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!
Monday, June 23, 2008
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