week of Sep 7-13

monday
(8:00 AM - mandatory for cross country roster only)
light aerobic recovery + drills

tuesday
(6:15 AM for all)
lactate threshold running on park lake loop
w= 6 miles (alternate mile @ 10k + mile @ 10k+1')
m= 8 miles (alternate mile @ 10k + mile @ 10k+1')

(5:30 PM - S&C at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(6:15 AM)
interval running on grass at park
w= 5 x 1000m @ 5k pace, r= 3'
m= 6 x 1000m @ 5k pace, r= 2.5'

(3:30 PM - S&C @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Aug 31 - Sep 6

monday
light aerobic recovery + drills

tuesday
(6:15 AM for all)
steady state running on park lake loop
w= 6 miles w/ 2 mile cut-downs to 10k pace
m= 8 miles w/ 2 mile cut-downs to 10k pace

(5:30 PM - S&C at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic recovery/conditioning + light circuit workout at track

friday
(6:15 AM for those not racing)
fartlek running on grass at park
w= 3 x 1' + 3 x 5' + 1 x 3'
m= 3 x 1' + 4 x 5' + 1 x 3'

(TBA - depart for Athens for those racing)
GT v. UGA dual meet
w= 5k / m= 5 miles

saturday
aerobic recovery

sunday
long aerobic conditioning on own

Lastly, a quote by George Washington from a book I started reading on Friday:

"Discipline is the soul of an army. It makes small numbers formidable, procures success to the weak, and esteem to all"

week of August 24-30

monday
light aerobic recovery

tuesday
6:15AM for all - fartlek on grass at park; 5', 4', 3', 2', 1'
5:30PM - strength & conditioning at Wardlaw

wednesday
aerobic recovery

thursday
aerobic conditioning

friday
6:15AM for all - 85-88% tempo run on track, w= 3.5 mi / m= 4 mi
TBA - strength & conditioning

saturday
TBA - aerobic recovery

sunday
aerobic conditioning - long run on own

note about extra credit/supplemental running: on your own, you can continue to add light supplemental running - up to 1hr 15' total each week.

first week of practice

It's finally here! Hopefully all are getting settled in and taking care of the many things demanding your attention. In the shuffle, do your best to make sure you getting the right amount of sleep. Also, pay close attention to the list of important dates you received! The big ones though are:

Sunday - physicals
Monday - NCAA Compliance meeting
Tuesday - team meeting
Wednesday - first official practice!

All of you should have received the new calculator to be used at least through September, so make sure as you begin the new week on Monday that you are using the correct calculator for your daily miles. The pattern for this week is:

Monday- light aerobic running
Tuesday- free-form fartlek (short & fast segments for all men & women)
Wednesday- aerobic running
Thursday- medium long aerobic running
Friday- aerobic running
Saturday- threshold running (cut-down run)
Sunday- long aerobic running
(EDIT: EC for this week is 2 x 15' + 2 x 30')

Moving forward, you should note that the new calculator included a new weekly pattern for race weeks and non-race weeks. For race weeks, Tue & Sat are the hardest days, with a long run on Sun; for non-race weeks, Tue & Fri are the hardest days, with a long run on Sunday. Monday will be your lightest day each week.

Lastly, Tue & Fri will vary from week to week as to which is fartlek/interval oriented and which is tempo/threshold oriented.

See you very soon!

Summer 2009 - week eleven

Just think, one more week and we'll all be together again! If that doesn't bring a smile to your face...wait, I won't even finish that sentence because there's no way that doesn't bring a smile to your face!

One more week of training on your own, the start of phase II conditioning. Keep the same schedule as phase I conditioning though. The only change right now is slight and mainly directed at the women. In your fartlek runs over the next two weeks, keep the fast efforts short, between 15-30 seconds of fast yet relaxed running. The efforts are short so that you can focus on generating some good, quick speed. In between efforts, run easily and recovery for 1-1.5 minutes. For the men, the longer distance types can partake of these fast efforts also. You of the middle distance breed, however, should keep your efforts in the 3-5 minute range. All of you should be sure to run as correctly as possible on these efforts.

Also, as I indicated in last week's post, try to hit a level of volume that is just a bit higher than what is on your schedule by incorporating the extra credit for the week, which is:

2 x 15' + 2 x 30'

All of your extra running should be done at a very easy pace, slightly slower than your regular easy day pace. If you have been healthy all summer, there's no reason you can't maintain a little higher volume with very easy extra running. If you've had some injury issues this summer, be very careful and listen to what your body is telling you it can handle.

And lastly, Assistant Coach emailed to everyone a list of important dates. So if you haven't received it, first, check your email!; then, if it's not there, let us know.

Summer 2009 - week ten

With the completion of week ten, one-fifth of your training year will be in the books. Think about that for a second, 20% of the training will be completed. Hopefully you feel good about where you are at.

As we have now recovered from the highest volume of running from two weeks ago, we want to take a slightly different route than previous years. Instead of now working to increase the intensity, we want to focus on the nice, steady level of intensity that you have had while adding in the the extra credit offerings. In other words, don't increase the intensity at this point. Instead, let your volume go up even a little higher by adding in the extra credit that is offered each week now.

We should be seeing some gains now in general aerobic fitness. Let's be patient, let the volume remain a little high, and continue to build a great foundation of general endurance. During this time, make sure you are stretching some before runs and stretching even longer after runs. Ice anything that is sore. Take an iron supplement and make sure you're hydrating well.

Extra credit offering this week: 3 x 15' + 1 x 30'.

Lastly, I've edited last week's post to include the race distances.

Summer 2009 - week nine

Heading into week nine, we're looking forward to seeing how everyone handled the volume of last week. With a slight decrease this week, take this opportunity to recovery and restore. Back off the quality days a bit this week also, so that it can really be a week of recovery.

As noted in the comments from last week, your schedule now gives you an option of relaxed repetitions on Mondays. But I actually want to encourage everyone to stick with the fartlek efforts longer, particularly the type of fartek efforts I wrote about last week. Continue to focus more on how you're feeling as opposed to actual times/paces.

Extra Credit offering for the week is 2 x 15' + 1 x 30'.

2009 Cross Country Schedule (w/m):
Friday, September 4 - GT v. UGA Dual -Athens, GA (4k/4m)
Friday, September 18 - Crimson Classic - Tuscaloosa, AL (5k/8k)
Friday, October 2 - Great American Festival - Cary, NC (5k/8k)
Saturday, October 17 - Pre-NCAA Meet - Terre Haute, IN (6k/8k)
Saturday, October 31 - ACC Championships - Cary, NC (6k/8k)
Saturday, November 14 - NCAA South Regional - Tuscaloosa, AL (6k/10k)
Monday, November 23 - NCAA Championships - Terre Haute, IN (6k/10k)

*the October 2nd meet in Charlotte is the only meet not set. As of right now, we are planning to compete in Charlotte, but also are looking at a couple of options for that weekend.