what do you expect from yourself

With the race on Friday, this will be a short week. Yet it is also the last big volume week before we begin a taper to the championship meets. As always, rest and recovery are very important and you should aim to have a great week working your personal recovery plans. The workouts have been progressing well, so let's focus on another solid day for Tuesday and then EXPECT to run fast times at the end of the week.

What do you expect from yourself? Your expectations are the ones that matter most!

mon - aerobic running + techninque strides + supplemental work
tue - (3:30 PM, cinder loop at park)

w= 1 x 1k + 4 x 500, r= 2.5'/1.5'; m= 1 x 1mi + 4 x 800, r= 3'/2'

pace is 3+% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running on own, travel to Charlotte
fri - AM shake-out run; PM race; w= 5k / m= 8k

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - speed development on cinder loop in spikes

thu - (6:15 AM) 85% running on track; 6-8 x 1000, r= 40-60"

patience

One of the core values we talked about from the powerpoint in our first team meeting this year was patience. This past weekend in Louisville we had a lot of good things happen, yet there was a sense of disappointment amongst athletes and coaches. I know that I contributed to that feeling. We all need to go back to those core values now, and recognize how important patience is. Almost all of you are making good progress. Though not everyone is exactly where we hope to be, no one is too far away. Four weeks remain until the conference meet and six weeks until the region meet. That is a lot of time, and the changes that can take place in such a period of time are immense. We are on the right track and what you are doing is working. The aerobic ability has improved, the recovery plans are helping, and the anaerobic training is just beginning.

Be patient, you are getting there!

Below is the schedule for this week. Of note, you will notice we are not traveling this weekend. For a variety of reasons we will discuss in practice, we felt this decision was best.

mon - aerobic running + techninque strides + supplemental work
tue - (3:30 PM, cinder loop at park)

w= 1 x 2k + 4 x 1k, r= 4'/2.5-3'; m= 1 x 2mi + 4 x 1mi, r= 5'/3-3.5';

pace is 3% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running + hill sprints + supplemental work
fri - (3:30 PM, cinder loop at park) 10-12 x 400m + general strength

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - 85% threshold running on cinder loop

fri - tbd

expectations, according to Caballo Blanco

"You live up to your own expectations, man."
- Caballo Blanco, in the book Born to Run, by Christopher McDougall

I came across this quote from Caballo Blanco (i.e. White Horse) in a book about the super runners of the Tarahumara Indians of Mexico. All of you have busy schedules and a lot to do. But take some time to think about that simple quote this week. What expectations do you have for yourself? For the meet this weekend, for the season, for your running career? And on a much grander scale, what are your expectations for your life, for the individual you are? In the end, it's your expectations that really matter, according to Caballo Blanco anyway.

And then take nine minutes to watch a video at the link below. It's about the importance of, and how to take advantage of, the first 15 minutes after your run each day. According to the video, the most important part of tomorrow's workout is the first 15 minutes after today's workout.
http://runningtimes.com/Article.aspx?ArticleID=18221

Lastly, the weekly schedule...

mon - aerobic running + techninque strides + supplemental work
(women w/ Girls on the Run - on your own)
tue - (6:00 AM) 80% running on lake or cinder loop + general strength
(7:00 PM) non-xc, start of 3k on track; (7:30 PM) pizza at track for all
wed - OFF, no running but recovery work on own
thu - aerobic running + fast striding + supplemental work
fri - (6:15 AM) non-xc, speed development on track
(9:00 AM) depart for Louisville, light running on xc course
sat - race, w= 5k / m= 8k
sun - (8:00 AM departure) long aerobic running on trails + recovery work

expanding horizons

With the majority of aerobic work in the bank, it's time now to begin pushing into anaerobic territory. Keep in mind, the aerobic work isn't completely done (is it ever?!), and we will continue to work to expand those capabilities with long runs, aerobic easy days, and the occasional 80-85% bread-and-butter runs. The non-XC group will continue working on aerobic ability, but will also begin some speed development.

We'll need to have some discussion Monday regarding our venue for Tuesday's workout. The extraordinary high temps continue, which means we will need to go early in the morning. Cinder loop with no light or track with lights...both have advantages and disadvantages. Be ready to discuss!

mon - aerobic running + techninque strides + supplemental work
tue - (6:00 AM) w= 6 x 1000m, r= 2.5-3' / m= 6 x 1600m, r= 3-3.5'
-pace is 3% faster than current race pace; (3:30 PM) light jog + gen strength
wed - light aerobic running + recovery work
thu - aerobic running + fast striding + supplemental work
fri - (time-tbd) interval hill workout on grass hill at park
sat - on your own, light aerobic running
sun - (8:00 AM departure) long aerobic running on trails

bring out the best

Why a dual meet with our rivals? Simply, it brings out the best in you. Be your best on Thursday. No matter the outcome, it will be exciting and fun.

With a high volume scheduled for this week, many of you will need to run easy morning runs. The best days are Monday and Friday. We will do a light run together on the grass on Tuesday afternoon and you will do a light shake-out run on your own on Thursday morning. You should plan on just one easy run on Wednesday and Saturday.

mon - aerobic running + technique strides + hip circuit
tue - (6:00AM) short AT run + VO2max intervals on cinder loop or track; w= 3200, m= 4000 + 2 x 400 & 2 x 200 / (3:30PM) light jog + drills + core strength
wed - light aerobic running
thu - (AM - shake-out run on own) / PM - GT v. UGA Dual Meet
fri - aerobic running + general strength
sat - on you own, aerobic running
sun - (time tbd) long aerobic running at Kennesaw + training room recovery

*those not racing will run on own on Thursday and include 8 x short hill sprint; then will meet on Friday at 6:00AM for hard effort on track

week of Sep 6-12

mon - (9:30AM) optional practice, aerobic running
tue - (6:00AM) 80% run on park lake loop / (3:30PM) general strength
wed - aerobic running
thu - (AM run on own) / PM - aerobic running + hill sprints
fri - (6:00AM) 85% AT run on park cinder loop
sat - on you own, aerobic running
sun - (time tbd) long aerobic running at Kennesaw

let the games begin

After a good first week, we head into week two with our first competition coming at the end of the week. The first two threshold-based runs went well and it's promising to see where everyone is at. Keep the focus on running the correct effort, and make sure you do good with all the little things that ultimately very likely make the difference on your progress.

mon - light aerobic running
tue - (6AM) 80% running on park cinder loop
wed - OFF, no running
thu - aerobic running + 6-8 x hill sprints
fri - light aerobic running (or 6AM workout, those not racing)
sat - competition
sun - (time tbd) long aerobic running

park cinder loop (870m):
1 mi = 1 lap + 730m
2 mi = 3 laps + 590m
3 mi = 5 laps + 450m
4 mi = 7 laps + 310m
5 mi = 9 laps + 170m
6 mi = 11 laps + 30m
7 mi = 12 laps + 760m
8 mi = 14 laps + 620m
9 mi = 16 laps + 480m
10 mi = 18 laps + 340m