first anaerobic phase

This week marks the beginning of the first anaerobic phase which will last about five weeks. During this phase we'll introduce training in the anaerobic zone with very general workouts. From a pace perspective, think in terms of 3k-5k pace. At these speeds you should be able to handle for the most part longer intervals and higher volumes, which will provide the systemic response you need to develop the ability to buffer higher lactate levels. As always, you need to partner with the coaches in these workouts - we will provide paces and volumes that we feel are appropriate; but you have to learn your body and the feedback it provides. Pay attention, you should never be buried anaerobically, but rather should finish workouts sufficiently fatigued and with a feeling that you could have completed a couple more intervals. Below is the general outline for the week, be aware that some schedules will differ.

monday (on your own)
aerobic running
+ 6 x technique strides
+ mcmillan stage II core
+ MANDATORY TOTAL PERSON EVENT IN EVENING

tuesday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training on track, 6-8 x 800, r= 400j
(mkd: 10 x 300, r= 500j)
+ general strength

wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass

thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 5 x 70m (30 acc + 40 sprint)
(those competing this weekend, 2 x 200 @ race pace)
+ mcmillan stage II core

friday
those competing:
shake-out run and travel
+ competition
+ general strength
those not competing:
varied workouts, some anaerobic, some 80%
+ general strength

saturday
those competing:
shake-out run and competition
+ general strength
those not competing:
aerobic running on own

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

and the aerobic hits just keep on coming

After much discussion, we've decided to extend our aerobic phase for another one to two weeks. The men seem to be in a good groove and the women are also. We like the aerobic gains we see taking place and while the race results for the women haven't been as solid across the board as the men, we think this is due more to factors other than the lack of any anaerobic work yet. For one, the disruptive weather has kept us from finishing runs down at the track with some strides and accelerations, which we believe the women need more of in order to feel a little sharper. And for another, many of our women just need more experience in order to execute race plans effectively and in a relaxed manner.

monday
hurdle work & speed ladder
+ aerobic running
+ 6 x technique strides
+ general strength
+ yoga

tuesday
mcmillan wu
+ anaerobic threshold running on track; w= 4-5 x 1600, r= 1' / m= 5-6 x 1600, r= 1'
+ mcmillan II core
+ optional squats

wednesday
dynamic wu
+ aerobic running
+ 4 x 150 w/ ins & outs
+ recovery stratgies, i.e. foam rolling, stretching

thursday (on own)
aerobic running
+ stretching

friday
competition
OR
those not traveling:
3:30 PM - AT run @ 85% on track or cinder loop; w= 3.5-4 mi / m= 4-4.5 mi
+ mcmillan II core
+ optional squats

saturday
competition
OR
those not traveling:
aerobic running on own

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

After a solid week of aerobic efforts, this week possibly brings some challenging weather on Tuesday. If the weather permits, the schedule will be as follows below. If the weather doesn't permit a workout on Tuesday, we will move the workout day to Wednesday and do an aerobic fartlek on the cinder loop or on the track.

monday

OFF - no running

tuesday (weather permitting)
mcmillan wu
+ AT run @ 85% on park cinder loop or track; w= 3.5-4 mi / m= 4 mi
+mcmillan II core
+ optional squats

wednesday
hurdle drills
+ aerobic running
+ yoga

thursday
dynamic wu + speed ladder
+ aerobic running
+ 3 x 300 cut-downs
+ general strength

friday

travel to ky

+ light aerobic running + 2 x 200 @ race pace
+ abbreviated mcmillan II core
those not traveling:

aerobic intervals on track

saturday
competition

those not traveling:

aerobic running on own

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

more aerobic

monday (10:00 am)
dynamic wu & speed ladder
+ aerobic running at river
+ 4-6 x technique strides
+ general strength back at campus

tuesday
mcmillan wu
+ strong aerobic running @ 80% at park lake loop
or alternate workout on cinder loop @ 85%
+mcmillan II core
+ optional squats
(most will do 80% run)

wednesday
foot drills
+ aerobic running
+ yoga

thursday
dynamic wu
+ aerobic running
+ 3 x 200 @ mile GP, r= 500j
+ general strength

friday
mcmillan wu
+ anaerobic threshold intervals @ 85% on cinder loop or track
+ mcmillan II core
+ optional squats

saturday (on own)
light aerobic running or OFF

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

ice, ice baby

EDITED on Monday, Jan 10th due to inclement weather!

The first week of classes brings with it a nasty forecast for weather. Due to the uncertainty of weather for Monday, we will not meet for practice - just do your best to get your running in, along with some daily health activities such as stretching and rolling. If you're outside make sure you're being careful with any slippery conditions. A treadmill or the coliseum are options as well.

monday (on own)
aerobic running
+ general strength exercises

(EDIT - IF coaches can get to campus, practice will be at 2:00 pm; we will send a text as soon as possible on Tuesday to let you know. If we are able to get in hard effort, all will do 85% threshold run. If we are not able to get in hard effort, all will do aerobic run; then on Wed all will do aerobic fartlek - 5', 4', 3', 2', 1')

tuesday - 2:00 pm
mcmillan wu
85% threshold running; w= 3.5-4 mi, m= 4 mi
+ mcmillan II core
+ optional squats

wednesday
dynamic wu
+ aerobic running
+ hip circuit

thursday
dynamic foot drills
+ aerobic running
+ 4 x 70 (30 stride, 40 sprint)
+ general strength exercise

friday
travel to lexington
+ light aerobic running and 2 x 200 at race pace
+ mcmillan II core
OR
mcmillan wu

+ LD - 80% steady running on lake loop; w= 7-8 mi, m= 9-10 mi
+ MD - 85% threshold running, 3.5-4 mi as intervals
+ mcmillan II core
+ optional squats

saturday
competition
OR
aerobic running on own
+ daily health exercises

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

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