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!
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34 comments:
30 this week coach.
33 this week coach.
I felt strong so I ran a little extra.
Hope everything is well!
My new insect challenge of the week is a GIANT HORSE FLY!!
36 miles for the week
31 miles
36 miles, about to get on the cruise boat :)
33 last week
26 this week. Still having shin problems but I'm using the vibram five finger shoes now so it's getting better.
29 for the week hollaaaa
45
33 this week. ready to get this show on the road
35. still living like a clock.
20 this week
Feeling out of shape but glad to be slowly getting back into it!!
Miss my teeeeam :( Hope everyone is doing well!!
week 3: 47
for week 3 i ran 26 miles..2 more than i was suppose to (i looked at the schedule wrong) but felt pretty good. if anyone is in atlanta and wants to get together to run give me a call! also i cant wait to meet and see everyone in the fall!
on schedule with 24, got some surfing in for cross-training too
42 for the week. Startin to get the hang of 5 am. Does anyone else find Patrick's lengthy responses funny?
27 for the week
and to joe- that was the best comment posted on this blog.... hahahaha
33 for the week and still feeling pretty strong..ready to bump up the training
31 for the week and feeling strong.
44
week four:
43 miles, took last sunday off. also did 8 one minute pick ups on wed
39 for the week
24. Got sick this week, but better now.
27..running in Iowa right now
only 44 this week-2 days of tornado warnings got in the way...i was feeling a little worn at the beginning of the week though too, so the weather rest did help freshen me up
38 last week! getting pumped for peachtree next weekend!! :)
13-Jun 31
20-Jun 24
27-Jun 36
..just in case the last comment didnt get posted
24 last week 36 this week
33 this week :)
33 for last week.
34 for last week! Felt super minus 1 day!
30 miles for the week starting on the 20th. Feeling alright. Patrick needs to settle down. I don't want that kind of raucous behavior in the room next year.
Way late post but 32 miles last week.
45....georgia on my mind and sweat in my eyeballs! sweet!
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