the carnival v.2012

One of the world's greatest track & field meets happens once again on this last weekend in April in Philadelphia. Tuesday's weather looks to be nice in the afternoon so the recommendation is that we practice in the afternoon. If you can't, or would rather go in the morning, we'll have two practice times of 6:00 AM and 7:00 AM. Just text me and let me know if you're going in the morning and at what time. MEN WHO ARE NOT TRAVELING, TUESDAY WE WILL MEET AT 7:30 PM FOR A 1500 TIME TRIAL. If you're expecting to make it to the NCAA Preliminary Round, keep your mileage at a decent level; if you're not, let your mileage fall to the levels on your annual schedule.

those traveling:
monday (on your own)
dynamic wu + LIGHT aerobic running + 6-8 x strides

tuesday (3:30 PM OR 6:00 AM or 7:00 AM)
800j, mcmillan wu
800-1500: 2-3 x 600 @ 1500 RP-3%
3000SC-5k-10k: light running + 3 x 300 cut-downs
+ general strength circuit at track

wednesday
those traveling Wed: light running + travel
those traveling Thu: regular Wed schedule

thursday
those competing: shake-out in AM + competition
those traveling: light running

friday
those competing: shake-out in AM + competition
those not competing: aerobic running

saturday
those competing: shake-out in AM + competition
those not competing: aerobic running

sunday (time-tbd)
long aerobic running + exercises + recovery

those not traveling:
monday (on your own)
dynamic wu + LIGHT aerobic running + 6-8 x strides

tuesday (3:30 PM OR 6:00 AM or 7:00 AM)
800j, mcmillan wu
women: race rhythm 200's
men: 7:30 PM - 1500m TIME TRIAL
+ general strength circuit at track

wednesday
(on your own) regular Wed schedule

thursday
light aerobic running
+ 3 x 200 FAST

friday (6:00 AM)
workout - tbd

saturday
(on your own) aerobic running + stretching

sunday (time-tbd)
long aerobic running + exercises + recovery

racing was a rite of death...

“Training was a rite of purification; from it came speed, strength. Racing was a rite of death; from it came knowledge. Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line, where you can lean over the manicured putting green at the edge of the precipice and see exactly nothing.” - Once A Runner

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
(m10k - light aerobic running + 3 x 300 cut-downs, r= 300j)

tuesday (6:00 AM or 7:00 AM; m800 @ 3:30 PM)
800j, mcmillan wu
+ AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
OR m800: 8 x 200 cut-downs
+ general strength circuit at track
(m10k: see Wednesday)

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle walkovers, barefoot strides, sand foot drills
(m10k: light aerobic running + 2-3 x 200 @ RP)

thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
(those not traveling: 3 x 200 fast, r= 600j)
+ hip circuit
(m10k: shake-run in AM; competition)

friday
(shake-out run in AM)
+ competition - 800m, 1500m, 3000SC
(m&w5k - light aerobic running + 2-3 x RP)
(those not traveling: workout - tbd; time - tbd)

saturday
(shake-out run in AM)
+ competition - 800m, 1500m, 5000m
those not competing:
aerobic running + stretching

sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery on your own

29:22.45

and then some...again.

What a fun weekend. I watched some great efforts, waited anxiously for texts, and refreshed timing websites searching for results. I was happy, thrilled, amazed, and proud...and then some. And I sit here tonight with full confidence we aren't just on some great lucky streak at the craps table. This streak is sustainable and not done yet - built on a foundation of the combined commitment of about fifty people doing the right stuff.

Tuesday's practice is at 6:00 or 7:00 AM. Women at 6AM, men at 7AM. If you're a male and you have an 8AM class, join the women at 6AM. Generally, if you raced on Saturday you will do the 4x1600; if you last raced on Friday, you will do the alternate k's.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM or 7:00 AM)
800j, mcmillan wu
+ 8000m of alternate 1k's (1k @ ~10k pace + 1k @ MP)
OR 4 x 1600 @ AT, r= 1'
OR m800: 600 + 500 + 400 + 300 + 200, r= 6', 5', 4', 3'
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle walkovers, barefoot strides, sand foot drills

thursday
800j, dynamic wu
+ light aerobic running
+ 3 x 200 fast, r= 600j
OR m800: 8 x 200 cut-downs
+ hip circuit

friday (AM - time tbd)
800j + mcmillan wu
+ 16-20 x 300 @ 3k or better, r= 1'
OR 10 miles @ 80%
OR 9 x 400 @ current pace - 3%, r= 3'
+ general strength circuit at track

saturday
aerobic running on your own
+ stretching
OR m800 (AM - time tbd) 2 x 500, r= 12'

sunday (time-tbd)
long aerobic running at River
+ cool-down exercises
+ recovery at training room

please don't stop the music

Some great opportunities in store this weekend to continue the impressive progress of the group. Make sure you're doing everything you can to get rest/sleep, keep taking your iron, and continue the focus on recovery. As we discussed today, and will again discuss tuesday, keep your mileage up around last week's levels. The volume on your individual sheets should be accomplished with the correct intensities for each day; the amount above that you add should be accomplished in the 65-70% range - so just some easy supplemental running. Lastly and again as the last two weeks, we will text workout times for tuesday.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM or 7:00 AM)
800j, mcmillan wu
+ AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
OR 9 x 400 @ current 1500 pace - 3%, r= 3'
OR m800 @ 3:30 PM: 8 x 200 cut-downs, r= 2' + 1600 @ AT
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday (on your own)
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP if competing on Friday; 6 x 100 if not
+ hip circuit
(travel to FL; travel to CA)

friday
those competing:
AM shake-out run + competition
those competing on Sat (on your own):
800j + mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing this weekend (time-tbd):
workouts - tbd

saturday
those competing:
(travel to auburn)
AM shake-out run + competition
those not competing:
aerobic running on your own
+ stretching

sunday (on your own)
long aerobic running at Kennesaw or River if possible
+ cool-down exercises
+ recovery at training room

back to the grind

Another busy week with another home meet on tap. You won't see much new with this week's schedule, mostly some very familiar workouts. Things will begin to change though as we head into April next week. As with two weeks ago, we will text workout times for Tuesday morning, except for m&w800, which will go at 3:30 PM.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM or 7:00 AM)
800j, mcmillan wu
+ 16-20 x 300 @ 3k or better, r= 1'
OR 5 x 800 @ 3k, r= 2'
OR 10 miles @ 80% (pb & dj)
OR 25 x 400 @ 10k, r= 30" (kt)
OR m&w800 @ 3:30 PM: 400+200+300+200+400, r= 5'
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday
800j, dynamic wu
+ light aerobic running
+ 6 x 100
+ hip circuit

friday
those competing:
AM shake-out run + competition; 5000m
those competing on Sat (time-tbd):
800j + mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing this weekend (time-tbd):
workouts - tbd

saturday
those competing:
AM shake-out run + competition; 1500, 800, 3000SC, 4 x 400
those not competing:
aerobic running on your own
+ stretching

sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

spring break

A busy schedule below, a tired coach, maybe some typos! Text or call if questions. Relax and enjoy the break from school, but first and foremost make sure to get good rest.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday
(staggered practice times will be texted - start early, i.e. 7AM)
800j, mcmillan wu
+ 8000 on track: 800 @ MP + 400 @ 3k, end with 800 @ MP
(m10k: 25 x 400 @ 10k GP, r= 30")
(m&w800: 5 x 400, r= 5')
(some injured: 4 x 10 x 100 on grass @ 3k, r= 20")
+ general strength circuit at track

wednesday (time-tbd; early AM)
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ travel to orlando

thursday (in FL - time tbd; in ATL - on your own)
800j, dynamic wu
+ light aerobic running
+ 6 x 100
+ hip circuit

friday
those competing in FL:
AM shake-out run + competition; 3000SC
those not competing:
800j + mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
(IN ATL - those not competing, 6:00 AM)
workout tba
+ general strength circuit at track

saturday
those competing in FL or ATL:
AM shake-out run + competition; 1500, 800, 4 x 400
those not competing:
aerobic running on your own
+ stretching

sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room

the great outdoors

"You spend a few hours a day tending the animals and crops, walking along high-country dirt roads for transportation, eating fresh, unpolluted food, and dreaming big dreams in the black night air of winning thousands of life-transforming dollars at races in far flung capitals – like every fourth guy in the village seems to have done – and maybe running tops your to-do list tomorrow, too. By the same token, find yourself drowning in a pool of debt after eight hours scouring mortgage refi offers before scarfing down a stuffed-crust pizza, and your chances of feeding oxygen to working leg muscles at high speed just might deteriorate a tad." - Toni Reavis

Question - can we more live the former and less the latter?

Below is the schedule for the upcoming week. The 800 group will do the 300's on Tuesday. The two workouts on Tuesday DO NOT necessarily breakdown to middle and long distance. And a small handful might even do an 80% run instead. You can text to see where you are, and you can give your input if you have a preference for you.

Also, we will be texting you tomorrow trying to arrange some groups in the morning for Tuesday.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ aerobic to anaerobic intervals on track
(16-20 x 300 @ 5k to 3k pace and above, r= 60")
OR
4 x 1600 @ AT, r= 1' (or 80% run on park lake loop)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ race pace
+ baton exchanges
+ hip circuit

friday
those competing:
AM shake-out run + competition; 1500, 800, 3000SC, 5000
+ general strength at track (time permitting)
those not competing (6:00 AM):
800j + mcmillan wu
+ workout tbd
+ general strength circuit at track

saturday
those competing:
AM shake-out run + competition; 4 x 800, 4 x 400
those not competing:
aerobic running on your own
+ stretching

sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room