Much is happening now and the future, as always and particularly now, holds uncertainty. You are receiving a lot of communication from both the academic and athletic side. Do your best to keep up, respond as needed, and reach out to us with questions or concerns. We will be reaching out to you also! Know this...we miss you and we think about you every day, we talk about you, and we plan for the near term and the long term. We try to anticipate your needs. As much planning and anticipating as we can do, circumstances constantly change. It cannot be said enough, communication is key. Take care of yourselves, your family, and your team!
The near term...online classes and academic support, the need to continue social distancing and other precautions, many staying at home and away from everyone, there are many adjustments to make. From a training standpoint, we will begin to recommend some time trial type efforts and/or some workouts that are very race specific. Beginning this week, if you want to substitute a workout for a time trial type effort, feel free to do so. Just know that our facilities are still not available and we should not be trying to organize any large group efforts.
The long term...while there is still uncertainty about when we will be able to resume normal or somewhat normal operations, we are busy planning for the fall. New to our fall racing schedule will be the Bill Dellinger Invitational, hosted by Oregon in Eugene (aka Tracktown USA) in late September. We're excited about this addition and hope you are too!
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
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RECOMMENDED TRAINING
monday (OFF)
dynamic wu
+ light aerobic running
+ cross-training is encouraged
tuesday
800j + mcmillan wu
+ 800m: 2 x (300 + 200 + 300 @ Goal Pace, r= 1'), R= 12-15'
+ MD: 4 x 1000 @ CV, r= 75" + 1600j + 4 x 400 @ GP, r= 1'
+ LD: 1000's @ CV, r= 75" (w= 6-8 / m= 8-10)
+ (MD & LD) sled pulls OR short hill reps OR 3 x 200
+ MD: 4 x 1000 @ CV, r= 75" + 1600j + 4 x 400 @ GP, r= 1'
+ LD: 1000's @ CV, r= 75" (w= 6-8 / m= 8-10)
+ (MD & LD) sled pulls OR short hill reps OR 3 x 200
+ strength & conditioning
wednesday
400j + lunge matrix wu
+ hurdle drills
+ hurdle drills
+ aerobic running
+ barefoot strides on grass
+ general strength circuit
thursday
800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit
friday
800j + mcmillan wu
+ 800m: 10 x 300 @ AnAe E, r= 90" to 2'
+ MD: 12 x 400 @ AnAe E, r= 400j
+ LD: Tempo running @ ~80% (w= 6-8 mi / m= 8-10 mi)
+ MD: 12 x 400 @ AnAe E, r= 400j
+ LD: Tempo running @ ~80% (w= 6-8 mi / m= 8-10 mi)
+ strength & conditioning
saturday
aerobic running
+ stretching & mobility
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
8 comments:
My workout today:
1000s: 3:01, 3:02, 3:03, 3:03
400s: 59.9, 61.3, 59.4, 60.2
400s felt like I was hauling at the end, overall great workout.
I miss running with you guys! The fall cannot come soon enough.
Fortitudine Vincimus.
6 x k today. Was hoping that I could make it to 7 or 8 but felt like toast. Went 3:28, 3:28, 3:28, 3:30, 3:31, 3:31 then 3x200 in 34.1, 32.6, and 32.2. Somewhat content with the workout, averaged same times as 3 or 4 weeks ago with 15sec less rest, although to be fair I didn't jog 200m between reps this time around.
Definitely miss running with the guys. Even though I wasn't fit enough to be in a group, just having people around is good for morale. Excited to hear about the new XC meet added to our schedule! After 2 falls injured I'm already looking forward to wearing the white and gold this upcoming one.
workout:
1000s: 2:58,3:06,3:03,2:57
400s: 63,63,62,63
I did not pace the k's well, but it was good overall. It's nice to get some speed in the legs
Today was honestly one of my hardest workouts that I can remember, not necessarily mentally challenging, but more so things beyond my control. My usual training location, a nearby rubber track, has been very unreliable lately in terms of being open or not. Cops patrol it daily at random times and I've had to hop that fence a few times in the past. Hence, I decided to run with my high school teammates at some soccer fields near my high school (since my high school's track is all torn up right now, and is being remodeled, and so that we were off-campus). However, I saw Justin Gatlin and his teammates before receiving the boot from officials at my high school because apparently, some cops saw us warming up and contacted my former school's officials. We all ended up parting ways and I went with three of my teammates to a small cinder loop/sidewalk trail nearby. This place, just shy of being a 1k loop, was near a massive lake and featured a gazebo with fans above. I ended up having to warm up for a second time which was kind of annoying, but you never know what sort of delays you could face at a meet. Running on this new spot was definitely difficult and not ideal for a workout, but it was the kind of challenge that caused me to reevaluate all of my current habits. I spoke with some friends and found some wonderful advice, including starting my own training log. In this, I plan to write down my thoughts each day, current sleep habits, eating habits, water habits, strength, cross-training, recovery, et cetera. I think having some form of a diary can be very helpful before meets for confidence, as you can read through your past workouts and see that you already committed mentally to the sport and lifestyle thereof, as well as allowing you to asses your strengths and weaknesses at the end of each week, much like reviewing your answers from a practice test. A friend also recommended the book today entitled "Road to the Top," by Joe I Vigil (coach of 19 national team championships). It sounds like a McFarland-style book, but apparently, it helps you figure out the running lifestyle and what tiny adjustments you can focus on to improve in all facets of life, especially in the running world. Just something I thought was cool to share. I hit near the slow end of the middle-distance workout and aimed for 62s for the 4002, but averaged 63.5s (like the all-American maker loop, I could subtract 1 second or so per 400 for this workout since it features a hill and tight turns, but that's beside the fact). Quickly this post has turned into an essay, but today was definitely one of those days that motivates you forever and was worth explaining in full detail, and I am grateful for that, and I will continue to be resilient.
Workouts for this week were solid. It's not so easy finding tracks to run on but gotta do whatever we can to keep up the training.
Tuesday: 4 x 3 minutes around a parking lot, then mile jog, then 4 x 1 min for the 400s. Did this with Leif, Shewby, and Sam and it went pretty well. Watches said we were close to 1k each time and same for the 4s so we take those. We we're literally on the Flowery Branch track about to start but got kicked off so we went to the parking lot. Got a good effort in which was the most important part and we were able to get pretty close to the actual distances and times from what we could tell.
Friday: 12 x 400 with Leif. Thankfully Holy Innocents track was open after we got kicked off Marist track. Splits were faster than two weeks ago which is good but I only got thru 10 but Leif did all 12 so that was solid. Still a good workout and making sure to stay consistent and do whatever we can despite corona
Rest of the runs this week have felt good and no aches/pains anywhere
Solid workouts this week. Trying to stay positive has helped in the past couple weeks especially coming back from being sick.
Tues: 4x1k: 3:03 - 3:03 - 3:04 - 3:05 + 4x400: 62.3 - 62.9 - 62.3 - 62.3. Feel like the k's went well considering how good I felt, but I feel like I am still getting used to changing gears after being sick on the 400s. Also wore trainers in 400s. Harry was on track doing his workout which helped alot.
Friday: Ran on big marked soccer field to change it up where i used to do workouts in high school. NOice being at the ole stomping grounds where I always ran solo workouts. 12x400: 64 ~ 62 (roughly one second short of true 400). Felt awesome today. I feel like even though running some solo workouts recently I think it is good mentally and I have started to really be able to get through barriers easier than I thought. Still miss running with you all though.
Friday workout was a 6 mile tempo at the river on the flat trails. Had done this workout on the track about a month ago and averaged 6 flats, so figured I'd start a hair slower than that and work my way down. First mile was 6:03ish but I ended up slowing down and averaging 6:18s. Definitely a very frustrating workout. Feels like my fitness is stagnating a bit despite still being at a very low level. Reflecting back, I could have run in the morning so it was cooler, went to bed earlier the night before, and eaten less beforehand to avoid an upset stomach. Going to try and do those 3 things and continue doing what I've done well going into next week. Was considering a mile or 1500 time trial for next Friday, but not so sure given my past few workouts. Definitely would like to run one very soon, though. Hopefully I can work smart and work hard and things will start to go my way.
Tuesday: 8x1k: 3:01, 3:01, 3:01, 3:01, 3:02, 3:02, 3:01, 2:59. I thought this workout was a solid effort overall. It was tough to do alone but I was able to finish it up strong.
Friday: 12x400: decided to switch it up a bit and do the MD workout. Doing a quicker workout like that was definitely a change for my legs. It was nice to get a quicker workout in though and I felt like the effort was solid. I hit 62-63 for most of them and ended with a 61.
There are definite benefits to being able to suffer and push yourself alone, but I miss being able to train with everybody :(
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