welcome back

The plan for the week is listed below. With no classes to worry about, we will also take care of a couple other things - on wednesday at 10am those who were on the fall xc roster will complete an online survey at the Tech Center; and we hope to schedule a track team picture at some point. We'll let you know more at practice. Lastly, some of our group will compete at Clemson on friday/saturday, we'll let you know when those plans are finalized.

monday (on own)
dynamic warm-up
+ aerobic running
+ 6 x technique strides

tuesday (2:00 pm)
mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
+mcmillan stage two core
+ optional squats

wednesday (2:00 pm)
speed ladder, hurdle work
+ aerobic running
+ hip circuit

thursday (2:00 pm)
dynamic foot drills
+ aerobic running
+ 4 x 150 strides w/ 2 x 20m sprints

friday (2:00 pm)
mcmillan warm-up
+ 85% threshold running; w= 3-4 x 1600, m= 4-5 x 1600, r= 1'
+ mcmillan stage 2 core
+ optional squats

saturday (on own)
aerobic running

sunday (time tbd)
long aerobic running
+ cool-down exercises
+ training room recovery

happy new year 2011

Please text your weekly mileage!

With a little lower mileage level, this week would be a good one to fit in a day off. The schedule remains the same for this week. Again, make sure you are stretching, particularly after each run. Make sure you include 3 x 30 seconds on each hip flexor. Continue your recovery strategies and iron supplementation. If you have questions, contact one of your coaches.

monday
mcmillan warm-up
+ aerobic running OR strong aerobic running @ 80%
w= 6-7 miles, m= 7-8 miles
+ mcmillan stage two core

tuesday
dynamic warm-up
+ aerobic running
+ 6 x technique strides

wednesday
mcmillan warm-up
+ aerobic speed fartlek (short, FAST, runs of 15-30 seconds
with plenty of easy running between - run with good technique)
+ hip circuit

thursday
dynamic foot drills
+ aerobic running

friday
mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 9-10 mi
+ mcmillan stage 2 core

saturday
aerobic running

sunday
long aerobic running
+ cool-down exercises

Christmas week

Hopefully last week went well and everyone is catching up on some much needed sleep! Another simple week ahead - a long run, one aerobic speed fartlek, one or two 80% runs, and some recovery aerobic runs. The schedule is listed below. As you can see, Monday gives you an option of an easy recovery run or a strong aerobic 80% run - pay attention to how you feel recovering from your Sunday long run and make a decision for Monday. Generally, freshmen should opt for the easy recovery run. If in doubt, opt for the recovery run. One last note, make sure you are stretching, particularly after each run. Make sure you include 3 x 30 seconds on each hip flexor.

Continue your recovery strategies and iron supplementation, and don't forget to text your weekly mileage total for the last week! If you have questions, contact one of your coaches.

monday
mcmillan warm-up
+ aerobic running OR strong aerobic running @ 80%
w= 5-6 miles, m= 7-8 miles
+ mcmillan stage two core

tuesday
dynamic warm-up
+ aerobic running
+ 6 x technique strides

wednesday
mcmillan warm-up
+ aerobic speed fartlek (short, FAST, runs of 15-30 seconds
with plenty of easy running between - run with good technique)
+ hip circuit

thursday
dynamic foot drills
+ aerobic running

friday
mcmillan warm-up
+ strong aerobic running @ 80%; w= 6-7 mi, m= 8-9 mi
+ mcmillan stage 2 core

saturday
aerobic running

sunday
long aerobic running
+ cool-down exercises

exam week

Last week of the semester - good luck with your final exams! As previously mentioned, there is no organized practice this week. Do your best to follow the training schedule outlined below. But at a minimum, do your best to get in the volume for the week even if it's just with easy aerobic runs. Check back with the blog for subsequent weeks of training during the semester break. Continue your recovery strategies and iron supplementation. And please don't forget to text your weekly mileage totals.

monday
OFF, no running

tuesday
dynamic warm-up
+ aerobic running
+ 4-6 x technique strides
+ mcmillan stage 2 core

wednesday
mcmillan warm-up
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of easy running between - run with good technique)
+ hip circuit

thursday
dynamic foot drills
+aerobic running

friday
mcmillan warm-up
+ strong aerobic running @ 80%; w= 6-7 mi, m= 8-9 mi
+ mcmillan stage 2 core

saturday
aerobic running

sunday
long aerobic running
+ cool-down exercises

dead week

Two weeks remain in the academic semester - dead week and finals week. Since the coaches will be attending our annual convention for the better part of finals week, this week will be the last week that we see you at practice before the holiday break. So let's make it a great one! It will be cold so make sure you dressed appropriately at all times.

We will devote this week to the 85% anaerobic threshold and we will do so in two ways - first, on Tuesday we will engage in anaerobic threshold intervals; then on Friday, we will execute a classic anaerobic threshold run. The venues haven't been determinded yet, but either or both the track and park cinder loop will be utilized. Pace close attention to how you feel during both of these workouts. And in keeping with the progressive return to running, Monday will be an OFF day with no running.

mon - OFF, no running
tue - anaerobic threshold intervals @ 85-88%, 3-4 x 1600, r= 1'
wed - aerobic running, technique strides, supplemental exercises
thu - aerobic running + fast striding (+ some steeplechase work)
fri - anaerobic threshold running @ 85%, 3-4 miles
sat - (on your own) aerobic running
sun - (time - tbd, mid-morning) long aerobic running at mountain

back to work

Time to get back in the routine of practice - hopefully the last two weeks have been a little relaxing and rejuvenating. We have three weeks until the end of the semester - two weeks of class and one of exams. Finish the academic semester in the same manner that you should finish races - strongly. Good luck!

Our first indoor meet is this Saturday - some of you will be competing. If you know you want to compete in this meet, please let me know. We will determine and notify those on travel squad.

In the next three weeks, let's...

- return our aerobic endurance to mid-October levels, thus setting the stage to take it even higher in the subsequent six weeks. As we approach the semester break, everyone must understand the 80% and 85% levels of effort and learn how those efforts FEEL.

- revisit our individual recovery strategies; including daily health, nutrition, and sleep.

- confirm our commitment to iron supplementation.

- learn the exercises for Stage Two core.

- recommit to our core values from our first team meeting this fall.

- for some, include two weight workouts each week to improve leg strength.

- for some, learn the hill training circuit; how it feels, what it does, etc.

***AMENDED (due to weather) weekly schedule:

mon - aerobic running, technique strides, supplemental exercises

***tue - OFF, no running

***wed - aerobic farlek on park cinder loop;

5' + 4' + 3' + 2' + 1' @ 85%, r= 5', 4', 3', 2', 1'

thu - aerobic running, fast striding 6-8 x 100m

fri - strong aerobic running @ 80% on park cinder loop

(some middle-distance runners will do hill training circuit instead)

sat - (on your own) aerobic running

(some will compete at Indoor T&F Meet)

sun - (time - tbd) long aerobic running

thanksgiving week

The second week of the transition period is listed below - 5 days of running this week. We will meet for practice on Tuesday only. The OFF days are not optional - no running. Try to do some sort of recovery strategy every day, i.e. stretching, foam rolling, core and/or hip strength, etc.

*make sure you are taking your iron supplement!

monday - OFF
tuesday - aerobic running + technique strides + general strength
wednesday - aerobic running (no practice until monday)
thursday - aerobic running (thanksgiving)
friday - OFF
saturday - aerobic running
sunday - long aerobic running @ 70-75%