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%
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12 comments:
I don't think I ever reported my mileage for finals week- I had 54 and was there on friday for the 200s on the track. Last week, I was having a bit of an issue with my left shin; while nothing major, I fell a few miles short with 50 miles. My fartlek was solid and I had two good hill workouts, and my calves are holding up well thus far. Hope everyone's training is going well and everyone has a good xmas week!
68 for the week
The two 80% efforts were both 9 milers at about 5:45 pace and still pretty easy. Long run was 15 miles in 1:31:10 and felt good minus the numbness.
16 miles for the week. On top of Paul's treatments I'm trying different strategies for coming back slowly. At first I ran through the pain and then eventually I would loosen up and I could run almost pain free, but then my hip started hurting, so I had to stop doing that. Paul thinks it's because I was adjusting my stride to relieve pain. So now I'm trying to run as far as I can on the track without pain and when it starts to hurt I just stop. I've been able to run the past 2 days and I've run 2 miles each day. The hip is better now, and hopefully my achilles will be too within the next week.
85 miles
aerobic fartlek: roughly 30 30 second pickups
80% effort: 10 miler in roughly 5:35 pace
long run: 19 miler-16 mile loop at Kennesaw 1:35:45
100 miles in 7 days. I had taken 2 days off finals week and so did not take one this Tuesday.
M-13 miles @ 5:53 pace, super humid
W-7 mile fartlek w/30" pickups every 2'
F-8 miles @ 5:35 pace in coliseum
Su-20 miles @ 5:57 pace-felt awesome
I only got 31 in last week due to a snow storm on Friday night and into Saturday. We got two feet of snow so I had been forced off the roads and stuck shoveling a lot of driveways. I was able to get some miles in today but it got dangerous so I stopped before something bad happened. The roads are bad and the sidewalks are worse so I will probably have to shorten up this weeks mileage as well.
46 for the week. Cut some mileage off of one day because my calf was really tight that day, but otherwise the week went really well with a good 82.5% effort on Friday at Kennesaw.
48 miles for last week.
I had two aerobic runs that felt pretty good at 80-85% effort. I'm not going to say a pace since my community is so hilly, but I think it matches the effort we did in the park the week before we left.
I was not able to run on Saturday and Sunday because of the ton of snow. I got in 40 miles. The workouts went pretty well.
70 miles for the week.
71
45 miles. strong efforts on both Monday and Friday and my long run on Sunday felt better than ever. 10 @ 6:25's.
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