gettin' work done

monday (optional @ 10:30 AM)
depart locker room for river
+ dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts start @ ~10k pace / equal time rec. @ ~ marathon pace)
(800m group, 2:00 PM - 3 x 800 + 3 x 600 + 3 x 400)
+ general strength circuit

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday
800j, dynamic wu
+ light aerobic running
+ baton exchanges
+ beginning hurdle ritual
(800m group: baton exchanges + flying 30's + 80's)
+ mcmillan core

friday
800j + mcmillan wu
+ 80% running on park lake loop
(800m group: 15' @ AT on lake loop)
+ general strength circuit at track

saturday
(800m group, time tbd - 3 x 4 x 300)
aerobic running on your own
+ stretching

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

off to the races

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)
(800 group: @ 400 pace - 2 x 300 + 2 x 200 + 2 x 100, r= 6', 4', 2')
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday
800j, dynamic wu
+ light aerobic running
+ 5 x 90m (30 sprint + 30 float + 30 sprint)
+ beginning hurdle ritual
(800m group: 8-10 x 200 cut-downs to 800 pace, r= 2')
+ mcmillan core

friday
those competing:
travel + light aerobic run + 2-3 x 200 @ race pace
those not competing (time-tbd / 6AM or 3:30 PM):
800j + mcmillan wu
+ 85% running on track or park cinder loop
+ general strength circuit at track

saturday
those competing:
9AM shake-out run + competition
those not competing:
aerobic running on your own
+ stretching

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

happy 2012

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

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

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

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

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