happy new year

*TEXT COACH YOUR MILEAGE FOR LAST WEEK
*TEXT WORKOUT TIMES TO COACH FOR ANY MEASURABLE WORKOUTS

Last weekend on your own before returning to practice!  You should be back on campus sometime next Monday and ready for practice on Tuesday.  We'll set practice times for next week on the blog next Sunday.

Let's have a great 2016!

monday

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu

+ (long distance) fartlek, 5-7 sets of 3' @ faster than 85%
with 3' recovery @ close to 80%
+ (mid-D - 12 x 400m cut-downs, r= 1')
(start at 5k pace for set of 3, then cut-down)

+ general strength circuit

wednesday
400j + lunge matrix wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand

thursday

800j + dynamic wu
+ 6 x 80m fast striding or 6 x short hill fast; w/ walk recovery
+ 2-3 x 200 @ goal mile pace, r= 200 walk

+ light aerobic running

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 6-7 x 5' @ 85%, r= 3' OR 10-12 x 3' @ 85%, r= 1'

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 6 / m= 7

(mid-D - 2 x 5 x 300 @ R pace, r= 90" + 1600 @ AT; 4' between sets)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

winners think about winning

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"Winners think about winning, losers think about winners."
                           - Conor McGregor, UFC Featherweight Champion

What's on your mind when you step to the starting line, or begin the first rep of a workout, or lace up the shoes for a long run?  That's the challenge...to have the right mindset.  Think about winning, don't think about anyone else.  Win the race, win the workout, win the run, win everyday!  Make it a habit, the results will follow.

And Merry Christmas to all!

monday

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu

+ (long distance) 80% running, w= 7-8 miles / m= 8-9 miles
(can do as continuous run or can break up into segments w/ 90" rest)
+ (middle-distance) 16 x 300m cut-downs, r= 1'
(start at 5k pace for set of 4, then cut-down 1" each set of 4)

+ general strength circuit

wednesday
400j + lunge matrix wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand

thursday

800j + dynamic wu
+ 6 x 80m fast striding or 6 x short hill fast; w/ walk recovery
+ 2-3 x 200 @ goal mile pace, r= 200 walk

+ light aerobic running

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 6-7 x 5' @ 85%, r= 3' OR 10-12 x 3' @ 85%, r= 1'

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 6 / m= 7

(800m - 3 x 400 + 4 x 300 + 4 x 200 @ R pace, r= 90" / 4' between sets)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday break v2016

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*TEXT COACH WORKOUT TIMES FROM LAST WEEK IF YOU HAVE NOT ALREADY
*TEXT WORKOUT TIMES TO COACH FOR ANY MEASURABLE WORKOUTS

Let's use this week as a bit of a recovery from exams.  Try to catch up on sleep and don't make too much of Tuesday's workout - aerobic speed fartlek.  Just go for a run to get your mileage in and once warmed up, every three or four minutes put in a fast thirty seconds.  Later in the week, see how you're feeling and decide on either the fartlek or the workout for Friday.  If you're not sure about anything, text your coaches!  Lastly, make sure you complete the full day's training...that includes warm-up, strides, strength work, recovery, etc...

monday

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu

+ aerobic speed fartlek

(distance run to get in mileage, every 3-4 minutes put in a fast 30")

+ general strength circuit

wednesday
400j + lunge matrix wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand

thursday

800j + dynamic wu
+ 6 x 80m fast striding or 6 x short hill fast; w/ walk recovery

+ light aerobic running

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 6-7 x 5' @ 85%, r= 3' OR 10-12 x 3' @ 85%, r= 1'

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 6 / m= 7

(800m - 8 x 400 @ R pace, r= work/rest of 1:3)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

fall finals '15

***Note practice times of 3:00 PM for Tue & Thu, and 8:00 AM on Fri.
 TEXT coach if you have exam conflicts with the above times.

For those who have a final exam conflict on Tuesday afternoon, there will be an alternate Tuesday time of 8:00 AM.  For any that have a conflict on Tuesday with both times, you should switch Tue and Wed, doing your workout on Wed.  If you have a conflict on Thursday afternoon, you should do that day's training on your own when it best suits your schedule.  If you have a conflict on Friday morning, there will be an alternate time of 3:00 PM, or even on Saturday on your own would be ok.  Also, note that this week will be the last week with a scheduled day off.  Going forward we will be on normal schedule.

Lastly, good luck on your exams!

monday (on your own)
***all should run, even if you normally take Monday's off
***voluntary yoga with Jenna at 3:15 PM in freshman gym

dynamic wu

+ light aerobic running

+ 6 x technique strides on grass

tuesday (3:00 PM)

800j + mcmillan wu

+ aerobic running @ 80% on 2k lake loop, w= 5k+5k+3k / m= 3 x 5k

(800m - on track, 3x400 + 4x300 + 4x200 @ vVO2max)

+ general strength circuit

wednesday

OFF

thursday (3:00 PM)

800j + dynamic wu & speed ladder
+ 6 x fast striding on 40m ramp, r= walk down

+ light aerobic running
+ 3 x 200 @ goal mile pace, r= 200w

(3000SC - hurdle work)

+ mcmillan core

friday (8:00 AM)

800j + mcmillan wu

+ 1600's on track @ ~85%, r= 3' (jog 400m); w= 6 / m= 7
(800m - workout tbd)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies