week of May 3-9

EXAM WEEK - the goal this week (other than performing well on your exams!) is to get in two quality workouts in addition to easy running on non-workout days. We will be flexible with schedules and most likely will have 8:00AM and 3:30PM options for practice. A very limited group will possibly compete on Saturday, probably no women and just a handful of men at most. We had a good day of competition this past Saturday. Manage your academic and athletic efforts well this week and we can have a great weekend at our home invitational.

mon - OFF (weather will be bad almost all day)
tue - workout day
wed - aerobic running
thu - aerobic running
fri - workout
sat - on your own, aerobic running
sun - long aerobic running (AM practice time tbd)

*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis

women's daily mileage:
mon= 0
tue= 6-7
wed= 3 + 4
thu= 3 + 5
fri= 6-7
sat= 5
sun= 8
total= 40-42 miles

week of April 26 - May 2

mon - aerobic running + sprint drills (m&w800 - workout)
tue - AM workouts for most / others in PM
wed - aerobic running (m&w800 - workout)
thu - aerobic running + 3 x 200
fri - on your own, aerobic running
sat - double dual meet (shake-out run in AM)
sun - long aerobic running (practice time tbd)

*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis

women's daily mileage:
mon= 3 + 5
tue= 7-8
wed= 3 + 5
thu= 6
fri= 3 + 4
sat= 6-8 (including AM shake-out run)
sun= 8
total= 50-53 miles

week of Apr 19-25

daily practice on mon & tue with coaches
on your own running on wed & thu
daily practice on fri at a time tbd (possibly with player-coach johnson)
on your own running on sat
daily practice on sun at 10:00AM
*for most, hard days will be tue & fri

*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis

women's daily mileage:
(*mileage numbers for those racing at Penn will be different than below)
mon= 5
tue= 7-8
wed= 3 + 4
thu= 5
fri= 7-8
sat= 5
sun= 9-10
total= 45-48 miles

week of Apr 12-18

monday - aerobic running + sprint drills + technique strides
tuesday - AT fartlek (5', 4', 3') + 1 mi jog + 3 x 300 cut-downs / m800: 6 x 200m; w800= 6 x 150m
wednesday - off (or optional VERY light 20' run on own)
thursday - shake-out run + meet OR aerobic running + light strides
friday - shake-out run + meet (800m, 1500m, 3000SC)
saturday - shake-out run + meet (800m, 1500m, 5000m), OR aerobic running
sunday - long aerobic running on own

*strength & conditioning - none this week
*steeple= light steeple hurdling on mon

women's daily mileage:
mon= 5
tue= 8
wed= 0
thu= 4
fri= 7-8 (shake-out + race)
sat= 5-6 (shake-out + race, or aerobic run)
sun= 8-10
total= 37-41 miles
*there will be some differences this week for some of you; if race on thur then mon will be workout day and tue will be off, if race only on sat then thur will be off.

week of Apr 5-11

NOTE: we will meet for practice on saturday and sunday

monday - OFF, no running
tuesday - repetition running
wednesday - aerobic running + technique strides
thursday - aerobic running + sprint drills + 5 x 100 (30f + 20s + 30f + 20s)
friday - repetition running
saturday - aerobic running, time-tba
sunday - long aerobic running, time-tba

*strength & conditioning at Wardlaw on tue / general strength on fri
*steeple= hurdling on wed

women's daily mileage:
mon= 0
tue= 8
wed= 3 + 5
thu= 3 + 4-5
fri= 8
sat= 6
sun= 8
total= 45-46 miles

week of Mar 29 - Apr 4

monday - aerobic running + sprint drills + 5 x 100 (20f+20s+20f+20s+20f)
tuesday - repetition running for most
wednesday - aerobic running + technique strides
thursday - aerobic running + 4 x 150 cut-downs w/ 250j recovery
friday - NO PRACTICE - light aerobic running + 2 x 200; travel-3:30PM
saturday - MEET (shake-out run in AM); mid-distance= 1 event + 4x400
sunday - long aerobic running, EASTER - run on own

*strength & conditioning at Wardlaw on tue / general strength on thu
*steeple= hurldling on mon + waterjump on wed

women's daily mileage:
mon= 3 + 4
tue= 8
wed= 3 + 5
thu= 3 + 6
fri= 5
sat= 8
sun= 10
total= 55 miles
(let's discuss one run per day vs. two runs per day)

week of Mar 22-28

*OK, so we've heard you. Some discussion, I suppose, about a desire to sleep in some this week as it is spring break. We have amended practice times to accomodate you. Also, for women, have not indicated any morning runs this week. Men can run in morning as/if needed. So we've done our part. Now you do yours! 'Sleeping in' CANNOT serve as an excuse to stay up late.

Your effort in the two hours of day at practice is important. But how you manage the other twenty-two hours each day is a clear indication of your real desire to excel. Make no mistake about that. And your value as a teammate is not just determined by how fast you run, but by how you encourage each other and how you hold each other accountable.

*those participating in the DiSC communication program on Wednesday (1:00PM for women and 3:30PM for men), make sure you complete online survey assessment by Monday.

monday (1PM) - aerobic running + sprint drills + 5 x 90 (30f+30s+30f)
tuesday (1PM) - anaerobic intervals or repetition running
wednesday (10AM) - aerobic running (800 group: either 2 x 500 or 3 x 300)
thursday (1PM) - aerobic running + 6 x 100 cut-downs
friday - NO PRACTICE - on own; light aerobic running + 2-3 x 200
saturday - MEET (short shake-out run in AM)
sunday (10AM) - long aerobic running, meet at coliseum at 10:00AM

*strength & conditioning at Wardlaw on tue / general strength on thu
*steeple waterjump practice on wed

women's daily mileage:
mon= 6
tue= 9
wed= 6
thu= 7-8
fri= 5-6
sat= 8
sun= 12
total= 53-55 miles