happy new year 2011

Please text your weekly mileage!

With a little lower mileage level, this week would be a good one to fit in a day off. The schedule remains the same for this week. Again, make sure you are stretching, particularly after each run. Make sure you include 3 x 30 seconds on each hip flexor. Continue your recovery strategies and iron supplementation. If you have questions, contact one of your coaches.

monday
mcmillan warm-up
+ aerobic running OR strong aerobic running @ 80%
w= 6-7 miles, m= 7-8 miles
+ mcmillan stage two core

tuesday
dynamic warm-up
+ aerobic running
+ 6 x technique strides

wednesday
mcmillan warm-up
+ aerobic speed fartlek (short, FAST, runs of 15-30 seconds
with plenty of easy running between - run with good technique)
+ hip circuit

thursday
dynamic foot drills
+ aerobic running

friday
mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 9-10 mi
+ mcmillan stage 2 core

saturday
aerobic running

sunday
long aerobic running
+ cool-down exercises

Christmas week

Hopefully last week went well and everyone is catching up on some much needed sleep! Another simple week ahead - a long run, one aerobic speed fartlek, one or two 80% runs, and some recovery aerobic runs. The schedule is listed below. As you can see, Monday gives you an option of an easy recovery run or a strong aerobic 80% run - pay attention to how you feel recovering from your Sunday long run and make a decision for Monday. Generally, freshmen should opt for the easy recovery run. If in doubt, opt for the recovery run. One last note, make sure you are stretching, particularly after each run. Make sure you include 3 x 30 seconds on each hip flexor.

Continue your recovery strategies and iron supplementation, and don't forget to text your weekly mileage total for the last week! If you have questions, contact one of your coaches.

monday
mcmillan warm-up
+ aerobic running OR strong aerobic running @ 80%
w= 5-6 miles, m= 7-8 miles
+ mcmillan stage two core

tuesday
dynamic warm-up
+ aerobic running
+ 6 x technique strides

wednesday
mcmillan warm-up
+ aerobic speed fartlek (short, FAST, runs of 15-30 seconds
with plenty of easy running between - run with good technique)
+ hip circuit

thursday
dynamic foot drills
+ aerobic running

friday
mcmillan warm-up
+ strong aerobic running @ 80%; w= 6-7 mi, m= 8-9 mi
+ mcmillan stage 2 core

saturday
aerobic running

sunday
long aerobic running
+ cool-down exercises

exam week

Last week of the semester - good luck with your final exams! As previously mentioned, there is no organized practice this week. Do your best to follow the training schedule outlined below. But at a minimum, do your best to get in the volume for the week even if it's just with easy aerobic runs. Check back with the blog for subsequent weeks of training during the semester break. Continue your recovery strategies and iron supplementation. And please don't forget to text your weekly mileage totals.

monday
OFF, no running

tuesday
dynamic warm-up
+ aerobic running
+ 4-6 x technique strides
+ mcmillan stage 2 core

wednesday
mcmillan warm-up
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of easy running between - run with good technique)
+ hip circuit

thursday
dynamic foot drills
+aerobic running

friday
mcmillan warm-up
+ strong aerobic running @ 80%; w= 6-7 mi, m= 8-9 mi
+ mcmillan stage 2 core

saturday
aerobic running

sunday
long aerobic running
+ cool-down exercises

dead week

Two weeks remain in the academic semester - dead week and finals week. Since the coaches will be attending our annual convention for the better part of finals week, this week will be the last week that we see you at practice before the holiday break. So let's make it a great one! It will be cold so make sure you dressed appropriately at all times.

We will devote this week to the 85% anaerobic threshold and we will do so in two ways - first, on Tuesday we will engage in anaerobic threshold intervals; then on Friday, we will execute a classic anaerobic threshold run. The venues haven't been determinded yet, but either or both the track and park cinder loop will be utilized. Pace close attention to how you feel during both of these workouts. And in keeping with the progressive return to running, Monday will be an OFF day with no running.

mon - OFF, no running
tue - anaerobic threshold intervals @ 85-88%, 3-4 x 1600, r= 1'
wed - aerobic running, technique strides, supplemental exercises
thu - aerobic running + fast striding (+ some steeplechase work)
fri - anaerobic threshold running @ 85%, 3-4 miles
sat - (on your own) aerobic running
sun - (time - tbd, mid-morning) long aerobic running at mountain

back to work

Time to get back in the routine of practice - hopefully the last two weeks have been a little relaxing and rejuvenating. We have three weeks until the end of the semester - two weeks of class and one of exams. Finish the academic semester in the same manner that you should finish races - strongly. Good luck!

Our first indoor meet is this Saturday - some of you will be competing. If you know you want to compete in this meet, please let me know. We will determine and notify those on travel squad.

In the next three weeks, let's...

- return our aerobic endurance to mid-October levels, thus setting the stage to take it even higher in the subsequent six weeks. As we approach the semester break, everyone must understand the 80% and 85% levels of effort and learn how those efforts FEEL.

- revisit our individual recovery strategies; including daily health, nutrition, and sleep.

- confirm our commitment to iron supplementation.

- learn the exercises for Stage Two core.

- recommit to our core values from our first team meeting this fall.

- for some, include two weight workouts each week to improve leg strength.

- for some, learn the hill training circuit; how it feels, what it does, etc.

***AMENDED (due to weather) weekly schedule:

mon - aerobic running, technique strides, supplemental exercises

***tue - OFF, no running

***wed - aerobic farlek on park cinder loop;

5' + 4' + 3' + 2' + 1' @ 85%, r= 5', 4', 3', 2', 1'

thu - aerobic running, fast striding 6-8 x 100m

fri - strong aerobic running @ 80% on park cinder loop

(some middle-distance runners will do hill training circuit instead)

sat - (on your own) aerobic running

(some will compete at Indoor T&F Meet)

sun - (time - tbd) long aerobic running

thanksgiving week

The second week of the transition period is listed below - 5 days of running this week. We will meet for practice on Tuesday only. The OFF days are not optional - no running. Try to do some sort of recovery strategy every day, i.e. stretching, foam rolling, core and/or hip strength, etc.

*make sure you are taking your iron supplement!

monday - OFF
tuesday - aerobic running + technique strides + general strength
wednesday - aerobic running (no practice until monday)
thursday - aerobic running (thanksgiving)
friday - OFF
saturday - aerobic running
sunday - long aerobic running @ 70-75%

transitions

Sorry for the late and short post. We'll meet on Monday @ 3:30 for practice and go over the schedule for the next few weeks.

mon - 3:30PM, warm-up and recovery
tue - off
wed - off
thu - aerobic running
fri - off
sat - aerobic running on own
sun - aerobic running on own

if weather = : ) and fitness = ^, then times = !!!

With everyone deeply immersed in academics, it's certain that the very Tech-like title to this post is easily understood. The goal is simple. This week, everyone is better than they have ever been before. Fitness, weather, mental toughness, intelligent racing, and opportunity all come together in the next several days.

Seven men and seven women will be selected in the next couple of days to represent all of us at the regional on Saturday. The 1600 on Monday will sharpen everyone for a great effort later in the week. But the 1600 will NOT be used to select who will travel. It is not a race to beat one another. Challenging but manageable paces will be targeted; strong finishes are desired and teamwork in the homestretch will be the order of the day.

Enjoy the week!

mon - (on track) 1 x 1600 fast + 6 x 100 on grass
tue - aerobic running + technique strides + supplemental work
wed - w= OFF, w/ recovery work; m= OFF or light running
thu - aerobic running + light strides
fri - travel + light aerobic running on xc course
sat - race; w= 6k, m= 10k
sun - tbd
(women's team is helping at Girls on Run 5k + recruits on visit)

non-race group:
wed - light aerobic running + strides
thu - (3:30PM) 5000TT
fri - aerobic running on own
sat - OFF
sun - tbd

lessons

"Don't demand or expect that events happen as you would wish them to. Accept events as they actually occur. That way peace is possible."
- Epictetus, from The Art of Living

I spent some time today going back to the powerpoint used in our first team meeting this year. And specifically to the slide in which a mission statement, a vision, and core values were outlined. I encourage you to also, there's a lot of good stuff there that we must stay focused on. The quote above speaks to one of the core values - patience.

The weekend past is done, some went as we had hoped, some did not. We must learn from both. And both will make us better. Our focus now is to use the upcoming opportunity to move our program forward, to become the vision we desire. That must be the focus of not just the seven who will race, but the focus of all.

Weekly schedule below, subject to change pending weather:

mon - aerobic running + technique strides + supplemental work
tue - aerobic running + 4 x 150 (w/ 2 x 30m sprints; i.e. f-s-f-s-f)
wed - (6:00 AM, on track)
w= 3 x 2000, r= 4'; m= 3 x 3200, r= 5'; + general strength
thu - aerobic running + light strides
fri - (in PM) 10-12 x 300, r= 300j
sat - (on your own) light aerobic running + recovery
sun - (9:00 AM departure) medium long aerobic running at river

non-XC group:
tue - (3:30 PM, on track) 3-4 mile AT run @ 85%
fri - speed development, or maybe 300's w/ group

the difference maker

I picked up a book the other day titled 'The Difference Maker', by Dr. John Maxwell. Maxwell writes a lot of leadership, success, and motivation orientated books. In this book, Dr. Maxwell tackles what separates individuals from achieving the kind of success they desire and dream about. The difference maker is ATTITUDE. As Maxwell states, "Your attitude colors every aspect of your life. It is like the mind's paintbrush."

The challenge is to decide early every day that you are going to have a great attitude. There are many obstacles to having a positive attitude. But each of you is capable of stepping over the obstacles like they are a set of eight hurdles during hurdle-walkovers!

And I hope twenty of you will step to the start line on Saturday with great attitudes. The choice is yours!

mon - aerobic running + technique strides + supplemental work
tue - (6:00 AM, on track)

w= 2 x 1000 + 2 x 500, r= 2.5'/1.5'; m= 2 x 1600 + 2 x 800, r= 3'/2'

pace is 3+% faster than current race pace; + general strength
wed - OFF; w/ recovery work
thu - aerobic running + light strides
fri - travel + light aerobic running on xc course

sat - race; w= 6k, m= 8k
sun - (9:00 AM? departure) long aerobic running on trails

non-XC group:

tue - (6:00 AM, on track) 1500's @ 85%, r= 100j; w= 4, m= 5

fri - (6:00 AM, on track) speed development

new frontiers

The results from last weekend are a clear indication that we are doing good work and making great progress. Many factors are making a difference, but certainly a solid focus on health, recovery, and iron supplementation is paying dividends. Keep that focus!

And I would be remiss if I didn't point out that our improvements are not just a matter of improved fitness. Yes, solid fitness was on display on Friday. But so too was tremendous heart. For that, a sincere congratulations!

And a challenge - make these new frontiers your permanent home, and not just a short vacation spot!

mon - (9:30 AM) aerobic running + technique strides + supplemental work
tue - (9:30 AM, cinder loop at park)

w= 2 x 2000 + 2 x 1000, r= 4'/2.5'; m= 2 x 3200 + 2 x 1600, r= 5'/3'

pace is 3+% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running + 6 x 90 (30s + 30f + 30s)
fri - (3:30 PM, cinder or road at park) 80% run or 85% AT run

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - 80% run, w= 6 miles / m= 8 miles

fri - aerobic fartlek; 5' + 4' + 3' + 2' + 1'

what do you expect from yourself

With the race on Friday, this will be a short week. Yet it is also the last big volume week before we begin a taper to the championship meets. As always, rest and recovery are very important and you should aim to have a great week working your personal recovery plans. The workouts have been progressing well, so let's focus on another solid day for Tuesday and then EXPECT to run fast times at the end of the week.

What do you expect from yourself? Your expectations are the ones that matter most!

mon - aerobic running + techninque strides + supplemental work
tue - (3:30 PM, cinder loop at park)

w= 1 x 1k + 4 x 500, r= 2.5'/1.5'; m= 1 x 1mi + 4 x 800, r= 3'/2'

pace is 3+% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running on own, travel to Charlotte
fri - AM shake-out run; PM race; w= 5k / m= 8k

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - speed development on cinder loop in spikes

thu - (6:15 AM) 85% running on track; 6-8 x 1000, r= 40-60"

patience

One of the core values we talked about from the powerpoint in our first team meeting this year was patience. This past weekend in Louisville we had a lot of good things happen, yet there was a sense of disappointment amongst athletes and coaches. I know that I contributed to that feeling. We all need to go back to those core values now, and recognize how important patience is. Almost all of you are making good progress. Though not everyone is exactly where we hope to be, no one is too far away. Four weeks remain until the conference meet and six weeks until the region meet. That is a lot of time, and the changes that can take place in such a period of time are immense. We are on the right track and what you are doing is working. The aerobic ability has improved, the recovery plans are helping, and the anaerobic training is just beginning.

Be patient, you are getting there!

Below is the schedule for this week. Of note, you will notice we are not traveling this weekend. For a variety of reasons we will discuss in practice, we felt this decision was best.

mon - aerobic running + techninque strides + supplemental work
tue - (3:30 PM, cinder loop at park)

w= 1 x 2k + 4 x 1k, r= 4'/2.5-3'; m= 1 x 2mi + 4 x 1mi, r= 5'/3-3.5';

pace is 3% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running + hill sprints + supplemental work
fri - (3:30 PM, cinder loop at park) 10-12 x 400m + general strength

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - 85% threshold running on cinder loop

fri - tbd

expectations, according to Caballo Blanco

"You live up to your own expectations, man."
- Caballo Blanco, in the book Born to Run, by Christopher McDougall

I came across this quote from Caballo Blanco (i.e. White Horse) in a book about the super runners of the Tarahumara Indians of Mexico. All of you have busy schedules and a lot to do. But take some time to think about that simple quote this week. What expectations do you have for yourself? For the meet this weekend, for the season, for your running career? And on a much grander scale, what are your expectations for your life, for the individual you are? In the end, it's your expectations that really matter, according to Caballo Blanco anyway.

And then take nine minutes to watch a video at the link below. It's about the importance of, and how to take advantage of, the first 15 minutes after your run each day. According to the video, the most important part of tomorrow's workout is the first 15 minutes after today's workout.
http://runningtimes.com/Article.aspx?ArticleID=18221

Lastly, the weekly schedule...

mon - aerobic running + techninque strides + supplemental work
(women w/ Girls on the Run - on your own)
tue - (6:00 AM) 80% running on lake or cinder loop + general strength
(7:00 PM) non-xc, start of 3k on track; (7:30 PM) pizza at track for all
wed - OFF, no running but recovery work on own
thu - aerobic running + fast striding + supplemental work
fri - (6:15 AM) non-xc, speed development on track
(9:00 AM) depart for Louisville, light running on xc course
sat - race, w= 5k / m= 8k
sun - (8:00 AM departure) long aerobic running on trails + recovery work

expanding horizons

With the majority of aerobic work in the bank, it's time now to begin pushing into anaerobic territory. Keep in mind, the aerobic work isn't completely done (is it ever?!), and we will continue to work to expand those capabilities with long runs, aerobic easy days, and the occasional 80-85% bread-and-butter runs. The non-XC group will continue working on aerobic ability, but will also begin some speed development.

We'll need to have some discussion Monday regarding our venue for Tuesday's workout. The extraordinary high temps continue, which means we will need to go early in the morning. Cinder loop with no light or track with lights...both have advantages and disadvantages. Be ready to discuss!

mon - aerobic running + techninque strides + supplemental work
tue - (6:00 AM) w= 6 x 1000m, r= 2.5-3' / m= 6 x 1600m, r= 3-3.5'
-pace is 3% faster than current race pace; (3:30 PM) light jog + gen strength
wed - light aerobic running + recovery work
thu - aerobic running + fast striding + supplemental work
fri - (time-tbd) interval hill workout on grass hill at park
sat - on your own, light aerobic running
sun - (8:00 AM departure) long aerobic running on trails

bring out the best

Why a dual meet with our rivals? Simply, it brings out the best in you. Be your best on Thursday. No matter the outcome, it will be exciting and fun.

With a high volume scheduled for this week, many of you will need to run easy morning runs. The best days are Monday and Friday. We will do a light run together on the grass on Tuesday afternoon and you will do a light shake-out run on your own on Thursday morning. You should plan on just one easy run on Wednesday and Saturday.

mon - aerobic running + technique strides + hip circuit
tue - (6:00AM) short AT run + VO2max intervals on cinder loop or track; w= 3200, m= 4000 + 2 x 400 & 2 x 200 / (3:30PM) light jog + drills + core strength
wed - light aerobic running
thu - (AM - shake-out run on own) / PM - GT v. UGA Dual Meet
fri - aerobic running + general strength
sat - on you own, aerobic running
sun - (time tbd) long aerobic running at Kennesaw + training room recovery

*those not racing will run on own on Thursday and include 8 x short hill sprint; then will meet on Friday at 6:00AM for hard effort on track

week of Sep 6-12

mon - (9:30AM) optional practice, aerobic running
tue - (6:00AM) 80% run on park lake loop / (3:30PM) general strength
wed - aerobic running
thu - (AM run on own) / PM - aerobic running + hill sprints
fri - (6:00AM) 85% AT run on park cinder loop
sat - on you own, aerobic running
sun - (time tbd) long aerobic running at Kennesaw

let the games begin

After a good first week, we head into week two with our first competition coming at the end of the week. The first two threshold-based runs went well and it's promising to see where everyone is at. Keep the focus on running the correct effort, and make sure you do good with all the little things that ultimately very likely make the difference on your progress.

mon - light aerobic running
tue - (6AM) 80% running on park cinder loop
wed - OFF, no running
thu - aerobic running + 6-8 x hill sprints
fri - light aerobic running (or 6AM workout, those not racing)
sat - competition
sun - (time tbd) long aerobic running

park cinder loop (870m):
1 mi = 1 lap + 730m
2 mi = 3 laps + 590m
3 mi = 5 laps + 450m
4 mi = 7 laps + 310m
5 mi = 9 laps + 170m
6 mi = 11 laps + 30m
7 mi = 12 laps + 760m
8 mi = 14 laps + 620m
9 mi = 16 laps + 480m
10 mi = 18 laps + 340m

are we talkin' about practice...

Don't forget blood tests this week: Monday - new women at 7:00AM, returnees at 7:30AM / Tuesday - new men @ 7:00AM, returnees at 7:10AM.

Also, no need now to post weekly mileage to comments as we will get that info from you each Monday at practice.

General schedule for the week:
(*edited 8/23 @ 11:50PM)
mon - light aerobic running + technique striding
tue - aerobic running + fast striding - bring spikes
wed - (6AM) 80% run on lake loop at park / (3:30PM) general strength
thu - aerobic running + 4-6 x hill sprints (we will discuss!)
fri - (6AM) 85% anaerobic threshold running + general strength
sat - (ON YOUR OWN) light aerobic running
sun - (time tbd) long aerobic running at Kennesaw

the final countdown

The last week of summer is finally here, academically speaking of course. I'm sure for most of you it comes with mixed feelings - excited about the season starting but maybe not so much the beginning of classes for the semester. For the coaches, there are no mixed feelings - we can't wait to see everyone, catch up with the returnees, and welcome a new group into the program.

Everyone should have received an email last week with an attachment of important dates. Along with the mandatory meetings and functions, we'll gather informally for optional practices at the track on Friday and Saturday at 7:30 AM. For Saturday, we'll possibly arrange a carpool effort to get to the River or Kennesaw. Again, these are optional practices and attendance is not mandatory - though we certainly would love to see all!

Also of note, after our cross country team meeting on Friday, we'll have a team dinner, so don't make any other plans!

Post your running to the comments. Have a good last week on your own. The weather forecast here in the ATL calls for slightly lower temps and good chances of rain almost every day.

See you all by week's end!

no relief in sight

Less than two weeks to go before everyone returns to campus and all across the country the extreme summer conditions are unrelenting. Congrats to all on the job you've done in getting your running in and working around the heat and humidity. Eventually you will feel the hint of fall in the air, but not yet. Press on!

I apologize for no email being sent with important dates. Maybe early next week. Just know that freshmen can move in at no extra charge on Thursday, August 19th...and should plan to do so. Upperclassmen should move in as early as possible on Friday, August 20th and everyone should be at the Cross Country Compliance Meeting on Friday, August 20th at 4:00PM. Upperclassmen living in campus housing will incur a $65 charge for moving in a day early, and I will arrange for a $65 credit to hit your bursar's account.

We will then have a Cross Country team meeting either Friday or Saturday and physicals will be on Sunday. Freshmen physicals will be early Sunday, and upperclassmen will be late morning. Of course, classes begin on Monday, August 23rd and we will have our first official practice that day.

Post your running to the comments, a few of you need to catch up a couple of weeks.

See you soon!

rest for the weary

With the last few weeks being a solid block of training, this week is a well-earned period of recovery and consolidation. Plan a day off somewhere in the week on one of the aerobic recovery days by shifting that day's mileage to other days. And make a point to get as much rest and sleep as you can. Hopefully, an email will be sent to you this week with information detailing move-in, meetings, and physicals. So be looking for that. Our schedule will be finalized very soon and it is listed below. A couple of the dates are still tentative and are noted with an asterisk:

Saturday, Sep 4 / UGA Invitational / Athens, GA
Thursday, Sep 16 / GT v UGA Dual Meet / Athens, GA
*Saturday, Oct 1 / Louisville XC Classic / Louisville, KY
*Friday, Oct 15 / Blue Ridge Open / Boone, NC
Saturday, Oct 30 / ACC Championships / Boston, MA
Saturday, Nov 13 / NCAA South Region / Birmingham, AL
Monday, Nov 22 / NCAA National Championships / Terre Haute, IN

sizzlin' summer

Wow, it's hot! This weather certainly makes running a challenge. Hopefully you are able to run early in the morning or early in the evening. Keep in mind, though, how high heat and humidity are going to affect how you feel. Make sure you are consistently hydrating well. But the heat and humidity are going to elevate your heart rate and because of this, your 80-85% efforts will need to be a little slower so that you don't push into the anaerobic zone. As we have mentioned many times, pay attention to EFFORT, not pace. Run the right effort.

Also, expect a little more fatigue than you would generally associate with the mileage level you are running, again due to the heat and humidity. And this type of weather can wreck havoc on your iron levels.

Everyone seems to be doing very well with the summer schedule. We're only missing weekly reports from a very small number of individuals. As each week goes by, you are laying the foundation for some exciting things to come. Take it one week at a time and make each week count!

Now, post your weekly running to the comments, and go take your daily iron supplement :)

seven weeks down

...and seven to go. This week marks the seventh week of the twelve-week summer plan. And it is now seven weeks to go until our first meet, which will be the UGA Invitational in Athens.

Take some time to think about how your summer has been going. Can you feel improving aerobic fitness? Your runs should be at the right effort and your focus should be on that effort, not on any particular pace per mile. How do your easy aerobic runs feel? your long runs? your 80% runs? and your aerobic fartlek efforts?

Also, look at all the little things. Your sleep and recovery, your iron supplementation, your core strength, and your general strength - are you doing well in these areas?

You don't need to post your own self-evaluation or report it to your coaches, but you should go through the process with yourself.

Then decide how the next five weeks of your summer will go.

in full swing

With the completion of last week, we're now in full swing with the aerobic conditioning phase: one good long run, one aerobic fartlek, and one 80% strong aerobic run, plus 3-4 aerobic recovery days. Add in two days of the general strength program outlined a few posts back, a constant emphasis on core strength development, a daily iron supplement, some stretching, and a consistent dose of sleep and you have the makings of the kind of summer that will prepare you well for a successful year.

The only variations from the above schedule are as follows: everyone has the option on Wednesday of doing an aerobic run and following it with 10 x 100 fast striding with a 100 walk-back recovery or a 300 jogging recovery instead of the aerobic fartlek; and upperclassmen who have been consistently healthy have the OPTION of running another 80% run on Mondays IF they feel they can recovery enough from the long run. If a Monday 80% run is added, it should be slightly shorter than the Friday 80% run.

Easy enough?

Now, post your week and keep things going in a positive direction!

cruisin' the caribbean

During a great week on a cruise ship (11 laps to a mile track!), I was able to finally finish the book 'Highest Duty', the story of Captain Sully who successfully landed his disabled jetliner in the Hudson River in NYC, thus miraculously saving the lives of all those aboard. At one point in the book, Captain Sully referenced a Hopi Indian poem:

There is a river flowing now very fast,
It is so great and swift that there are those who will be afraid,
They will try to hold onto the shore.
They will feel they are torn apart and will suffer greatly.
Know the river has its destination. The elders say we must let go of the shore, push off into the middle of the river,
Keep our eyes open, and our heads above water.

I read the poem and thought what a great philosophy on life. Life at its best is found out in the fast-moving rapids at the middle of the river. And we can't be afraid to let go of the secure shoreline. Just let go, ride the rapids, keep your head up, and keep moving forward - the river, and life, will take you where you need to go.

Then I realized something else. And I wanted to say congratulations to every one of you. For you have already let go of the shore and put yourself out into the deep, swift water at the middle of the river ... academically, you did that the minute you decided to attend Georgia Tech!

Take that same courage, that same heart, and that same 'give me your best shot' attitude and employ it in all facets of your life. Particulary, bring all that to your running, to your athletic efforts.

I hope the first aerobic fartlek effort went well last week, that the right effort was found. Along with the long run and the aerobic fartlek, this week brings the addition of your first 80% run on Friday. Again, use the pace chart to determine a ballpark pace, then learn what the effort feels like and manage it well throughout the run. Don't forget to warm-up with an easy mile and cool-down with an easy mile.

And don't forget to spend some time stretching, along with your core and general strength development.

first week of xc aerobic conditioning

After four weeks of transition and re-adaptation, it's now time to turn our attention to aerobic conditioning. For those of you focused on the fall cross country season, the next ten weeks are huge. While we spent last winter in a very similar phase at school, all of these ten weeks are on your own! And as important as this phase is, paradoxically, maybe the most important concept is PATIENCE. This ten weeks requires methodical patience and consistently running the correct efforts. All efforts are still aerobic, but over the next ten weeks we need to push into high-end aerobic running at 80-88% effort. Refer to the 'summer'10 notes' tab of your spreadsheet for the weekly pattern. Sundays are long runs, Wednesdays are aerobic fartlek running, and Fridays are 80% aerobic runs. Mondays will vary depending on your status - upperclassmen, freshmen, and recently injured. See the summer'10 notes!

For the upcoming week, only the aerobic fartlek on Wednesday should be added. The following week you will add the Friday 80% run. The week after that, some of you will begin to add the Monday 80% run if you feel up to it. Again, all is explained in the summer'10 notes and if you are still not sure, email or text one of your coaches.

Use the pace chart tab on your spreadsheet and a conservative estimate of your current fitness to determine approximate paces for the high-end aerobic efforts. While the pace chart provides an excellent starting point, it is very important that you begin to understand what the different aerobic efforts FEEL like. For the aerobic fartlek effort, you can determine the structure or you can use an old stand-by - 5', 4', 3', 2', 1' w/ equal time recovery. The 5' and the 4' should be around 80-85% effort, and the 3', 2', 1' can at 85-88%.

Lastly, continue working on general strength as well as core strength! Make sure you can perform 3 x 45" for the front plank and the side plank.

POST WEEKLY MILEAGE ON THE BLOG!

gettin' fit, gettin' strong

After an up week of mileage, take advantage of this upcoming consolidation (i.e. recovery and adaptation) week. Once we get past this week, the mileage will jump up pretty good and soon we will start adding high-end aerobic efforts with the fartlek and the 80% runs.

Don't forget to post weekly mileage to the blog. Most of you are doing a great job, but we're still missing some; incoming freshmen - this includes you :)

Upcoming blogs will discuss iron supplementation (mainly the why) and sleep. Exciting stuff, I know. And very, very important stuff if you are to make the progress each of you desires.

For this week, let's look at a general strength bodyweigth circuit. We've done it at school several times, here it is in written form. For new people, you can complete the circuit twice a week. For returners, you can opt for this circuit if you don't have access to a weight-training facility, or if you are struggling to find time and/or energy to complete the strength & conditioning program. Go through the exercises in order, completing anywhere from 10-25 reps depending on the exercise, and move from exercise to exercise at a moderate pace. Go through the circuit once; if it becomes extraordinarily easy, you can go through it twice.

1. bodyweight squats
2. v - sit-ups
3. push-ups
4. back hypers or superman
5. squat jumps
6. leg raise (tighten abs, focus on lowering legs slowly)
7. push-ups or push-ups w/ a clap if capable
8. hip extension or glute bridge (or whatever we call them!)
9. slow crunch
10. push-ups
11. clams
12. front plank w/ single-leg raises

Enjoy!

Lastly, good luck to shawn, who runs the USA Jr. 800m next week in Des Moines, Iowa! Training has gone well, running a solo 1:19.9 for 600 today.

track town usa

Sitting on a plane leaving the NCAA's in Eugene, Oregon. My wish would be for everyone of you to experience a national meet in Track Town, USA. Whether as a competitor or as a spectator, if you love our sport, it is an experience that should be on your bucket-list.

The stands are packed, literally, and the crowd knows track & field. The people stay for the whole meet and are excited about the 5k or 10k at the end of each evening. And they clap in unison as the runners go down the backstretch or up the homestretch. EVERY backstretch and EVERY homestretch. They ROAR for those clad in the green and yellow with the "O" on their chest, but they also cheer for EVERYBODY.

The weather is interesting and if you don't like it, that's ok, because it will change completely within the next 30 minutes. In one 5 mile run on the wood chips of Pre's Trail, we experienced the cold wind and rain of a southern December day AND the bright sunny warmth of an early April afternoon. It rained almost every day at the meet, usually multiple times each day. But not one lightening delay. And you stay dry in the grandstands as they both have rooftops. How ballin' is that?

The competition was magnificent. Event after event, you felt as though you were witnessing something special. The performances so spectacular that you felt not that you were watching it, but indeed you were part of it. And as the athletes performed at their best, you felt as though you were at your best. There were names written into the record books here, legends even born, and names shouted from the packed stands. And as one who loves the sport, you recognize those names being added to the fabled ones who have graced this track before.

There will be time to talk about training, core strengthening, and even iron stores. But today, be inspired. Think about what it is you love about our sport and rejoice in it. What can you endeavor to accomplish that not only moves you but moves those around you.

And go ahead and dream about coming off the Bowerman Curve, the rhythmic clapping of the grandstand pulling you down the homestretch, and hearing your name shouted by the packed house!

Post your weekly mileage to the comments section please. And check back, later I hope to add some pictures.

Still waiting for some pictures from cameras that our coaches had but wanted to post a couple taken with my phone. The picture of darts to the right is from a cricket game we were playing with some fellow coaches. As you can see, COACH closed out the 15's in grand fashion!

in the beginning there was June

And in the beginning coach said let there be gentle running at very low volumes for the four weeks that is called June. Gentle running that re-acquaints rested muscles and tendons, ligaments and joints, with the sweet and beautiful motion that is running. Gentle running that barely tests well-developed aerobic systems, touching only the lowest levels of aerobic capacities that will be greatly expanded in the coming months. And gentle running that is undertaken only 5 days a week for the first two weeks, then 6-7 days the following two weeks. Gentle running that frees the mind of effort and allows for big and important dreams to seep in.

And coach looked at the gentle running at low volumes for the four weeks that is June and saw that it was good.

Then coach looked at the core muscles, the pillar that stabilizes the body as one holistic unit. And coach looked at the website, runningdvds.com, and searched through the the links within the 'download' section.

Coach looked through the various workouts contained in the pdf's and the completion of the workouts 4-5 times a week, and saw that they were good.

And then coach looked at iron supplementation, researched and learned the average red blood cell lives for only 120 days. And coach calculated then that every three months we all must reproduce about 5,000,000 red bloods cells. Coach knew then how important DAILY supplementation with 325 mg of ferrous sulfate in combination of vitamin C was. Coach knew that this daily supplementation would provide our bodies with the needed iron to constantly supply the vital new red blood cells.

And coach looked upon the daily supplementation of iron, along with the 4-5 times a week of core strengthening, and the gentle running during the four weeks that is called June, and saw that they were good.

week of May 17-23

Break time has arrived for all except those continuing on to the NCAA East Regional or the USA Junior National Championships. Enjoy the time off! MAKE SURE YOU CONTINUE TO STRETCH DAILY AND PERFORM CORE WORK ALMOST DAILY. Anticipate the summer running program to begin on Sunday, May 30th. We will be forwarding you a training schedule before then.

As a group, we ended the season last weekend with great efforts! Many pb's (personal best) and sb's (seasonal best) were achieved; and many of those were big improvements. I really believe you were able to finish the season with such efforts because of the block of time we devoted last december-january exclusively to pushing our aerobic ability to new heights. After your short break, we will begin another such block, pushing our aerobic ability higher than ever. Imagine what you will be capable of with even greater aerobic strength.

And with last weekend's races still fresh in our minds, let's lay out an intermediate goal: everyone starts the indoor season in January where we left off this weekend! No backsteppin'.

notes and schedule for w10k and w3kSC:
rest (sleep, nap, conserve energy)
stretch and core work daily
practice times for week after tue to be determined

mon - (on your own) aerobic running
tue - 7AM workout
wed - aerobic running
thu - aerobic running (w10k: some short speed)
fri - w3kSC: AM workout / w10k: long aerobic running
sat - aerobic running
sun - long aerobic running

m800USAjr:
off thru thur, stretch and perform core work daily
fri thru sun, easy aerobic running
workouts resume the following week
five weeks until USA Junior National Championships in Des Moines, IA

week of May 10-16

the johnson PR train goes viral

Opportunity knocks for all this week as the johnson PR train continues to lay its wrath upon all personal bests. With the all-comers on tuesday and the home invitational this weekend, the goal is simple - everyone runs a PR in something this week. That's right, everyone! The recipe is equally simple:

race every chance you get
jog 3-4 miles + light strides each day
rest (sleep, nap, conserve energy)
*those continuing to the regional meet should not cut back this much

mon - (on your own) light aerobic running; move out of dorm
tue - 8AM workout or 10AM shake-out & PM all-comers meet
(events: 800m, mile, 5000m)
wed - light aerobic running + strides
thu - light aerobic running + strides
fri - home invitational; 1500m, 3kSC, 5k (time tbd - meet for shake-out)
sat - home invitational; 800m (time tbd - meet for shake-out)
sun - long aerobic running for those continuing to race

*strength & conditioning - none this week at wardlaw; we will incorporate at practice.

week of May 3-9

EXAM WEEK - the goal this week (other than performing well on your exams!) is to get in two quality workouts in addition to easy running on non-workout days. We will be flexible with schedules and most likely will have 8:00AM and 3:30PM options for practice. A very limited group will possibly compete on Saturday, probably no women and just a handful of men at most. We had a good day of competition this past Saturday. Manage your academic and athletic efforts well this week and we can have a great weekend at our home invitational.

mon - OFF (weather will be bad almost all day)
tue - workout day
wed - aerobic running
thu - aerobic running
fri - workout
sat - on your own, aerobic running
sun - long aerobic running (AM practice time tbd)

*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis

women's daily mileage:
mon= 0
tue= 6-7
wed= 3 + 4
thu= 3 + 5
fri= 6-7
sat= 5
sun= 8
total= 40-42 miles

week of April 26 - May 2

mon - aerobic running + sprint drills (m&w800 - workout)
tue - AM workouts for most / others in PM
wed - aerobic running (m&w800 - workout)
thu - aerobic running + 3 x 200
fri - on your own, aerobic running
sat - double dual meet (shake-out run in AM)
sun - long aerobic running (practice time tbd)

*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis

women's daily mileage:
mon= 3 + 5
tue= 7-8
wed= 3 + 5
thu= 6
fri= 3 + 4
sat= 6-8 (including AM shake-out run)
sun= 8
total= 50-53 miles

week of Apr 19-25

daily practice on mon & tue with coaches
on your own running on wed & thu
daily practice on fri at a time tbd (possibly with player-coach johnson)
on your own running on sat
daily practice on sun at 10:00AM
*for most, hard days will be tue & fri

*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis

women's daily mileage:
(*mileage numbers for those racing at Penn will be different than below)
mon= 5
tue= 7-8
wed= 3 + 4
thu= 5
fri= 7-8
sat= 5
sun= 9-10
total= 45-48 miles

week of Apr 12-18

monday - aerobic running + sprint drills + technique strides
tuesday - AT fartlek (5', 4', 3') + 1 mi jog + 3 x 300 cut-downs / m800: 6 x 200m; w800= 6 x 150m
wednesday - off (or optional VERY light 20' run on own)
thursday - shake-out run + meet OR aerobic running + light strides
friday - shake-out run + meet (800m, 1500m, 3000SC)
saturday - shake-out run + meet (800m, 1500m, 5000m), OR aerobic running
sunday - long aerobic running on own

*strength & conditioning - none this week
*steeple= light steeple hurdling on mon

women's daily mileage:
mon= 5
tue= 8
wed= 0
thu= 4
fri= 7-8 (shake-out + race)
sat= 5-6 (shake-out + race, or aerobic run)
sun= 8-10
total= 37-41 miles
*there will be some differences this week for some of you; if race on thur then mon will be workout day and tue will be off, if race only on sat then thur will be off.

week of Apr 5-11

NOTE: we will meet for practice on saturday and sunday

monday - OFF, no running
tuesday - repetition running
wednesday - aerobic running + technique strides
thursday - aerobic running + sprint drills + 5 x 100 (30f + 20s + 30f + 20s)
friday - repetition running
saturday - aerobic running, time-tba
sunday - long aerobic running, time-tba

*strength & conditioning at Wardlaw on tue / general strength on fri
*steeple= hurdling on wed

women's daily mileage:
mon= 0
tue= 8
wed= 3 + 5
thu= 3 + 4-5
fri= 8
sat= 6
sun= 8
total= 45-46 miles

week of Mar 29 - Apr 4

monday - aerobic running + sprint drills + 5 x 100 (20f+20s+20f+20s+20f)
tuesday - repetition running for most
wednesday - aerobic running + technique strides
thursday - aerobic running + 4 x 150 cut-downs w/ 250j recovery
friday - NO PRACTICE - light aerobic running + 2 x 200; travel-3:30PM
saturday - MEET (shake-out run in AM); mid-distance= 1 event + 4x400
sunday - long aerobic running, EASTER - run on own

*strength & conditioning at Wardlaw on tue / general strength on thu
*steeple= hurldling on mon + waterjump on wed

women's daily mileage:
mon= 3 + 4
tue= 8
wed= 3 + 5
thu= 3 + 6
fri= 5
sat= 8
sun= 10
total= 55 miles
(let's discuss one run per day vs. two runs per day)

week of Mar 22-28

*OK, so we've heard you. Some discussion, I suppose, about a desire to sleep in some this week as it is spring break. We have amended practice times to accomodate you. Also, for women, have not indicated any morning runs this week. Men can run in morning as/if needed. So we've done our part. Now you do yours! 'Sleeping in' CANNOT serve as an excuse to stay up late.

Your effort in the two hours of day at practice is important. But how you manage the other twenty-two hours each day is a clear indication of your real desire to excel. Make no mistake about that. And your value as a teammate is not just determined by how fast you run, but by how you encourage each other and how you hold each other accountable.

*those participating in the DiSC communication program on Wednesday (1:00PM for women and 3:30PM for men), make sure you complete online survey assessment by Monday.

monday (1PM) - aerobic running + sprint drills + 5 x 90 (30f+30s+30f)
tuesday (1PM) - anaerobic intervals or repetition running
wednesday (10AM) - aerobic running (800 group: either 2 x 500 or 3 x 300)
thursday (1PM) - aerobic running + 6 x 100 cut-downs
friday - NO PRACTICE - on own; light aerobic running + 2-3 x 200
saturday - MEET (short shake-out run in AM)
sunday (10AM) - long aerobic running, meet at coliseum at 10:00AM

*strength & conditioning at Wardlaw on tue / general strength on thu
*steeple waterjump practice on wed

women's daily mileage:
mon= 6
tue= 9
wed= 6
thu= 7-8
fri= 5-6
sat= 8
sun= 12
total= 53-55 miles

week of Mar 15-21

REMINDER: first priority of aerobic running at this point in season is restoration/recovery; second priority is maintenance of aerobic conditioning (i.e. make sure easy days are easy!)

monday - OFF, no running; stretch hip flexors on own
tuesday - anaerobic intervals for most, 80% run for some
wednesday - aerobic running + 6 x 100 cut-downs
thursday - aerobic running
friday - light aerobic running + 2-3 x 200
saturday - MEET (short shake-out run in AM, time tba)
sunday - long aerobic running, practice time tba

*strength & conditioning at Wardlaw on tue / general strength on thu

women's daily mileage:
mon= 0
tue= 9
wed= 3 + 5
thu= 7-8
fri= 5-6
sat= 8
sun= 12
total= 49-51 miles

week of Mar 8-14

NOTE: first priority of aerobic running at this point in season is restoration/recovery; second priority is maintenance of aerobic conditioning (i.e. make sure easy days are easy!)

monday - aerobic running + sprint drills + 5 x 70m (30m fly + 40m sprint)
tuesday - short AT (85%) run + short set of anaerobic intervals at current pace - 3%
wednesday - aerobic running
thursday - aerobic running + 6 x 100 cut-downs
friday - anaerobic intervals for most, 80% run for some
saturday - aerobic running
sunday - long aerobic running, practice time tba
*strength & conditioning at Wardlaw on tue / general strength on fri

women's daily mileage:
mon= 3 + 5
tue= 9
wed= 3 + 6
thu= 4 + 5
fri= 9
sat= 6
sun= 12
total= 62 miles

week of Mar 1-7

monday - aerobic running + sprint drills
tuesday - aerobic running
wednesday - 80% run OR anaerobic intervals
thursday - aerobic running
friday - anaerobic intervals or repetitions
saturday - aerobic running
sunday - long aerobic running, practice time tba

women's mileage:
mon = 3 + 5
tue = 5
wed = 8
thu = 4 + 4
fri = 8
sat = 7
sun = 12
total= 56

week of Feb 22-28

monday - aerobic running + 4 x 100 'light & fluid'
tuesday - AT fartlek on track: 5', 4', 3' @ AT pace w/ equal recovery
+ 1 mile jog + 3 x 300 cut-downs w/ 300j
(m+w800: 500 + 300, r= 8-10')
wednesday - OFF, no running
thursday - aerobic running + strides
friday - shake-out run in AM / competition in PM
(those not traveling: anaerobic intervals or AT run on track)
saturday - competition or aerobic running
sunday - long aerobic running, meeting time tba

*strength & conditioning: none this week

women's daily mileage:
mon = 3-4 miles in AM + 5 miles in PM
tue = 8 miles
wed = 0
thu = 4-5 miles
fri = 7-8 miles total (2-3 mile shake-out run in AM)
sat = 6-8 miles
sun = 11-12 miles
TOTAL = 44-50 miles

week of Feb 15-21

monday - aerobic running + 4 x 150 'light & fluid'
tuesday - anaerobic intervals on cinder loop or track
wednesday - aerobic running + sprint drills + 6 x 100 cut-downs
thursday - aerobic running
friday - anaerobic intervals on cinder loop or track
saturday - ON OWN - aerobic running
sunday - long aerobic running, meeting time tba

*strength & conditioning: tu & fr - 5:30 PM at Wardlaw

women's daily mileage:
mon = 5 miles
tue = 8 miles
wed = 3 miles in AM + 5 miles in PM
thu = 6 miles
fri = 8 miles
sat = 5 miles
sun = 10 miles
TOTAL = 50 miles

for the week Feb 8-14

CHANGED SUNDAY, 10:45 PM
*sorry for the late change; we will practice and lift at Wardlaw on Monday. Tuesday will be off, no running. The weather forecast calls for cold rain almost all day Tuesday.
*women's mileage for the week will be 54-56 miles

monday - aerobic running + 6 x 100 cut-downs
tuesday - off, no running
wednesday - anaerobic intervals
thursday - aerobic running
friday - compete at Clemson or anaerobic intervals
saturday - compete at Clemson or aerobic running
sunday - long aerobic running, practice time tba

for the week Feb 1-7

NOTES:
*strength & conditioning - Tu @ 5:30PM @ Wardlaw (w800: M,W @ 5:30PM)
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Mon & Wed are MANDATORY, not optional
monday - easy aerobic running; am: 3 miles / pm: 5 miles + 6 x technique strides
tuesday - 10 miles total; 6-7 miles strong aerobic running @ 80% on park cinder loop + 3 x 300 cut-downs on track @ 59, 56, 53 w/ 300j recovery
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + sprint drills & strides
thursday - (on own) 5 miles easy aerobic running + STRETCHING
friday - 8 miles total; am: 2 mile shake-out run / pm: wu, race, cd
saturday - 6 miles total; wu, race dmr, cd OR easy aerobic running
sunday - 12 miles aerobic running @ 70-75%
(56 miles for the week)

men's middle & long distance:
monday - easy aerobic running + 6 x technique strides
tuesday - 7-8 miles strong aerobic running @ 80% on park cinder loop + 3 x 300 cut-downs on track @ 48-49, 45-46, 42-43 w/ 300j recovery
wednesday - easy aerobic running + sprint drills & strides
thursday - (on own) easy aerobic running + STRETCHING
friday - am: 2-3 mile shake-out run / pm: wu, race, cd
saturday - wu, race dmr, cd OR 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 & some men's mid-distance:
monday - easy aerobic running + 6 x technique strides
tuesday - anaerobic intervals (400's) on park cinder loop
wednesday - easy aerobic running + sprint drills + 3 x 300 cut-downs on track
thursday - (on own) easy aerobic running + STRETCHING
friday - am: 2-3 mile shake-out run / pm: wu, race, cd
saturday - wu, race dmr, cd OR easy aerobic running
sunday - long aerobic running @ 70%

week of Jan 25-31

NOTES:
*strength & conditioning - Tu @ 5:30 PM @ Wardlaw (w800: M, W @ 5:30 PM)
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Wed & Sat are MANDATORY, not optional
monday - OFF (no running)
tuesday - 8 miles total; fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%, build to ~90% for last two efforts) with equal recovery at approx 65-70%
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + 6 x technique strides
thursday - 7 miles easy aerobic running + 3 x 300 cut-downs
friday - 5 miles easy aerobic running
saturday - 10 miles total; am: 2-3 mile shake-out run / pm: wu, race, cd
sunday - 12 miles aerobic running @ 70-75%
(50 miles for the week)

men's middle & long distance:
monday - OFF (no running)
tuesday - fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%, build to ~90% for last two efforts) with equal recovery at approx 65-70%
wednesday - easy aerobic running + 6 x technique strides
thursday - easy aerobic running + 3 x 300 cut-downs
friday - easy aerobic running
saturday - am: 2-3 mile shake-out run / pm: wu, race, cd
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:
monday - OFF (no running)
tuesday - anaerobic intervals on park cinder loop
wednesday - easy aerobic running + 6 x technique strides
thursday - short AT effort on track (w= 1.5mi; m= 2 mi) + 6 x 200 cut-downs
friday - easy aerobic running
saturday - am: 2-3 mile shake-out run / pm: wu, race, cd
sunday - long aerobic running @ 70%

week of Jan 18-24

NOTES:
*strength & conditioning - Tu, F @ 5:30 PM @ Wardlaw (w800: W, F @ 5:30 PM)
*saturday practice time to be announced later in week
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Wed is MANDATORY, not optional
monday - OFF (suggested easy aerobic running + STRETCHING; am: 3 miles / pm: 5 miles)
tuesday - 8 miles total; 4 mile AT run on cinder loop at park
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + 6-8 x 100 fast striding w/ walk recovery
thursday - 7 miles easy aerobic running
friday - 7-8 mile strong aerobic run on park road loop @ 80%; 1 mi wu + 1 mi cd
saturday - 7 miles easy aerobic running
sunday - 12 miles aerobic running @ 70-75%
(60 miles for the week)

men's middle & long distance:
monday - OFF (suggested easy aerobic running + STRETCHING)
tuesday - 5-6 mile AT run on cinder loop at park
wednesday - easy aerobic running + 6-8 x 100 fast striding w/ walk recovery
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:
monday - OFF (suggested easy aerobic running + STRETCHING)
tuesday - anaerobic intervals on park cinder loop
wednesday - easy aerobic running + 6-8 x 100 fast striding, r= 300j
thursday - easy aerobic running
friday - anaerobic intervals on park cinder loop
saturday - easy aerobic running
sunday - long aerobic running @ 70%

week of Jan 11 - 17

NOTES:
*strength & conditioning - Tu, F @ 5:30 PM @ Wardlaw (w800: M, W, F @ 5:30 PM)
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Wed & Sat are MANDATORY, not optional
monday - OFF
tuesday - 8 miles total; fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%) with equal recovery at approx 65-70%
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + 6-8 x 100 fast striding w/ walk recovery
thursday - 7 miles easy aerobic running
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - easy aerobic running; am: 5 miles / pm: 3 miles
sunday - 12 miles aerobic running @ 70-75%
(53 miles for the week)

men's middle & long distance:
monday - OFF
tuesday - fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%) with equal recovery at approx 65-70%
wednesday - easy aerobic running + 6-8 x 100 fast striding w/ walk recovery
thursday - easy aerobic running
friday - strong aerobic running @ 80% (if race, easy aerobic running)
saturday - easy aerobic recovery (if race, 3000m at KY)
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:
monday - OFF
tuesday - 30-40' of hill circuit running on park grass loop
wednesday - easy aerobic running + 6-8 x 100 fast striding, r= 300j
thursday - easy aerobic running
friday - easy aerobic running
saturday - if race, 800m at KY and possible 4 x 400 leg
sunday - long aerobic running @ 70%