Please text your mileage for last week. Still haven't gotten mileage numbers from several of you for the last few weeks - be prepared to explain why on Wednesday :)
Excited about seeing everyone on Wednesday, excited about getting back to work, excited about the upcoming track season - hope you are too!
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (on your own)
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
(800m - you can do this fartlek or repeat the fartlek from last friday)
+ general strength circuit
wednesday (9:30 AM)
(depart locker room for river)
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday (9:30 AM)
800j, dynamic wu
+ light aerobic running
+ 4 x 150 strides w/ 2 x 20m sprint segments
(800m - 10 x short hill sprints at park)
+ mcmillan core
friday (9:30 AM)
800j + mcmillan wu
+ 80% running on park lake loop or at river
+ general strength circuit at track
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, January 1, 2012
Thursday, December 22, 2011
happy holidays
1. Did I send coach my mileage for two weeks ago? If no, go to #3
2. Did I send coach my mileage for last week? If no, go to #4
3. Stop everything, text coach my mileage for two week's ago. Go to #2
4. Stop everything, text coach my mileage for last week.
Due to time constraints I was unable to put the above in flowchart form, but I think you will still get the message!
Happy Holidays and a Happy New Year to you and your family!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
(800m types: 10-12 x 200, r= 200j; w= 36-38 / m= 30-32)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts @ ~5k pace / equal time recovery @ ~ marathon pace)
So, 26 minutes total - 90 on..90 off..90 on..90 off..90 on..etc
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
2. Did I send coach my mileage for last week? If no, go to #4
3. Stop everything, text coach my mileage for two week's ago. Go to #2
4. Stop everything, text coach my mileage for last week.
Due to time constraints I was unable to put the above in flowchart form, but I think you will still get the message!
Happy Holidays and a Happy New Year to you and your family!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
(800m types: 10-12 x 200, r= 200j; w= 36-38 / m= 30-32)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts @ ~5k pace / equal time recovery @ ~ marathon pace)
So, 26 minutes total - 90 on..90 off..90 on..90 off..90 on..etc
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Sunday, December 18, 2011
it's the most wonderful time of the year
Text your mileage for last week!
Hopefully last week went well academically. Now is time for a little rest and recuperation. Don't worry if last week's running was a struggle, and don't be surprised if the first half of this week feels similar. Just get the work in without overdoing the effort. The schedule is listed below. Two fartlek workouts this week - Tuesday's aerobic speed fartlek is the same as last week, except keep the running between the short, fast efforts up tempo (think of the workout as a steady run slightly slower than 80% effort with short, fast efforts thrown in throughout); Friday's aerobic fartlek is the same as the ones we did since the Thanksgiving break.
Over the holidays, don't get complacent with the little things: do the warm-ups, engage your recovery strategies, and continue iron supplementation.
Also, for those of you who have been healthy through the summer and fall training, consider a mid-year mileage increase. Simply add 5 miles onto your weekly mileage goal before putting it into your daily mileage calculator. Again, this is only for those who have been healthy and have handled their mileage well.
Lastly, consider a quote from a coach who spoke at our coaches convention last week... "There is one moment out there waiting for you if you are properly prepared for it". If you could choose that one running moment for yourself, what would it be? Feel free to share it with your coaches!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of up tempo running between - run with good technique)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Hopefully last week went well academically. Now is time for a little rest and recuperation. Don't worry if last week's running was a struggle, and don't be surprised if the first half of this week feels similar. Just get the work in without overdoing the effort. The schedule is listed below. Two fartlek workouts this week - Tuesday's aerobic speed fartlek is the same as last week, except keep the running between the short, fast efforts up tempo (think of the workout as a steady run slightly slower than 80% effort with short, fast efforts thrown in throughout); Friday's aerobic fartlek is the same as the ones we did since the Thanksgiving break.
Over the holidays, don't get complacent with the little things: do the warm-ups, engage your recovery strategies, and continue iron supplementation.
Also, for those of you who have been healthy through the summer and fall training, consider a mid-year mileage increase. Simply add 5 miles onto your weekly mileage goal before putting it into your daily mileage calculator. Again, this is only for those who have been healthy and have handled their mileage well.
Lastly, consider a quote from a coach who spoke at our coaches convention last week... "There is one moment out there waiting for you if you are properly prepared for it". If you could choose that one running moment for yourself, what would it be? Feel free to share it with your coaches!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of up tempo running between - run with good technique)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Sunday, December 11, 2011
finals week
The fall semester comes to a close this week and good luck to everyone on their final exams! With no organized practice this week, do your best to follow the training scheduled posted below. At a minimum, make every effort to get in the volume for the week even if it's just easy aerobic running.
Over the semester break make sure to check the blog as subsequent weeks of training will be posted. And continue your recovery strategies and iron supplementation. Lastly, please text your weekly mileage totals for each week.
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, 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
wednesday
OFF, no running
thursday
800j, dynamic wu
+ short hill sprints on park grass
+ light aerobic running
OR fast striding on track and no hill sprints
+ mcmillan core
friday
800j, mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
OR Progression Run (increase pace throughout run, approach 80%)
+ mcmillan core
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Over the semester break make sure to check the blog as subsequent weeks of training will be posted. And continue your recovery strategies and iron supplementation. Lastly, please text your weekly mileage totals for each week.
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, 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
wednesday
OFF, no running
thursday
800j, dynamic wu
+ short hill sprints on park grass
+ light aerobic running
OR fast striding on track and no hill sprints
+ mcmillan core
friday
800j, mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
OR Progression Run (increase pace throughout run, approach 80%)
+ mcmillan core
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Sunday, December 4, 2011
OBLA
Extra credit for anyone who can explain "OBLA" without using google or any other search function!
With our 'return to running' schedule, Tuesday was slated for the day off. However, we will train on Tuesday, then take Wednesday off. There is a chance for rain on Tuesday but temps will be in the 60's. We will be on the cinder loop unless the rain is very heavy. Last week we had two solid aerobic efforts. On the whole, we should be pleased with where we are after the short break. Let's have another good week with two strong aerobic efforts. Again, we are not planning to meet for practice on exam week at this point, but the weekly schedule will be posted here on the blog.
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ just above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
+ general strength circuit at track
wednesday
OFF, no running
thursday
800j, dynamic wu & speed ladder
+ short hill sprints on park grass
+ light aerobic running
+ mcmillan core
friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
With our 'return to running' schedule, Tuesday was slated for the day off. However, we will train on Tuesday, then take Wednesday off. There is a chance for rain on Tuesday but temps will be in the 60's. We will be on the cinder loop unless the rain is very heavy. Last week we had two solid aerobic efforts. On the whole, we should be pleased with where we are after the short break. Let's have another good week with two strong aerobic efforts. Again, we are not planning to meet for practice on exam week at this point, but the weekly schedule will be posted here on the blog.
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ just above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
+ general strength circuit at track
wednesday
OFF, no running
thursday
800j, dynamic wu & speed ladder
+ short hill sprints on park grass
+ light aerobic running
+ mcmillan core
friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, November 27, 2011
re-focus and re-commit
Hopefully everyone had a great break and is anxious to get back into the regular groove of practice. We have two weeks of practice before exam week. And as of now, we are not planning to meet for practice during exams. Of course, training for that week will be posted and you should still have a productive week of running. Let's make sure we take full advantage of the next two weeks!
A small group will compete in either the 1000m or Mile events at our first indoor meet on Saturday. We will finalize the squad list in the next couple of days.
Some things to focus on in the next three weeks...
- return our aerobic endurance to mid-October levels, thus setting the stage to take it even higher in the subsequent six to eight weeks.
- revisit our individual recovery strategies; including daily health, nutrition, and sleep.
- confirm our commitment to iron supplementation.
weekly schedule:
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic fartlek on track: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit at track
wednesday
OFF, no running
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core
friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track
saturday (ON YOUR OWN, or compete at indoor meet)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
A small group will compete in either the 1000m or Mile events at our first indoor meet on Saturday. We will finalize the squad list in the next couple of days.
Some things to focus on in the next three weeks...
- return our aerobic endurance to mid-October levels, thus setting the stage to take it even higher in the subsequent six to eight weeks.
- revisit our individual recovery strategies; including daily health, nutrition, and sleep.
- confirm our commitment to iron supplementation.
weekly schedule:
monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic fartlek on track: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit at track
wednesday
OFF, no running
thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core
friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track
saturday (ON YOUR OWN, or compete at indoor meet)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
Sunday, November 20, 2011
happy thanksgiving
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 an 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%
*make sure you are taking an 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%
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