1. Did I send coach my mileage for two weeks ago? If no, go to #3
2. Did I send coach my mileage for last week? If no, go to #4
3. Stop everything, text coach my mileage for two week's ago. Go to #2
4. Stop everything, text coach my mileage for last week.
Due to time constraints I was unable to put the above in flowchart form, but I think you will still get the message!
Happy Holidays and a Happy New Year to you and your family!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
(800m types: 10-12 x 200, r= 200j; w= 36-38 / m= 30-32)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts @ ~5k pace / equal time recovery @ ~ marathon pace)
So, 26 minutes total - 90 on..90 off..90 on..90 off..90 on..etc
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Thursday, December 22, 2011
Sunday, December 18, 2011
it's the most wonderful time of the year
Text your mileage for last week!
Hopefully last week went well academically. Now is time for a little rest and recuperation. Don't worry if last week's running was a struggle, and don't be surprised if the first half of this week feels similar. Just get the work in without overdoing the effort. The schedule is listed below. Two fartlek workouts this week - Tuesday's aerobic speed fartlek is the same as last week, except keep the running between the short, fast efforts up tempo (think of the workout as a steady run slightly slower than 80% effort with short, fast efforts thrown in throughout); Friday's aerobic fartlek is the same as the ones we did since the Thanksgiving break.
Over the holidays, don't get complacent with the little things: do the warm-ups, engage your recovery strategies, and continue iron supplementation.
Also, for those of you who have been healthy through the summer and fall training, consider a mid-year mileage increase. Simply add 5 miles onto your weekly mileage goal before putting it into your daily mileage calculator. Again, this is only for those who have been healthy and have handled their mileage well.
Lastly, consider a quote from a coach who spoke at our coaches convention last week... "There is one moment out there waiting for you if you are properly prepared for it". If you could choose that one running moment for yourself, what would it be? Feel free to share it with your coaches!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of up tempo running between - run with good technique)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Hopefully last week went well academically. Now is time for a little rest and recuperation. Don't worry if last week's running was a struggle, and don't be surprised if the first half of this week feels similar. Just get the work in without overdoing the effort. The schedule is listed below. Two fartlek workouts this week - Tuesday's aerobic speed fartlek is the same as last week, except keep the running between the short, fast efforts up tempo (think of the workout as a steady run slightly slower than 80% effort with short, fast efforts thrown in throughout); Friday's aerobic fartlek is the same as the ones we did since the Thanksgiving break.
Over the holidays, don't get complacent with the little things: do the warm-ups, engage your recovery strategies, and continue iron supplementation.
Also, for those of you who have been healthy through the summer and fall training, consider a mid-year mileage increase. Simply add 5 miles onto your weekly mileage goal before putting it into your daily mileage calculator. Again, this is only for those who have been healthy and have handled their mileage well.
Lastly, consider a quote from a coach who spoke at our coaches convention last week... "There is one moment out there waiting for you if you are properly prepared for it". If you could choose that one running moment for yourself, what would it be? Feel free to share it with your coaches!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of up tempo running between - run with good technique)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Sunday, December 11, 2011
finals week
The fall semester comes to a close this week and good luck to everyone on their final exams! With no organized practice this week, do your best to follow the training scheduled posted below. At a minimum, make every effort to get in the volume for the week even if it's just easy aerobic running.
Over the semester break make sure to check the blog as subsequent weeks of training will be posted. And continue your recovery strategies and iron supplementation. Lastly, please text your weekly mileage totals for each week.
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, 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
wednesday
OFF, no running
thursday
800j, dynamic wu
+ short hill sprints on park grass
+ light aerobic running
OR fast striding on track and no hill sprints
+ mcmillan core
friday
800j, mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
OR Progression Run (increase pace throughout run, approach 80%)
+ mcmillan core
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Over the semester break make sure to check the blog as subsequent weeks of training will be posted. And continue your recovery strategies and iron supplementation. Lastly, please text your weekly mileage totals for each week.
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, 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
wednesday
OFF, no running
thursday
800j, dynamic wu
+ short hill sprints on park grass
+ light aerobic running
OR fast striding on track and no hill sprints
+ mcmillan core
friday
800j, mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
OR Progression Run (increase pace throughout run, approach 80%)
+ mcmillan core
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Sunday, December 4, 2011
OBLA
Extra credit for anyone who can explain "OBLA" without using google or any other search function!
With our 'return to running' schedule, Tuesday was slated for the day off. However, we will train on Tuesday, then take Wednesday off. There is a chance for rain on Tuesday but temps will be in the 60's. We will be on the cinder loop unless the rain is very heavy. Last week we had two solid aerobic efforts. On the whole, we should be pleased with where we are after the short break. Let's have another good week with two strong aerobic efforts. Again, we are not planning to meet for practice on exam week at this point, but the weekly schedule will be posted here on the blog.
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ just above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
+ general strength circuit at track
wednesday
OFF, no running
thursday
800j, dynamic wu & speed ladder
+ short hill sprints on park grass
+ light aerobic running
+ mcmillan core
friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
With our 'return to running' schedule, Tuesday was slated for the day off. However, we will train on Tuesday, then take Wednesday off. There is a chance for rain on Tuesday but temps will be in the 60's. We will be on the cinder loop unless the rain is very heavy. Last week we had two solid aerobic efforts. On the whole, we should be pleased with where we are after the short break. Let's have another good week with two strong aerobic efforts. Again, we are not planning to meet for practice on exam week at this point, but the weekly schedule will be posted here on the blog.
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ just above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
+ general strength circuit at track
wednesday
OFF, no running
thursday
800j, dynamic wu & speed ladder
+ short hill sprints on park grass
+ light aerobic running
+ mcmillan core
friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, November 27, 2011
re-focus and re-commit
Hopefully everyone had a great break and is anxious to get back into the regular groove of practice. We have two weeks of practice before exam week. And as of now, we are not planning to meet for practice during exams. Of course, training for that week will be posted and you should still have a productive week of running. Let's make sure we take full advantage of the next two weeks!
A small group will compete in either the 1000m or Mile events at our first indoor meet on Saturday. We will finalize the squad list in the next couple of days.
Some things to focus on in the next three weeks...
- return our aerobic endurance to mid-October levels, thus setting the stage to take it even higher in the subsequent six to eight weeks.
- revisit our individual recovery strategies; including daily health, nutrition, and sleep.
- confirm our commitment to iron supplementation.
weekly schedule:
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic fartlek on track: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit at track
wednesday
OFF, no running
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core
friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track
saturday (ON YOUR OWN, or compete at indoor meet)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
A small group will compete in either the 1000m or Mile events at our first indoor meet on Saturday. We will finalize the squad list in the next couple of days.
Some things to focus on in the next three weeks...
- return our aerobic endurance to mid-October levels, thus setting the stage to take it even higher in the subsequent six to eight weeks.
- revisit our individual recovery strategies; including daily health, nutrition, and sleep.
- confirm our commitment to iron supplementation.
weekly schedule:
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic fartlek on track: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit at track
wednesday
OFF, no running
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core
friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track
saturday (ON YOUR OWN, or compete at indoor meet)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
Sunday, November 20, 2011
happy thanksgiving
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 an 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%
*make sure you are taking an 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%
Sunday, November 13, 2011
there is a time for everything...
...now is time for restoration
mon - off
tue - off
wed - off
thu - (3:30 PM practice) light aerobic running
fri - off
sat - aerobic running (those who can, will meet)
sun - long aerobic running on own (those who can, will meet)
Some of you have already discussed with coaches a different schedule due to your unique situations. Please make sure you are communicating with us.
Everyone should make an effort to stretch and take care of any treatment for injuries. Also, adding in dynamic exercises is a good idea to maintain mobility.
Lastly, use this week for some contemplation on the season just ended. What did you do well, what can you do better; what did we do well and what can we do better. You're input is welcome and desired!
mon - off
tue - off
wed - off
thu - (3:30 PM practice) light aerobic running
fri - off
sat - aerobic running (those who can, will meet)
sun - long aerobic running on own (those who can, will meet)
Some of you have already discussed with coaches a different schedule due to your unique situations. Please make sure you are communicating with us.
Everyone should make an effort to stretch and take care of any treatment for injuries. Also, adding in dynamic exercises is a good idea to maintain mobility.
Lastly, use this week for some contemplation on the season just ended. What did you do well, what can you do better; what did we do well and what can we do better. You're input is welcome and desired!
Sunday, November 6, 2011
regionals week
Another week of opportunity! Manage the first half of the week well so that you can excel in the last half. Rest as much as you can. Make sure your efforts are very easy for your aerobic runs. And get yourself mentally ready!
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM)
800j, mcmillan wu
+ 300's on track, r= 200j
(those racing: 8-10 x 300 / those not racing: 5 x 300)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday (6:00 AM - for those not racing this weekend)
800j, mcmillan wu
+ 5000 TT on track
+ general strength circuit on track
(those racing this weekend)
OFF or light aerobic running ON YOUR OWN + strides
friday
(those racing this weekend)
travel + light running over xc course
(those not racing - ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
saturday
(those racing this weekend)
shake-out run + COMPETITION: w= 6k; m= 10k
(those not racing - ON YOUR OWN)
aerobic running
+ stretching
sunday
tbd (women helping out at Girls on the Run 5k?)
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM)
800j, mcmillan wu
+ 300's on track, r= 200j
(those racing: 8-10 x 300 / those not racing: 5 x 300)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday (6:00 AM - for those not racing this weekend)
800j, mcmillan wu
+ 5000 TT on track
+ general strength circuit on track
(those racing this weekend)
OFF or light aerobic running ON YOUR OWN + strides
friday
(those racing this weekend)
travel + light running over xc course
(those not racing - ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
saturday
(those racing this weekend)
shake-out run + COMPETITION: w= 6k; m= 10k
(those not racing - ON YOUR OWN)
aerobic running
+ stretching
sunday
tbd (women helping out at Girls on the Run 5k?)
Sunday, October 30, 2011
back to work
Pretty straight-forward week, all afternoon practices, two hard efforts plus medium long distance day in the middle of the week...
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ 12-15 x 300, r= equal time recovery
(on park grass along 10th St)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core
friday
800j + mcmillan wu
+ 4-6 x 1600 on track, r= 2'
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ 12-15 x 300, r= equal time recovery
(on park grass along 10th St)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core
friday
800j + mcmillan wu
+ 4-6 x 1600 on track, r= 2'
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
Sunday, October 23, 2011
"great moments are born from great opportunity"
To help you prepare for the task ahead...
http://www.youtube.com/watch?v=vwpTj_Z9v-c
and if that doesn't do it for you, try this...
http://www.youtube.com/watch?v=2CdJTfGiRCI
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM)
800j, mcmillan wu
(w= 10 x 300 on track, r= 200j)
(m= 8 miles @ 80% on park lake loop)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
(those racing this weekend)
OFF (report to practice) or light aerobic running + strides
(those not racing)
800j, dynamic wu & speed ladder
+ light aerobic running
+ 8-10 x short grass hill sprint at park
+ mcmillan core
friday
(those racing this weekend)
travel + light running over xc course
(those not racing - 6:00 AM)
800j + mcmillan wu
+ 3 mile hard effort on track
+ general strength circuit at track
saturday
(those racing this weekend)
shake-out run + COMPETITION
(those not racing - ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
http://www.youtube.com/watch?v=vwpTj_Z9v-c
and if that doesn't do it for you, try this...
http://www.youtube.com/watch?v=2CdJTfGiRCI
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM)
800j, mcmillan wu
(w= 10 x 300 on track, r= 200j)
(m= 8 miles @ 80% on park lake loop)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
(those racing this weekend)
OFF (report to practice) or light aerobic running + strides
(those not racing)
800j, dynamic wu & speed ladder
+ light aerobic running
+ 8-10 x short grass hill sprint at park
+ mcmillan core
friday
(those racing this weekend)
travel + light running over xc course
(those not racing - 6:00 AM)
800j + mcmillan wu
+ 3 mile hard effort on track
+ general strength circuit at track
saturday
(those racing this weekend)
shake-out run + COMPETITION
(those not racing - ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, October 16, 2011
dropping the blood pH
More anaerobic training on par for this week as we prepare for the two championship meets up next on our schedule. The plan right now is to keep the first workout this week simple and straight forward. The second workout will be used to simulate the fast start of cross country meets. Then, looking forward to next week, we'll do an aerobic-based workout as our last main effort before the conference meet. Lastly, manage your school work and get as much rest as you can.
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
*TEAM DINNER (time & place - tbd)
tuesday (9:00 AM)
800j, mcmillan wu
+ 12 (m= 12-16) x 400m, r= 1'15" recovery
(on park grass along 10th St)
+ general strength circuit at track
*TEAM LUNCH (time - tbd; place - Jason's Deli)
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ (those racing xc) 6-8 fast striding in spikes
+ (those not racing xc) 8 x short grass hill sprint at park
+ mcmillan core
friday
800j + mcmillan wu
+ anaerobic training (workout - tbd)
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
*TEAM DINNER (time & place - tbd)
tuesday (9:00 AM)
800j, mcmillan wu
+ 12 (m= 12-16) x 400m, r= 1'15" recovery
(on park grass along 10th St)
+ general strength circuit at track
*TEAM LUNCH (time - tbd; place - Jason's Deli)
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ (those racing xc) 6-8 fast striding in spikes
+ (those not racing xc) 8 x short grass hill sprint at park
+ mcmillan core
friday
800j + mcmillan wu
+ anaerobic training (workout - tbd)
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Monday, October 10, 2011
C6H12O6 ----> 2C3H6O3 + Energy
Congratulations - you have successfully navigated the aerobic waters! Every marker points to higher levels of aerobic ability across the board. We will work to maintain these levels throughout the remainder of the racing season. But now we also begin the process of honing our aerobic ability to a fine racing point with some appropriate effort anaerobic training. Enjoy!
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (NOTE TIME - 3:30 PM)
800j, mcmillan wu
+ 12 x 400m @ ~ 95%, r= 1'15" recovery
(venue is weather/rain dependent; 1st choice is park grass adjacent to
10th St, 2nd choice is park cinder loop, and 3rd choice will be track)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ (those racing xc) 6-8 fast striding in spikes
+ (those not racing xc) 8 x short grass hill sprint at park
+ mcmillan core
friday
(those not competing, 6:00 AM)
800j + mcmillan wu
+ anaerobic training on track
+ general strength circuit at track
(those competing)
travel to tuscaloosa
+ light aerobic running over xc course
saturday
(those not competing)
aerobic running on your own
+ stretching
(those competing)
CRIMSON CLASSIC, w= 5k / m= 8k
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (NOTE TIME - 3:30 PM)
800j, mcmillan wu
+ 12 x 400m @ ~ 95%, r= 1'15" recovery
(venue is weather/rain dependent; 1st choice is park grass adjacent to
10th St, 2nd choice is park cinder loop, and 3rd choice will be track)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ (those racing xc) 6-8 fast striding in spikes
+ (those not racing xc) 8 x short grass hill sprint at park
+ mcmillan core
friday
(those not competing, 6:00 AM)
800j + mcmillan wu
+ anaerobic training on track
+ general strength circuit at track
(those competing)
travel to tuscaloosa
+ light aerobic running over xc course
saturday
(those not competing)
aerobic running on your own
+ stretching
(those competing)
CRIMSON CLASSIC, w= 5k / m= 8k
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, October 2, 2011
pump up the volume
Most, if not all, should have the highest week of volume on your schedule. Hopefully the academic week will cooperate and you can have a solid, 'blue-collar'-like week. Get the volume in, complete two solid workout days, partner stretch & roll & ice tub, and get as much rest as possible. Good luck!
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM)
800j, mcmillan wu
+ (women+some men) 85+% AT running on park lake loop or cinder loop, 4-5 mi
+ (men) 80% running on park lake loop, 9-10 miles
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core
friday (time - tbd)
800j + mcmillan wu
(on park cinder loop)
+ (women+some men) 4 x 1600 @ ~ 90%, r= 2.5'
+ (men) 5-6 x 1600 @ ~ 90%, r= 2.5'
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM)
800j, mcmillan wu
+ (women+some men) 85+% AT running on park lake loop or cinder loop, 4-5 mi
+ (men) 80% running on park lake loop, 9-10 miles
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core
friday (time - tbd)
800j + mcmillan wu
(on park cinder loop)
+ (women+some men) 4 x 1600 @ ~ 90%, r= 2.5'
+ (men) 5-6 x 1600 @ ~ 90%, r= 2.5'
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, September 25, 2011
great gains
Last Friday morning was a solid demonstration of the aerobic gains made by our team in the past five weeks of training. These gains and how we continue to build on them are the foundation for successful racing not only in the coming weeks, but indeed throughout this school year. Keep up the great work!
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM / 7:00 PM for men's 3k)
800j, mcmillan wu
+ 80% running on park lake loop (w= 7-8 mi / m= 8-10 mi)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 strides in spikes (fast striding for those not competing)
+ mcmillan core
friday
(time tbd - for those not competing; 6:00 AM or 3:30 PM)
aerobic fartlek @ 85-90% on track or park cinder loop
+ general strength circuit at track
(those competing; shake-out run on course in AM, time-tbd)
COMPETITION in late afternoon; w= 5k / m= 8k
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (OPTIONAL - time tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM / 7:00 PM for men's 3k)
800j, mcmillan wu
+ 80% running on park lake loop (w= 7-8 mi / m= 8-10 mi)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 strides in spikes (fast striding for those not competing)
+ mcmillan core
friday
(time tbd - for those not competing; 6:00 AM or 3:30 PM)
aerobic fartlek @ 85-90% on track or park cinder loop
+ general strength circuit at track
(those competing; shake-out run on course in AM, time-tbd)
COMPETITION in late afternoon; w= 5k / m= 8k
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (OPTIONAL - time tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, September 18, 2011
partner stretch week
Many of you have Asst Coach stretching you before and after runs. Pay attention to what is being done, and let's work this week on pairing up with teammates to partner stretch. Don't just go through the motions, really work to stretch your partner well!
monday (ON YOUR OWN)
dynamic warm-up
+ light aerobic running
+ 6-8 x technique strides
+ mcmillan core
tuesday (8AM class - 6:00 AM / others - 6:20 AM)
800j, mcmillan wu
(on park cinder loop)
women: 6-7 x 1000 @ approaching 90%, r= 2'
men: 8-9 x 1000 @ approaching 90%, r= 2'
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x fast striding in spikes
+ mcmillan core
friday (6:00 AM)
800j, mcmillan wu
+ 85-88% run on track; w= 6-6.4k, m= 8-10k
+ general strength circuit on track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
monday (ON YOUR OWN)
dynamic warm-up
+ light aerobic running
+ 6-8 x technique strides
+ mcmillan core
tuesday (8AM class - 6:00 AM / others - 6:20 AM)
800j, mcmillan wu
(on park cinder loop)
women: 6-7 x 1000 @ approaching 90%, r= 2'
men: 8-9 x 1000 @ approaching 90%, r= 2'
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x fast striding in spikes
+ mcmillan core
friday (6:00 AM)
800j, mcmillan wu
+ 85-88% run on track; w= 6-6.4k, m= 8-10k
+ general strength circuit on track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, September 11, 2011
of courage
With the build-up over the last week for the 9/11 remembrance, it occurred to me that ten years ago you all were but 8-12 years old. I wondered what your memories of 9/11/01 might be, and how they might be different than mine. The question asked so much in the last few days has been "where were you on the morning of 9/11/01", and for my generation, we will always remember the tragic events of that morning.
I've watched many of the specials that have recounted the timeline of events that morning. The emotions can be deep and varied. But watching one show this morning I was in awe at the sight of firemen and rescue-workers heading into the World Trade Center buildings. Literally thousands were fleeing the burning towers, yet these brave souls were heading in. What courage. I remember a hymn at church with the line "let courage grow in the face of danger". In the most dangerous of circumstances, the courage of those men and women certainly measured up.
That is my wish for you as it is for me. That in trying times when our courage is tested, we find that we too measure up. In a small way it is what we are doing in athletic competition, testing our courage so in those crucial moments of life we can have confidence in ourselves.
When you face such tests, I want you to be able to "meet the moment"!
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM)
800j, mcmillan wu
(on park grass adjacent to 10th Street)
women: 8-10 x (200 + 300) @ 6k xc pace, r= 90"
men: 16-24 x 300 @ 10k xc pace, r= 90"
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 strides in spikes (fast striding for those not competing)
+ mcmillan core
friday
(6:00 AM - for those not competing)
80% run on park lake loop
(for those competing; departure time - tbd)
COMPETITION; w= 6k / m= 8k
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
I've watched many of the specials that have recounted the timeline of events that morning. The emotions can be deep and varied. But watching one show this morning I was in awe at the sight of firemen and rescue-workers heading into the World Trade Center buildings. Literally thousands were fleeing the burning towers, yet these brave souls were heading in. What courage. I remember a hymn at church with the line "let courage grow in the face of danger". In the most dangerous of circumstances, the courage of those men and women certainly measured up.
That is my wish for you as it is for me. That in trying times when our courage is tested, we find that we too measure up. In a small way it is what we are doing in athletic competition, testing our courage so in those crucial moments of life we can have confidence in ourselves.
When you face such tests, I want you to be able to "meet the moment"!
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (6:00 AM)
800j, mcmillan wu
(on park grass adjacent to 10th Street)
women: 8-10 x (200 + 300) @ 6k xc pace, r= 90"
men: 16-24 x 300 @ 10k xc pace, r= 90"
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 strides in spikes (fast striding for those not competing)
+ mcmillan core
friday
(6:00 AM - for those not competing)
80% run on park lake loop
(for those competing; departure time - tbd)
COMPETITION; w= 6k / m= 8k
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, September 4, 2011
monday (ON YOUR OWN)
dynamic warm-up
+ light aerobic running
+ 6-8 technique strides
tuesday (6:00 AM)
800j, mcmillan wu
(on park cinder loop, pending weather)
women: 3-4 x 1600 @ approaching 90%, r= 2.5-3'
men: 4-5 x 1600 @ approaching 90%, r= 2.5-3'
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x fast striding in spikes
+ mcmillan core
friday (6:00 AM)
800j, mcmillan wu
+ 80% run on park lake loop; w= 6-7 miles, m= 7-9 miles
+ general strength circuit on track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (optional practice)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
dynamic warm-up
+ light aerobic running
+ 6-8 technique strides
tuesday (6:00 AM)
800j, mcmillan wu
(on park cinder loop, pending weather)
women: 3-4 x 1600 @ approaching 90%, r= 2.5-3'
men: 4-5 x 1600 @ approaching 90%, r= 2.5-3'
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x fast striding in spikes
+ mcmillan core
friday (6:00 AM)
800j, mcmillan wu
+ 80% run on park lake loop; w= 6-7 miles, m= 7-9 miles
+ general strength circuit on track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (optional practice)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, August 28, 2011
these are the times...
Solid first week of practice, great job to everyone on reporting with a nice level of base fitness. Now, let's just stack one solid week on top of another. After the summer break, it's always great to get the team back together at practice. I subscribe to the sentiments expressed in the following quote - I hope you do too!
"These are some of the greatest moments of our lives. We may not see it yet, we may not even know it, but I think that we will look back as withered elderly men upon these times as some of the most profound of our lives. And if I don't, that's even better, because it would take a hell of a life to cloud over the shining, glistening days of collegiate cross country." - Adam Batliner, Univ of Colorado, 1998
monday (ON YOUR OWN)
dynamic warm-up
+ light aerobic running
+ 6-8 technique strides
tuesday (6:00 AM)
800j, mcmillan wu
(on park grass adjacent to 10th Street)
women: 10-16 x 200 @ 6k xc pace, r= 90"
men: 10-16 x 300 @ 10k xc pace, r= 1.5-2'
+ general strength circuit at track
(+ TRACK team meetings at 3:30 PM)
wednesday
800j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkover, hip work
thursday
800j, dynamic wu
+ light aerobic running
+ 6-8 x fast striding in spikes
+ mcmillan core
friday (6:00 AM)
800j, mcmillan wu
(+ those competing: aerobic running + strides)
+ those not competing: 80% run on park lake loop
+ general strength circuit on track
saturday
COMPETITION, more info later in week
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
"These are some of the greatest moments of our lives. We may not see it yet, we may not even know it, but I think that we will look back as withered elderly men upon these times as some of the most profound of our lives. And if I don't, that's even better, because it would take a hell of a life to cloud over the shining, glistening days of collegiate cross country." - Adam Batliner, Univ of Colorado, 1998
monday (ON YOUR OWN)
dynamic warm-up
+ light aerobic running
+ 6-8 technique strides
tuesday (6:00 AM)
800j, mcmillan wu
(on park grass adjacent to 10th Street)
women: 10-16 x 200 @ 6k xc pace, r= 90"
men: 10-16 x 300 @ 10k xc pace, r= 1.5-2'
+ general strength circuit at track
(+ TRACK team meetings at 3:30 PM)
wednesday
800j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkover, hip work
thursday
800j, dynamic wu
+ light aerobic running
+ 6-8 x fast striding in spikes
+ mcmillan core
friday (6:00 AM)
800j, mcmillan wu
(+ those competing: aerobic running + strides)
+ those not competing: 80% run on park lake loop
+ general strength circuit on track
saturday
COMPETITION, more info later in week
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, August 21, 2011
let's get this party started
monday (3:30pm)
light aerobic running
+ 6-8 x technique strides on grass
tuesday (w @ 6:00am / m @ 3:30pm)
300's @ xc race pace on park cinder loop
(1 x 300 per loop, steady running remainder of loop)
w= 6-10 loops / m= 8-12 loops
+ general strength circuit
wednesday (3:30pm)
aerobic running
+barefoot strides on grass
thursday (3:30pm)
light aerobic running
+ 6-8 x 100 fast striding
+ mcmillan core (I or II)
friday (6:00am)
5-8k anaerobic threshold running
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
light aerobic running
+ 6-8 x technique strides on grass
tuesday (w @ 6:00am / m @ 3:30pm)
300's @ xc race pace on park cinder loop
(1 x 300 per loop, steady running remainder of loop)
w= 6-10 loops / m= 8-12 loops
+ general strength circuit
wednesday (3:30pm)
aerobic running
+barefoot strides on grass
thursday (3:30pm)
light aerobic running
+ 6-8 x 100 fast striding
+ mcmillan core (I or II)
friday (6:00am)
5-8k anaerobic threshold running
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Saturday, August 13, 2011
last week of summer break
Summer break comes to an end. Some freshmen move in early in the week to attend the last two FASET sessions. Other freshmen and a number of returnees will move in Thursday, and everyone should be back by Friday. Our first team function will be a compliance meeting at 4pm in the Technology Center on the ground floor of the AA. We'll conduct our team meeting after compliance is done, then we'll all convene for a team dinner. Everyone was emailed a list of important dates and times, so make sure you check your email.
Along with the mandatory meetings and functions, on an voluntary basis people will be getting together for the 80% run on Friday morning and then carpooling out to the river on Saturday morning for an easy recovery run.
We're excited about seeing all of you! The first day of practice can't get here quick enough :)
Along with the mandatory meetings and functions, on an voluntary basis people will be getting together for the 80% run on Friday morning and then carpooling out to the river on Saturday morning for an easy recovery run.
We're excited about seeing all of you! The first day of practice can't get here quick enough :)
Saturday, August 6, 2011
commitment
I came across a quote by author and management expert, Ken Blanchard, that I really liked and wanted to share...."There is a difference between interest and commitment. When you're interested in something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results." That quote meshes well with a chapter in John Maxwell's book, The 17 Essential Qualities OF A Team Player, titled "Committed: There Are No Halfhearted Champions". As coaches, we approach a new school year that is filled with promise, and with a great team mix of improving upperclassmen and talented youngsters. We're excited about the continued development of all, old and new!
As you begin to fill your bags and boxes and containers for your return to school, we encourage you to bring more commitment than ever. More commitment than to just the big things, like aerobic development, sleep, and nutrition. Be committed to all the small things that ultimately play vital roles in the success of your and our season. Be committed to core work, hip strength and mobility, iron supplementation, technique work, teamwork, and our Sunday long run practices.
Be committed to excellence in everything. That's what it takes.
As you begin to fill your bags and boxes and containers for your return to school, we encourage you to bring more commitment than ever. More commitment than to just the big things, like aerobic development, sleep, and nutrition. Be committed to all the small things that ultimately play vital roles in the success of your and our season. Be committed to core work, hip strength and mobility, iron supplementation, technique work, teamwork, and our Sunday long run practices.
Be committed to excellence in everything. That's what it takes.
Saturday, July 30, 2011
dog days of summer
The dog days of summer are certainly upon us. High heat and high humidity offer a challenging environment to prepare for the fall season. The Sept '11 issue of Runner's World has a good article discussing the topic, pick it up and read it if you can. Obviously we know it's smart to avoid running in the heat of the day and to stay well-hydrated at all times. But the article also mentions some other points to keep in mind, such as an approximate 20% difference in volume compared to training in cooler and dryer environments. For example, running 50 miles for a week in high heat and humidity is equivalent to 60 miles a week in a cooler and dryer environment. Also, keep in mind you will need to adjust the pace of your runs - you will be slower for easy runs, threshold runs, and long runs. Don't worry, you will see the positive result on some early morning practice when a cool front comes through in mid-to late-September. So, just focus on making sure the runs feel the right effort, and don't stress about what the watch says.
In less than three weeks we will be gathering as a team - I hope you are excited!
In less than three weeks we will be gathering as a team - I hope you are excited!
Saturday, July 23, 2011
fall schedule
Just a quick post for this week...a solid jump in volume is ahead, looking forward to seeing how everyone handles it. Don't worry about pace on your easy days, just make sure you recover well. For the most part our fall racing schedule is set, please see below...
Saturday, Sep 3
UGA Invitational - Athens, GA
Friday, Sep 16
Clemson Invitational - Clemson, SC
Friday, Sep 30
Charlotte Invitational - Charlotte, NC
Saturday, Oct 15
Crimson Classic - Tuscaloosa, AL
OR
Sunday, Oct 16
Pre-National Inv - Terre Haute, IN
Saturday, Oct 29
ACC Championships - Clemson, SC
Saturday, Nov 12
NCAA South Regional - Tuscaloosa, AL
Monday, Nov 21
NCAA National Championships - Terre Haute, IN
Saturday, Sep 3
UGA Invitational - Athens, GA
Friday, Sep 16
Clemson Invitational - Clemson, SC
Friday, Sep 30
Charlotte Invitational - Charlotte, NC
Saturday, Oct 15
Crimson Classic - Tuscaloosa, AL
OR
Sunday, Oct 16
Pre-National Inv - Terre Haute, IN
Saturday, Oct 29
ACC Championships - Clemson, SC
Saturday, Nov 12
NCAA South Regional - Tuscaloosa, AL
Monday, Nov 21
NCAA National Championships - Terre Haute, IN
Friday, July 15, 2011
biology vs chemistry
In the comments section last week I referenced a talk by a coach of recent championship teams. To me, the talk could be broken down into two parts - the biology of championship teams and the chemistry of championship teams.
Regarding biology, he spoke of the importance of the long run, calling it the most important run of the week. The tempo/threshold run was the next most important workout of each week, followed by a weekly fartlek, and finally finishing one easy run each week with strides. These were the summer ingredients that led to success in the following season. Any of that sound familiar?
Far more important though was the attitude of the team, the team culture. He identified several factors that needed to be present. They included a blue-collar mentality, a willingness to sacrifice, patience and persistance, being a student of the sport, and having a real passion for the sport - you have to live for it. Basically, each team member needs to invest, seriously invest.
I think we have the biology right. And I challenge you to think about where our team chemistry is. Do we have the right formula, and what is your part in the equation?
Regarding biology, he spoke of the importance of the long run, calling it the most important run of the week. The tempo/threshold run was the next most important workout of each week, followed by a weekly fartlek, and finally finishing one easy run each week with strides. These were the summer ingredients that led to success in the following season. Any of that sound familiar?
Far more important though was the attitude of the team, the team culture. He identified several factors that needed to be present. They included a blue-collar mentality, a willingness to sacrifice, patience and persistance, being a student of the sport, and having a real passion for the sport - you have to live for it. Basically, each team member needs to invest, seriously invest.
I think we have the biology right. And I challenge you to think about where our team chemistry is. Do we have the right formula, and what is your part in the equation?
Friday, July 8, 2011
your breathing don't lie
Ok, the first week of higher end aerobic efforts should be in the books...er, logs. As you evaluate your runs, how do you know the efforts were in the right aerobic range? The answer is in your breathing, and your breathing don't lie (I know that is grammactically incorrect, just roll with it).
As you focus on learning or executing the 80-85% efforts, your breathing will guide you if let it. At the highest aerobic end, you should just barely be able to keep your breathing under control. When you feel you have gotten to a point where your breathing is too labored, where your breathing is unable to keep up with the running, you are just crossing over into the anaerobic range. While all of that is not exactly correct on a scientific basis, it is a good 'layman's description and a great rule of thumb.
So, focus on your breathing, stay relaxed, and have some great runs!
As you focus on learning or executing the 80-85% efforts, your breathing will guide you if let it. At the highest aerobic end, you should just barely be able to keep your breathing under control. When you feel you have gotten to a point where your breathing is too labored, where your breathing is unable to keep up with the running, you are just crossing over into the anaerobic range. While all of that is not exactly correct on a scientific basis, it is a good 'layman's description and a great rule of thumb.
So, focus on your breathing, stay relaxed, and have some great runs!
Friday, July 1, 2011
aerobic conditioning in earnest
The foundation for a successful year begins in earnest this week with the XC Aerobic Conditioning schedule listed in the Summer'11 Notes section of your training plans. Make sure you familiarize yourself with the definitions for the different efforts. But keep in mind that ALL efforts are AEROBIC, none are anaerobic. That means your efforts should fall in the 85% range or below on the pace chart. Only when you are doing the fast striding once a week should you exceed 85% speed.
The pace chart is where you should start. Locate a conservative estimate of your current 5k shape. One way to do that is to locate the general pace at which you have been running for that last couple of weeks on the pace chart in the 70% column and use the corresponding 5k time.
For Tuesday's fartlek you should alternate between 85% and 65% efforts. So for example, using our standard 5-4-3-2-1 fartlek, you would run 5 minutes at 85%, 5 minutes at 65%, 4 minutes at 85%, 4 minutes at 65%, 3 minutes at 85%, etc. You can use that standard fartlek or you can structure something on your own, just alternate between 85% and 65%.
Friday's effort approaching 80% is just that - start out a little slower and progress towards the 80% effort corresponding to the 5k time that is right for you.
For your Sunday long run, try to keep the pace in the 70-75% range.
Make sure Monday and Saturday's are light, recovery days.
The pace chart is an excellent guide and has shown itself to be very reliable and accurate. But ultimately, these efforts are about 'feel'. Begin to understand what each effort feels like, then try to execute the runs by feel, and not by constanting monitoring your pace on your GPS watch!
Add in your general strength-training, your recovery nutrition, a focus on improving your mechanics as you run, and living like a clock. You're on your way to a great year!
I enjoyed the blog comments from last week, especially deejerz's offering of the Kroger Slim-Rite shake as a recovery option, the newly-loquacious joe stowe, betsy's outing of maureen, and doug's shout out for midfoot-striking. Apparently we're adding a new "ask doug" feature to the blog :)
The pace chart is where you should start. Locate a conservative estimate of your current 5k shape. One way to do that is to locate the general pace at which you have been running for that last couple of weeks on the pace chart in the 70% column and use the corresponding 5k time.
For Tuesday's fartlek you should alternate between 85% and 65% efforts. So for example, using our standard 5-4-3-2-1 fartlek, you would run 5 minutes at 85%, 5 minutes at 65%, 4 minutes at 85%, 4 minutes at 65%, 3 minutes at 85%, etc. You can use that standard fartlek or you can structure something on your own, just alternate between 85% and 65%.
Friday's effort approaching 80% is just that - start out a little slower and progress towards the 80% effort corresponding to the 5k time that is right for you.
For your Sunday long run, try to keep the pace in the 70-75% range.
Make sure Monday and Saturday's are light, recovery days.
The pace chart is an excellent guide and has shown itself to be very reliable and accurate. But ultimately, these efforts are about 'feel'. Begin to understand what each effort feels like, then try to execute the runs by feel, and not by constanting monitoring your pace on your GPS watch!
Add in your general strength-training, your recovery nutrition, a focus on improving your mechanics as you run, and living like a clock. You're on your way to a great year!
I enjoyed the blog comments from last week, especially deejerz's offering of the Kroger Slim-Rite shake as a recovery option, the newly-loquacious joe stowe, betsy's outing of maureen, and doug's shout out for midfoot-striking. Apparently we're adding a new "ask doug" feature to the blog :)
Saturday, June 25, 2011
shout out for the equate shake
***EDIT - WE WILL BE SENDING VIA EMAIL A BEGINNING GENERAL STRENGTH PROGRAM - CHECK YOUR EMAIL IN THE NEXT FEW DAYS!***
Last week of easy aerobic running before we start to push into high-end aerobic efforts. As mentioned in the last post, once a week make sure to include some fast striding after an easy aerobic run. The comments have been good, the new people are starting to warm up to everyone, and comments are coming from all over the globe it seems. So many exotic locales, I'm trying to plan the next family trip ... hmmm ... spain ... houston ... tough call.
We've preached the importance of recovery nutrition. I'm gonna put in a plug now for the Equate Weight-Loss Shake from WalMart as a fantastic option for the 45-60 minute post-run recovery window, after the 15 minute post-run gatorade/powerade window. Forget the 'Weight-Loss' moniker, we're talking recovery now. All you returnees know I am a big fan of Balance Bars. But check out a side by side comparison of the two, add in that the shake will be absorbed quicker, and then do a cost comparison. Either way, experiment for yourself, there are many solid options. But just make sure to make recovery nutrition a daily part of your training.
Last week of easy aerobic running before we start to push into high-end aerobic efforts. As mentioned in the last post, once a week make sure to include some fast striding after an easy aerobic run. The comments have been good, the new people are starting to warm up to everyone, and comments are coming from all over the globe it seems. So many exotic locales, I'm trying to plan the next family trip ... hmmm ... spain ... houston ... tough call.
We've preached the importance of recovery nutrition. I'm gonna put in a plug now for the Equate Weight-Loss Shake from WalMart as a fantastic option for the 45-60 minute post-run recovery window, after the 15 minute post-run gatorade/powerade window. Forget the 'Weight-Loss' moniker, we're talking recovery now. All you returnees know I am a big fan of Balance Bars. But check out a side by side comparison of the two, add in that the shake will be absorbed quicker, and then do a cost comparison. Either way, experiment for yourself, there are many solid options. But just make sure to make recovery nutrition a daily part of your training.
Friday, June 17, 2011
transitions
As we approach week four of the schedule you'll notice it's the last week of the 'transition' phase and next week begins the cross country aerobic phase. Pay attention to the SUMMER'11 NOTES tab, however, as nothing changes yet with your daily running pattern. Weeks four and five are just easy aerobic running. It's not until week six that the pattern changes to include aerobic fartlek running and 80% aerobic running. And don't forget your fast striding once a week! Of course, stretching, core work, and proper recovery nutrition should continue unabated.
A lot of new names showing up in the comments section. Some old, as well as new, names are missing though. Let's get going with reporting your weekly running. And new people, don't be afraid to tell everyone a little bit about yourself :)
A lot of new names showing up in the comments section. Some old, as well as new, names are missing though. Let's get going with reporting your weekly running. And new people, don't be afraid to tell everyone a little bit about yourself :)
Monday, June 6, 2011
The hard...is what makes it great
All packed and ready to head to Des Moines tomorrow for the NCAA Outdoor National Championships. Three women will compete in the 400H, the PV, and the TJ. Send positive thoughts their way on Wednesday and Friday as they represent us all in one of the greatest track meets around.
As you embark on week two of your summer training, I think about what lays ahead. Being twenty-some years removed from my competitive days, I remember most the many memorable times with my teammates and coaches. I can read through meticulous training logs and see the immense commitment that was made, but really, the training is just a blur. Still, it's not lost on me what each of you choose to undertake, and you have my respect for that choice. Truthfully, I'm also envious of your youth, your healthy knees, your ability to pursue such an endeavor.
Watching the NCAA Women's Softball World Series on TV today, I saw a quote taped to the wall in one of the team's dugout. It's from the movie 'A League of Their Own', with Tom Hanks playing a baseball manager named Jimmy Dugan. And I immediately thought of you, and what the upcoming year promises...
"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it great." - Jimmy Dugan
If you don't understand that now, in time, you will. I promise you it's the truth.
As you embark on week two of your summer training, I think about what lays ahead. Being twenty-some years removed from my competitive days, I remember most the many memorable times with my teammates and coaches. I can read through meticulous training logs and see the immense commitment that was made, but really, the training is just a blur. Still, it's not lost on me what each of you choose to undertake, and you have my respect for that choice. Truthfully, I'm also envious of your youth, your healthy knees, your ability to pursue such an endeavor.
Watching the NCAA Women's Softball World Series on TV today, I saw a quote taped to the wall in one of the team's dugout. It's from the movie 'A League of Their Own', with Tom Hanks playing a baseball manager named Jimmy Dugan. And I immediately thought of you, and what the upcoming year promises...
"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it great." - Jimmy Dugan
If you don't understand that now, in time, you will. I promise you it's the truth.
Saturday, May 28, 2011
return to running
Sorry for the delay in sending out training schedules - we will be able to get them to you next week when we return from the NCAA East Preliminary Round in Bloomington, IN. Below is a three week return to running schedule for everyone starting back. Those already back to running, keep the next three weeks easy and light. When you get your mileage schedules, don't worry if you don't hit the numbers for these first three weeks. Keep your runs easy and relatively short. Gradually build of the length of your runs through this return to running schedule and keep the pace of your runs pretty gentle. Let your body re-adjust to the routine of running. Make sure you do plenty of stretching, particulary hip flexors and calves/achilles. Lastly, call/text if you have questions; look for your schedule to be emailed by mid-week.
sun - light aerobic running
mon - off
tue - light aerobic running
wed - light aerobic running
thu - off
fri - light aerobic running
sat - light aerobic running
sun - light aerobic running
mon - off
tue - light aerobic running
wed - light aerobic running
thu - light aerobic running
fri - light aerobic running
sat - off
sun - aerobic running
mon - aerobic running
tue - light aerobic running
wed - aerobic running
thu - aerobic running
fri - off
sat - aerobic running
sun - light aerobic running
mon - off
tue - light aerobic running
wed - light aerobic running
thu - off
fri - light aerobic running
sat - light aerobic running
sun - light aerobic running
mon - off
tue - light aerobic running
wed - light aerobic running
thu - light aerobic running
fri - light aerobic running
sat - off
sun - aerobic running
mon - aerobic running
tue - light aerobic running
wed - aerobic running
thu - aerobic running
fri - off
sat - aerobic running
Sunday, May 8, 2011
post-exams
Schedule for the week is listed below:
mon - (10:00 AM) light aerobic running + technique strides
tue - (10:00 AM) workout or shake-out & PM all-comers meet
(events: 800m, mile, 5000m)
wed - light aerobic running + strides
thu - TRAVEL & light aerobic running + strides
fri - competition; 1500m, 3000SC, 5000 (time tbd - meet for shake-out)
sat - competition; 800m (time tbd - meet for shake-out)
sun - long aerobic running for those continuing to race
mon - (10:00 AM) light aerobic running + technique strides
tue - (10:00 AM) workout or shake-out & PM all-comers meet
(events: 800m, mile, 5000m)
wed - light aerobic running + strides
thu - TRAVEL & light aerobic running + strides
fri - competition; 1500m, 3000SC, 5000 (time tbd - meet for shake-out)
sat - competition; 800m (time tbd - meet for shake-out)
sun - long aerobic running for those continuing to race
Sunday, May 1, 2011
post-penn
"But the reason why Penn is so significant to me is: That was my wake-up call that basically said, 'Accept responsibility. You came here for a reason.'
The next year, for the first time in my life, I found intense commitment in myself. I couldn't wait for Penn to come. I was dying for it to come back. I wanted to be ready. It's amazing that one year captured my whole maturing process. That's why I'm very fond of Penn - it's a love-hate relationship - because it forced me into seeing who I was and deciding who I wanted to be."
- 3-time world indoor champion, 4-time Olympian, and Villanova coach Marcus O'Sullivan, after a disappointing junior year
Just wanted to share a great quote I came across last week in the online build up to the Penn Relays. Read it, take it to heart, not just regarding Penn Relays, but about your athletic career and life. Whatever level of commitment you have, whatever level of effort you will give, dig deeper and you will find there are new levels to explore.
Exam week is here, it's hard to believe another academic year is almost in the books, no pun intended. Good luck on your finals! The general schedule for the week is listed below, along with a re-post from this time last year.
The recipe for success in the next two weeks is simple; exams will certainly make the 'rest' part of the equation a challenge!
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 - aerobic running
tue - workout day or ATC race (1500-approx 8pm/3000-8:30pm)
wed - aerobic running (workout day for Penn 10k racers)
thu - aerobic running
fri - workout
sat - on your own, aerobic running
sun - long aerobic running (AM practice time tbd)
The next year, for the first time in my life, I found intense commitment in myself. I couldn't wait for Penn to come. I was dying for it to come back. I wanted to be ready. It's amazing that one year captured my whole maturing process. That's why I'm very fond of Penn - it's a love-hate relationship - because it forced me into seeing who I was and deciding who I wanted to be."
- 3-time world indoor champion, 4-time Olympian, and Villanova coach Marcus O'Sullivan, after a disappointing junior year
Just wanted to share a great quote I came across last week in the online build up to the Penn Relays. Read it, take it to heart, not just regarding Penn Relays, but about your athletic career and life. Whatever level of commitment you have, whatever level of effort you will give, dig deeper and you will find there are new levels to explore.
Exam week is here, it's hard to believe another academic year is almost in the books, no pun intended. Good luck on your finals! The general schedule for the week is listed below, along with a re-post from this time last year.
The recipe for success in the next two weeks is simple; exams will certainly make the 'rest' part of the equation a challenge!
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 - aerobic running
tue - workout day or ATC race (1500-approx 8pm/3000-8:30pm)
wed - aerobic running (workout day for Penn 10k racers)
thu - aerobic running
fri - workout
sat - on your own, aerobic running
sun - long aerobic running (AM practice time tbd)
Sunday, April 24, 2011
the carnival
One of the greatest track & field meets in the world takes place this weekend in the City of Brotherly Love and we will be well represented - The Penn Relay Carnival.
Sorry for the lack of detail in the post of this week's schedule!
Workout will be on Tuesday, except for those competing at Penn on Thursday who will workout out on Monday. If you compete on Thursday but are not at practice on Monday, you will do a lighter workout on Tuesday. Those not competing at Penn will workout again on their own on Friday.
Bottom line, show up at practice on Monday if you are able to. If you are not able to be at practice on Monday, do a short, light run with some 'fast & relaxed' strides afterwards.
Sorry for the lack of detail in the post of this week's schedule!
Workout will be on Tuesday, except for those competing at Penn on Thursday who will workout out on Monday. If you compete on Thursday but are not at practice on Monday, you will do a lighter workout on Tuesday. Those not competing at Penn will workout again on their own on Friday.
Bottom line, show up at practice on Monday if you are able to. If you are not able to be at practice on Monday, do a short, light run with some 'fast & relaxed' strides afterwards.
Sunday, April 17, 2011
tobacco road
monday
800j, dynamic wu
+ aerobic running
+ 8 x technique strides
(10k - do Tue workout today)
tuesday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3' @ 85% + 3 x 300 cut-downs
+ general strength/hurdle walkovers
(10k - OFF)
wednesday
OFF / Travel
(10k - light aerobic run + strides on own)
(5k only - do Tue workout today)
thursday
AM shake-out run - tbd
10k race
(5k only - OFF)
friday
AM shake-out run - tbd
800, 1500, 3000SC race
saturday
AM shake-out run - tbd
800, 1500, 5000 race
sunday (on your own)
medium-long aerobic running
800j, dynamic wu
+ aerobic running
+ 8 x technique strides
(10k - do Tue workout today)
tuesday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3' @ 85% + 3 x 300 cut-downs
+ general strength/hurdle walkovers
(10k - OFF)
wednesday
OFF / Travel
(10k - light aerobic run + strides on own)
(5k only - do Tue workout today)
thursday
AM shake-out run - tbd
10k race
(5k only - OFF)
friday
AM shake-out run - tbd
800, 1500, 3000SC race
saturday
AM shake-out run - tbd
800, 1500, 5000 race
sunday (on your own)
medium-long aerobic running
Sunday, April 10, 2011
the end game
"Training is not only what you do in the official workouts. Training is also how you work, how you eat, how you rest. In other words, how you live." - renowned Italian coach, Renato Canova
...and former great coach of Villanova, Jumbo Elliot, always said "live like a clock".
As we reach this final push to the end of the season, consistency in training and all that training entails is of the utmost importance. DO WHAT YOU HAVE BEEN DOING. If you have been running a certain number of mornings during the week, continue that even if you run very short distances of even 2-3 miles. Keep the frequency of runs each week that you have thrived off over the last few months. Keep the same rhythm of your training.
Many of you want to see the workouts, I understand. Sorry for the delay. Focus on your part, living like a clock, the efforts with recovery, winning with nutrition...so many of you are doing such great things. The workouts will take care of themselves in due time.
Lastly, I hope some of you watched the final round of The Masters golf tournament. What a testament to how important execution is in the heat of competition. As we have talked, how you execute the details has a huge impact on your success. And how you execute in the days leading up to a race determines how you execute on race day.
monday
800j, dynamic wu
+ aerobic running
+ 6-8 x technique strides
+ mcmillan II core
tuesday
800j, mcmillan wu, baton exchanges or starts
800: 6 x 200, r= 2'
1500: 3 x 200 + 3 x 600 + 3 x 300 cut-downs, r= 200j/600j/300j
5k/10k: 3-4 x 1500, r= 4-5' or 800 + 4800 AT run + 800
3000SC: 5 x 800 cut-downs, r= 4-5' (2nd lap w/ hurdles on 1,3,5)
+ general strength/hurdle walkovers
wednesday
800j, foot drill wu
+ aerobic running
+ 8 x barefoot strides
thursday
800j, speed ladder wu
+ aerobic running
+ either 100's or 150's
+ mcmillan II core
friday (time - tbd)
3000SC: 8-10 x 400 w/ barriers
5k/10k: long aerobic running
1500: 800 + 4x200 OR 8-10 x 300, r= 300j OR long aerobic running
saturday (on own)
foot drill wu
+ aerobic running
+ stretching
sunday (9:00AM)
long aerobic running
+ cool-down exercises
+ recovery at training room
...and former great coach of Villanova, Jumbo Elliot, always said "live like a clock".
As we reach this final push to the end of the season, consistency in training and all that training entails is of the utmost importance. DO WHAT YOU HAVE BEEN DOING. If you have been running a certain number of mornings during the week, continue that even if you run very short distances of even 2-3 miles. Keep the frequency of runs each week that you have thrived off over the last few months. Keep the same rhythm of your training.
Many of you want to see the workouts, I understand. Sorry for the delay. Focus on your part, living like a clock, the efforts with recovery, winning with nutrition...so many of you are doing such great things. The workouts will take care of themselves in due time.
Lastly, I hope some of you watched the final round of The Masters golf tournament. What a testament to how important execution is in the heat of competition. As we have talked, how you execute the details has a huge impact on your success. And how you execute in the days leading up to a race determines how you execute on race day.
monday
800j, dynamic wu
+ aerobic running
+ 6-8 x technique strides
+ mcmillan II core
tuesday
800j, mcmillan wu, baton exchanges or starts
800: 6 x 200, r= 2'
1500: 3 x 200 + 3 x 600 + 3 x 300 cut-downs, r= 200j/600j/300j
5k/10k: 3-4 x 1500, r= 4-5' or 800 + 4800 AT run + 800
3000SC: 5 x 800 cut-downs, r= 4-5' (2nd lap w/ hurdles on 1,3,5)
+ general strength/hurdle walkovers
wednesday
800j, foot drill wu
+ aerobic running
+ 8 x barefoot strides
thursday
800j, speed ladder wu
+ aerobic running
+ either 100's or 150's
+ mcmillan II core
friday (time - tbd)
3000SC: 8-10 x 400 w/ barriers
5k/10k: long aerobic running
1500: 800 + 4x200 OR 8-10 x 300, r= 300j OR long aerobic running
saturday (on own)
foot drill wu
+ aerobic running
+ stretching
sunday (9:00AM)
long aerobic running
+ cool-down exercises
+ recovery at training room
Sunday, April 3, 2011
into the homestretch
Still finalizing the workouts for the week leading up to our last meet prior to the conference meet and will post more later tonight. However I did want to get up the info regarding Monday - TAKE OFF ON MONDAY. In a couple of weeks we will highly recommend a day off before leaving for the conference meet, so there will not be a day off next week. Tomorrow is your opportunity to take a complete rest day. I will be at the track in the afternoon if the men's steeplers want to do some light hurdle work. If you don't like taking a day off before the Tuesday workout, I would recommend a very light and short run on your own tomorrow.
tuesday
w1500: 2 x 200, 1 x 1000 + 1 x 600
m1500: 8 x 400, r= 400j
w800: 2 x 500
m&w 5000: 4 x 400 @ 1500GP, r= 1'
m&w10k: 25 x 400 @ 10kGP, r= 30" (fb= later in week?)
m&w3kSC: 4 x 200 + 2-3 x 600H + 200
tuesday
w1500: 2 x 200, 1 x 1000 + 1 x 600
m1500: 8 x 400, r= 400j
w800: 2 x 500
m&w 5000: 4 x 400 @ 1500GP, r= 1'
m&w10k: 25 x 400 @ 10kGP, r= 30" (fb= later in week?)
m&w3kSC: 4 x 200 + 2-3 x 600H + 200
Monday, March 28, 2011
sweet home alabama
This week looks to be a little challenging with showers in the weather forecast throughout the week. Make sure you are recovering this week, communicate with the coaches if you think you need extra recovery. Daily schedule is below: monday aerobic running + sprint drills + 6 x 100 'light & fluid' + mcmillan II core tuesday 1500: 5 x 400, r= 5' 5k-10k: 1500 @ 5k + 3-4 miles @ AT + 1500 @ 5k 3kSC: 4x400, r= 1' + 3x800 w/hurdles, r= 3' + 3x200 w/hurdles + general strength wednesday aerobic running + 8 x barefoot strides on grass + mcmillan II core thursday 1500-3kSC: 4-5 mile progression run to AT pace 5k-10k: medium long run + general strength friday aerobic running on own + 2 x 200 travel to auburn saturday shake-out run in AM competition in PM sunday (time-tbd) long aerobic running + cool-down exercises + recovery at training room
Sunday, March 20, 2011
up and running
A solid first weekend of outdoor racing in the books, a focused week of spring break ahead. The first half of the week is outlined below. We'll fill you in on the last half of the week as we formulate the next few weeks of racing.
monday (10:30 AM)
800j, dynamic wu w/ extra ABC sprint drills
aerobic running
+ 8 x 'light & fluid' strides on grass
+ foot drills in sand
+ mcmillan II core
(light hurdle routine for 3000SC)
tuesday (10:30 AM)
800j, mcmillan wu, 3 x 50m starts
+ (1500) 4 x 300 + 2 x 800 + 3 x 400
+ (3kSC, 5k, 10k) 80% run at park lake loop; w= 8mi / m= 10mi
+ (w800) 6 x 200, r= 2'
+ general strength w/ plyo's
wednesday (10:30 AM)
800j, dynamic foot drills
+ aerobic running
+ (w800: step-down workout)
+ 8 x barefoot strides on grass
(waterjump technique for 3000SC)
monday (10:30 AM)
800j, dynamic wu w/ extra ABC sprint drills
aerobic running
+ 8 x 'light & fluid' strides on grass
+ foot drills in sand
+ mcmillan II core
(light hurdle routine for 3000SC)
tuesday (10:30 AM)
800j, mcmillan wu, 3 x 50m starts
+ (1500) 4 x 300 + 2 x 800 + 3 x 400
+ (3kSC, 5k, 10k) 80% run at park lake loop; w= 8mi / m= 10mi
+ (w800) 6 x 200, r= 2'
+ general strength w/ plyo's
wednesday (10:30 AM)
800j, dynamic foot drills
+ aerobic running
+ (w800: step-down workout)
+ 8 x barefoot strides on grass
(waterjump technique for 3000SC)
Sunday, March 13, 2011
into the great outdoor
With the Ides of March upon us, so to is a promising outdoor season full of hope and optimism! We will keep an eye on the weather for Tuesday; if the rain is forecasted to be heavy, there is a chance we will move the main workout to Wednesday.
Steeple hurdle routine will commence Monday morning with the hurdles set up at 8:00 AM. Tuesday's workout will incorporate some hurdling, and there will be some water jump work this week.
monday
800j, dynamic wu
+ aerobic running
+ 6 x 100 cut-downs, r= 100w
(w= 17,16,15,15,14,14 /m= 15,14,13,13,12,12)
+ mcmillan II core
tuesday
800j, mcmillan wu, baton exchanges
+ anaerobic running for 800 & 1500 of 400's
+ anaerobic threshold running for 5000 & 10,000 of 1000's
+ general strength
wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
+ water jump technique for 3000SC
thursday
800j, speed ladder
+ aerobic running
+ sprint drills
+ 3 x 200 cut-down to race pace
+ mcmillan II core
friday
tba - shake-out run
+ competition: 800, 1500, 3000SC, 5000
+ general strength
those not competing:
tba - anaerobic running
saturday
tba - shake-out run
+ competition: 4 x 800, 4 x 400
those not competing:
aerobic running
sunday (optional practice - tba)
long-aerobic running
+ cool-down exercises
+ recovery
Steeple hurdle routine will commence Monday morning with the hurdles set up at 8:00 AM. Tuesday's workout will incorporate some hurdling, and there will be some water jump work this week.
monday
800j, dynamic wu
+ aerobic running
+ 6 x 100 cut-downs, r= 100w
(w= 17,16,15,15,14,14 /m= 15,14,13,13,12,12)
+ mcmillan II core
tuesday
800j, mcmillan wu, baton exchanges
+ anaerobic running for 800 & 1500 of 400's
+ anaerobic threshold running for 5000 & 10,000 of 1000's
+ general strength
wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
+ water jump technique for 3000SC
thursday
800j, speed ladder
+ aerobic running
+ sprint drills
+ 3 x 200 cut-down to race pace
+ mcmillan II core
friday
tba - shake-out run
+ competition: 800, 1500, 3000SC, 5000
+ general strength
those not competing:
tba - anaerobic running
saturday
tba - shake-out run
+ competition: 4 x 800, 4 x 400
those not competing:
aerobic running
sunday (optional practice - tba)
long-aerobic running
+ cool-down exercises
+ recovery
Sunday, March 6, 2011
almost spring redux
Let's try the 'almost spring' theme again...after today, the weather felt anything but spring-like. And sorry for the late post...
Steeplechase hurdle routine on monday morning only for this week. The hurdles will be set up at 8am, make it when you can. Thursday you can do some hurdling after the afternoon practice.
monday
800j, dynamic wu
+ aerobic running
+ 6 x 100 cut-downs w/ 100w recovery
(w= 17, 16, 16, 15, 15, 14 / m= 15, 14, 14, 13, 13, 12)
+ mcmillan stage II core
tuesday
800j, mcmillan wu, 3 x start (40, 60, 80)
+ anaerobic running on track, 12-16 x 400, r= 400j
(some 10k will most likely do an 80% run at park)
+ general strength
wednesday (ON YOUR OWN)
dynamic foot drills
+ aerobic running
+ 8 x barefoot strides
thursday
800j, dynamic wu
+ aerobic running
+ sprint drills
+ 5 x 70 (30 fly, 40 sprint)
+ mcmillan stage II core
friday
800j, mcmillan wu, 3 x 50 starts
+ anaerobic running, 6 x 800, r= 400j OR 20 x 200, r= 200j
+ general strength
saturday (ON YOUR OWN)
foot drills
+ aerobic running
+ stretching
sunday (ON YOUR OWN)
long aerobic running
+ cool-down exercises
+ recovery
Sunday, February 27, 2011
almost spring
The weather for most of the week ahead looks great. Monday will be challenging, read more about that below. And the weekend forecast calls for rain. But Tuesday through Friday look great.
monday
(the forecast shows severe weather coming through the area from around noon through the early evening. I will be at the track from 8-10AM, and encourage everyone who can to arrange to be there at some point during that window to go through the practice agenda. If you cannot be there during that time, you should get practice in before the weather turns bad. For steeplers, we will go through the hurdle routine after your run.)
800j, dynamic wu
+ aerobic running
+ 5 x 90 (30float, 30sprint, 30 float)
+ hurdle routine
+mcmillan stage II core
tuesday
800j, mcmillan wu, 3 x start-40, 60, 80
+ 12-16 x 400, r= 400j
+ general strength & hurdle walk-overs
wednesday
800j, foot drill wu
+ aerobic running
+ 6-8 x barefoot strides on grass
+ yoga stretching
thursday
(AM hurdle routine for steeplers)
800j, dynamic foot drill
+ aerobic running
+ 5 x 70 (30float, 40sprint)
+ mcmillan stage II core
friday
800j, mcmillan wu, 3 x 50 starts
+ 5 x 1000 approaching 3k pace, r= 500j
(steeplers will incorporte hurdles)
+ general strength & hurdle walk-overs
saturday (ON YOUR OWN)
foot drill wu
+ aerobic running
+ stretching
sunday (time-tbd)
long aerobic running at kennesaw
+ cool-down exercises
+ recovery at training room
monday
(the forecast shows severe weather coming through the area from around noon through the early evening. I will be at the track from 8-10AM, and encourage everyone who can to arrange to be there at some point during that window to go through the practice agenda. If you cannot be there during that time, you should get practice in before the weather turns bad. For steeplers, we will go through the hurdle routine after your run.)
800j, dynamic wu
+ aerobic running
+ 5 x 90 (30float, 30sprint, 30 float)
+ hurdle routine
+mcmillan stage II core
tuesday
800j, mcmillan wu, 3 x start-40, 60, 80
+ 12-16 x 400, r= 400j
+ general strength & hurdle walk-overs
wednesday
800j, foot drill wu
+ aerobic running
+ 6-8 x barefoot strides on grass
+ yoga stretching
thursday
(AM hurdle routine for steeplers)
800j, dynamic foot drill
+ aerobic running
+ 5 x 70 (30float, 40sprint)
+ mcmillan stage II core
friday
800j, mcmillan wu, 3 x 50 starts
+ 5 x 1000 approaching 3k pace, r= 500j
(steeplers will incorporte hurdles)
+ general strength & hurdle walk-overs
saturday (ON YOUR OWN)
foot drill wu
+ aerobic running
+ stretching
sunday (time-tbd)
long aerobic running at kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, February 20, 2011
courage for the week
The physical preparation is all but done as we head into conference weekend. All that remains is a little aerobic tune-up and some cut-downs for a little rhythm. After that it is time to steel ourselves with courage for our upcoming opportunities.
What is courage? You can find many definitions, but I what to share one I read recently that comes to mind now:
"Courage is the capacity to confront what can be imagined." - Leo C. Rosten
As you have diligently prepared physically, all of you have imagined your race this weekend. You have visualized it, even dreamt about it. Now is the time to make what you have imagined a glorious reality.
monday
*note - we are meeting for practice; not on your own today
800j, dynamic wu
+ aerobic running
+ 4 x 100 'light & fluid'
+ baton exchanges as needed
+mcmillan stage II core
tuesday
800j, mcmillan wu
+ AT fartlek @ 85%: 5', 4', 3' w/equal recovery @ 65%
+ one mile jog
+ 3x300 cut-downs, r= 300j (w=58, 55, 52/m=48, 45, 42)
+ general strength & hurdle walkovers
wednesday
off, travel, dynamic wu & stretch upon arrival
(3k only - aerobic running on own before departure)
thursday
light aerobic running + 2 x 200 @ race pace
(3k only - off, dynamic wu & stretch)
friday
shake-out run, time-tbd
COMPETITION
(3k only - light aerobic running + 2 x 200 @ race pace)
saturday
shake-out run, time-tbd
COMPETITION
sunday
tba
NOT-TRAVELING THIS WEEK
m - aerobic running
tu - anaerobic intervals on track
w - aerobic running
th - aerobic running
f - anaerobic intervals on track
sa - aerobic running
su - tba
What is courage? You can find many definitions, but I what to share one I read recently that comes to mind now:
"Courage is the capacity to confront what can be imagined." - Leo C. Rosten
As you have diligently prepared physically, all of you have imagined your race this weekend. You have visualized it, even dreamt about it. Now is the time to make what you have imagined a glorious reality.
monday
*note - we are meeting for practice; not on your own today
800j, dynamic wu
+ aerobic running
+ 4 x 100 'light & fluid'
+ baton exchanges as needed
+mcmillan stage II core
tuesday
800j, mcmillan wu
+ AT fartlek @ 85%: 5', 4', 3' w/equal recovery @ 65%
+ one mile jog
+ 3x300 cut-downs, r= 300j (w=58, 55, 52/m=48, 45, 42)
+ general strength & hurdle walkovers
wednesday
off, travel, dynamic wu & stretch upon arrival
(3k only - aerobic running on own before departure)
thursday
light aerobic running + 2 x 200 @ race pace
(3k only - off, dynamic wu & stretch)
friday
shake-out run, time-tbd
COMPETITION
(3k only - light aerobic running + 2 x 200 @ race pace)
saturday
shake-out run, time-tbd
COMPETITION
sunday
tba
NOT-TRAVELING THIS WEEK
m - aerobic running
tu - anaerobic intervals on track
w - aerobic running
th - aerobic running
f - anaerobic intervals on track
sa - aerobic running
su - tba
Sunday, February 13, 2011
a(naerobic)-town
*please take a minute to read again the remarks from last week's post regarding anaerobic training - it is important that you understand what we are trying to accomplish during the anaerobic workouts.
tuesday
800j, mcmillan wu, 3 x start (40m, 60m, 80m)
+ anaerobic training,
*STEEPLE - for those of the steeple ilk, we need to establish a twice weekly routine of beginning hurdling. The best opportunity for many of you is to do this in the mornings on monday's and wednesday's with a light run to the track, completion of the routine, then a light run to finish. Currently we will have a group at 9:30 AM, but will work on setting up another time as well.
monday (on your own)
recommended day off of running w/ mcmillan stage II core
(you may choose to complete a short light run to get mileage)
monday (on your own)
recommended day off of running w/ mcmillan stage II core
(you may choose to complete a short light run to get mileage)
tuesday
800j, mcmillan wu, 3 x start (40m, 60m, 80m)
+ anaerobic training,
(MD = 8 x 600, r= 400j, LD = 5-6 x 1000, r= 400j)
(mkd = 8 x 1000 @ 85+%, r= 1')
+ general strength
wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 4 x 150m strides w/ 2 x 20m sprint zones
+ mcmillan stage II core
friday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training, 12-16 x 400, r= 400j
+ general strength
wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 4 x 150m strides w/ 2 x 20m sprint zones
+ mcmillan stage II core
friday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training, 12-16 x 400, r= 400j
(? mkd = 10-12 x 300, r= 300j)
+ general strength
saturday (on your own)
+ general strength
saturday (on your own)
foot drills wu
+ aerobic running
+ aerobic running
+ stretching
sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room
sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room
Sunday, February 6, 2011
first anaerobic phase
This week marks the beginning of the first anaerobic phase which will last about five weeks. During this phase we'll introduce training in the anaerobic zone with very general workouts. From a pace perspective, think in terms of 3k-5k pace. At these speeds you should be able to handle for the most part longer intervals and higher volumes, which will provide the systemic response you need to develop the ability to buffer higher lactate levels. As always, you need to partner with the coaches in these workouts - we will provide paces and volumes that we feel are appropriate; but you have to learn your body and the feedback it provides. Pay attention, you should never be buried anaerobically, but rather should finish workouts sufficiently fatigued and with a feeling that you could have completed a couple more intervals. Below is the general outline for the week, be aware that some schedules will differ.
monday (on your own)
aerobic running
+ 6 x technique strides
+ mcmillan stage II core
+ MANDATORY TOTAL PERSON EVENT IN EVENING
tuesday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training on track, 6-8 x 800, r= 400j
(mkd: 10 x 300, r= 500j)
+ general strength
wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 5 x 70m (30 acc + 40 sprint)
(those competing this weekend, 2 x 200 @ race pace)
+ mcmillan stage II core
friday
those competing:
shake-out run and travel
+ competition
+ general strength
those not competing:
varied workouts, some anaerobic, some 80%
+ general strength
saturday
those competing:
shake-out run and competition
+ general strength
those not competing:
aerobic running on own
sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room
monday (on your own)
aerobic running
+ 6 x technique strides
+ mcmillan stage II core
+ MANDATORY TOTAL PERSON EVENT IN EVENING
tuesday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training on track, 6-8 x 800, r= 400j
(mkd: 10 x 300, r= 500j)
+ general strength
wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 5 x 70m (30 acc + 40 sprint)
(those competing this weekend, 2 x 200 @ race pace)
+ mcmillan stage II core
friday
those competing:
shake-out run and travel
+ competition
+ general strength
those not competing:
varied workouts, some anaerobic, some 80%
+ general strength
saturday
those competing:
shake-out run and competition
+ general strength
those not competing:
aerobic running on own
sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room
Sunday, January 30, 2011
and the aerobic hits just keep on coming
After much discussion, we've decided to extend our aerobic phase for another one to two weeks. The men seem to be in a good groove and the women are also. We like the aerobic gains we see taking place and while the race results for the women haven't been as solid across the board as the men, we think this is due more to factors other than the lack of any anaerobic work yet. For one, the disruptive weather has kept us from finishing runs down at the track with some strides and accelerations, which we believe the women need more of in order to feel a little sharper. And for another, many of our women just need more experience in order to execute race plans effectively and in a relaxed manner.
monday
hurdle work & speed ladder
+ aerobic running
+ 6 x technique strides
+ general strength
+ yoga
tuesday
mcmillan wu
+ anaerobic threshold running on track; w= 4-5 x 1600, r= 1' / m= 5-6 x 1600, r= 1'
+ mcmillan II core
+ optional squats
wednesday
dynamic wu
+ aerobic running
+ 4 x 150 w/ ins & outs
+ recovery stratgies, i.e. foam rolling, stretching
thursday (on own)
aerobic running
+ stretching
friday
competition
OR
those not traveling:
3:30 PM - AT run @ 85% on track or cinder loop; w= 3.5-4 mi / m= 4-4.5 mi
+ mcmillan II core
+ optional squats
saturday
competition
OR
those not traveling:
aerobic running on own
sunday (time-tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room
monday
hurdle work & speed ladder
+ aerobic running
+ 6 x technique strides
+ general strength
+ yoga
tuesday
mcmillan wu
+ anaerobic threshold running on track; w= 4-5 x 1600, r= 1' / m= 5-6 x 1600, r= 1'
+ mcmillan II core
+ optional squats
wednesday
dynamic wu
+ aerobic running
+ 4 x 150 w/ ins & outs
+ recovery stratgies, i.e. foam rolling, stretching
thursday (on own)
aerobic running
+ stretching
friday
competition
OR
those not traveling:
3:30 PM - AT run @ 85% on track or cinder loop; w= 3.5-4 mi / m= 4-4.5 mi
+ mcmillan II core
+ optional squats
saturday
competition
OR
those not traveling:
aerobic running on own
sunday (time-tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room
Sunday, January 23, 2011
After a solid week of aerobic efforts, this week possibly brings some challenging weather on Tuesday. If the weather permits, the schedule will be as follows below. If the weather doesn't permit a workout on Tuesday, we will move the workout day to Wednesday and do an aerobic fartlek on the cinder loop or on the track.
OFF - no running
tuesday (weather permitting)
mcmillan wu
+ AT run @ 85% on park cinder loop or track; w= 3.5-4 mi / m= 4 mi
+mcmillan II core
+ optional squats
wednesday
hurdle drills
+ aerobic running
+ yoga
thursday
dynamic wu + speed ladder
+ aerobic running
+ 3 x 300 cut-downs
+ general strength
friday
travel to ky
+ light aerobic running + 2 x 200 @ race pace
+ abbreviated mcmillan II core
those not traveling:
+ abbreviated mcmillan II core
those not traveling:
aerobic intervals on track
saturday
competition
those not traveling:
aerobic running on own
sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ training room recovery
Monday, January 17, 2011
more aerobic
monday (10:00 am)
dynamic wu & speed ladder
+ aerobic running at river
+ 4-6 x technique strides
+ general strength back at campus
tuesday
mcmillan wu
+ strong aerobic running @ 80% at park lake loop
or alternate workout on cinder loop @ 85%
+mcmillan II core
+ optional squats
(most will do 80% run)
wednesday
foot drills
+ aerobic running
+ yoga
thursday
dynamic wu
+ aerobic running
+ 3 x 200 @ mile GP, r= 500j
+ general strength
friday
mcmillan wu
+ anaerobic threshold intervals @ 85% on cinder loop or track
+ mcmillan II core
+ optional squats
saturday (on own)
light aerobic running or OFF
sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ training room recovery
dynamic wu & speed ladder
+ aerobic running at river
+ 4-6 x technique strides
+ general strength back at campus
tuesday
mcmillan wu
+ strong aerobic running @ 80% at park lake loop
or alternate workout on cinder loop @ 85%
+mcmillan II core
+ optional squats
(most will do 80% run)
wednesday
foot drills
+ aerobic running
+ yoga
thursday
dynamic wu
+ aerobic running
+ 3 x 200 @ mile GP, r= 500j
+ general strength
friday
mcmillan wu
+ anaerobic threshold intervals @ 85% on cinder loop or track
+ mcmillan II core
+ optional squats
saturday (on own)
light aerobic running or OFF
sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ training room recovery
Sunday, January 9, 2011
ice, ice baby
EDITED on Monday, Jan 10th due to inclement weather!
monday (on own)
aerobic running
+ general strength exercises
(EDIT - IF coaches can get to campus, practice will be at 2:00 pm; we will send a text as soon as possible on Tuesday to let you know. If we are able to get in hard effort, all will do 85% threshold run. If we are not able to get in hard effort, all will do aerobic run; then on Wed all will do aerobic fartlek - 5', 4', 3', 2', 1')
tuesday - 2:00 pm
mcmillan wu
85% threshold running; w= 3.5-4 mi, m= 4 mi
+ mcmillan II core
+ optional squats
wednesday
dynamic wu
+ aerobic running
+ hip circuit
thursday
dynamic foot drills
+ aerobic running
+ 4 x 70 (30 stride, 40 sprint)
+ general strength exercise
friday
travel to lexington
+ light aerobic running and 2 x 200 at race pace
+ mcmillan II core
OR
mcmillan wu
mcmillan wu
85% threshold running; w= 3.5-4 mi, m= 4 mi
+ mcmillan II core
+ optional squats
wednesday
dynamic wu
+ aerobic running
+ hip circuit
thursday
dynamic foot drills
+ aerobic running
+ 4 x 70 (30 stride, 40 sprint)
+ general strength exercise
friday
travel to lexington
+ light aerobic running and 2 x 200 at race pace
+ mcmillan II core
OR
mcmillan wu
+ LD - 80% steady running on lake loop; w= 7-8 mi, m= 9-10 mi
+ MD - 85% threshold running, 3.5-4 mi as intervals
+ mcmillan II core
+ optional squats
saturday
competition
OR
aerobic running on own
+ daily health exercises
sunday (time tbd)
long aerobic running
+ cool-down exercises
+ training room recovery
+ MD - 85% threshold running, 3.5-4 mi as intervals
+ mcmillan II core
+ optional squats
saturday
competition
OR
aerobic running on own
+ daily health exercises
sunday (time tbd)
long aerobic running
+ cool-down exercises
+ training room recovery
Saturday, January 1, 2011
welcome back
The plan for the week is listed below. With no classes to worry about, we will also take care of a couple other things - on wednesday at 10am those who were on the fall xc roster will complete an online survey at the Tech Center; and we hope to schedule a track team picture at some point. We'll let you know more at practice. Lastly, some of our group will compete at Clemson on friday/saturday, we'll let you know when those plans are finalized.
monday (on own)
dynamic warm-up
+ aerobic running
+ 6 x technique strides
tuesday (2:00 pm)
mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
+mcmillan stage two core
+ optional squats
wednesday (2:00 pm)
speed ladder, hurdle work
+ aerobic running
+ hip circuit
thursday (2:00 pm)
dynamic foot drills
+ aerobic running
+ 4 x 150 strides w/ 2 x 20m sprints
friday (2:00 pm)
mcmillan warm-up
+ 85% threshold running; w= 3-4 x 1600, m= 4-5 x 1600, r= 1'
+ mcmillan stage 2 core
+ optional squats
saturday (on own)
aerobic running
sunday (time tbd)
long aerobic running
+ cool-down exercises
+ training room recovery
monday (on own)
dynamic warm-up
+ aerobic running
+ 6 x technique strides
tuesday (2:00 pm)
mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
+mcmillan stage two core
+ optional squats
wednesday (2:00 pm)
speed ladder, hurdle work
+ aerobic running
+ hip circuit
thursday (2:00 pm)
dynamic foot drills
+ aerobic running
+ 4 x 150 strides w/ 2 x 20m sprints
friday (2:00 pm)
mcmillan warm-up
+ 85% threshold running; w= 3-4 x 1600, m= 4-5 x 1600, r= 1'
+ mcmillan stage 2 core
+ optional squats
saturday (on own)
aerobic running
sunday (time tbd)
long aerobic running
+ cool-down exercises
+ training room recovery
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