m
cool-down according to mileage target


800m group (on own)
aerobic recovery according to mileage target
+ light strides

for Wednesday, Sep 3

1. stretching + hurdle drills + foot drills
2. easy aerobic recovery according to mileage target
3. 5 x 90m on grass (30 stride/30 acc/30 stride)
4. light hip strength circuit + roll plantar fascia

800m group:
1. warm-up circuit + 1-2 miles
2. 12 x 400m @ threshold pace in lane 8 w/ short recovery
3. easy cd according to mileage target
4. light hip strength circuit + roll plantar fascia

for Tuesday, Sep 2

6:45 AM - strength & conditioning at Wardlaw

3:30 PM - at track

1. light barefoot jogging wu on grass
2. easy aerobic running according to mileage target
3. 3 x 250m 'light & fluid' on grass
4. yoga stretching, downward dog & ext. side triangle

8:00 PM - pictures at track for cross country

for Monday, Sep 1

***note practice time - 10:00 AM

1. warm-up circuit

2. 1.5-2 mile wu to park + strides

3. 5-6 x 750m on grass (w/ uphill & downhill) @ ~3k-5k pace, r= 2.5'

4. easy cd according to mileage targets

5. foot drills in sand, plantar rolling, stretching

for the weekend

Saturday, Aug 30 - 7:30 AM
depart coliseum for easy long run at Kennesaw

Sunday, Aug 31 - on own
women - off
men - easy aerobic running according to mileage targets

for Friday, Aug 29

***2:00 PM (or 3:30 PM if you have class at 2:00 PM) - 800m group

1. warm-up circuit w/ 1.5-2 mile wu + strides
2. sprint drills
3. 10 x 100m, r= 100m walk
women= 3 @ 16.0 + 3 @ 15.5 + 2 @ 15.0 + 2 @ 14.5
men= 3 @ 15.0 + 3 @ 14.5 + 2 @ 14.0 + 2 @ 13.5
4. easy cd according to mileage needed
5. hip strength circuit + stretching


***3:30 PM - cross country group (depart for Chattahoochee River)

1. 1.5-2 mile wu + strides
2. workout
women= 3 x 1 mile @ ~ 5k pace, r= ~1/2 mile jog
men= 3 x 1.5 mile @ ~ 8k pace, r= ~ 1/2 mile jog
3. easy cd according to mileage needed
4. hip strength circuit + stretching

***Looking ahead to weekend - 7:30 AM on Saturday at locker room for Kennesaw

for Thursday, Aug 28

6:45 AM - strength & conditioning AT TRACK

on own for rest of day - EASY aerobic running according to your mileage target

for Wednesday, Aug 27

1. warm-up circuit

2. 1-2 mile wu to park lake loop + strides

3. women: 6 miles (3 x mile @ 10k pace + mile @ 10k pace + 1')
men: 8 miles (4 x mile @ 10k pace + mile @ 10k pace + 1')
some men & women: 3-4 x mile @ tempo pace, r= 1'

4. easy cd for mileage target

5. barefoot walking, 3 laps on grass + stretching


*note: paces will be assigned, but 10k pace can be approximated as 30" slower than mile pace run last week on Thursday evening.

*looking ahead: strength & conditioning is scheduled for Thursday morning at track at 6:45 AM.

for Tuesday, Aug 26

6:45 AM - strength-training at Wardlaw

*men - aerobic running on own, MTK meeting in afternoon

*women - 3:30 PM @ track

1. hurdle mobility & foot drills
2. aerobic running
3. 4 x 250 'light & fluid' on grass
4. yoga stretching - downward dog & reverse triangle
5. roll plantar fascia

for Monday, Aug 25

1. warm-up circuit
2. 2 mile wu to park
3. on grass:
4-6 x 400m mostly uphill @ 5k pace, 30" rest +
350m mostly downhill @ faster than 5k pace
2.5' rest between sets

4. easy cd, length determined by mileage needed
5. hip strengthening circuit

*we will complete workout if at all possible; pending weather, alternate workout plans may be made.

for the weekend, Aug 23-24

for Saturday:

***7:30AM - meet at locker room***

long aerobic running at kennesaw
yoga stretching

for Sunday:

women - off (maybe spend some time stretching)
men - easy aerobic running on own + stretching

for Friday, Aug 22

1. stretching
2. hurdle mobility
3. aerobic running
4. 3 x 300 'light & fluid' on grass
5. foot drills in sand
6. yoga stretching: extended and revolved triangle

(800 - sprint drills & intro to short sprints)

for Thursday, Aug 21

***8:00PM - at track***

1. warm-up circuit
2. 2 miles wu
3. 3 x starts on grass (40m, 60m, 80m)
4. 2400m TT
5. 4 x light strides on grass + 4 x 30m bounding
6. 1.5-2.5 miles cd
7. hip strengthening routine

(you should plan on 5-6 miles for total; you can add a supplemental run in morning to reach daily mileage target)

in the beginning...

for Wednesday, Aug 20

3:30PM - at track

1. stretching
2. core strengthening / hurdle mobility
3. aerobic running
(distance determined by individual targets)
4. 6 x 90m on grass (30 fresh + 30 good + 30 hard)
5. yoga stretching - downward dog

Summer 2008 - week eleven

Phase II of conditioning starts this week. For now, keep plugging in your desired mileage into the phase I calculator. But soon, you'll have a new phase II calculator to use. Mileage for week eleven increases a little before another down week next week - the first week of classes!

*send in your week ten running total!

I just watched the Olympic Games swimming - 4 x 100m freestyle relay. I hope you saw it too. Incredible! The relay from France was the favorite, even to the point of talking smack, i.e. "we're going to smash the Americans!" On paper, there was no way the Americans could win. The commentator said that he analyzed it every possible way, and every time he came up with France. Someone should have told the four Americans on the relay...

It was close all the way. On the anchor leg, France had the 100m freestyle world-record holder, a 6'5" stud. No way the older, veteran American could beat him, let alone make up the two meter lead the French swimmer started with. Someone should have told the American anchor leg...

With fifty meters to go, the lead was still two meters. With twenty-five meters to go the lead was one meter. With ten meters to go, the lead was about a half-meter. Into the finish, the wall, it was tight. Somehow the American did the improbable. Somehow he swam down the world-record holder. Somehow he willed himself to the wall just in front of the French. The gold medal was won, the world-record was smashed.

It was magical. It was awesome. It took the fastest 100m freestyle split of all-time.

Silently, as I didn't want to wake anyone up, I raised my fist and pumped it. It's what athletics is all about.

Summer 2008 - week ten

Week ten, last week of phase one on your annual training plan. After a recovery week last week, it's time to kick the intensity back up this week. Your mileage total this week is just slightly lower than last week so let's focus on a little more intensity this week.

*And don't forget to send in your week nine running totals!

A good number of you have already sent in your week nine results. Sounds like is was certainly time for a recovery week as most report feeling a bit sluggish throughout the week, but feeling better by week's end. Also, some injuries, hopefully minor, seem to be popping up. So make sure you're doing a good job with stretching, icing, etc. (and backing off for a few days if needed)

Lastly, it's very hot and humid now. I know, newsflash, right! Take care, be smart, hydrate before, hydrate after, hydrate, hydrate, hydrate!

See you in two weeks!

Summer 2008 - week nine

Three more weeks of summer running until classes begin! I know that's a good news/bad news kind of thing, however. DON'T FORGET, send in week eight running totals!

Week nine will bring a small drop in volume and after eight solid weeks, let's make sure to use week nine as a recovery week. Hit your weekly mileage goal, but really back off on the harder days, Monday and Wednesday. AT MOST, do a light fartlek run for Monday, then just a steady, quality run on Wednesday. Most importantly, use this week to try to freshen up a bit. As always, pay attention to rest, nutrition, and hydration.

Week ten will bring another small decrease in mileage, then a slight increase for week eleven as we head back to campus.

I will be working to finalize the schedule early this week and will forward it to you all soon.

Summer 2008 - week eight

***send in your week seven running totals!

It's hard to believe week eight of the summer program is already here. I suppose I'm obligated to follow that statement with the obligatory "before you know it...", so...before you know it, classes will be starting and we'll be lining up for our first race! More on that below, however. As I'm sure you know, week eight is the highest volume week of the summer, so let's do a great job and do our best to get the running in, even if you have to back off the intensity a bit. We'll follow this week with a lower volume recovery type week, then focus on increasing the intensity of our running a bit. I'm impressed with how everyone is doing and am confident the solid summer foundation we are laying will reap great benefits later. Keep it up!

Summer 2008 - week seven

The next two weeks are the highest of the summer so let's do a good job of getting the miles in! Also, this week calls for the start of relaxed repetition running on Monday's instead of the easy fartlek running. If you read this in time, and would like to continue for two more weeks with easy fartlek running while your mileage reaches its highest point, you can do so. If you've already done your repetitions today, that's fine too.

Get through the next two weeks! Make sure you are really taking care of yourself, resting and getting the right nutrition. Take each day and each week at a time. And if it gets a little tough, remember the immortal words of the great Winston Churchill:

"If you are going through hell...keep going!"

Summer 2008 - week six

Here's your weekly reminder to report your week five running if you haven't already. Congrats on doing a great job so far with keeping up with your training, and reporting it. I know many/most of the upperclassmen are sending their updates to everyone. That's great. But freshmen, you can 'reply to all' also. Don't be afraid! You can include a little about yourself, that would be helpful.

After a 'consolidation' week, week six and the next couple of weeks call for a final push to your highest mileage for the summer. Let yourself adjust to the increasing mileage. Be patient with your runs, letting them happen rather than forcing them to happen. Get good quality efforts, but DON'T push too hard. With the weekly volume increasing, don't push too hard to increase the intensity as well.

There will be plenty of time later for that... : )

Summer 2008 - week five

Training is going well for so many of you, keep it up. Just take care of one week at a time and soon you will realize the terrific shape you are getting in. Some, though, need to make a great effort to take care of minor nagging aches and pains. Recognize what you can train through and what you can't, then make adjustments accordingly. And we're always here for guidance if needed :)

Don't forget to contact us with your week four totals and summary!

Week five is a great week to consolidate the training gains from the first four weeks. The mileage total is marginally higher than week four. So look at it as a little breather before making the push to the highest totals for the summer. If you were climbing Mt. Everest, we might call this week 'base camp'. Since there is no significant increase this week in mileage or intensity, maybe use this week to take a look at how you're doing in other areas: is your diet compatible with high-level athletics? are you getting into a regular sleeping routine?

Lastly, watch the Olympic Trials as much as you can, you can't help but be motivated by them!

Summer 2008 - week four

Everyone is doing a great job in reporting their weekly running. Just a couple that are not up to date. As we get further into the summer it might be a good idea to report a little more than just your mileage total. Maybe a little info on the fartlek, the threshold, the long run; maybe even the 100m relaxed sprints; as well as some feedback on how you think it's going. Doesn't have to be much, but a sentence or two would be great!

Week four's mileage increase should be very similar to week three. Keep things nice and steady. Try to find your training groove, your 'sweet-spot' so to speak, not too hard, not too easy, just right. The volume of the fartlek hard efforts should be increasing and don't be afraid to throw in some 2-3' efforts. Keep working on the anaerobic threshold run. We'd like to see the runs be longer than just a 3-4 mile effort. The men should work towards 6-8 mile efforts at the 80% level or just a few seconds slower. The women should work towards 5-6 mile efforts at the 80% level.

Keep up the excellent work, stay committed, and report in to your coaches!

Summer 2008 - week three

Everyone did a great job with the first week's mileage, as well as reporting it. Some of you are just starting back now, so we should be hearing from everyone now. There are a couple of you who are having some minor, nagging injuries. Be careful and be patient as your mileage increases. Everyone should send your week two totals as soon as possible please.

Week three has a relatively small increase in mileage so it's a good week to consolidate/recovery. The fartlek should stay as it's been, maybe the surges should be a little more intense though. And your Wednesday anaerobic threshold effort should start to be run at your anaerobic threshold rather than just as a quality run. Estimate your current 5k level, then use your pace chart to find the 80-85% effort level for a guide. Finally, make sure to start, if you haven't been already, running the fast and relaxed 100m sprints on Friday.

In this day and age, it seems like everyone has a motto now. Here's ours:

"building a great summer one week at a time"

Summer 2008 - week two

Don't forget to send your week one mileage total in, either by email, text message, or by phone.

After an easy week one, your mileage total for week two will take a significant jump. Adjust to the increasing mileage before making any real efforts with the intensity (i.e. pace). Again, don't make too much of Monday's fartlek, just some short surges for 1-2 minutes. And Wednesday's threshold run should still be more of an uptempo quality run.

Lastly, hit your mileage targets. Being significantly above your targets is not what we're looking for. You can 1-3 miles above your target, but anything more than that is not desirable.

Be patient...follow your plan!

Summer 2008 - week one

Week one of summer 2008 training has arrived! Twenty-six men and eighteen women begin the conditioning phase for fall semester (although a handful of you actually are still in the process of taking a break and will start in one to two weeks). Congrats to EC (1500m), Amanda (4x400), and Jenny (1500m) for making it all the way to the NCAA East Regionals, and another congrats to Jenny for running a personal best (4:23) to make the final, where she finished 10th.

Week one should be an easy first week just getting back into the swing of things. Don't push the pace on your runs, just get back into a rhythm of training. Your Monday easy fartlek should consist of running your daily mileage with a few pace changes, just a few pick-ups or surges. Your Wednesday threshold run should just be an uptempo run, don't worry about reaching a true anaerobic threshold pace...yet. And your Saturday long run should be at an easy pace, just get the mileage in.

Finally, to emphasize again, hit YOUR weekly mileage target.

for Friday, May 16

***9:30AM***
ONLY FOR THOSE RACING SATURDAY,
if you are racing Friday evening you do not need to be there at 9:30AM.
You, of course, are welcome if you show up!

for Wednesday, May 14

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. 3 miles light running (js= 5 miles / ecg= 7 miles)
3. 3 x 200 'light & fluid'
4. leg swings, stretching

for those racing Friday:
OFF
(relax, rest, carbohydrates, fluids, motivation)

for Tuesday, May 13

***9:30AM***

1. warm-up circuit w/ hurdle mobility + straight-leg bounding, 4 x 30m
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800
5 x 150m starts, r= 4'

mmd+wmd+mld
10-12 x 400 @ AT pace, r= 45"

4. 1.5-2 mile cd
5. hip circuit

for Monday, May 12

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. aerobic conditioning
m+w800= 3 miles / wmd= 4-5 miles / mmd+mld= 5-6 miles
3. 4 x light strides on grass
4. foot drills in sand, stretching

for Friday, May 9

***9:30AM***
(men come after short team meeting in locker room)

1. warm-up circuit w/ hurdle mobility + foot quickness drills
2. aerobic recovery
w800+m400= 2 miles / wmd+mmd= 3-5 miles / mld= 5 miles
3. 4-6 light strides on grass
4. foot drills in sand, stretching

(OR 2 x 4 x 400, r= 1' / R= 12' @ 1500GP)

for Thursday, May 8

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. 1.5-2 mile wu + straight-leg bounding, 3 x 40m
3. 6-8 x (20 stride + 50 sprint + 20 stride), r= slow walk back
4. 4 x light strides on grass
5. 2 or 3 or 4 mile cd + hip circuit

(w3000SC= 3 miles + light strides on grass)

for Wednesday, May 7

***9:30AM***

1. warm-up circuit
2. aerobic recovery
m+w800= 3 miles / m+wmd= 5-7 miles / mld= 5-7 miles
3. 4 x 200 'light & fluid'
4. leg swings

for Tuesday, May 6

***m3000SC - 8:45AM / w3000SC - 9:00AM***

6 x 400SC, r= 400j

***all others - 9:30AM***
1. warm-up circuit w/ 4 x 30m straight-leg bounding
2. 1.5-2 mile wu + 3 x 60m starts
3. workout

m400: 2 sets of 2 x 150 fast w/ 100 float recovery, R= 15'

m+w800: 2 sets of 2 x 300, r= 1'; R= 15'

m+w1500: 2 x 700, r= 15'

m5000: 2 x 2000, r= 10'

4. 1.5-2 mile cd
5. foot drills in sand, plantar rolling, stretching

for Monday, May 5

***9:30AM***

1. warm-up circuit w/ hurdle mobility

2. 1.5-2 mile wu + 3 x starts (30, 60, 90)

3. 2 x 200 sprint speed, r= 600j
+ 3 miles (m+w800) / 4 miles (wmd) / 5 miles (mmd+mld)
(run 200's individually)

4. hip circuit

for Thursday-Friday, May 1-2

*depending on exam schedule, workout on one day, medium-long run on other day.

workout day:
3 x 300, r= 6' OR
100+200+300+400+500, r= equal distance walk OR
300+400+600+1000, r= 400j, 400j, 600j OR
2 x 4 x 400, r= 1', R= 12' OR
800SC + 1200SC + 600SC + 400SC, r= 90", 2', 90"

medium-long run day:
w= 6-8 miles
m= 8-10 miles

for Wednesday, Apr 30

1. warm-up circuit w/ hurdle mobility
2. workout

w800:
1.5 mile wu + 3 x starts (30, 60, 90)
8 x 100 @ 800GP, r= 10", R= 2'
6 x 100 @ 400DP, r= 10", R= 2'
4 x 100 @ 100%, r= 10"
1.5 mile cd

m800:
1.5 mile wu + 3 x starts (30, 60, 90)
2 x 600 @ 72 pace, r= 600j
1.5 mile cd

all others:
aerobic conditioning, w= 5-6 miles / m= 6-8 miles
+ 5 x 70m (20m stride + 30m fast + 20m stride)

3. cd exercises

for Tuesday, Apr 29

1. warm-up circuit
2. foot agility drills + straight-leg bounds, 4x30m
3. aerobic conditioning, w= 4-6 miles / m= 6-8 miles
4. 4 x grass strides
5. foot drills in sand, plantar rolling, stretching

*OR workout if not at practice on Monday : )

for Monday, Apr 28

women + m3000SC + mld:
1. warm-up circuit w/ hurdle mobility
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. 8 x 400 @ 1500GP - 2", r= 400j (~3')
4. 1.5-2 mile cd + cd exercises

m800: off

mmd:
1. warm-up circuit w/ hurdle mobility
2. aerobic conditioning, 6-8 miles
3. 6 x 100 strides
4. cd exercises

for Thursday-Sunday, Apr 24-27

Thursday, Apr 24:
-those traveling to Penn Relays:
aerobic recovery, 3-5 miles
-all others:
aerobic recovery, w= 5 miles, m= 7 miles

Friday, Apr 25:
1. warm-up, 1.5-2 miles
2. workout
-fartlek: 5', 4', 3', 2', 1' @ 85% effort w/ equal time recovery @ 65% effort
OR
-hard sustained run: 20'
3. cool-down, 1.5-2 miles

Saturday, Apr 26
aerobic conditioning, w= 8-10 miles, m= 10-12 miles

Sunday, Apr 27
aerobic recovery, w= 6-8 miles, m= 8-10 miles

for Wednesday, Apr 23

*for those traveling to Penn on Wednesday + m800:
3 miles easy on your own

*for all others:
w= 5 miles
m= 6-7 miles

for Tuesday, Apr 22

***m3000SC - be warmed-up and ready to go at 3:30PM***

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

*for 4x400, SMR, DMR, 4x800, and w3000m Penn Relays group + all others:
1 x 300 + 250 + 200 + 150, r= 6', 5', 4'
OR
8 x 400 @ 1500GP, r= 400j
OR
1200SC + 2 miles steady + 1200SC + 1 x 200, r= 400j, 400j, 800j

*for w3000SC, m+w5000 Penn Relays group:
3-5 miles easy running + light strides

4. 1.5-2 mile cd + hip circuit

for Monday, Apr 21

*no strength & conditioning in AM, optional 2-4 miles easy running*

3:30PM - at track
1. warm-up circuit + hurdle mobility
2. workout

aerobic recovery for 4x400, SMR, DMR, 4x800, and w3000m Penn Relays group
w800= 3 miles / m800= 5 miles / wmd= 5 miles /
mmd= 7 miles

anaerobic sharpeners for w3000SC, m+w5000 Penn Relays group + all others
2000m of 50m ins & outs

3. foot drills in sand, plantar rolling, stretching

for Wednesday, Apr 16

OFF or 20' light run on your own.


REST
HYDRATE
EAT CARBOHYDRATES
AND MENTALLY STEEL YOURSELF!


***We will not meet for practice. Make sure you are at the team meeting in the locker room at 8:15PM.***

for Tuesday, Apr 15

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 40m starts
3. workout
m+w800= 6 x 300, r= 300j
m+wmd= 8 x 300, r= 300j
mld= 8 x 300, r= 300j (if racing Thur., 4 x 300)
4. 1.5-2 mile cd
5. short hip circuit

for Monday, Apr 14

*No strength & conditioning this week
*optional light running in morning

3:30PM - at track
1. warm-up circuit
2. hurdle mobility
3. aerobic recovery
w800= 3 miles / m800= 4 miles / wmd= 4-5 miles /
mmd= 5-6 miles / mld= 6 miles
4. 4 x 120m ins & outs
5. foot drills in sand, plantar rolling, stretching

for Saturday, Apr 12

***12:00 NOON - practice time***

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout

w800= 800 trial
m800= 3 x 200, r= 3' + 3 x 200, r= 4'
mmd= 600 trial or 1200 trial (or 1000 trial)
w1500= 1200 trial
m+w3000SC +wmd + mld= 1500 trial

4. 6 x 200 fresh swing, r= 200j
5. 1.5-2 mile cd + hip circuit

(cross-training: 1hr30' to 2hr easy)

for Friday, April 11

1. warm-up circuit
2. hurdle mobility
3. aerobic recovery
m+w800= 3 miles
wmd= 4-5 miles
mmd= 5-7 miles
mld= 7 miles
4. 4 x 120 fast, relaxed striding
5. cd exercises

for Thursday, Apr 10

6:45AM (coliseum)/8:30AM (Wardlaw) - strength & conditioning + go for some light 'jogging'

3:30PM - at track
1. warm-up circuit
2. aerobic recovery (very easy running today)
m+w800= 4 miles
wmd= 5-6 miles
mmd= 6-8 miles
mld= 8 miles
3. 4-6 x light strides on grass
4. foot drills in sand, plantar rolling, stretching

for Wednesday, Apr 9

2:15PM - m3000SC (ready to go at 3:00PM)
2:30PM - w3000SC (ready to go at 3:15PM)
*3200 @ tempo pace + 1600SC + 800, r= 4'

3:30PM - all others

m+w800
*450 + 350, r= 15' + 4 x 200 fresh swing, r= 200j

m+wmd
*3 x 700, r= 15' + 4 x 200 fresh swing, r= 200j
(or 7 x 800, r= 1')

mld
*4000 @ 5kGP

(cross-training: 10 x 1'20" hard, 40" easy)

for Tuesday, Apr 8

1. warm-up circuit
2. hurdle mobility
3. aerobic recovery
m+w800= 4 miles
wmd= 5-6 miles
mmd= 6-8 miles
mld= 8 miles
4. 6-8 x 80m fast, relaxed strides
5. foot drills in sand, plantar rolling, stretching

(cross-training: 6 x4' steady, r= 1')

for Monday, Apr 7

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

3:30PM - at track
1. warm-up circuit
2. 1.5-2 miles wu + 3 x starts (30, 60, 90)
3. workout
m+w 800= 1600 of 50 ins & outs
w+mmd= 2000m of 50 ins & outs
mld= 2000m of 50 ins & outs
for some= 20 x 200, r= 200j

4. 1.5-3 miles cd + cd exercises

(cross-training= 5 x 5', r= 2')

for Sunday, Apr 6

aerobic recovery on your own
w800= 4 miles
m800= 6 miles
wmd= 6-8 miles
mmd= 8-10 miles
mld= 12-14 miles

for Friday, Apr 4

aerobic recovery on own
m+w800= 2-3 miles easy
m+wmd= 4-5 miles easy
mld= 5-6 miles easy

3:30PM - depart for meet from coliseum

(cross-training= rowing: 3 x 1500m, r= 4')

for Thursday, Apr 3

6:45AM(coliseum) or 8:30AM(Wardlaw) - strength & conditioning
+ 2-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic recovery
w800= 3 miles / m800= 5 miles /
wmd= 4-6 miles / mmd= 6-8 miles / mld= 6-8 miles
3. 6 x 100m fast, relaxed strides
4. static stretching, plantar rolling

(cross-training= 50-60' easy)

for Wednesday, Apr 2

3000SC - warmed up and ready to go at 3:20-3:30PM
200 + 1000SC + 600, r= 400j / 1000j

3:30PM - all others
1. warm-up circuit
2. 1.5-2 mile wu + baton exchanges
3. workout

m+w800= 200 + 500 + 200, r= 400j / 1000j
wmd= 200 + 1000 + 300, r= 400j / 1000j
(nk= 10 x 400, r= 400j)
mmd= 200 + 600 + 300, r= 400j / 1000j
(ecg= 12 x 400, r= 400j)
(dh= w/ mld)
mld= 200 + 1600 + 300, r= 400j / 1000j

4. 1.5-2 mile cd + cd exercises

(cross-training= 2 x 8 x 40" hard, 20" easy)

for Tuesday, Apr 1 (and i ain't foolin')

1. warm-up circuit w/ hurdle mobility
2. aerobic recovery + speed development
m+w800= 2-3 miles + 6-8 x 80m
wmd= 4-5 miles + 6 x 80m
mmd= 6-8 miles + 6 x 80m
mld= 8 miles + 4 x 80m
3. cd exercises

for Monday, Mar 31

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

3:30PM - at track
1. warm-up exercises
2. 1.5-2 mile wu + baton exchanges
3. anaerobic sharpening
m+w800= 1600m of 50m ins & outs
m+wmd= 2400m of 50m ins & outs
OR 3200m of 100m ins & outs
mld= 4000m of 100m ins & outs
4. 1.5-2 mile cd + cd exercises

(cross-training= 3 x 7' hard, r= 3')

for Sunday, Mar 30

aerobic recovery
w800= 5 miles / m800= 6 miles
wmd= 6-8 miles /mmd= 6-8 miles / mld= 8 miles

for Friday, Mar 28

***2:00PM - at track***

1. warm-up circuit
2. aerobic recovery
m+w800= 3 miles / m+wmd & mld= 4-5 miles
3. light strides

for Thursday, Mar 27

6:45AM(coliseum)/8:30AM(Wardlaw) - strength & conditioning
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. 1.5-2 mile wu + strides
3. workout

m+w800: 6 x 200, r= 2' (m= 30, 29, 28, 27, 29, 30 / w= 33, 32, 31, 30, 32, 33)

m+wmd, mld: quality running on track (m= 5-6 miles / w= 6k)

4. light strides + 1.5-2 mile cd
5. yoga stretching

for Wednesday, Mar 26

***in AM on own***
medium long aerobic recovery
w800= 5 miles / m800= 6 miles /
wmd= 6-8 miles / mmd= 8-10 miles / mld= 10-12 miles

3:30PM - at track
1. warm-up circuit
2. 1 mile wu
3. 6-8 x 80m relaxed sprints, r= 120w
4. 1 mile cd
5. foot drills in sand, plantar rolling, stretching

for Tuesday, Mar 25

1. warm-up circuit
2. 1.5-2 mile wu + 4 x 40m bounding to 40m start
3. workout

m+w800:
1 x 1000 + 2 x 300, r= full rec/6'
+ 4 x 300 good swing

m+wmd:
3 x 1000, r= 5'
2 miles light running
6 x 300 good swing (2 person relays)
(3kSC: 4 x 300 w/ wj)

w5000:
7 x 800, r= 1'

mld:
3200, 2 miles light running, 3 x 1600, r= 3'

4. 1.5-2 mile cd + cd exercises

(cross-training: 6 x 4' steady, r= 1')

for Monday, Mar 24

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

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
wmd= 5-6 miles / mmd= 8 miles / mld= 10 miles
(m+w800: 2000m ins & outs on track)
3. cool-down exercises

for Sunday, Mar 23

aerobic recovery:
w800= 5 miles
wmd= 8 miles
mmd= 8-10 miles
mld= 10 miles

through the weekend

***those not traveling***

Thursday, Mar 20
3-4 mile anaerobic threshold run
(cross-training: 50-60' easy)

Friday, Mar 21
aerobic recovery, 10 miles
(cross-training: rowing, 1000m+1500m+1500m+1000m, r= 4')

Saturday, Mar 22
aerobic conditioning, 14 miles
(cross-training: 1hr 45' - 2hr easy)

Sunday, Mar 23
aerobic recovery, 10 miles
(cross-training: off)

for Wednesday, Mar 19

***9:30AM - at track, or coliseum if rain***

1. warm-up circuit
2. 1.5-2 mile wu + baton exchanges
3. workout

w800/m+wmd / 3000SC:
4 x 10 x 100, r= ~15", R= 3' on grass or turf
(3kSC - sets 1 & 3 w/ 1 hurdle and 1 barrier wj)

mld: aerobic conditioning
12 miles

4. 1.5-2 mile cd + cd exercises

(cross-training: 2 x 8 x 40" hard, 20" easy)

for Tuesday, Mar 18

***10:30AM - at track***

1. warm-up circuit (including single leg hops, 2x10)
2. aerobic recovery
w= 5-7 miles / m= 7-10 miles
3. 6 x 80m, r= 120w
4. hurdle walk-overs, foot drills

(cross-training: 8 x 4' steady, r= 1')

for Monday, Mar 17

***10:30AM - at track***

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 60, 90, 120 starts
3. workout

w800(am only)
400 + 200 + 500 + 200 + 400 fast, r= 3', 3', 3', 8'

m+wmd
800 + 600 + 400 + 200, r= 8', 6', 4'
2 miles light running
6 x 300 cut-downs (3kSC w/ hurdles)

mld
4 x 1200 + 3 x 1600, r= 600j
(cut-down times)

***1:00PM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

for the weekend

Saturday, Mar 15

aerobic conditioning, long run
w800= 6-8 miles
m800= 8-10 miles
wmd= 10 miles
mmd= 12 miles
mld= 14 miles
(cross-training: 1hr45' to 2hr easy)

Sunday, Mar 16

aerobic recovery
w800= 4 miles
m800= 7 miles
wmd= 6 miles
mmd= 8 miles
mld= 8-10 miles
(cross-training: off)

MONDAY, MAR 17 - practice at 10:30AM

for Friday, Mar 14

1. warm-up circuit
2. 1.5-2 mile wu
3. workout

(w800/a.m. only)
w/ 400m group OR
2 sets of 120 + 100 + 80 + 60 + 40, r= 3' (10' between sets)

all others, choose one of the following:

a. fartlek on cinder loop at park: 5', 4', 3', 2', 1' hard w/ equal time recovery
b. fartlek on practice fields: 45' of diagonals at good to hard effort
c. quality run: w= 4-6 miles / m= 8-10 miles

4. 1.5-2 mile cd
5. cool-down exercises + stretching

(cross-training: rowing, 500m+1000m+1500m+1000m+500m, w/ equal time recovery)

for Thursday, Mar 13

strength & conditioning in the AM

aerobic recovery on your own
w800= 4-5 miles
m800= 7 miles
wmd= 6-7 miles
mmd= 8-10 miles
mld= 10-12 miles

+ light strides on grass

(cross-train: 50-60' easy)

*looking ahead, practice spring break week:
Monday
10:30AM - at track
1:00PM - strength & conditioning

Tuesday
10:30AM - at track

Wednesday
9:30AM - at track

for Wednesday, Mar 12

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (60/90/120)
3. workout

800-1500:
600+400, r= 3' / R= 10' / 6-8 x 200 'light & fluid'

3000SC:
800+1200+600+400 w/ hurdles, r= 1'30", 2', 1'30" (+ 200's)

m+w5000:
3 x 1600 @ 3k pace, r= 800j

4. 1.5-2 mile cd
5. foot drills in sand, plantar rolling, stretching

(cross-train: 10 x 2' hard, r= 1')

for Monday, Mar 10

*from a book I'm currently reading: "with all endeavors...there's a secret that will get you from where you are - to the next level of excellence. The secret is practice with passion."

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

3:30PM - at track
1. warm-up circuit
2. 1.5-2 mile wu + 4 x 40m starts
3. workout

9 x 400m, r= 2' (3 @ 1500 pace, 3 @ 1500 pace +3', 3 @ 1500 pace)

3 x 3200m, r= 8' @ 10:10, 10:00, 9:50

4. 1.5-2 mile cd
5. cool-down exercises

(cross-training: 10' + 8' + 6' hard, r= 5', 4')

for Sunday, Mar 9

*don't forget time change tonight! Set your clocks ahead one hour.

aerobic recovery
w= 5-7 miles
m= 8-10 miles

NOTE: we will workout on track Monday & Wednesday next week. You will have a workout of some type to do on your own later in the week, either Friday or Saturday.

for Friday, Mar 7

1. warm-up circuit
2. aerobic recovery
w800= 5 miles / wmd= 6 miles / m800= 7 miles /
mmd= 8 miles / mld= 8-10 miles
(w800: 2 mile wu + 6-8 x 80m sprints, r= 3')
3. 2 x 300 + 2 x 200 'light & fluid'
4. cool-down exercises - foot drills, toe walk, plantar rolling

(cross-training: 4 x 1000m row, r= 4')

for Thursday, Mar 6

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running
8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 5-6 miles / m= 8 miles
(w800, AM only: 6-8 x 80, r= 3')
3. 4 x 150 'light & fluid'
4. cool-down exercises

for Wednesday, Mar 5

6:45AM / 7:45AM - meet in coliseum
3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic recovery
w= 4-6 miles / m= 8-10 miles
3. cool-down exercises

*those traveling this weekend will go shorter

(cross-training= 2 sets of 8 x 40" hard, 20" easy)

for Tuesday, Mar 4

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (30m/60m/90m)
3. workout

w800: 1000+500+400+300+3x200, r= 8', 5', 4', 3', 1'

all others: 1600+1200+800+400+3x200, r= 8', 4', 2', 1'

4. 1.5-2 mile cd
5. static stretching

(cross-training: 8 x 4' steady, r=1')

for Monday, Mar 3

***NOTE TIME AND PLACE FOR STRENGTH & CONDITIONING***

6:45AM (EVERYONE) - strength & conditioning at WARDLAW
+ 3-4 miles easy running (make a commitment to morning runs!)

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 5-7 miles / m= 8-10 miles
3. 4-6 x technique runs on grass
4. cool-down circuit

for Thur-Sun, Feb 28-Mar 2

for those not traveling:

Thursday, Feb 28
aerobic recovery:
w= 5-6 miles / m= 8 miles

Friday, Feb 29
fartlek on cinder loop at park:
2 sets of 8 x 40" hard + 20" easy; 5' between sets

Saturday, Mar 1
long aerobic conditioning:
w= 10-12 miles / m= 14 miles

Sunday, Mar 2
aerobic recovery:
w= 5-6 miles / m= 6-8 miles

for Wednesday, Feb 27

aerobic recovery on own or OFF
w= 3-6 miles
m= 5-8 miles

(cross-training - 10 x 1'20" hard, r= 40")

for Tuesday, Feb 26

1. warm-up circuit
2. 1.5-2 mile warm-up + 3 x starts (30/60/90)
3. workout

2 x (200 + 150 + 120 + 80), r= 3', 2.5', 2' OR

3 x 300 + 2 x 600 + 3 x 200, r= 300j, 600j, 200j OR

8-10 x 300m, r= 300j

4. 1.5-2 mile cd
5. plantar rolling, static stretching

(cross-train: 8 x 4' steady, r= 1')

for Monday, Feb 25

***NO STRENGTH & CONDITIONING THIS WEEK***

*optional easy running, 2-4 miles in AM*

3:30PM - at track
1. warm-up circuit w/ hurdle walkovers
2. aerobic recovery
w= 4-5 miles / m= 5-8 miles
3. 4-6 x light strides on turf field
4. plantar rolling, posterior tibialis, calf raises 3x15

(cross-training - 4 x 7' hard, r= 3')

for Sunday, Feb 24

2:00PM - at track

1. warm-up circuit
2. 1.5-2 mile wu + 3 x bounding to start
3. workout

600+200, r= 1' /full recovery/ 400+100, r= 45"

1200+800+400 @ mile goal, r= 10', 8'

1600+1200+800+400 @ 3k goal, r= 8', 4', 2'

4. 1.5-2 mile cd
5. plantar fascia rolling + static stretching

for Saturday, Feb 23

aerobic recovery on own
w= 3-5 miles
m= 6-8 miles

Sunday practice at 2:00PM

for Friday, Feb 22

1. warm-up circuit
2. 1.5-2 mile wu + 3 x bounding to start
3. workout

m+w800/m+wmd:
12 x 200, r= 1' @ fresh swing, good swing, hard swing, then repeat
(m= 31, 29, 27, then repeat / w= 36, 34, 32, then repeat)

mld:
2 x 3 miles on track @ 16:00, r= 1 mile easy

4. 1-2 mile cd
5. plantar fascia rolling, static stretching, leg swings

for Thursday, Feb 21

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

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 4-6 miles / m= 6-8 miles
3. 5 x 80m accelerations
4. cool-down exercises

(cross-training: 50-60' easy)

NOTE: I will be watching the weather over the next two days. Depending on forecasts, tomorrow could be a workout day (various workouts involving 200's). Be prepared.

for Wednesday, Feb 20

1. warm-up circuit
2. aerobic recovery
w800= 4-5 mi / wmd= 6 mi / m800= 6 mi / mmd= 8 mi / mld= 9 mi
3. 6 x 150m 'light & fluid' on practice fields
4. hurldle walkovers

for Tuesday, Feb 19

1. warm-up circuit
2. 1.5-2 mile wu + 3 x bounding + 3 x starts
3. workout

m+w800:
2 x 400+300+250+200+150, r= 4'/3'/2'/2', R= 10' @ 800 pace

mmd:
2 x 500+400+300+200, r= 5'/4'/3', R= 10' @ 1000 pace

wmd:
7 x 800m, r= 1' @ goal 5k pace; OR mmd workout

mld:
6 x 1600, r= 3' @ 10k pace or faster

4. 1-2 mile cd
5. static stretching, calves + hamstrings; plantar fascia rolling

for Monday, Feb 18

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running

8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic running
w= 4-6 miles / m= 6-9 miles
3. 4 x 150m 'ins & outs'

for Wednesday, Feb 13

1. warm-up circuit
2. aerobic recovery

m+w 800= 3-5 miles + 2 x 200m fast, r= 600j

m+wmd= 5-8 miles + 3 x 250m 'light & fluid'

mld= 9 miles + 3 x 250m 'light & fluid'

3. mobility - hip crossover, scorpion, leg swings

for Tuesday, Feb 12

1. warm-up circuit
2. 1.5-2 miles wu + 3 x bounding + 3 x starts
3. workout

m+w800/m+wmd: 9 x 400m, r= 2' (3 @ mile + 3 @ mile+3" + 3 @ mile)

mld: 5-6 x 1600m @ 10k pace or better, r= 3'

4. 1-2 mile cd
5. static stretching, calves

for Monday, Feb 11

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running

8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 3-6 miles / m= 6-10 miles
3. 4 x 150m 'ins & outs'
4. posterior tib & calf raises

for Friday, Feb 8

1. warm-up circuit
2. 1-2 mile wu + 3 x bounding + 3 x starts
3. workout

wmd= 6k hard run on track
mmd= 4 mile hard run on track
mld= 8 mile run on park lake loop
alternating 1 mile @ 10k pace and 1 mile at 10k + 1'

4. 1-2 mile cd + static stretching

*post results to comment section*

for Thursday, Feb 7

6:45AM - strength & conditioning at Wardlaw

aerobic recovery on own OR OFF
w800= 3-4 miles
m800= 6 miles
wmd= 4-5 miles
mmd= 8-10 miles
mld= 8-10 miles

for Wednesday, Feb 6

*3:15PM - squad meeting for those traveling to meet*
1. warm-up circuit
2. squat jumps + sgl leg bleacher hops, 2 x 10
3. aerobic recovery
w800= 3-4 miles / m800= 5 miles / wmd= 5-6 miles /
mmd= 8-9 miles / mld= 11 miles
4. 4 x 300m 'light & fluid'
5. mobility: hip crossover, scorpion, leg swings

for Tuesday, Feb 5

1. warm-up circuit
2. 1-2 mile wu + 3 x bounding + 3 x starts
3. workout

m+w800 (+JS): 400+200+300+200+500, r= 6', 4', 6', 10' + 3x200 fresh swing

m+wmd: 20' fartlek on cinder loop

mld: 8 mile run on lake loop alternating 1 mile @ 10k pace, 1 mile @ 10k+1' pace

4. 1-2 mile cd
5. static stretching, calves + hamstrings

for Monday, Feb 4

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running

8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
m+w800: Igloi-style / wmd= 5-6 miles / mmd= 8 miles / mld= 8-10 miles
3. 4 x strides on grass
4. posterior tib / calf strengthening

for the weekend

for those not traveling to meet:

Friday, Feb 1
fartlek on cinder loop at park
5', 4', 3', 2', 1' hard, r= equal time recovery

Saturday, Feb 2
aerobic conditioning, long run
w= 12 miles / m= 14-16 miles

for all:

Sunday, Feb 3
aerobic recovery
w= 4-6 miles / m= 6-10 miles

for Thursday, Jan 31

6:45AM - strength & conditioning at Wardlaw

aerobic recovery on own
w800= 4-5 miles
m800= 6-8 miles
wmd= 6 miles
mmd= 8-10 miles
mld= 10 miles

for Tuesday, Jan 29

1. warm-up circuit
2. 2 mile wu + 3 x bounding + 3 x starts
3. workout

m+w800: aerobic recovery (no warm-up)
w= 4-5 miles / m= 6-7 miles
+ 4 x 120m 'ins & outs'

m+wmd: 2 x 200m good swing, r= 200j
5 x 600m, r= 4-5' (through 400 at good pace, last 200 hard)
2 x 200m good swing, r= 200j

mld: 4x1000m + 4x600m + 4x400m, r= 3', 3', 2' / R= 5'
@5k pace

4. 2 mile cd
5. static stretching, calves + hamstrings

for Monday, Jan 28

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running
8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track

1. warm-up circuit
2. workout
m+w800: 1x450 + 2x250 + 3x150, r= 10', 6', 4'
m+wmd, mld: quality distance run,
mmd= 6-8 mi. / wmd= 5-6 mi. / mld= 10 mi.

3. 4 x 120m 'ins & outs'
4. static stretching

for the weekend

Saturday, Jan 26
aerobic conditioning - long run
w800= 4-6 miles / m800= 8-10 miles /
wmd= 10-14 miles / mmd= 12-15 miles /
mld= 14-17 miles

Sunday, Jan 27
aerobic recovery
w= 4-6 miles
m= 6-10 miles

Important to get miles in, but run very aerobically, i.e. easily

for Friday, Jan 25

1. warm-up circuit
2. 1.5-2 mile wu + bounds + starts
3. workout

women + m800 + mmd: 6-8 x 400m, r= 5'

mld: 2000-1600-1200-800-400, r= 3'/2.5'/2'/1.5'; v= 10k on down

4. 1.5-2 mile cd
5. static stretching

for Thursday, Jan 24

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

3:30PM - at track
1. warm-up circuit
+ single-leg bleacher hops
2. aerobic recovery
w800= 4 miles / m800= 6 miles / wmd= 6 miles / mmd= 8-10 miles / mld= 10
miles
3. 4 x 200m 'light & fluid'
(3kSC - hurdling practice)

for Wednesday, Jan 23

1. warm-up circuit
2. 1-2 mile wu to park
3. workout

m+w800/m+wmd: 20' fartlek on cinder loop
(2 x 90" + 4 x 60" + 4 x 30" + 4 x 15", w/ equal time rest)

mld: 9 mile run on lake loop
(2 mi @ 10k+1'/2 mi @ 10k+45"/2 mi @ 10k+30"/2 mi @ 10k+15"/1 mi @ 10k)

4. 1-2 mile cd
5. static stretching, calves + hamstrings

for Tuesday, Jan 22

3:30PM - meet in coliseum

1. warm-up circuit
2. aerobic recovery
m+w800m= 5-7 miles / wmd= 6-8 miles / mmd= 8-10 miles / mld= 10 miles
(keep pace very aerobic, i.e. easy running)
3. 5 x 90m (acc+float+acc) or hurdling practice for 3kSC
4. yoga stretching + calf raises, 3 x 25

for Monday, Jan 21

10:30AM - meet in coliseum

1. warm-up circuit
2. 1.5-2 mile wu
3. workout on track

m+w800: 600 + 500 + 400 + 300 + 200, r= 6', 5', 4', 3'

m+wmd/mld: 6k/4mile hard run on track

4. 1.5-2 mile cd
5. static stretching in coliseum

***2:00PM - strength & conditioning in Wardlaw
+ 3-4 miles light running on own later in day

for the weekend

Saturday, Jan 19
aerobic conditioning
long run: w= 12-14 miles / m= 14-17 miles

Sunday, Jan 20
aerobic recovery
w= 3-6 miles / m= 5-8 miles

for Friday, Jan 18

3:30PM - at track

Clemson group:
1. warm-up circuit
2. 3-6 miles easy running +
2 x 800m varied-paced runs
(200j+200gs+100j+100fs+100j+100gs)
3. leg swings + static stretching

Others:
1. warm-up circuit
2. 2 mile wu + 3 x 40m bounding + 3 x starts
3. 6 x 600m @ mile pace, r= 4' (on track)
(3000SC: 800+1200+600+400 w/hurdles, r= 1.5'/2'/1.5')
4. 2 mile cd
5. leg swings + static stretching

mld: 8 miles easy + 4 x 200m 'light & fluid

for Thursday, Jan 17

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

3:30PM - at track
1. warm-up circuit
2. workout

m+w800: 3 x 300m, r= 6' OR 6 x 200m, r= 2' + 3 miles cd

m+wmd: aerobic conditioning; w= 4-5 miles / m= 6-8 miles
+ 4 x 200 'light & fluid'

mld: aerobic conditioning; medium long run of 12-14 miles

3. stretching; calves & hamstrings

for Wednesday, Jan 16

1. warm-up circuit
2. aerobic recovery
w800= 4 miles / m800= 6 miles / wmd= 6 miles /
mmd= 8 miles / mld= 8-10 miles
3. leg swings

for Tuesday, Jan 15

1. warm-up circuit
2. 1.5-2 mile wu to Piedmont cinder loop
3. 1.25 loops (~1090m) @ 5k pace or better, r= 2.5'
# of loops: w800= 5 / m800= 5-6 / w&mmd= 6-7 / mld= 6-8
4. 1.5-2 mile cd
5. static stretching

for Monday, Jan 14

***note times and places for strength & conditioning***
6:45AM - at coliseum (for those with 8am and 9am classes)
8:30AM - at Wardlaw (for all others)
+ 3-4 miles easy running for both groups

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning, quality running
w800= 3-4 miles / m800= 5 miles / wmd= 5-6 miles /
mmd= 8 miles / mld= 8-10 miles
3. 6 x 90m (acclerate/float/accelerate)
4. yoga stretching

for the weekend

those not traveling:

for Friday, Jan 11
fartlek ON GRASS,
5', 4', 3', 2', 1' hard with equal rest

for Saturday, Jan 12
long aerobic running
w= 12-14 miles
m= 15-17 miles

for Sunday, Jan 13
aerobic recovery
w= 4-6 miles
m= 8-10 miles

for Thursday, Jan 10

6:45AM - strength & conditioning at Wardlaw
+ easy running on your own today

w800= 3-4 miles
m800= 6 miles
wmd= 5-6 miles
mmd= 8 miles
mld= 10 miles

for Wednesday, Jan 9

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts
3. workout:
m+w800: 6-8 x 400, r= 5' @ 58 / 70
all others: 6k/4mi. hard run on track
4. 1.5-2 mile cd
5. static stretching

for Tuesday, Jan 8

1. warm-up circuit
2. aerobic conditioning
w= 4-6 miles / m= 6-10 miles
3. 6-8 x strides on grass (in spikes if you have them)
4. yoga stretching

for Monday, Jan 7

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

3:30PM - at track

1. warm-up circuit
2. 1.5-2 mile wu to Piedmont cinder loop
(spikes recommended - I will transport)
3. 200's @ vVO2max (approaching 3k goal time), r= equal time recovery
# of 200's = 16-32
4. 1.5-2 mile cd
5. static stretching

for Sunday, Jan 6

aerobic recovery

w800= 4 miles
m800= 7 miles
w800-3k= 6 miles
m800-3k= 8 miles
mdist= 10 miles

+ static stretching at night


(Monday @ 6:45AM - strength & conditioning at Wardlaw + 3-4 miles easy running)

for Saturday, Jan 5

***1:00PM - in coliseum***

1. warm-up circuit
2. aerobic conditioning:
2 miles on track @ 80% + 3 mile campus loop @ 65-70%
w= 2 + 3 + 2 + 3 + 2 + ?
m= 2 + 3 + 2 + 3 + 2 + 3
*length of run will be adjusted to current fitness level
3. leg swings + yoga stretching

m+w800:
1.5-2 mile wu + strides
500 + 400 + 300, r= 10', 8' @ 800 pace
4 x 200 'light & fluid'
1.5-2.0 mile cd

for Friday, Jan 4

***NOTE TIMES***

On your own, run 3-4 miles of light running before below meeting.
9:30AM - Mandatory Compliance Meeting in basketball coliseum

1:30PM - meet in coliseum (please try to have your own watch)

1. warm-up circuit
2. 2 miles wu to park + light strides
3. on ballfield cinder loop at park (spikes are recommended, I will transport)

800-3000m group:
1 x one loop + 3 x 3/4 loop + 5 x 1/2 loop + 7 x 1/4 loop, r= equal time; effort= 3k-5k

800m group:
2 x 3/4 loop + 4 x 1/2 loop + 6 x 1/4 loop, r= equal time; effort= 3k

5000-10,000 group:
10 miles aerobic running if workout completed on Thursday, above workout if not.

4. 2 mile cd to coliseum + static stretching

NOTE: we will meet for practice on Saturday, time to be announced.

for Thursday, Jan 3

WOMEN:

NOTE: 10:30AM - in coliseum (will run outside)

1. warm-up circuit
2. supplemental strength-training
3. aerobic recovery, 3-5 miles
4. 6 x 100 strides on grass
5. static stretching

MEN:

continue with holiday training schedule if not in town;
if in town practice is optional.

***ALL: 9:30AM compliance meeting on Friday morning in coliseum.