back to work

With the new training spreadsheets sent out yesterday, a new training cycle begins for all but the handful still training and racing.  Hopefully you've had a chance to look everything over.  Two main changes from previous years are 1) an updated breakdown and color-coding of phases that more accurately reflects what we actually do as the previous spreadsheets had become out-dated, and 2) a more consistent "full volume" mileage level.  Basically we build up to that full volume week, maintain that level with consolidation weeks every 2-3 weeks, and then taper toward championships. The first phase of six weeks consists of a gradual build up to your full volume mileage week.  During this six weeks, run easily as you feel, DO NOT worry about paces, and there are no workouts.  One a week, preferably on Thursdays, do 6-8 strides focusing on being relaxed and running with good technique.  Some mobility and stretching should be included both before and after your runs.

Sleep and nutrition, as always, are integral parts of proper training.  Sleep times should be as consistent as possible and at least seven hours each night.  Nutrition should include good sources of carbohydrate, the more starches and fruit the better.  And lean protein should be included with every meal.  Staying hydrated is obviously very important.

Strength & Conditioning will be sent separately.  The summer is a great opportunity to make gains in strength, and also to strengthen weak areas.

The pace chart was included as a tab in the spreadsheets that were sent.  We'll begin to focus on the pace chart a little in the next phase, but mostly we will begin to use it extensively once we get back to school and practice starts.  The golden rule regarding the pace chart is that we ALWAYS look at it thinking about where our current fitness is...we NEVER use it thinking about what our personal bests are or what our goals are.

Lastly, at the end of the season we asked everyone individually "what do you bring to the team".  Continue to think about that question.  For those joining the team next year, consider how you would answer that question.  At some point you will very likely be asked!