A year's worth of hard work and great effort, and then some, came together in Greensboro this past weekend. For those new and those forgetful : ) refer to the 03/04/12 post for a description of 'and then some'. The result earns a trip to Eugene, Oregon, otherwise known as 'tracktown usa', for the NCAA Championships Final Round! Our team will be represented amongst the top 800m runners in the country. In the same hallowed stadium, Hayward Field, where cries of "Go Pre" were once regularly heard...we will be "rockin frames and takin names"!
***Please make sure you are either texting your weekly mileage (even if it was zero) or posting it to the blog comments.
Remember, the blog connects us all, as long as you stay connected to it! Look for your new annual training spreadsheets in the next few days and FOLLOW INSTRUCTIONS please.
To repeat from last week, now is a good time, whether new or old, take a minute to read the two subtitles to Buzz Runs. The foundation of our program is in those important concepts. Take them to heart!
those returning to running:
mon - stretching & mobility + light aerobic running
tue - stretching & mobility + OFF or crosstraining
wed - stretching & mobility + light aerobic running
thu - stretching & mobility + light aerobic running
fri - stretching & mobility + light aerobic running
sat - stretching & mobility + OFF or crosstraining
sun - stretching & mobility + light aerobic running
those training for usa jr nationals:
mon - light aerobic running + technique strides
tue - 11 x 200 cut-downs, r= 90" (5 @ 32, 3 @ 30, 2 @ 28, 1 @ 26)
wed - medium long aerobic running + barefoot strides
thu - light aerobic running + 5x90m (30 float+30 sprint+30 float)
fri - 9 x 400, r= 3' (400j) / 3 @ 62 + 3 @ 64 + 3 @ 62
sat - aerobic running + stretching
sun - long aerobic running + cool-down exercises + recovery
those training for the ncaa finals:
monday (9:30 AM)
800j, mcmillan wu
+ 11 x 200 cut-downs, r= 90" (5 @ 30, 3 @ 28, 2 @ 26, 1 @ 24)
+ general strength circuit
tuesday (10:00 AM)
400j, dynamic foot drills
+ aerobic running
+ hurdle walk-overs
+ aerobic running
+ hurdle walk-overs
+ barefoot strides on grass
+ foot drills in sand
+ foot drills in sand
wednesday (10:00 AM)
800j, dynamic wu
+ light aerobic running
+ 4 x ramp strides
+ 4 x ramp sprints
+ mcmillan core
+ 4 x ramp sprints
+ mcmillan core
thursday (10:00 AM)
800j, mcmillan wu
800j, mcmillan wu
+ 2 x 500, r= 15'
+ 4 x light strides on grass
+ light general strength circuit
+ 4 x light strides on grass
+ light general strength circuit
friday
800j, dynamic foot drills
+ 60' aerobic running at Chattahoochee River
+ light strides
+ foot drills
+ 60' aerobic running at Chattahoochee River
+ light strides
+ foot drills
saturday (on your own)
aerobic running
+ stretching
aerobic running
+ stretching
sunday (time - tbd)
800j, mcmillan wu
+ 3 x 200, r= 4'
+ 4 x light strides on grass
+ light general strength circuit
800j, mcmillan wu
+ 3 x 200, r= 4'
+ 4 x light strides on grass
+ light general strength circuit
31 comments:
23 last week getting back into running on some trails I forgot what mud and sweat bees were. Hooray for soft surfaces <3
32.5
16
8
34
3
27
28ish
5
Three and a half! Aaand happy Memorial Day (:
Serres: 0
25, happy memorial day err'body!
0 miles but lots and lots of cross training!
3
Brandon, you are my hero. But enough about you. For Bill its back to the lab again, yo. Some things never change. Once again this year's journey began with yet another overly-zealous "easy" 6. I got excited and did a little too much smashing my head against the wall. The plan is to just do a little head smashing every day for 184 days. 10 kilometres
50
19
3
5
51
26.5
44 taking Monday off.
39 miles
27, ending on Friday. Now the break begins. I feel fat already.
Nat
0 Miles
Laura N
0 miles for the week, here we go!
14 miles for Sunday, Monday, and Tuesday. Pulled my quad on Tuesday at Emory trying to take down Angelo Taylor in a battle of the ages! Sadly enough I am still suffering from my actions. Hopefully, I'll be back in full swing by the end of this week.
39 for the week, running the mountains are great
24
18
Actually 31.5 I added wrong.
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