With a smaller group traveling this week, the schedule looks a little busy! But know that those not traveling WILL MEET on Friday for the workout. For aerobic intervals, think back to early xc season and the 300's on the grass at the park - except these will be on the track. Also, we'll determine later in the week which workout we'll do on Friday. And we'll also discuss the sunday long run.
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ 85% AT run on cinder loop
(800 group, 2:30 PM - 3 x 800 + 3 x 600 + 3 x 400)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday (on your own)
800j, dynamic wu
+ light aerobic running
(those traveling)
+ 2-3 x 200 @ race pace
+ travel to VA w/ dynamic wu upon arrival
(those not traveling)
+ 3 x 200 cut-downs, r= 200j
+ beginning hurdle ritual for 3000SC
+ hip circuit
friday
those competing:
late AM shake-out run + competition
those not competing (time - tbd):
800j + mcmillan wu
+ 80% running at park lake loop or aerobic intervals
+ general strength circuit at track
saturday
those competing:
AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching
sunday (optional ??? or on your own)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, January 29, 2012
Sunday, January 22, 2012
it's the hard knock life
Inspired by a Friday evening at the Fox...
http://www.youtube.com/watch?v=BB54JGNu6vQ
“hard knock life” – to have a life that is difficult, where the elements of the world seem to be against you all the time (e.g. distance running, Georgia Tech). - Urban Dictionary
It's the hard-knock life for us!
It's the hard-knock life for us!
Don't it feel like the wind is always howl'n?
Don't it seem like there's never any light!
Once a day, don't you wanna throw the towel in?
It's easier than puttin' up a fight.
It's the hard-knock life!
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic threshold fartlek on park cinder loop
(5', 4', 3', 2', 1' w/ equal time recovery, note:
'hard efforts' at intensities above AT, recovery at ~ marathon pace)
(800 group, 2:00 PM - 5 x 400, r= 5')
+ 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 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 (6:00 AM):
800j + mcmillan wu
+ 85% running on track
+ general strength circuit at track
saturday
those competing:
9AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
http://www.youtube.com/watch?v=BB54JGNu6vQ
“hard knock life” – to have a life that is difficult, where the elements of the world seem to be against you all the time (e.g. distance running, Georgia Tech). - Urban Dictionary
It's the hard-knock life for us!
It's the hard-knock life for us!
Don't it feel like the wind is always howl'n?
Don't it seem like there's never any light!
Once a day, don't you wanna throw the towel in?
It's easier than puttin' up a fight.
It's the hard-knock life!
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic threshold fartlek on park cinder loop
(5', 4', 3', 2', 1' w/ equal time recovery, note:
'hard efforts' at intensities above AT, recovery at ~ marathon pace)
(800 group, 2:00 PM - 5 x 400, r= 5')
+ 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 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 (6:00 AM):
800j + mcmillan wu
+ 85% running on track
+ general strength circuit at track
saturday
those competing:
9AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, January 15, 2012
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
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
Sunday, January 8, 2012
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
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
Sunday, January 1, 2012
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
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
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
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