back to school v.2017

A busy week ahead but finally it's time to come back together as a team! Make sure you're on top of everything and managing your obligations well, it's important that you also have a solid week of training.  In preparation for your return, make sure you get the medical paperwork and the compliance forms done before Thursday of this week.  If you are unsure about anything, text or call one of your coaches asap.

Going back to last week, apparently some didn't quite grasp the important training concept of "super-compensation".  Maybe this will help... SUPER-COMPENSATION

For the workouts this week you'll need to consult the pace chart included as a tab with your annual training plan (or use the one provided below). Determine a very conservative and honest estimate of your current 5k fitness.  Then looking at the pace chart, select the 5k level one below (i.e. slower) your estimate.  Use this level to determine your 80% pace for Tuesday and your 85% for Friday:

Tue: Tempo run at 80% (women = 5-6 miles / men = 7-8 miles), then 4 x 20" fast strides with slow walk back recovery (start 80% a little slower than desired pace, then gradually work your way to desired pace)

Fri: 85% threshold 1600's + 1 x rep @ 5k pace (women = 3 @ 85%, r= 1' + 5' jogging + 1 x 1200 @ 5k) / men = 4-5 @ 85%, r= 1' + 5' jogging + 1 x 1600 @ 5k)

Read that as 1600s @ 85% with 1 minute recovery, then 5 minutes jogging, then 1 x effort at 5k pace.  Make sure you understand workout, if you have questions,  contact us.  These workouts should be done in the mornings. For Friday, workout should be done on the track and we will have it open at 6:00 AM.  Since this is not an official mandatory practice, coaches will not be in attendance during the workout.

Tentative schedule for the week:

FRESHMAN                                    

WED - move-in and begin Jump Start Jacket orientation for all incoming.
THU - run on own in morning, JSJ program 9 AM - 7 PM
FRI - run on own in morning, JSJ program 9 AM - 4 PM
(see schedule below for full team)

UPPERCLASSMEN
THU - move-in
FRI - run on own in morning, team lunch at 12 noon, upperclassmen social/leadership at 1 PM
(see schedule below for full team)

FULL TEAM
FRI - team dinner and social at 5:30 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team BBQ at 5:30 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 3 PM

MON - fall semester classes begin
TUE - first official practice at 6 AM...P45417!