your breathing don't lie

Ok, the first week of higher end aerobic efforts should be in the books...er, logs. As you evaluate your runs, how do you know the efforts were in the right aerobic range? The answer is in your breathing, and your breathing don't lie (I know that is grammactically incorrect, just roll with it).

As you focus on learning or executing the 80-85% efforts, your breathing will guide you if let it. At the highest aerobic end, you should just barely be able to keep your breathing under control. When you feel you have gotten to a point where your breathing is too labored, where your breathing is unable to keep up with the running, you are just crossing over into the anaerobic range. While all of that is not exactly correct on a scientific basis, it is a good 'layman's description and a great rule of thumb.

So, focus on your breathing, stay relaxed, and have some great runs!

aerobic conditioning in earnest

The foundation for a successful year begins in earnest this week with the XC Aerobic Conditioning schedule listed in the Summer'11 Notes section of your training plans. Make sure you familiarize yourself with the definitions for the different efforts. But keep in mind that ALL efforts are AEROBIC, none are anaerobic. That means your efforts should fall in the 85% range or below on the pace chart. Only when you are doing the fast striding once a week should you exceed 85% speed.

The pace chart is where you should start. Locate a conservative estimate of your current 5k shape. One way to do that is to locate the general pace at which you have been running for that last couple of weeks on the pace chart in the 70% column and use the corresponding 5k time.

For Tuesday's fartlek you should alternate between 85% and 65% efforts. So for example, using our standard 5-4-3-2-1 fartlek, you would run 5 minutes at 85%, 5 minutes at 65%, 4 minutes at 85%, 4 minutes at 65%, 3 minutes at 85%, etc. You can use that standard fartlek or you can structure something on your own, just alternate between 85% and 65%.

Friday's effort approaching 80% is just that - start out a little slower and progress towards the 80% effort corresponding to the 5k time that is right for you.

For your Sunday long run, try to keep the pace in the 70-75% range.

Make sure Monday and Saturday's are light, recovery days.

The pace chart is an excellent guide and has shown itself to be very reliable and accurate. But ultimately, these efforts are about 'feel'. Begin to understand what each effort feels like, then try to execute the runs by feel, and not by constanting monitoring your pace on your GPS watch!

Add in your general strength-training, your recovery nutrition, a focus on improving your mechanics as you run, and living like a clock. You're on your way to a great year!

I enjoyed the blog comments from last week, especially deejerz's offering of the Kroger Slim-Rite shake as a recovery option, the newly-loquacious joe stowe, betsy's outing of maureen, and doug's shout out for midfoot-striking. Apparently we're adding a new "ask doug" feature to the blog :)

shout out for the equate shake

***EDIT - WE WILL BE SENDING VIA EMAIL A BEGINNING GENERAL STRENGTH PROGRAM - CHECK YOUR EMAIL IN THE NEXT FEW DAYS!***

Last week of easy aerobic running before we start to push into high-end aerobic efforts. As mentioned in the last post, once a week make sure to include some fast striding after an easy aerobic run. The comments have been good, the new people are starting to warm up to everyone, and comments are coming from all over the globe it seems. So many exotic locales, I'm trying to plan the next family trip ... hmmm ... spain ... houston ... tough call.

We've preached the importance of recovery nutrition. I'm gonna put in a plug now for the Equate Weight-Loss Shake from WalMart as a fantastic option for the 45-60 minute post-run recovery window, after the 15 minute post-run gatorade/powerade window. Forget the 'Weight-Loss' moniker, we're talking recovery now. All you returnees know I am a big fan of Balance Bars. But check out a side by side comparison of the two, add in that the shake will be absorbed quicker, and then do a cost comparison. Either way, experiment for yourself, there are many solid options. But just make sure to make recovery nutrition a daily part of your training.

transitions

As we approach week four of the schedule you'll notice it's the last week of the 'transition' phase and next week begins the cross country aerobic phase. Pay attention to the SUMMER'11 NOTES tab, however, as nothing changes yet with your daily running pattern. Weeks four and five are just easy aerobic running. It's not until week six that the pattern changes to include aerobic fartlek running and 80% aerobic running. And don't forget your fast striding once a week! Of course, stretching, core work, and proper recovery nutrition should continue unabated.

A lot of new names showing up in the comments section. Some old, as well as new, names are missing though. Let's get going with reporting your weekly running. And new people, don't be afraid to tell everyone a little bit about yourself :)

The hard...is what makes it great

All packed and ready to head to Des Moines tomorrow for the NCAA Outdoor National Championships. Three women will compete in the 400H, the PV, and the TJ. Send positive thoughts their way on Wednesday and Friday as they represent us all in one of the greatest track meets around.

As you embark on week two of your summer training, I think about what lays ahead. Being twenty-some years removed from my competitive days, I remember most the many memorable times with my teammates and coaches. I can read through meticulous training logs and see the immense commitment that was made, but really, the training is just a blur. Still, it's not lost on me what each of you choose to undertake, and you have my respect for that choice. Truthfully, I'm also envious of your youth, your healthy knees, your ability to pursue such an endeavor.

Watching the NCAA Women's Softball World Series on TV today, I saw a quote taped to the wall in one of the team's dugout. It's from the movie 'A League of Their Own', with Tom Hanks playing a baseball manager named Jimmy Dugan. And I immediately thought of you, and what the upcoming year promises...

"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it great." - Jimmy Dugan

If you don't understand that now, in time, you will. I promise you it's the truth.

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