(updated) weeks of Nov 16 - Dec 8

*m+w800 - practice according to regular schedule
*middle distance runners will largely follow schedule below with some alterations

distance runners:
monday - OFF
tuesday - OFF
wednesday - OFF
thursday - aerobic running
friday - OFF
saturday - aerobic running
sunday - aerobic running
(NO strength & conditioning this week for anyone)

monday - OFF
tuesday - aerobic running
wednesday - aerobic running (optional practice)
thursday - aerobic running (thanksgiving - no practice until monday)
friday - OFF
saturday - aerobic running
sunday - long aerobic running
(strength & conditioning resumes according to regular schedule)

monday - aerobic running
tuesday - threshold running
wednesday - OFF
thursday - aerobic running
friday - aerobic running + fast striding, 8-10 x 100m
saturday - aerobic running
sunday - long aerobic running

monday - aerobic running
tuesday - OFF

week of Nov 9-15

monday
(men @ 3:30 PM, on track)
1600 fast, relaxed
3 miles easy
9 x 300, r= 100j

(women @ 4:00 PM, on track)
1500 fast, relaxed
2 miles easy
6 x 300, r= 100j

tuesday
aerobic recovery

wednesday
those racing this weekend:
2-3 miles @ tempo pace + 1 mile easy + 3 x 300 cut-downs
those not racing:
aerobic recovery

thursday
those racing this weekend:
45-60' VERY EASY RUNNING
those not racing:
w= aerobic recovery
m= 3k trial effort

friday
those racing this weekend:
travel to tuscaloosa, light running over xc course
those not racing:
aerobic recovery

saturday
those racing this weekend:
race fast!
those not racing:
long aerobic conditioning (do your sunday mileage)

sunday
all:
aerobic recovery (1/2 of sunday mileage)

next week:
ALL xc:
monday, tuesday, wednesday - OFF
thursday - aerobic running
friday - off
saturday - aerobic running
sunday - aerobic running

m+w800 - practice according to regular schedule

week of Nov 2-8

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(7:00 AM or 3:30 PM)
tempo/threshold run on cinder loop at park + fast effort on track
w= 4000m / 1000m
m= 6000m / 1600m
w800= 5 x 400, r= 5' @ 69's
(5:30 PM - strength & conditioning @ Wardlaw)

wednesday
aerobic recovery + technique work with spikes + intro to hurdling

thursday
aerobic conditioning

remainder of week - tba

week of Oct 26 - Nov 1

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(6:15 AM - for all)
w= 1 x 2000, r= 1600j + 5 x 300, r= 300j
m= 1 x 3000, r= 1600j + 5 x 300, r= 300j

wednesday
aerobic recovery + technique work with spikes

thursday
light aerobic recovery

friday
those not traveling to meet:
(6:15 AM - on track)
w= w/ 800 group
m= 5k time trial
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
travel to Cary, NC
light aerobic running over xc course

saturday
those not traveling to meet:
aerobic recovery on own

those traveling to meet:
ACC CHAMPIONSHIPS; m= 8k, w= 6k
return to campus in evening

sunday
long aerobic conditioning on own

w800:
M - easy
Tu - 5 x 400 @ 70's, r= 5'
W - easy
Th - 10 x 150 @ 23's, r= 2'
F - 2 x 1000 @ 3:07, 3:45; r= 1600j
Sa - easy
Su - long

week of Oct 19-25

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(time to be determined)
20 x 400, r= 1' on track or on park cinder loop
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(3:30 PM)
w= 6x200 + 2x800 + 1x1600 + 2x800 + 6x200 on cinder loop,
r= 45", 3', 4', 3', 45"
m= alternate miles on road loop - 4 x (mile @ 10k + mile @ 10k+1')
(5:30 PM - strength & conditioning at Wardlaw)

saturday
aerobic recovery

sunday
long aerobic conditioning

solicitating feedback

We've been in communication with our strength & conditioning coach in an effort to a) improve our S&C program, b) to streamline our efforts in the S&C area, and c) make it fun. What we've come up with is a possible total body conditioning routine the could potentially replace one of our days at Wardlaw. Below is a video link, please feel free to provide commentary, especially if your name is greg.

http://www.livestrong.com/video/3469-lock-hip-hop-dance/

week of Oct 12-18

note: while we would prefer to be on the cinder loop at the park, tuesday's workout will be on the track. With class schedules this semester, the morning is our only opportunity to have the team practice together. We prefer to keep everyone working out with the team. However, with the days becoming shorter, it is pretty dark until about 7:15ish in the morning. Thus it would be very difficult to try to complete several quality efforts on the cinder loop in the dark.

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(6:15 AM - on track)
w= 4 x 1500m, r= 4'
m= 5-6 x 1600m cut-downs, r= 3'
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
those not traveling to meet:
(6:15 AM - on track)
3 mile hard run
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
travel to Terre Haute, IN
light aerobic running over xc course

saturday
those not traveling to meet:
aerobic recovery on own


those traveling to meet:
Pre-Nationals Inv; m= 8k, w= 6k
return to campus in evening

sunday
long aerobic conditioning on own