return to running

Sorry for the delay in sending out training schedules - we will be able to get them to you next week when we return from the NCAA East Preliminary Round in Bloomington, IN. Below is a three week return to running schedule for everyone starting back. Those already back to running, keep the next three weeks easy and light. When you get your mileage schedules, don't worry if you don't hit the numbers for these first three weeks. Keep your runs easy and relatively short. Gradually build of the length of your runs through this return to running schedule and keep the pace of your runs pretty gentle. Let your body re-adjust to the routine of running. Make sure you do plenty of stretching, particulary hip flexors and calves/achilles. Lastly, call/text if you have questions; look for your schedule to be emailed by mid-week.

sun - light aerobic running
mon - off
tue - light aerobic running
wed - light aerobic running
thu - off
fri - light aerobic running
sat - light aerobic running

sun - light aerobic running
mon - off
tue - light aerobic running
wed - light aerobic running
thu - light aerobic running
fri - light aerobic running
sat - off

sun - aerobic running
mon - aerobic running
tue - light aerobic running
wed - aerobic running
thu - aerobic running
fri - off
sat - aerobic running

post-exams

Schedule for the week is listed below:

mon - (10:00 AM) light aerobic running + technique strides
tue - (10:00 AM) workout or shake-out & PM all-comers meet
(events: 800m, mile, 5000m)
wed - light aerobic running + strides
thu - TRAVEL & light aerobic running + strides
fri - competition; 1500m, 3000SC, 5000 (time tbd - meet for shake-out)
sat - competition; 800m (time tbd - meet for shake-out)
sun - long aerobic running for those continuing to race

post-penn

"But the reason why Penn is so significant to me is: That was my wake-up call that basically said, 'Accept responsibility. You came here for a reason.'

The next year, for the first time in my life, I found intense commitment in myself. I couldn't wait for Penn to come. I was dying for it to come back. I wanted to be ready. It's amazing that one year captured my whole maturing process. That's why I'm very fond of Penn - it's a love-hate relationship - because it forced me into seeing who I was and deciding who I wanted to be."

- 3-time world indoor champion, 4-time Olympian, and Villanova coach Marcus O'Sullivan, after a disappointing junior year

Just wanted to share a great quote I came across last week in the online build up to the Penn Relays. Read it, take it to heart, not just regarding Penn Relays, but about your athletic career and life. Whatever level of commitment you have, whatever level of effort you will give, dig deeper and you will find there are new levels to explore.

Exam week is here, it's hard to believe another academic year is almost in the books, no pun intended. Good luck on your finals! The general schedule for the week is listed below, along with a re-post from this time last year.

The recipe for success in the next two weeks is simple; exams will certainly make the 'rest' part of the equation a challenge!

race every chance you get
jog 3-4 miles + light strides each day
rest (sleep, nap, conserve energy)
*those continuing to the regional meet should not cut back this much

mon - aerobic running
tue - workout day or ATC race (1500-approx 8pm/3000-8:30pm)
wed - aerobic running (workout day for Penn 10k racers)
thu - aerobic running
fri - workout
sat - on your own, aerobic running
sun - long aerobic running (AM practice time tbd)

the carnival

One of the greatest track & field meets in the world takes place this weekend in the City of Brotherly Love and we will be well represented - The Penn Relay Carnival.

Sorry for the lack of detail in the post of this week's schedule!

Workout will be on Tuesday, except for those competing at Penn on Thursday who will workout out on Monday. If you compete on Thursday but are not at practice on Monday, you will do a lighter workout on Tuesday. Those not competing at Penn will workout again on their own on Friday.

Bottom line, show up at practice on Monday if you are able to. If you are not able to be at practice on Monday, do a short, light run with some 'fast & relaxed' strides afterwards.

tobacco road

monday
800j, dynamic wu
+ aerobic running
+ 8 x technique strides
(10k - do Tue workout today)

tuesday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3' @ 85% + 3 x 300 cut-downs
+ general strength/hurdle walkovers
(10k - OFF)

wednesday
OFF / Travel
(10k - light aerobic run + strides on own)
(5k only - do Tue workout today)

thursday
AM shake-out run - tbd
10k race
(5k only - OFF)

friday
AM shake-out run - tbd
800, 1500, 3000SC race

saturday
AM shake-out run - tbd
800, 1500, 5000 race

sunday (on your own)
medium-long aerobic running

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