On
to Eugene and historic Hayward Field for the NCAA Outdoor National
Championships. Billy will line up on Wednesday in section two of the 3000SC
semi-finals at 5:38pm (PT), 8:38pm (ET). The top five in each section plus the
next two fastest non-qualifiers will advance to the final to be held on Friday
at 5:24pm (PT), 8:24pm (ET). Send Billy best wishes as he carries the GT to the
west coast!
For those of you that are on the training schedule for next year,
this week should look like 4-6 light runs totaling 50% of your full volume. Add
6-8 short hill fast strides, or 6-8 x flat fast strides on Thursday. These
should be about 10 seconds in duration, and you should walk back for recovery.
Focus on good technique rather and actual speed. The 2026-27 annual volume
spreadsheets will go out this week.
Pace for your "light runs" should be 60-65%
of your estimated CURRENT fitness. Faster is not needed, or wanted, at this
point. Additionally, adjust your pace according to the weather conditions you
will experience. In hot and humid conditions, that generally means slowing down
an addition 20-25 seconds per mile. You can use the below chart to estimate the
pace adjustment needed.
Reminder...first, increase the frequency of running... second, increase the
duration of runs... and third, increase the intensity of runs. So early on, run
more often. Run twice a day more often. Then, increase the durations of those
runs. Continue with stretching, foam-rolling, mobility, leg swings, etc. As
always, ask if you have questions!
3000SC training for this week:
monday (on
your own)
light running in AM
+ travel to eugene
+ light running upon arrival
tuesday (10:00 AM)
800j + mcmillan wu
+ 3-4 x 150, r= 250w
+ water jump practice
(if wanted)
wednesday
AM shakeout - tbd
NCAA CHAMPIONSHIPS (3000SC semi-final)
thursday (time - tbd)
800j + dynamic wu
+ light aerobic running
+ light strides
friday
AM shakeout - tbd
NCAA CHAMPIONSHIPS (3000SC final)
saturday (on your
own)
optional light aerobic running in AM
+ travel to atlanta
sunday OFF
7 comments:
46 miles!
41 miles
Took a minute to find my groove in this altitude when coming back, had to adjust a good bit. Got it figured out though. Feeling well. Frisco to Boulder this week. Thought Atlanta has bad summer heat but oh man, it’s probably hotter here.
45 miles last week. Had a really busy week of work but still found time to get all my mileage in. Had some great runs with Richard this week, I’m excited to start running with more of the guys as they start back!
25 miles last week
30 miles last week. I’m in Florida for vacation right now, so seeing this info on the blog is definitely beneficial for me! Looking forward to watching Billy run!
23 miles last week- Sadie
64
First week at altitude felt good. Starting to get in a good routine and have lots of time for recovery. Been running lots of new trails and meeting people. Focusing on running easy and keeping my hr lower. Excited for the rest of the summer.
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