mighty mitochondria

See below schedules for everyone with info regarding days with no required activity, along with suggested activity.  Many of you are ready to get back to workouts and can start this Friday, so feel free to text coach if you want some direction.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by 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!

Group that did not compete at NCAA South Region:
mon - weekly day off; suggested activity: 1 hr cross-training
tue - no required activity; suggested activity: light running + taurus
wed - no required activity; suggested activity: light running + strides
thu - no required activity; suggested activity: 1 hr cross-training + mobility
fri - no required activity; suggested activity:
light running + taurus OR
(MD) 8-10 x 200 @ 120% of MAS (or vVO2max), r= 2' + taurus
(LD) fartlek, 5' + 4' + 3' + 2' + 1' @ 85%, r= equal time @ 65% + taurus
sat - no required activity; suggested activity: light  running + mobility
sun - no required activity; suggested activity: long run at river + recovery

Group that competed at NCAA South Region:
mon - weekly day off; suggested activity: off
tue - no required activity; suggested activity: off
wed - no required activity; suggested activity: light running + strides
thu - no required activity; suggested activity: light running + mobility
fri - no required activity; suggested activity: 1 hr cross-training + taurus
sat - no required activity; suggested activity: light running + mobility
sun - no required activity; suggested activity: aerobic running + recovery