Summer 2008 - week three

Everyone did a great job with the first week's mileage, as well as reporting it. Some of you are just starting back now, so we should be hearing from everyone now. There are a couple of you who are having some minor, nagging injuries. Be careful and be patient as your mileage increases. Everyone should send your week two totals as soon as possible please.

Week three has a relatively small increase in mileage so it's a good week to consolidate/recovery. The fartlek should stay as it's been, maybe the surges should be a little more intense though. And your Wednesday anaerobic threshold effort should start to be run at your anaerobic threshold rather than just as a quality run. Estimate your current 5k level, then use your pace chart to find the 80-85% effort level for a guide. Finally, make sure to start, if you haven't been already, running the fast and relaxed 100m sprints on Friday.

In this day and age, it seems like everyone has a motto now. Here's ours:

"building a great summer one week at a time"

Summer 2008 - week two

Don't forget to send your week one mileage total in, either by email, text message, or by phone.

After an easy week one, your mileage total for week two will take a significant jump. Adjust to the increasing mileage before making any real efforts with the intensity (i.e. pace). Again, don't make too much of Monday's fartlek, just some short surges for 1-2 minutes. And Wednesday's threshold run should still be more of an uptempo quality run.

Lastly, hit your mileage targets. Being significantly above your targets is not what we're looking for. You can 1-3 miles above your target, but anything more than that is not desirable.

Be patient...follow your plan!

Summer 2008 - week one

Week one of summer 2008 training has arrived! Twenty-six men and eighteen women begin the conditioning phase for fall semester (although a handful of you actually are still in the process of taking a break and will start in one to two weeks). Congrats to EC (1500m), Amanda (4x400), and Jenny (1500m) for making it all the way to the NCAA East Regionals, and another congrats to Jenny for running a personal best (4:23) to make the final, where she finished 10th.

Week one should be an easy first week just getting back into the swing of things. Don't push the pace on your runs, just get back into a rhythm of training. Your Monday easy fartlek should consist of running your daily mileage with a few pace changes, just a few pick-ups or surges. Your Wednesday threshold run should just be an uptempo run, don't worry about reaching a true anaerobic threshold pace...yet. And your Saturday long run should be at an easy pace, just get the mileage in.

Finally, to emphasize again, hit YOUR weekly mileage target.

for Friday, May 16

***9:30AM***
ONLY FOR THOSE RACING SATURDAY,
if you are racing Friday evening you do not need to be there at 9:30AM.
You, of course, are welcome if you show up!

for Wednesday, May 14

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. 3 miles light running (js= 5 miles / ecg= 7 miles)
3. 3 x 200 'light & fluid'
4. leg swings, stretching

for those racing Friday:
OFF
(relax, rest, carbohydrates, fluids, motivation)

for Tuesday, May 13

***9:30AM***

1. warm-up circuit w/ hurdle mobility + straight-leg bounding, 4 x 30m
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800
5 x 150m starts, r= 4'

mmd+wmd+mld
10-12 x 400 @ AT pace, r= 45"

4. 1.5-2 mile cd
5. hip circuit

for Monday, May 12

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. aerobic conditioning
m+w800= 3 miles / wmd= 4-5 miles / mmd+mld= 5-6 miles
3. 4 x light strides on grass
4. foot drills in sand, stretching