week of Jan 4 - 10

NOTES:
*practice time each day is 2:30 PM
*morning practices/meetings may also be scheduled, to be determined
*strength&conditioning - W, F @ 4:45 PM (w800: M, W, F @ 4:45 PM)
*some of our group may race at Clemson on Saturday, to be determined

women's middle & long distance:
monday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
tuesday - 5-6 miles easy aerobic running
wednesday - 4 miles of aerobic fartlek running; 2 mi wu + 2 mi cd
(fartlek should consist of 15-30' fast efforts with approx 3' of recovery running)
thursday - 7 miles easy aerobic running
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - 7 miles easy aerobic running
sunday - 12 miles aerobic running @ 70-75%
(57-60 miles for the week + 3 optional morning runs totaling 10 miles)

men's middle & long distance:
monday - strong aerobic running @ 80%
(upperclassmen may run strong aerobic effort if recovered from long run, if not should run easy; freshmen should run easy aerobically or could run an aerobic fartlek effort)
tuesday - easy aerobic running
wednesday - aerobic fartlek running
thursday - easy aerobic running
friday - strong aerobic running @ 80%
saturday - easy aerobic recovery
sunday - long aerobic running @ 70-75%
(long run distances should progress to: freshmen= 12-14 miles; sophomore= 14-16 miles; junior= 16-18 miles; senior= 18+ miles)

m+w800:
(note: make sure you are stretching your calves often and rolling your plantars on a tennis ball - the hillwork will put a good deal of stress and fatigue on those two areas and you need to consistently make these efforts to keep loose and healthy)
monday - 30-40' of hill circuit running
tuesday - easy aerobic running
wednesday - aerobic fartlek running
thursday - easy aerobic running + 6 x 100 fast, r= 3'
friday - 30-40' of hill circuit running
saturday - easy aerobic running
sunday - long aerobic running @ 70%

week of Dec 28 - Jan 3

women's middle & long distance:
monday - 5 miles easy aerobic running
tuesday - 4 miles anaerobic threshold running @ 85%; 2 mi wu + 2 mi cd
wednesday - 6 miles aerobic running
thursday - 5 miles easy aerobic running + 8 x 100 fast striding w/ 300j recovery
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - 5 miles easy aerobic running
sunday - 11 miles aerobic running @ 70-75%
(51-52 miles for the week + 3 optional morning runs totaling 10 miles)

men's middle & long distance:
monday - easy aerobic running
tuesday - strong aerobic running @ 80%
wednesday - easy aerobic running
thursday - aerobic fartlek running
friday - OFF
saturday - easy aerobic running
sunday - long aerobic running @ 70-75%
(long run distances should progress to: freshmen= 12-14 miles; sophomore= 14-16 miles; junior= 16-18 miles; senior= 18+ miles)

m+w800:
(note: make sure you are stretching your quads and calves often and are rolling your plantars on a tennis ball - the hillwork will put a good deal of stress and fatigue on these areas and you need to consistently make an effort to keep loose and healthy)
monday - easy aerobic running
tuesday - 30-45' of hill circuit running
wednesday - easy aerobic running + 8 x 100 fast striding, r= 3'
thursday - 30-45' of hill circuit running
friday - OFF
saturday - easy aerobic running
sunday - long aerobic running @ 70%

week of Dec 21-27

women's middle & long distance:
monday - 7 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
tuesday - 5 miles easy aerobic running
wednesday - 4 miles of aerobic fartlek running; 1 mi wu + 1 mi cd
(fartlek should consist of 15-30' fast efforts with approx 3' of recovery running)
thursday - 4 miles easy aerobic running
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - OFF
sunday - 11 miles aerobic running @ 70-75%
(44-45 miles for the week + 3 optional morning runs totaling 10 miles)

men's middle & long distance:
monday - strong aerobic running @ 80%
(upperclassmen may run strong aerobic effort if recovered from long run, if not should run easy; freshmen should run easy aerobically or could run an aerobic fartlek effort)
tuesday - easy aerobic running
wednesday - OFF
thursday - easy aerobic running
friday - strong aerobic running @ 80%
saturday - easy aerobic recovery
sunday - long aerobic running @ 70-75%
(long run distances should progress to: freshmen= 12-14 miles; sophomore= 14-16 miles; junior= 16-18 miles; senior= 18+ miles)

m+w800:
(note: make sure you are stretching your calves often and rolling your plantars on a tennis ball - the hillwork will put a good deal of stress and fatigue on those two areas and you need to consistently make these efforts to keep loose and healthy)
monday - easy aerobic running
tuesday - 30' of hill circuit running
wednesday - OFF
thursday - easy aerobic running + 6 x 100 fast, r= 3'
friday - 30' of hill circuit running
saturday - easy aerobic running
sunday - long aerobic running @ 70%

week of Dec 14 - 20

women's middle & long distance:
monday - 7 miles easy aerobic running
tuesday - OFF
wednesday - AT run, 4 miles @ 85%; 2 mi wu + 2 mi cd
thursday - 5 miles easy aerobic running + 8 x 100 fast striding w/ 300j recovery
friday - 6-7 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - 7 miles easy aerobic running
sunday - 10 miles aerobic running @ 70-75%
(47-48 miles for the week + 3 optional morning runs totaling 10 miles)

men's middle & long distance:
monday - strong aerobic running @ 80%
(upperclassmen may run strong aerobic effort if recovered from long run, if not should run easy; freshmen should run easy aerobically)
tuesday - OFF
wednesday - aerobic fartlek running
(short, fast & relaxed efforts of 30" and less w/ plenty of easy running between)
thursday - easy aerobic running
friday - strong aerobic running @ 80%
saturday - easy aerobic recovery
sunday - long aerobic running @ 70-75%

m+w800:
monday - 30' of hill circuit running
tuesday - OFF
wednesday - aerobic fartlek running
(short, fast & relaxed efforts of 30" and less w/ plenty of easy running between)
thursday - easy aerobic running
friday - 30' of hill circuit running
(10:30AM for those in town who want to meet)
saturday - easy aerobic running
sunday - long aerobic running @ 70-75%

updated from Dec 9 - 13

middle & long distance:
wednesday - strong aerobic running @ 80%; w= 6 miles, m= 7-8 miles
thursday - easy aerobic running + 6x100 fast striding, r= 3' jogging; w= 7 miles
friday - strong aerobic running @ 80%; w= 6 miles, m= 8 miles
saturday - easy aerobic running; w= 5 miles
sunday - long aerobic running @ 70-75%; w= 10 miles
*note about long run - the effort on the weekly long run should be of decent quality, in the range of 70-75%; check your pace charts to get an idea of what the corresponding pace should be.

800:
wednesday - hill circuit @ park, 30'
thursday - easy aerobic running
friday - aerobic fartlek running (short, fast efforts w/ plenty of easy recovery running); w= 30', m= 45'
saturday - easy aerobic running
sunday - long aerobic running @ 70%

(updated) weeks of Nov 16 - Dec 8

*m+w800 - practice according to regular schedule
*middle distance runners will largely follow schedule below with some alterations

distance runners:
monday - OFF
tuesday - OFF
wednesday - OFF
thursday - aerobic running
friday - OFF
saturday - aerobic running
sunday - aerobic running
(NO strength & conditioning this week for anyone)

monday - OFF
tuesday - aerobic running
wednesday - aerobic running (optional practice)
thursday - aerobic running (thanksgiving - no practice until monday)
friday - OFF
saturday - aerobic running
sunday - long aerobic running
(strength & conditioning resumes according to regular schedule)

monday - aerobic running
tuesday - threshold running
wednesday - OFF
thursday - aerobic running
friday - aerobic running + fast striding, 8-10 x 100m
saturday - aerobic running
sunday - long aerobic running

monday - aerobic running
tuesday - OFF

week of Nov 9-15

monday
(men @ 3:30 PM, on track)
1600 fast, relaxed
3 miles easy
9 x 300, r= 100j

(women @ 4:00 PM, on track)
1500 fast, relaxed
2 miles easy
6 x 300, r= 100j

tuesday
aerobic recovery

wednesday
those racing this weekend:
2-3 miles @ tempo pace + 1 mile easy + 3 x 300 cut-downs
those not racing:
aerobic recovery

thursday
those racing this weekend:
45-60' VERY EASY RUNNING
those not racing:
w= aerobic recovery
m= 3k trial effort

friday
those racing this weekend:
travel to tuscaloosa, light running over xc course
those not racing:
aerobic recovery

saturday
those racing this weekend:
race fast!
those not racing:
long aerobic conditioning (do your sunday mileage)

sunday
all:
aerobic recovery (1/2 of sunday mileage)

next week:
ALL xc:
monday, tuesday, wednesday - OFF
thursday - aerobic running
friday - off
saturday - aerobic running
sunday - aerobic running

m+w800 - practice according to regular schedule

week of Nov 2-8

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(7:00 AM or 3:30 PM)
tempo/threshold run on cinder loop at park + fast effort on track
w= 4000m / 1000m
m= 6000m / 1600m
w800= 5 x 400, r= 5' @ 69's
(5:30 PM - strength & conditioning @ Wardlaw)

wednesday
aerobic recovery + technique work with spikes + intro to hurdling

thursday
aerobic conditioning

remainder of week - tba

week of Oct 26 - Nov 1

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(6:15 AM - for all)
w= 1 x 2000, r= 1600j + 5 x 300, r= 300j
m= 1 x 3000, r= 1600j + 5 x 300, r= 300j

wednesday
aerobic recovery + technique work with spikes

thursday
light aerobic recovery

friday
those not traveling to meet:
(6:15 AM - on track)
w= w/ 800 group
m= 5k time trial
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
travel to Cary, NC
light aerobic running over xc course

saturday
those not traveling to meet:
aerobic recovery on own

those traveling to meet:
ACC CHAMPIONSHIPS; m= 8k, w= 6k
return to campus in evening

sunday
long aerobic conditioning on own

w800:
M - easy
Tu - 5 x 400 @ 70's, r= 5'
W - easy
Th - 10 x 150 @ 23's, r= 2'
F - 2 x 1000 @ 3:07, 3:45; r= 1600j
Sa - easy
Su - long

week of Oct 19-25

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(time to be determined)
20 x 400, r= 1' on track or on park cinder loop
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(3:30 PM)
w= 6x200 + 2x800 + 1x1600 + 2x800 + 6x200 on cinder loop,
r= 45", 3', 4', 3', 45"
m= alternate miles on road loop - 4 x (mile @ 10k + mile @ 10k+1')
(5:30 PM - strength & conditioning at Wardlaw)

saturday
aerobic recovery

sunday
long aerobic conditioning

solicitating feedback

We've been in communication with our strength & conditioning coach in an effort to a) improve our S&C program, b) to streamline our efforts in the S&C area, and c) make it fun. What we've come up with is a possible total body conditioning routine the could potentially replace one of our days at Wardlaw. Below is a video link, please feel free to provide commentary, especially if your name is greg.

http://www.livestrong.com/video/3469-lock-hip-hop-dance/

week of Oct 12-18

note: while we would prefer to be on the cinder loop at the park, tuesday's workout will be on the track. With class schedules this semester, the morning is our only opportunity to have the team practice together. We prefer to keep everyone working out with the team. However, with the days becoming shorter, it is pretty dark until about 7:15ish in the morning. Thus it would be very difficult to try to complete several quality efforts on the cinder loop in the dark.

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(6:15 AM - on track)
w= 4 x 1500m, r= 4'
m= 5-6 x 1600m cut-downs, r= 3'
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
those not traveling to meet:
(6:15 AM - on track)
3 mile hard run
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
travel to Terre Haute, IN
light aerobic running over xc course

saturday
those not traveling to meet:
aerobic recovery on own


those traveling to meet:
Pre-Nationals Inv; m= 8k, w= 6k
return to campus in evening

sunday
long aerobic conditioning on own

week of Oct 5-11

*note: with change in weather and with rain forecast, make sure you are dresssing appropriately; not just for practice, but for day and night.

*note2: with monday and tuesday being fall break, only those on cross country roster are required to be at practice for those days. 800m runners can run 2 sets of hills or complete 2 sets of 1200+800+400 on Tuesday. Everyone else should complete 3 sets.

monday
(10:00 AM)
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(9:00 AM)
carpool to chattahoochee river park (bring xc spikes + towel)
3 sets of 1200 + 800 + 400 @ race pace - 3%, r= 400j
(11:30 AM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(6:15 AM)
w= 3 mile hard run on track or 1600 cut-downs
m= 8-9 mile run on park lake loop @ 80%
(3:30 PM - strength & conditioning @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Sep 28 - Oct 4

monday
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(6:15 AM)
lactate threshold running on park lake loop
w= 6 miles (alternate mile @ 10k + mile @ 10k+1')
m= 8 miles (alternate mile @ 10k + mile @ 10k+1')
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning on own
(those traveling to meet: depart campus at 3:30 PM)

friday
those not traveling to meet:
(6:15 AM)
3 mile hard run on track
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
Great American XC Festival; w= 5k, m= 8k
return to campus

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Sep 21-27

monday
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(6:00 AM for all)
lactate threshold running on park lake loop
w= 8 miles @ ~80%
m= 10 miles @ ~80%
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes
(7:00PM - 3000TT for m800 / 2000TT for w800)

thursday
aerobic conditioning

friday
(6:15 AM)
interval running on grass at park
w= 6 x 1000m @ 5k pace, r= 3'
m= 7 x 1000m @ 5k pace, r= 2.5'
OR 3 mile hard run on track
(3:30 PM - strength & conditioning @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Sep 14-20

monday
light aerobic recovery + 3 x 200, r= 300j

tuesday
6:15AM for all - lactate threshold running on track or at park
5:30PM - strength & conditioning at Wardlaw

wednesday
aerobic recovery

thursday
those traveling to meet:
aerobic recovery on own; TBA - depart for Alabama
those not traveling to meet:
TBA - aerobic recovery
5:30 PM - light circuit workout at track

friday
those traveling to meet:
Crimson Classic - w= 5k / m= 8k
those not traveling to meet:
w= 4 x 1200m on track, r= 400j
m= 4 x 1600 on track, r= 400j

saturday
aerobic recovery - on own

sunday
aerobic conditioning - long run on own

week of Sep 7-13

monday
(8:00 AM - mandatory for cross country roster only)
light aerobic recovery + drills

tuesday
(6:15 AM for all)
lactate threshold running on park lake loop
w= 6 miles (alternate mile @ 10k + mile @ 10k+1')
m= 8 miles (alternate mile @ 10k + mile @ 10k+1')

(5:30 PM - S&C at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(6:15 AM)
interval running on grass at park
w= 5 x 1000m @ 5k pace, r= 3'
m= 6 x 1000m @ 5k pace, r= 2.5'

(3:30 PM - S&C @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Aug 31 - Sep 6

monday
light aerobic recovery + drills

tuesday
(6:15 AM for all)
steady state running on park lake loop
w= 6 miles w/ 2 mile cut-downs to 10k pace
m= 8 miles w/ 2 mile cut-downs to 10k pace

(5:30 PM - S&C at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic recovery/conditioning + light circuit workout at track

friday
(6:15 AM for those not racing)
fartlek running on grass at park
w= 3 x 1' + 3 x 5' + 1 x 3'
m= 3 x 1' + 4 x 5' + 1 x 3'

(TBA - depart for Athens for those racing)
GT v. UGA dual meet
w= 5k / m= 5 miles

saturday
aerobic recovery

sunday
long aerobic conditioning on own

Lastly, a quote by George Washington from a book I started reading on Friday:

"Discipline is the soul of an army. It makes small numbers formidable, procures success to the weak, and esteem to all"

week of August 24-30

monday
light aerobic recovery

tuesday
6:15AM for all - fartlek on grass at park; 5', 4', 3', 2', 1'
5:30PM - strength & conditioning at Wardlaw

wednesday
aerobic recovery

thursday
aerobic conditioning

friday
6:15AM for all - 85-88% tempo run on track, w= 3.5 mi / m= 4 mi
TBA - strength & conditioning

saturday
TBA - aerobic recovery

sunday
aerobic conditioning - long run on own

note about extra credit/supplemental running: on your own, you can continue to add light supplemental running - up to 1hr 15' total each week.

first week of practice

It's finally here! Hopefully all are getting settled in and taking care of the many things demanding your attention. In the shuffle, do your best to make sure you getting the right amount of sleep. Also, pay close attention to the list of important dates you received! The big ones though are:

Sunday - physicals
Monday - NCAA Compliance meeting
Tuesday - team meeting
Wednesday - first official practice!

All of you should have received the new calculator to be used at least through September, so make sure as you begin the new week on Monday that you are using the correct calculator for your daily miles. The pattern for this week is:

Monday- light aerobic running
Tuesday- free-form fartlek (short & fast segments for all men & women)
Wednesday- aerobic running
Thursday- medium long aerobic running
Friday- aerobic running
Saturday- threshold running (cut-down run)
Sunday- long aerobic running
(EDIT: EC for this week is 2 x 15' + 2 x 30')

Moving forward, you should note that the new calculator included a new weekly pattern for race weeks and non-race weeks. For race weeks, Tue & Sat are the hardest days, with a long run on Sun; for non-race weeks, Tue & Fri are the hardest days, with a long run on Sunday. Monday will be your lightest day each week.

Lastly, Tue & Fri will vary from week to week as to which is fartlek/interval oriented and which is tempo/threshold oriented.

See you very soon!

Summer 2009 - week eleven

Just think, one more week and we'll all be together again! If that doesn't bring a smile to your face...wait, I won't even finish that sentence because there's no way that doesn't bring a smile to your face!

One more week of training on your own, the start of phase II conditioning. Keep the same schedule as phase I conditioning though. The only change right now is slight and mainly directed at the women. In your fartlek runs over the next two weeks, keep the fast efforts short, between 15-30 seconds of fast yet relaxed running. The efforts are short so that you can focus on generating some good, quick speed. In between efforts, run easily and recovery for 1-1.5 minutes. For the men, the longer distance types can partake of these fast efforts also. You of the middle distance breed, however, should keep your efforts in the 3-5 minute range. All of you should be sure to run as correctly as possible on these efforts.

Also, as I indicated in last week's post, try to hit a level of volume that is just a bit higher than what is on your schedule by incorporating the extra credit for the week, which is:

2 x 15' + 2 x 30'

All of your extra running should be done at a very easy pace, slightly slower than your regular easy day pace. If you have been healthy all summer, there's no reason you can't maintain a little higher volume with very easy extra running. If you've had some injury issues this summer, be very careful and listen to what your body is telling you it can handle.

And lastly, Assistant Coach emailed to everyone a list of important dates. So if you haven't received it, first, check your email!; then, if it's not there, let us know.

Summer 2009 - week ten

With the completion of week ten, one-fifth of your training year will be in the books. Think about that for a second, 20% of the training will be completed. Hopefully you feel good about where you are at.

As we have now recovered from the highest volume of running from two weeks ago, we want to take a slightly different route than previous years. Instead of now working to increase the intensity, we want to focus on the nice, steady level of intensity that you have had while adding in the the extra credit offerings. In other words, don't increase the intensity at this point. Instead, let your volume go up even a little higher by adding in the extra credit that is offered each week now.

We should be seeing some gains now in general aerobic fitness. Let's be patient, let the volume remain a little high, and continue to build a great foundation of general endurance. During this time, make sure you are stretching some before runs and stretching even longer after runs. Ice anything that is sore. Take an iron supplement and make sure you're hydrating well.

Extra credit offering this week: 3 x 15' + 1 x 30'.

Lastly, I've edited last week's post to include the race distances.

Summer 2009 - week nine

Heading into week nine, we're looking forward to seeing how everyone handled the volume of last week. With a slight decrease this week, take this opportunity to recovery and restore. Back off the quality days a bit this week also, so that it can really be a week of recovery.

As noted in the comments from last week, your schedule now gives you an option of relaxed repetitions on Mondays. But I actually want to encourage everyone to stick with the fartlek efforts longer, particularly the type of fartek efforts I wrote about last week. Continue to focus more on how you're feeling as opposed to actual times/paces.

Extra Credit offering for the week is 2 x 15' + 1 x 30'.

2009 Cross Country Schedule (w/m):
Friday, September 4 - GT v. UGA Dual -Athens, GA (4k/4m)
Friday, September 18 - Crimson Classic - Tuscaloosa, AL (5k/8k)
Friday, October 2 - Great American Festival - Cary, NC (5k/8k)
Saturday, October 17 - Pre-NCAA Meet - Terre Haute, IN (6k/8k)
Saturday, October 31 - ACC Championships - Cary, NC (6k/8k)
Saturday, November 14 - NCAA South Regional - Tuscaloosa, AL (6k/10k)
Monday, November 23 - NCAA Championships - Terre Haute, IN (6k/10k)

*the October 2nd meet in Charlotte is the only meet not set. As of right now, we are planning to compete in Charlotte, but also are looking at a couple of options for that weekend.

Summer 2009 - week eight

Another solid week of training is in the books based on the comments reported. Now we find week eight in front of us with the highest volume of the summer. Make a commitment to get the miles in, adjusting the intensity if needed. Also, let's give a little focus to the fartlek effort on Monday's. I really want to encourage you to use the fartlek as an opportunity to explore the finesse side of running, making it less a structured workout (i.e. x number of minutes times y number of reps) and more of a workout by feel. Use the terrain, flow up and down the hills, push the pace at times, float along for recovery, and then push again when ready. Mix it up with the hills and turns of your route. And for the week, as always, make sure your really devoting yourself to a routine that lends itself to success.

A note about the comments section. Everyone has a responsibility to our team to present themselves fit and ready for the upcoming season come the start of the semester. Posting our weekly efforts adds an element of accountability. In addition, it fosters an environment of motivation and encouragement. In my opinion, it's not a chore to post your weekly results, it's an honor. Just my two cents...

EC offering for the week is againg 3 x 15'.

On a final note, Veronica emailed me a link to an article titled "Chocolate Milk: the new sports drink?" (http://www.webmd.com/fitness-exercise/news/20060224/chocolate-milk-new-sports-drink) The article details a recently completed study. Check it out. A couple of notes from the article are highlighted below:

"...milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can't match."

"The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles..."

Thanks Veronica! Recovery is just as important to your development as the training we do!

Summer 2009 - week seven

Week seven brings another increase in volume as you continue building up to the highest level of volume for the summer. Keep the quality efforts up decently but remember to stay well within yourself. If you aren't already 'living like a clock', now would be a great time to do so. Rest and recovery are so important. And hydration and proper nutrition play such a vital role in recovery and compensation. You need nutrition very soon after your efforts, remember you have about a 45' window of opportunity to really jumpstart recovery. Pay attention to all the 'small things', which in fact aren't so small after all.

Extra Credit offering for the week is 3 x 15'.

Summer 2009 - week six

It's kind of hard to believe week six of the summer is here so quickly! Hopefully everyone had a great holiday and I look forward to hearing tales from the Peachtree Road Race!

After last week's opportunity to consolidate training gains, this week brings an opportunity to start pushing the volume levels even higher. While we don't want the intensity to be too low, make sure you focus first on handling the higher volume. Only push the pace on runs to the point where you still feel comfortable with a relaxed rhythm (and running with proper technique!). Keep in mind that weather conditions will affect your pace and adjust accordingly.

Opportunities for extra credit this week: 3 x 15' & 1 x 30'

Most if not all of you have received the strength-training schedule from Scott. Some of the new people have not, some have. If you haven't, you can email me and I will forward it to you. One of the areas of emphasis right now should be the core. If you don't have access to a workout facility, there is still plenty of bodyweight work you can do and plenty of core work you can do. Make sure you are putting in some solid work on your core. It can't be too strong.

Some educational opportunities for this week:

Here is a link to an article that discusses the iron supplementation issue which I think is very important to both men and women alike:
http://www.trackandfieldnews.com/hs/coachscorner/20051215.html

and a link to a thread on a running website which also discusses iron supplementation:
http://www.letsrun.com/forum/flat_read.php?board=1&id=3089515&thread=3089378

Lastly, I have read recently about the importance to recovery of keeping testosterone levels elevated throughout the day. Below are some stategies that help keep those levels elevated:
-sleep (take naps when at all possible)
-eat smaller meals, 5 x day
-eat protein with each meal
-zinc supplement
-increase good fats in diet (nuts, etc.)
-push-ups after runs, etc.

Summer 2009 - week five

It's great to read about everyone's training and it looks like a number of you will have fun re-connecting on the 4th of July. Keep up the solid training - as we've said in the past, just take care of one week at a time and before long you will find yourself in fantastic shape.

Week five is a good week to consolidate the mileage increases over the past several weeks. With a very minimal increase this week, it is an opportunity to recover and regroup as the mileage climbs higher over the next few weeks. Make sure you're living like a clock, getting into a routine with rest, diet, stretching, strength-training, etc.

Extra-credit opportunities for week five are 2 x 15' and 1 x 30'.

Regarding extra-credit, mostly it's meant for those who are easily able to get all their weekly mileage in one run per day. The extra-credit gives you an opportunity to add up to three additional light runs for the week. For those with heavier mileage targets, many of you are already running more than once each day.

And lastly, speaking of re-connecting, I had an opportunity to visit with Morgan in his home state - he took me on a tour of the southern and eastern parts of Oahu and it certainly was beautiful. It was great to see his hometown of Kailua and below is a picture Kailua Beach, I believe.

extra credit offering

for week four:

3 x 15'

Summer 2009 - week four

This is an early post for week four as I'm leaving town with the family tomorrow for a little over a week - flying to Honolulu, then a week on a cruise that hits all five of the islands.

Thanks for the many posts - it's good to keep up with everyone's running, but mostly it's just great to stay connected. It seems like just about everyone is into swing with the summer training so we want to keep encouraging each of you to make every day a good day, make every day a productive day. Know what you're trying to accomplish with each effort and execute it well.

A word about effort. Keep in mind it is still VERY early in the whole scheme of things, mid-June, and probably all of you are dealing with the challenges of heat and humidity. Those factors can and should affect your paces. Compared to the quality of running we do here during the school year, in the summer, fartlek efforts should not be quite as intense, threshold runs should be a little slower, and your pace for aerobic runs should be a little slower as well.

Most importantly, you should focus on how you're feeling, getting in tune with your own rhythm, and finding that groove between too hard and too easy.

Remember, PPRC should be fun!

Summer 2009 - week three

Beginning with week three, everyone should be following the weekly pattern with a fartlek effort on Monday, a tempo/threshold effort on Wednesday, and a long run on Saturday. Some of you already have started those efforts and that's ok. Keep in mind though, that at this point these efforts should be moderate in intensity. Focus right now should be on increasing the volume, keeping the efforts at a relaxed level, running correctly (i.e. midfoot strike), and establishing a routine for yourself (more on this below). Please read though the notes below!

note #1
Just to clarify, post your weekly running to the comments section of this blog entry. At a minimum, post your weekly mileage. Feel free to add more, such as how the week went and encouragement for others, for example. You don't have to email COACH or ASST COACH if you've posted to the comments; remember to identify yourself and on the blog we want to use FIRST NAMES ONLY. However, you can certainly email us, particularly if you want to add more detail or you're seeking some feedback. We really enjoyed the first week of comments and look forward to coming editions.

note #2
It's been a great week here in Fayetteville. Congrats to EC for making it this far! All of you should aspire to make it to this meet. It is truly an absolutly fantastic meet and I always leave here inspired and motivated. It's great to watch the world-class competition and to catch up with many old friends and colleagues. Over the course of the week I had many conversations with coaching friends about one of our favorite topics - the student-athletes we coach. EC and I also had some good conversation. In the many talks I had, one important word kept coming up that is so vital to your success - CONSISTENCY. I know that's not a flashy word, certainly not an exciting word. Through your life though you will begin to find that the things that make a real difference are not 'flashy and exciting'. But consistency in your life will provide you with a solid platform off of which you can reach for excellence. Consistency in your running, your recovery, your nutrition, your stretching and strength-training, your rest and sleep, will pay huge dividends. The athletes at this meet in Fayetteville are not here because they have more talent. They are here because they do the right things consistently, day after day, week after week, and month after month. In the SUMMER NOTES tab of your annual volume worksheet is a quote from one of the great all-time collegiate coaches - Jumbo Elliot of Villanova - "live like a clock". Take it to heart, put it into practice, and your running will take off!

note #3
*NEW FOR 2009-2010* We have decided to offer all of you an opportunity for EXTRA-CREDIT, particularly those of you with lower volume targets! This is your chance to add to your volume levels with supplemental running - running in addition to your scheduled miles. But as with all things in life, this opportunity for extra-credit comes with a catch.

*supplemental running MUST be added as a second run so you cannot add it on to your scheduled mileage for a single run.
*supplemental running must be LIGHT, EASY running. It MUST be run at a slower pace than all of your scheduled running.
*supplemental running is to be run in MINUTES ONLY, not miles, and will be offered in 15 minute increments (i.e. 15', 30', 45'). RUN FOR TIME AND NOT FOR MILES.
*supplemental running CANNOT exceed the level of extra-credit we offer each week.
*while supplement running is light and easy, it is not sloppy running and you should work on good technique.
*lastly, supplemental running must be REPORTED. For example if you ran 44 scheduled miles and a total of 30 minutes of supplemental running, you would report: 44 miles + 30' extra credit.

*** EXTRA-CREDIT OPPORTUNITY FOR WEEK THREE - 2 x 15' ***

In closing, sorry for the long post, I'll try to keep subsequent weeks shorter!

Summer 2009 - week one & week two

Sorry for the late post on week one. Congrats to EC and MK for the advancement to the NCAA East Regional and congrats to EC for advancing to the upcoming NCAA Championships!

Summer 2009 training has arrived! Twenty-seven men and eighteen women begin the conditioning phase for fall semester. One of the twenty-seven men, incoming SR, will compete at his state meet this weekend, then take a short break before starting.

Hopefully, by now, you have read through the spreadsheet tab 'SUMMER NOTES'. If not, please make sure you do as soon as possible. While very similar to previous versions, the NOTES have been updated.

The first two weeks should be easy weeks, 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 at most a few pace changes, just a few pick-ups or surges. Your Wednesday threshold run should just be at most 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. And men should email their totals to COACH, while women should email their mileage to ASST COACH.

Happy Running!

footstrike

...came across this picture, the finishing straight of the Olympic 800m final. No heel-strikers here! Click on the picture for an even clearer view.

for the long summer

...home, sweet home...

Just thought I would give you all a little something to carry you through the long summer...for those times when you are missing your second home so much, and need a little fix to keep you motivated! Enjoy the awesome view!

break time!

recommendation:

first week - off
second week - first half of week off, then resume light running

summer schedule will begin on third week and will be forwarded to you soon

if you have not communicated with us about your mileage total for last year, and your input about your mileage for next year, PLEASE DO SO THIS WEEK!

during your time off - STRETCH, and maintain iron supplementation

for Thursday, May 14

***practice time - 9:00AM***

1. 1200j + active stretching
2. very light aerobic recovery
3. light strides
4. static stretching + daily health

for Wednesday, May 13

***practice time - 9:00AM***

1. 1200j + active stretching + dynamic warm-up
2. aerobic recovery according to mileage target
3. light strides
4. static stretching + daily health exercises

for Tuesday, May 12

*m800 w/ summer school @ 8:30AM*
*m3000SC @ 8:30AM*
*others - 9:00AM*

1. 1200j + active stretching + dynamic foot drills
2. 1.5-2 mile wu + 3 x 40m starts
3. workout

800: 500 + 300 @ current 800 - 3%, r= 500j

1500: 600 + 400 + 200 @ current 1500 - 3%, r= 600j, 400j
(1500 regional qualifier: 7 x 800, r= 1' @ 2:16-2:18)

3kSC: 1000SC @ current 3kSC - 3%, r= 1000j, + 3 x 200 w/ wj + 1 hurdle
(3kSC regional qualifier: 6 x 500 @ current 3k-3%, r= 300j + 3x200 w/ wj + hur)

5000: 1600 @ current 5k - 3%, r= 800j, + 3 x 200, r= 200j

those racing at all-comers meet: wu + 10' light running + light strides

4. easy cd + static stretching + daily health exercises

for Monday, May 11

***practice time - 9:00AM***

1. 1200j + active stretching + speed ladder
2. aerobic conditioning according to mileage target
3. light technique strides or hurdling practice
4. core stabilization session + static stretching + leg swings

for Sunday, May 10

***call your mom today!***

aerobic recovery
regional qualifiers - 6 to 8 miles
others - 3 to 6 miles

ALL - active stretch before / static stretch after

for Thursday, May 7

***practice time - 9:00AM***

1. 1200j + warm-up circuit
2. aerobic recovery according to mileage target
3. light technique strides or hurdling practice on grass
4. stretching + daily health

those who raced on Tuesday:
6 x 200 cut-downs, r= 200j

for Wednesday, May 6

***practice time - 9:00AM***

1. jog 1000m, warm-up circuit
2. 1.5-2 mile wu + 2 x 80 starts
3. workout

3000SC & down:
2 x 500 @ current 1500 - 8%, r= 7-8'
+ 3-5 x 200 'light & fluid'

5000:
1000 @ current 1500 + 3%, r= 1000j
+ 3-5 x 200 'light & fluid'

4. easy cd according to mileage target
5. stretching

*those who raced:
aerobic recovery + 3 x 200

para cinco de mayo

***note practice time - 9:00AM***

1. speed ladder + hurdle drills
2. aerobic recovery according to mileage target
3. light technique strides on grass
4. stretching

*for those racing at ATC meet:
9:00AM - warm-up + light 10' run + stretching

for Monday, May 4

***note practice time - 9:00AM***
(meet in coliseum if raining)

1. warm-up circuit + speed ladder
2. 1.5-2 mile wu + 3 x 50 starts
3. 2 sets of 4-5 x 150 @ aggressive 800 pace, r= 250j (~2.5-3'); R= 800j
(3000SC - some 150's with 3 hurdles)
4. easy cd according to mileage target (minimum of 2 miles)
5. core stabilization + stretching

*those competing at ATC meet on Tuesday - 20' light running + strides

for the weekend

for Saturday, May 2:

long aerobic conditioning
according to mileage target + up to 33%
STRETCHING

for Sunday, May 3:

w= OFF or light aerobic recoverys
m= aerobic recovery according to mileage target

*NEXT PRACTICE IS MONDAY, MAY 4 @ 9:00AM

for Friday, May 1

1. warm-up circuit + core stabilization session
2. aerobic recovery according to mileage target
3. 6 x light technique strides on grass or hurdling practice on grass
4. stretching
5. listen to 'School's Out For Summer' x 3

for Thursday, Apr 30

1. speed ladder & hurdle drills
2. 1.5-2 mile wu + 3 x 40m starts
3. 9 x 400 @ current 1500-3%, r= 3'
4. easy cd according to mileage target
5. stretching

*this workout should be done on Thursday IF you will be at practice. If not at practice on Thursday but at practice on Friday, you will do the workout on Friday. If not at practice either day, you should do the workout on Thursday on your own and report your times. Keep in mind, we're talking about practice.

for Wednesday, Apr 29

sorry for the late post

aerobic recovery according to mileage target + up to 25%

*we will be at the track at regular time for anyone who wishes to run then. Otherwise you can run in the morning on your own.

for Tuesday, Apr 28

aerobic conditioning, quality running, according to mileage target

*run according to how you feel. If you need more of a recovery day, run easier. If your schedule permits, you can run on your own in the morning to avoid the hotter part of the day.

for Monday, Apr 27

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 2 x 100 starts
3. workout

1500-5k: 7 x 800 @ current 5k - 3%, r= 1'

800: 1 X flying 30 + 60 + 90 + 120 + 150, r= 3', 6', 9', 12'

4. easy cd according to mileage target
5. (5:30PM) those that competed at Penn - max testing at Wardlaw

for the weekend

Friday, Apr 24:
aerobic recovery according to mileage target

Saturday, Apr 25
aerobic conditioning according to mileage target

Sunday, Apr 26
w= OFF or light running
m= aerobic recovery according to mileage target

Monday, Apr 27
good luck on exams
practice at regular time - 3:30PM

for Thursday, Apr 23

Fartlek:
5', 4', 3', 2', 1' hard w/ equal jog recovery

or

20' fartlek
(2x90" + 4x60" + 4x30" + 4x15" w/ equal recovery)

for Wednesday, Apr 22

those competing at Penn:
w= light aerobic recovery on own; travel to Philadelphia
m= light aerobic recovery on own according to mileage target

those not competing at Penn:
light aerobic recovery on own according to mileage target
*men - max testing at Wardlaw @ 5:30PM

for Tuesday, Apr 21

those who raced Saturday:
1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

5 sets of 3 x 200 @ 1500-3%, r= turn around in exchange zone
R= 200j

4. easy cd according to mileage target
5. stretching + daily health

those who did not race Saturday:
aerobic conditioning according to mileage target

***those not traveling to Penn - max testing at Wardlaw @ 5:30PM

for Monday, Apr 20

those who did not race Saturday:
1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

5 sets of 3 x 200 @ 1500-3%, r= turn around in exchange zone
R= 200j

4. easy cd according to mileage target
5. stretching + daily health

those who raced Saturday:
aerobic recovery according to mileage target

for Thursday-Sunday, Apr 16-19

for those not traveling:

Thursday:
aerobic conditioning
quality running according to mileage target

Friday:
hard run - w= 3 miles, m= 5 miles
OR
w= 6 x 600 @ 3k pace, one every 4'
m= 8 x 600 @ 3k pace, one every 3'

Saturday:
aerobic conditioning
long, aerobic running according to mileage target

Sunday:
OFF
or
aerobic recovery according to mileage target

for Wednesday, Apr 15

those traveling:
OFF or 20' light running on own
stretching + daily health exercises
travel to FL - be on time!

those not traveling:
aerobic recovery according to mileage target
stretching + daily health exercises

for Tuesday, Apr 14

1. warm-up circuit + 5' abs
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

800-1500:
5 x 300 @ current 1500 - 3%, r= 300j
+ 3 x downhill sprints

3000SC:
5 x 300 @ current 1500 - 3%, r= 300j
+ light hurdling and waterjump practice

5000:
8 x 300 @ current 1500 - 3%, r= 300j

10,000:
5 x 300 @ current 1500 - 3%, r= 300j

4. easy cd according to mileage target
5. stretching + daily health

for Monday, Apr 13

1. warm-up circuit + speed ladder
2. aerobic conditioning - quality run according to mileage target
3. 5 x 70 (30 float + 40 acc)
4. stretching
5. (5:30PM) light strength & conditioning at Wardlaw
6. daily health on own

for Saturday, Apr 11

***note practice time - 10:30AM***

1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800: 300 + 250 + 3 x 200, r= 8', 6', 4' @ current 400-3%

all others: 9 x 400, r= 3' @ current 1500-3%


4. easy cd according to mileage target
5. stretching + daily health

for Friday, Apr 10

1. warm-up circuit + core stabilization session
2. aerobic conditioning - quality run according to mileage target
3. barefoot jogging on grass, 4 laps
4. stretching + daily health

for Thursday, Apr 9

1. warm-up circuit
2. aerobic recovery according to mileage target
3. 2 x 300 'light & fluid'
4. stretching + daily health

for Wednesday, Apr 8

*m3000SC @ 2:05PM / w3000SC @ 2:45PM

1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800 & m+w1500:
4 x 500m @ current 800 - 3%, r= 10-12'

m+w3000SC:
3200 steady + 1600SC + 800, r= 4'

m+w5k & 10k:
4 x 1200 @ 5kGP, r= 600j
+ 2 x 1600 cut-downs @ LT & 5kGP, r= 400j

4. easy cd according to mileage target
5. stretching + daily health

for Tuesday, Apr 7

1. warm-up circuit + 5' abs
2. aerobic conditioning - quality run according to mileage target
3. 4 x 200 cut-downs, 'light & fluid'
4. stretching + daily health

for Monday, Apr 6

1. warm-up circuit + speed ladder
2. 10MT
3. aerobic recovery according to mileage target
4. 5 x 70m (30 float + 40 acc)
or hurdling practice for 3000SC
5. stretching as group
6. (5:30PM) strength & conditioning at Wardlaw

for Thursday, Apr 2

to hell with georgia!

the forecast calls for possible rain
glory to be had with temporary pain

fields are small but the comp is intense
for those who are ready, opportunity is immense

can you do it, can you bring the fight
can you match the electricity of a stormy night

can you be better, better than ever before,
can you dig, dig down, can you find some more

whether wind or rain or a talented foe
can you bring your best, are you ready to go

for Wednesday, Apr 1

1. warm-up circuit + 5' abs
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800: 3 sets of 4 x 200 @ 800GP, r= 30"

m+w1500-3kSC: 3 sets of 4 x 400 @ 1500GP, r= 1'

m+w5k-10k: 6 x 1600 @ 10kGP, r= 1'30"

4. easy cd according to mileage target
5. stretching as group
6. (5:30PM) strength & conditioning at Wardlaw (max squat day)




OR



1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target - 30%
3. 2 x 300 'light & fluid'
4. stretching as group & daily health exercises

for Tuesday, Mar 31

1. speed ladder + hurdle drills
2. workout

3-5 mile quality run + 4 x 200 cut-downs w/ 200j

m+w800: 8 x 200 cut-downs

3. stretching + daily health

for Monday, Mar 30

1. warm-up circuit
2. easy aerobic recovery according to mileage target
3. 5 x technique strides
4. stretching
5. (5:30PM) strength & conditioning at Wardlaw

for Sunday, Mar 29

*practice time - 2:00PM; forecast is for low 50's and windy

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

m+w800: 12 x 300, r= 300j

m+w1500: 12 x 400, r= 400j
(3kSC - last four with waterjump)

m+w5000: 4-5 mile cut-down run on track

4. easy cd according to mileage target
5. stretching as a group

for Friday, Mar 27

*meet at 3:30PM in coliseum

1. warm-up circuit w/ speed ladder
2. core stabilization
3. light aerobic recovery according to mileage target
4. 4 x light strides
5. stretching & daily health

for Thursday, Mar 26

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout - 8 x 200m cut-downs, r= 200j
4. easy cd according to mileage target
5. stretching
6. (5:30PM) strength & conditioning at Wardlaw
*daily health on own

for Wednesday, Mar 25

1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target
***light running***
3. 2 x 300 'light & fluid'
4. stretching as a group + daily health

for Tuesday, Mar 24

*w3000SC @ 2:30PM
*m3000SC @ 2:45PM
*all others @ 3:30PM

1. speed ladder + hurdles drills
2. 1.5-2 mile warm-up (in pants) + 3 x starts (60, 90, 120)
3. workout

m+w800: 400+200+500+200+300, r= 4', 2', 5', 2'
m+w1500: 400+200+500+200+500, r= 4', 2', 5', 2'
THEN 4 x 200 good-swing as shake-out for workout

m+w3kSC: 2x1200 @ 5kGP, r= 600j + 2x800SC @ GP, r= 400j + 4x400 @ 1500GP, r= 300j

m+w5k/10k: 4 x 1200 @ 5kGP, r= 800j + 3 x 1600 cut-downs @ LT, 10kGP, 5kGP, r= 400j

4. easy cd according to mileage target
5. STRETCHING + daily health
* if so inclined, offer pre-workout thoughts in comments

for Monday, Mar 23

1. warm-up circuit w/ speed ladder
2. 10MT
3. aerobic conditioning according to mileage target
4. 5 x 70m (30 float + 40 accelerate)
5. stretching as group
6. (5:30PM) strength & conditioning at Wardlaw
*daily health on own

for Friday, Mar 20

m800: 4 x 200, r= 300j, then 600+300, r= 600j, all @ 800GP

all others, choose one from below:

continuous 1600 using 1500 goal pace:
800GP + 400LT + 400GP

continuous 4800 using 5k goal pace:
1200GP + 600LT + 1200GP + 600LT + 1200GP

continuous 9600m using 10k goal pace:
(1600GP + 800LT) x 4

for Thursday, Mar 19

for those not traveling:
1. warm-up circuit
2. aerobic conditioning according to mileage target
3. 3 x 200 'light & fluid'
4. stretching & daily health

for Wednesday, Mar 18

*10:00 AM - practice time*

1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target
3. 6 x 60m technique strides
4. stretching as group + daily health

for Tuesday, Mar 17

*10:00 AM - practice / Happy St. Patrick's Day!*

1. speed ladder & hurdle drills
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout

3 x 1000, r= 5'

(some women will run 1000+300+600+200, r= 5')

4. 6 x straight-away accelerations, jog curves
5. easy cd according to mileage target
6. stretching as a group + daily health

for Monday, Mar 16

***10:00AM - meet in coliseum***

1. warm-up circuit w/ speed ladder
2. aerobic conditioning/quality running according to mileage target
3. 6 x 100 'light & fluid' technique strides
4. stretching as group + daily health
5. strength & conditioning at Wardlaw

for the weekend

(ON YOUR OWN)
for Saturday, Mar 14
long, aerobic conditioning according to mileage target
STRETCHING

for Sunday, Mar 15
OFF or aerobic recovery according to mileage target
STRETCHING + some core stabilization

***MONDAY'S PRACTICE AT 10:00AM***

for Friday, Mar 13

***6:30AM - meet at track (coliseum if rain)***

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

3 mile controlled run on track
or
800m TT + 8 x 100

4. easy 2 mile cd
5. core stabilization session
*more easy cd if needed for mileage or easy running later in day on own

for Thursday, Mar 12

1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target
3. 6 x diagonals on grass infield, 'light & fluid'
4. stretching + daily health

for Wednesday, Mar 11

1. speed ladder & hurdle drills
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout

w= 7 x 800, r= 1'
w800= 6 x 200, r= 2'

m= 5 mile LT run on track
m800= 7 x 800, r= 1'

4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw
6. 10MT & stretching on own

for Tuesday, Mar 10

1. warm-up circuit
2. aerobic conditioning according to mileage target
3. 5 x 100 'light & fluid' technique strides
4. stretching & daily health

for Monday, Mar 9

1. speed ladder & hurdle drills
2. 10MT
3. 1.5-2 mile wu + plyo's w/ starts
4. workout

2 x 200 + 4 x 600 @ 1500GP, r= 200j, 600j
+ after last 600j, 3 x 300 cut-downs to 800GP

w800: 400+200+300+200+400, r= 6', 4', 6', 10'

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
+ stretching on own

for the weekend

for Saturday (on own):
long aerobic running according to mileage target
stretching

for Sunday (on own):
w= OFF or aerobic recovery according to mileage target
m= aerobic recovery according to mileage target

for Friday, Mar 6

1. speed ladder + hurdle drills
2. 10MT
3. 1.5-2 mile wu + 3 x starts (60, 80, 100)
4. workout

5 x 400, r= 5' @ ~800 pace; OR
8 x 400, r= 5' @ <1500GP; OR
7 mile cut-down run (10k+1' to 10K) + 3 x 300 cut-downs; OR
SC: 800+1200+600+400, r= 1'30", 2', 1'30" + run + 150's w/ WJ

5. easy cd according to mileage circuit
6. core stabilization
7. stretching + daily health

for Thursday, Mar 5

*reminder - three personal statements for your race

1. warm-up circuit
2. 5' abs
3. aerobic RECOVERY according to mileage target
4. 6 x 60m technique strides
5. stretching + daily health

for Wednesday, Mar 4

*reminder: three personal statements/mental cues for your race

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x starts (50, 100, 150)
3. workout:

w= 3 x 1000 @ ~2kGP, r= 5'
m= 3-5 x 1600 @ 5kGP, r= 800j

w800+some m800: 1 x 1000 + 5 x 300 cut-downs

4. easy cd according to mileage target
5. (5:30PM) squats & more @ Wardlaw

for Tuesday, Mar 3

1. warm-up circuit
2. 10MT
3. training run according to mileage target
4. 3 x 200 'light & fluid'
5. stretching + daily health exercises

for Monday, Mar 2

1. warm-up circuit w/ hurdle drills
2. 10MT
3. aerobic recovery according to mileage target
4. 4-6 x light strides
5. stretching
6. (5:30PM) strength & conditioning at Wardlaw

for those not traveling

Wednesday, Feb 25
progressive run, increasing pace throughout run, approaching MP (marathon pace, which is approximately 25-30" slower than lactate threshold pace)

Thursday, Feb 26
aerobic recovery according to mileage target

Friday, Feb 27
800-1500:
continuous 800 (400GP + 200LT + 200GP)
+ 1 mile easy running
+ 5 x 300 cut-downs

5k-10k:
continuous 9600m/~6 mi. (1600GP+800LT x 4)

Saturday, Feb 28
long aerobic conditioning according to mileage target

Sunday, Mar 1
women= off / men= aerobic recovery according to mileage target

for Tuesday, Feb 24

1. warm-up circuit
2. 10MT
3. aerobic conditioning according to mileage target
4. light strides on grass
5. stretching + daily health exercises

for Monday, Feb 23

1. warm-up circuit w/ speed ladder
2. 10MT
3. 1.5-2 mile wu + 3 x starts (40, 60, 80)
4. (for all) 3 x 200, r= 200j @ pace for following fast repetitions:

for 800: 1 x 600 + 300, r= 5'
for mile: 1 x 1000+300, r= 5'
then for both, 3 x 200, r= 3'

for 3k-5k: 1 x 1600 + 3 miles easy + 5 x 300 cut-downs

5. easy cd according to mileage target
6. (tba) strength & conditioning

field day friday

1. warm-up circuit w/ hopscotch
2. 10MT
3. 1.5-2 mile wu + 3 x 40m starts
4. 5 x 400 relay (each person runs five 400's)
(line-up in single file line! no talking and no touching!)

Miss Megesi's 4th grade: mkD, aK, sA, bK, kB
Mr. Drosky's 4th grade: amM, anM, lP, jS, mK
floater: mMc

Miss Megesi's 5th grade: ecG, cG, tG, jF, jS, kA
Mr. Drosky's 5th grade: bM, mML, dB, dMc, mL, nwM

balloon races - 7 x 800, r= 1'
boys: moH, nT, mS, maH, tP, pOb
girls: vK, fB

5. easy cd according to mileage target
6. stretching, daily health exercises
7. bathroom and wash hands before heading to lunchroom

for Thursday, Feb 19

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. light strides on grass (hurdle technique for 3000SC)
5. stretching + daily health exercises

for Wednesday, Feb 18

1. warm-up circuit w/ hurdle drills
2. 10MT
3. 1.5-2 mile wu + 3 x 60m starts
4. workout

women= 3 x 1000, r= 5' / 2 @ 3k GP + 1 @ faster

men= 9 x 400, r= 2' / 3 @ mileGP + 3 @ GP+2" + 3 @ mileGP

w800= 1 x 1000 w/ women's group + 5 x 300 cut-downs
m800= w/ men's group

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching on own in evening

***if forced inside due to rain, women will complete same workout, men will modify to 4 x 1 lap @ mile GP + 4 x 1 lap @ GP+2" + 4 x 1 lap @ mileGP

for Tuesday, Feb 17

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. light strides on grass
(hurdle technique for 3000SC)
5. stretching + daily health exercises

for Monday, Feb 16

1. warm-up circuit + speed ladder
2. 10MT - mental toughness
3. 1.5-2 mile wu + 3 x starts (40, 60, 80)

4. lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)

m+w800:
300 + 500 + 150 @ GP, r= 300j, 500j
+ 5 x 200 @ GP, r= 200j

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching and daily health exercises on own afterwards

for Friday, Feb 13

for those not competing this weekend:

m+w800/1500:
continuous 1200m (using 1500GP)
500(GP-2") + 200LT + 500(GP-2")
20-30' easy running
5 x 300 cut-downs

m3k-5k:
continuous 10k
5 x (1200GP + 800LT)

*POST RESULTS TO COMMENT SECTION

for Thursday, Feb 12

ON YOUR OWN

aerobic recovery according to mileage target
+ light strides

*if racing Saturday, and not Friday:
8 x 200 cut-downs w/ 200j recovery
w= 38, 37, 36, 35, 34, 33, 32, 31
m= 33, 32, 31, 30, 29, 28, 27, 26

for Wednesday, Feb 11

1. warm-up circuit w/ hurdle drills
2. 10MT
3. aerobic recovery running according to mileage target
4. 4 x 200 'light & fluid' (hurdling technique for 3kSC)
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own

m+w800: 1 x 1000m, r= 1000j + 3 x 300 cut-downs, r= 100j
(w= 3:10, 57, 54, 51 / m= 2:40, 48, 45, 42)

for Tuesday, Feb 10

1. warm-up circuit + 10MT
2. 1.5-2 mile wu + 3 x starts (40, 60, 80)
3. workout

4 x 300, r= 300j
+ 2 x 800, r= 5'
+ 3 x 400, r= 400j
all at close to mile goal pace

OR

6 x 800 @ 5kGP, r= 400j

m+w800: 10 x 100 (w= 14/m= 12), r= 100j + easy aerobic running

4. easy cd according to mileage target
5. stretching & daily health exercises

for Monday, Feb 9

1. warm-up circuit w/ speed ladder
2. 10MT
3. aerobic conditioning according to mileage target
4. 5 x 70m (30 float + 40 acc)
5. stretching & daily health exercises
6. (5:30PM) strength & conditioning at Wardlaw

m+w800:
500 + 300 + 150 @ GP, r= 500j, 300j
+ 5 x 200 @ GP, r= 200j

for Friday, Feb 6

for those not traveling:

warm-up + strides

m+w800/mile:
continuous 1000 (using mile goal pace)
400(GP-3") + 200LT + 400(GP-3")
*record split times and total time - post to blog comments
+ 20-30' easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

m+w3k-5k:
continuous 4800 (using 5k goal pace)
1200LT + 1200GP + 1200LT + 1200GP
*record split times and total time - post to blog comments
+ 2 miles easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

easy cd according to mileage target
STRETCHING

for Thursday, Feb 5

(ON YOUR OWN)
aerobic recovery running according to mileage target
+ 3 x 200 'light & fluid'
+ stretching + daily health exercises

3:15PM - those traveling to meet, leave from coliseum

for Wednesday, Feb 4

1. warm-up circuit w/ hurdle drills
2. 1.5-2 mile wu + 2 x 80m starts
3. workout

lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)
***those running 3k this weekend, DO NOT increase pace

800: 8 x 200 cut-downs, r= 200j

4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own

for Tuesday, Feb 3

1. warm-up circuit
2. aerobic recovery according to mileage target
3. 4 x 90m ins & outs (30 float + 30 acc + 30 float)
(hurdle technique for 3000SC)
4. stretching + daily health exercises

for Monday, Feb 2

NOTE: weather is expected to be bad, meaning we will plan to workout in coliseum. If weather turns out ok, we will be outside on track and workouts may be different than below.

1. warm-up circuit w/ speed ladder
2. 10MT
3. 1.5-2 mile wu + 3 x 50m starts
4. workout (in coliseum)

1 lap, 2 laps, 2 laps, 1 lap @ mileGP, r= 1'30"
+ steady run (2, 3, or 5 miles)


5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching and daily health exercises on own

for Friday, Jan 30

1. warm-up + speed ladder
2. 1.5-2 mile wu to park cinder loop + strides
3. workout

800:
2-3 x 5 x 200, r= 200j / R= 800j
(w= 40, 38, 36, 34, 32 / m= 34, 32, 30, 28, 26)

mile-5k:
5-6 x (800 cut-downs + 300, r= 200j), R= 300j
(800's @ LT pace approaching 5k pace, 300's @ 3k pace)

4. easy cd according to mileage target
5. core stabilization in coliseum + stretching

for Thursday, Jan 29

1. warm-up circuit + speed ladder
2. aerobic recovery running according to mileage target
3. 'light & fluid' 200 x 3 (+ waterjump progression for 3kSC)
4. stretching + daily health exercises

for Wednesday, Jan 28

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu + 3 x starts (40, 60, 80)
3. workout

800-mile: 5 x 300 @ 800GP, r= 500j
3000-5k: 5 x 400 @ mileGP, r= 300j

4. easy cd according to mileage target (minimum of 20')
5. stretching + daily health exercises
6. (5:30PM) strength & conditioning at Wardlaw

for Tuesday, Jan 27

1. warm-up circuit
2. aerobic recovery according to mileage target
3. 4 x 90m ins & outs (30 acc + 30 float + 30 acc)
(hurdle technique for 3000SC)
4. stretching + daily health exercises

for Monday, Jan 26

1. warm-up circuit + speed ladder
2. 10MT - visualization
3. 1.5-2 mile wu + 3 x 50m starts

4. lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)

w800: 600+500+400+300+200+100

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching and daily health exercises on own afterwards

for Friday, Jan 23

for those not traveling:

warm-up + strides

m+w800/1500:
continuous 1600 (using 1500 goal pace)
400GP + 300LT + 200GP + 300LT + 400GP
*record split times and total time - post to blog comments
+ 1 mile easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

m+w3k-5k:
continuous 4800 (using 5k goal pace)
800GP + 1200LT + 800GP + 1200LT + 800GP
*record split times and total time - post to blog comments
+ 2 miles easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

easy cd according to mileage target
STRETCHING

for Thursday, Jan 22

on your own:

easy aerobic recovery according to mileage target
stretching

for those traveling, it would be best if you could do it before leaving

for Wednesday, Jan 21

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + strides
3. lactate threshold run @ MP on park lake loop
(w= 6-7 miles / m= 8-9 miles)

800: 8 x 200, r= 200j

4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own

for Tuesday, Jan 20

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. 3 x 200 'light & fluid' or waterjump progression
5. stretching + daily health exercises

for Monday, Jan 19

m3kSC - 12:15PM / men - 12:30PM / women - 1:00PM
(*men's pictures @ 2:30PM)

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x 60m starts
3. workout

w800: 600+500+400+300+200+100
m800: w/ 1500 group

1500: 3 x 400 + 4-5 miles easy + 3 x 300 cut-downs, r= 100j
(m= 58, 56, 54 / w= 72, 70, 68)

m3kSC: 3200 (800H @ GP + 1600 @ LT + 800H @ GP)
+ 3 miles easy + 3 x 800 cut-downs, r= 200j

3k-5k: 1600 (400GP + 300LT + 200GP + 300LT + 400GP)
+ 3-4 miles easy + 3 x 800 cut-downs, r= 200j

4. easy cd according to mileage target
5. stretching + daily health exercises
6. (3:30PM) strength-training @ Wardlaw

for Friday, Jan16

those traveling:
aerobic recovery according to mileage target
+ 4 x 200 'light & fluid'
+ STRETCHING

those not traveling: ***2:30PM - PRACTICE***

warm-up circuit w/ speed ladder
1.5-2 mile wu + 2 x 100 starts

500 @ GP + 600 @ LT + 500 @ GP
+ 3-5 mile steady run
+ 5 x 300 cut-downs, r= 100j

w800:
300 @ GP + 300 @ LT + 200 @ GP
+ 800m steady
+ 5 x 300 cut-downs

easy cd according to mileage target
core stabilization session
stretching

on your own Thursday, Jan 15

(on your own) aerobic recovery according to mileage target
***STRETCHING - groin, hamstring, quad, downward dog!

For those not traveling - remember, practice Friday @ 2:30PM

for Wednesday, Jan 14

*meet at 3:30PM in coliseum; have warm clothes to put on after workout; remember to try to not have to park a car in coliseum lot*

1. warm-up circuit
2. 10MT - visualization
3. 1.5-2 mile wu + 3 x 50m starts

4. lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)
w800: 500, 300, 150 + 3 x 200 @ GP

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching and daily health exercises on own afterwards

for Tuesday, Jan 13

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. 3 x 300 'light & fluid' or hurdling technique
5. stretching + daily health exercises

for Monday, January 12

*note: dress appropriately for practice, the temperature drops quite noticeably when the sun goes behind the buildings; make sure you have warm clothes to put on as you finish workouts/runs and begin stretching, etc.

1. warm-up circuit + hurdle drills
2. 10MT
3. 1.5-2 mile wu + 4 x 40m starts
4. workout:

m+w800:
600+500+400+300+200+100, r= 6', 5', 4', 3', 2'

all others:
3-5 x 1600 @ 5k pace, r= 800j

5. easy cd according to mileage target
6. stretching + daily health exercise
7. (5:30PM) strength & conditioning at Wardlaw

for the weekend, Jan 10-11

for Saturday:

long aerobic running on own according to mileage target
+ stretching (hamstring, groin, quads, calves)

for Sunday:

women - off (or easy aerobic running on own if mileage needed)

men - easy aerobic running on own according to mileage target
+ stretching (hamstring, groin, quads, calves)

for Friday, Jan 9

1. warm-up circuit
2. 10MT
3. 1.5-2 mile wu + 3 x 80m starts
4. workout

800-1500:
800 (200 at GP + 400 at LT + 200 at GP)
+ 5 mile steady run
+ 9 x 300 cut-downs, r= 100j

3kSC-10k (all women):
1600 (400 at GP + 800 at LT + 400 at GP)
+ steady run (w= 4 miles / m= 5 miles)
+ 5 x 300 cut-downs, r= 100j

5. easy cd according to mileage target
6. core stabilization session courtesy of S&C coach
7. stretching + daily health exercises

for Thursday, Jan 8

1. warm-up circuit + hurdle walk-overs
2. 10MT
3. aerobic recovery according to mileage target
4. 3 x 200 'light & fluid'
5. stretching & daily health exercises

for Tuesday, Jan 6

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. stretching & daily health exercises

*bball game tomorrow so if you can avoid driving and parking at coliseum, it would be good!

for Monday, Jan 5

1. warm-up circuit
2. 10MT
3. 1.5-2 mile wu + 3 x 60m starts
4. workout

800-1500:
3 x 400, r= 400j
+ 30' easy running
+ 3 x 300 cut-downs, r= 100j

3kSC-10k:
400+600+400+200 @ mile GP, r= 200j
+ 30' easy running
+ 6 x 300 cut-downs, r= 100j

5. easy cd according to mileage target
6. stretching + daily health exercises
7. (5:30PM - strength & conditioning @ Wardlaw)

(NOTE: if you are not going to be at practice, text COACH with last week's mileage; also text if you need to consult regarding your paces for workout.)

for the weekend

*for Saturday, Jan 3
***10:00AM - meet in coliseum***

1. warm-up circuit
2. 10MT
3. 8 x 300, r= 300j @ 3k pace
+ aerobic conditioning running according to mileage target
+ 8 x 300, r= 300j @ 3k pace
4. yoga stretching + daily health exercises


*for Sunday, Jan 4
aerobic recovery according to mileage target or OFF

for Friday, Jan 2

Happy New Year! Safe travels for those returning to campus tomorrow.

***2:00PM - meet in coliseum***

1. 10MT - centered breathing, goal-setting
2. warm-up circuit
3. aerobic conditioning according to mileage target
4. fast striding, 4-6 x 200, r= 300j
5. yoga stretching, downward dog, revolved triangle + daily health exercises

(looking ahead - Saturday practice, meet in coliseum at 10:00AM)