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!
Saturday, August 15, 2009
Sunday, August 9, 2009
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.
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.
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