the end game

"Training is not only what you do in the official workouts. Training is also how you work, how you eat, how you rest. In other words, how you live." - renowned Italian coach, Renato Canova

...and former great coach of Villanova, Jumbo Elliot, always said "live like a clock".

As we reach this final push to the end of the season, consistency in training and all that training entails is of the utmost importance. DO WHAT YOU HAVE BEEN DOING. If you have been running a certain number of mornings during the week, continue that even if you run very short distances of even 2-3 miles. Keep the frequency of runs each week that you have thrived off over the last few months. Keep the same rhythm of your training.

Many of you want to see the workouts, I understand. Sorry for the delay. Focus on your part, living like a clock, the efforts with recovery, winning with nutrition...so many of you are doing such great things. The workouts will take care of themselves in due time.

Lastly, I hope some of you watched the final round of The Masters golf tournament. What a testament to how important execution is in the heat of competition. As we have talked, how you execute the details has a huge impact on your success. And how you execute in the days leading up to a race determines how you execute on race day.

monday
800j, dynamic wu
+ aerobic running
+ 6-8 x technique strides
+ mcmillan II core

tuesday
800j, mcmillan wu, baton exchanges or starts
800: 6 x 200, r= 2'
1500: 3 x 200 + 3 x 600 + 3 x 300 cut-downs, r= 200j/600j/300j
5k/10k: 3-4 x 1500, r= 4-5' or 800 + 4800 AT run + 800
3000SC: 5 x 800 cut-downs, r= 4-5' (2nd lap w/ hurdles on 1,3,5)
+ general strength/hurdle walkovers

wednesday
800j, foot drill wu
+ aerobic running
+ 8 x barefoot strides

thursday
800j, speed ladder wu
+ aerobic running
+ either 100's or 150's
+ mcmillan II core

friday (time - tbd)
3000SC: 8-10 x 400 w/ barriers
5k/10k: long aerobic running
1500: 800 + 4x200 OR 8-10 x 300, r= 300j OR long aerobic running

saturday (on own)
foot drill wu
+ aerobic running
+ stretching

sunday (9:00AM)
long aerobic running
+ cool-down exercises
+ recovery at training room

into the homestretch

Still finalizing the workouts for the week leading up to our last meet prior to the conference meet and will post more later tonight. However I did want to get up the info regarding Monday - TAKE OFF ON MONDAY. In a couple of weeks we will highly recommend a day off before leaving for the conference meet, so there will not be a day off next week. Tomorrow is your opportunity to take a complete rest day. I will be at the track in the afternoon if the men's steeplers want to do some light hurdle work. If you don't like taking a day off before the Tuesday workout, I would recommend a very light and short run on your own tomorrow.

tuesday
w1500: 2 x 200, 1 x 1000 + 1 x 600
m1500: 8 x 400, r= 400j
w800: 2 x 500
m&w 5000: 4 x 400 @ 1500GP, r= 1'
m&w10k: 25 x 400 @ 10kGP, r= 30" (fb= later in week?)
m&w3kSC: 4 x 200 + 2-3 x 600H + 200

sweet home alabama

This week looks to be a little challenging with showers in the weather forecast throughout the week. Make sure you are recovering this week, communicate with the coaches if you think you need extra recovery. Daily schedule is below: monday aerobic running + sprint drills + 6 x 100 'light & fluid' + mcmillan II core tuesday 1500: 5 x 400, r= 5' 5k-10k: 1500 @ 5k + 3-4 miles @ AT + 1500 @ 5k 3kSC: 4x400, r= 1' + 3x800 w/hurdles, r= 3' + 3x200 w/hurdles + general strength wednesday aerobic running + 8 x barefoot strides on grass + mcmillan II core thursday 1500-3kSC: 4-5 mile progression run to AT pace 5k-10k: medium long run + general strength friday aerobic running on own + 2 x 200 travel to auburn saturday shake-out run in AM competition in PM sunday (time-tbd) long aerobic running + cool-down exercises + recovery at training room

up and running

A solid first weekend of outdoor racing in the books, a focused week of spring break ahead. The first half of the week is outlined below. We'll fill you in on the last half of the week as we formulate the next few weeks of racing.

monday (10:30 AM)
800j, dynamic wu w/ extra ABC sprint drills
aerobic running
+ 8 x 'light & fluid' strides on grass
+ foot drills in sand
+ mcmillan II core
(light hurdle routine for 3000SC)

tuesday (10:30 AM)
800j, mcmillan wu, 3 x 50m starts
+ (1500) 4 x 300 + 2 x 800 + 3 x 400
+ (3kSC, 5k, 10k) 80% run at park lake loop; w= 8mi / m= 10mi
+ (w800) 6 x 200, r= 2'
+ general strength w/ plyo's

wednesday (10:30 AM)
800j, dynamic foot drills
+ aerobic running
+ (w800: step-down workout)
+ 8 x barefoot strides on grass
(waterjump technique for 3000SC)

into the great outdoor

With the Ides of March upon us, so to is a promising outdoor season full of hope and optimism! We will keep an eye on the weather for Tuesday; if the rain is forecasted to be heavy, there is a chance we will move the main workout to Wednesday.

Steeple hurdle routine will commence Monday morning with the hurdles set up at 8:00 AM. Tuesday's workout will incorporate some hurdling, and there will be some water jump work this week.

monday
800j, dynamic wu
+ aerobic running
+ 6 x 100 cut-downs, r= 100w
(w= 17,16,15,15,14,14 /m= 15,14,13,13,12,12)
+ mcmillan II core

tuesday
800j, mcmillan wu, baton exchanges
+ anaerobic running for 800 & 1500 of 400's
+ anaerobic threshold running for 5000 & 10,000 of 1000's
+ general strength

wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
+ water jump technique for 3000SC

thursday
800j, speed ladder
+ aerobic running
+ sprint drills
+ 3 x 200 cut-down to race pace
+ mcmillan II core

friday
tba - shake-out run
+ competition: 800, 1500, 3000SC, 5000
+ general strength
those not competing:
tba - anaerobic running

saturday
tba - shake-out run
+ competition: 4 x 800, 4 x 400
those not competing:
aerobic running

sunday (optional practice - tba)
long-aerobic running
+ cool-down exercises
+ recovery

almost spring redux

Let's try the 'almost spring' theme again...after today, the weather felt anything but spring-like. And sorry for the late post...

Steeplechase hurdle routine on monday morning only for this week. The hurdles will be set up at 8am, make it when you can. Thursday you can do some hurdling after the afternoon practice.

monday

800j, dynamic wu

+ aerobic running

+ 6 x 100 cut-downs w/ 100w recovery

(w= 17, 16, 16, 15, 15, 14 / m= 15, 14, 14, 13, 13, 12)

+ mcmillan stage II core

tuesday

800j, mcmillan wu, 3 x start (40, 60, 80)

+ anaerobic running on track, 12-16 x 400, r= 400j

(some 10k will most likely do an 80% run at park)

+ general strength

wednesday (ON YOUR OWN)

dynamic foot drills

+ aerobic running

+ 8 x barefoot strides

thursday

800j, dynamic wu

+ aerobic running

+ sprint drills

+ 5 x 70 (30 fly, 40 sprint)

+ mcmillan stage II core

friday

800j, mcmillan wu, 3 x 50 starts

+ anaerobic running, 6 x 800, r= 400j OR 20 x 200, r= 200j

+ general strength

saturday (ON YOUR OWN)

foot drills

+ aerobic running

+ stretching

sunday (ON YOUR OWN)

long aerobic running

+ cool-down exercises

+ recovery

almost spring

The weather for most of the week ahead looks great. Monday will be challenging, read more about that below. And the weekend forecast calls for rain. But Tuesday through Friday look great.

monday
(the forecast shows severe weather coming through the area from around noon through the early evening. I will be at the track from 8-10AM, and encourage everyone who can to arrange to be there at some point during that window to go through the practice agenda. If you cannot be there during that time, you should get practice in before the weather turns bad. For steeplers, we will go through the hurdle routine after your run.)
800j, dynamic wu
+ aerobic running
+ 5 x 90 (30float, 30sprint, 30 float)
+ hurdle routine
+mcmillan stage II core

tuesday
800j, mcmillan wu, 3 x start-40, 60, 80
+ 12-16 x 400, r= 400j
+ general strength & hurdle walk-overs

wednesday
800j, foot drill wu
+ aerobic running
+ 6-8 x barefoot strides on grass
+ yoga stretching

thursday
(AM hurdle routine for steeplers)
800j, dynamic foot drill
+ aerobic running
+ 5 x 70 (30float, 40sprint)
+ mcmillan stage II core

friday
800j, mcmillan wu, 3 x 50 starts
+ 5 x 1000 approaching 3k pace, r= 500j
(steeplers will incorporte hurdles)
+ general strength & hurdle walk-overs

saturday (ON YOUR OWN)
foot drill wu
+ aerobic running
+ stretching

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