new beginnings for most

While next up is a trip to Austin, TX in two weeks for the NCAA National Championships, for almost everyone it is time for the start of a new season with new goals! We are working on new annual volume spreadsheets and notes, along with recommended summer training, to send out this week, but for the next 2-3 weeks, it should be pretty simple.  For the first week back, just plan on 3-4 light runs of 3-5 miles. For the second week, plan on 4-5 runs of 3-6 miles.  And then for the third week back, move to 5-6 runs of 4-8 miles.  To keep in sync with our normal routine, plan on Monday's always being one of your off days.  A weekly blog post on Sunday evenings will continue through the summer, so always check back in!  And as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.

Recommended strength-training will also be sent out.  The summer is a great time to work on improving general strength and core strength.  Also, working on mobility and recovery should always be a part of your routine.

We discussed the addition of aerobic cross-training to our weekly training, so let's begin that now with committing a minimum of 60 minutes of cross-training each week.  Aqua-jogging, elliptical, swimming, biking, stair-climbing, walking, rowing...all are good.  Do 60 minutes of one, or do several that add up to 60 minutes.

Take some time also to assess areas of weakness you may have and pick one that you think is most important.  Work intentionally on improving that area so that not only is it no longer a weakness, but it becomes a strength.  It could be physical, such as weak hips or glutes, it could be lagging aerobic ability, or it could be areas such as confidence, mental toughness, dealing with stress or adversity. Research it and work on it intentionally, i.e. with purpose, focus, and correctly.  If you need help with coming up with something to work on, contact your coach(es)!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (8:00 AM)

+ 3 x 400 + 4 x 300 + 4 x 200, r= 90" / R= 4'

+ strength & conditioning

wednesday (9:00 AM)
400j + lunge matrix wu

+ aerobic running

+ general strength circuit

thursday (9:00 AM)
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit

friday (8:00 AM)
800j, mcmillan wu

+ 300 + 500 @ Speed Endurance, r= 3' + grass strides

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

800j, mcmillan wu

+ workout - tbd