tracktown usa

...and then some.

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

+ barefoot strides on grass
+ foot drills in sand

wednesday (10:00 AM)

800j, dynamic wu

+ light aerobic running

+ 4 x ramp strides
+ 4 x ramp sprints
+ mcmillan core

thursday (10:00 AM)
800j, mcmillan wu

+ 2 x 500, r= 15'
+ 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

saturday (on your own)
aerobic running
+ stretching

sunday (time - tbd)
800j, mcmillan wu
+ 3 x 200, r= 4'
+ 4 x light strides on grass
+ light general strength circuit