nattys and the mighty mitochondria

On to Louisville, back to E.P. Tom Sawyer Park, and on the the NCAA National Championships! Congrats to Nahom and congrats to both the men's and women's teams...a great fall season continues!  See below schedules for everyone and make sure you are checking your Teamworks email regarding updated info for the rest of the fall semester and required days off.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by the coach.  But the gods of Aerobic Endurance do not operate under NCAA rules and they will extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off).  Keep this in mind over the next few weeks!

NCAA Nationals:
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (9:00 AM - track)

800j + mcmillan wu

+ 12+ x 300, r= 300j
+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday
travel to Louisville
+ light aerobic running & mobility

friday
light aerobic running on xc course
+ 3-4 x 100 starts from line in spikes

saturday (on your own)

AM shake-out, time - tbd
+ NCAA NATIONALS, m= 10k @ 11:45 AM
+ travel to Atlanta

sunday

no required activity, suggested activity - light aerobic running


Group that did not compete at NCAA South Region:
mon - no required activity, suggested activity: 1 hr cross-training
tue - no required activity, suggested activity: light running + taurus
wed - (3:30 PM) normal Wed practice + Nahom send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: aerobic running + taurus
sat - no required activity, suggested activity: light  running + mobility
sun - (time - tbd) normal Sunday long run at river + recovery

Group that competed at NCAA South Region:
mon - no required activity, suggested activity: off
tue - no required activity, suggested activity: off
wed - (3:30 PM) normal Wed practice + Nahom send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: light running + strength circuit
sat - no required activity, suggested activity: light running + mobility
sun - no required activity, suggested activity: aerobic running + mobility