A busy schedule below, a tired coach, maybe some typos! Text or call if questions. Relax and enjoy the break from school, but first and foremost make sure to get good rest.
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
(staggered practice times will be texted - start early, i.e. 7AM)
800j, mcmillan wu
+ 8000 on track: 800 @ MP + 400 @ 3k, end with 800 @ MP
(m10k: 25 x 400 @ 10k GP, r= 30")
(m&w800: 5 x 400, r= 5')
(some injured: 4 x 10 x 100 on grass @ 3k, r= 20")
+ general strength circuit at track
wednesday (time-tbd; early AM)
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ travel to orlando
thursday (in FL - time tbd; in ATL - on your own)
800j, dynamic wu
+ light aerobic running
+ 6 x 100
+ hip circuit
friday
those competing in FL:
AM shake-out run + competition; 3000SC
those not competing:
800j + mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
(IN ATL - those not competing, 6:00 AM)
workout tba
+ general strength circuit at track
saturday
those competing in FL or ATL:
AM shake-out run + competition; 1500, 800, 4 x 400
those not competing:
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Monday, March 19, 2012
Sunday, March 11, 2012
the great outdoors
"You spend a few hours a day tending the animals and crops, walking along high-country dirt roads for transportation, eating fresh, unpolluted food, and dreaming big dreams in the black night air of winning thousands of life-transforming dollars at races in far flung capitals – like every fourth guy in the village seems to have done – and maybe running tops your to-do list tomorrow, too. By the same token, find yourself drowning in a pool of debt after eight hours scouring mortgage refi offers before scarfing down a stuffed-crust pizza, and your chances of feeding oxygen to working leg muscles at high speed just might deteriorate a tad." - Toni Reavis
Question - can we more live the former and less the latter?
Below is the schedule for the upcoming week. The 800 group will do the 300's on Tuesday. The two workouts on Tuesday DO NOT necessarily breakdown to middle and long distance. And a small handful might even do an 80% run instead. You can text to see where you are, and you can give your input if you have a preference for you.
Also, we will be texting you tomorrow trying to arrange some groups in the morning for Tuesday.
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic to anaerobic intervals on track
(16-20 x 300 @ 5k to 3k pace and above, r= 60")
OR
4 x 1600 @ AT, r= 1' (or 80% run on park lake loop)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ race pace
+ baton exchanges
+ hip circuit
friday
those competing:
AM shake-out run + competition; 1500, 800, 3000SC, 5000
+ general strength at track (time permitting)
those not competing (6:00 AM):
800j + mcmillan wu
+ workout tbd
+ general strength circuit at track
saturday
those competing:
AM shake-out run + competition; 4 x 800, 4 x 400
those not competing:
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Question - can we more live the former and less the latter?
Below is the schedule for the upcoming week. The 800 group will do the 300's on Tuesday. The two workouts on Tuesday DO NOT necessarily breakdown to middle and long distance. And a small handful might even do an 80% run instead. You can text to see where you are, and you can give your input if you have a preference for you.
Also, we will be texting you tomorrow trying to arrange some groups in the morning for Tuesday.
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic to anaerobic intervals on track
(16-20 x 300 @ 5k to 3k pace and above, r= 60")
OR
4 x 1600 @ AT, r= 1' (or 80% run on park lake loop)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ race pace
+ baton exchanges
+ hip circuit
friday
those competing:
AM shake-out run + competition; 1500, 800, 3000SC, 5000
+ general strength at track (time permitting)
those not competing (6:00 AM):
800j + mcmillan wu
+ workout tbd
+ general strength circuit at track
saturday
those competing:
AM shake-out run + competition; 4 x 800, 4 x 400
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, March 4, 2012
8:09.67
...and then some.
Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.
But for now, let the accomplishment of this past weekend sink in. Yes, the record will list the name of one individual. But the accomplishment is for all. And the best part...we're not done yet. We're just getting started. A rising tide lifts all boats, and it's high tide on the flats.
"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.
I think you've got the idea. Now do it, and then some!
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic intervals on track, 12x400 @ 3k or 8x800 @ 5k
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ baton exchanges
+ 4 x 70m (30 float + 40 acc)
+ hip circuit
friday (6:00 AM)
800j + mcmillan wu
+ 4800m of 200 @ 3k + 200 @ MP
+ general strength circuit at track
saturday
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
800 group:
Tue - 2 x 400+600+400+200 @ 1500 pace
Thu - 2 x 3 x 200 @ work to ~400 pace
Sat - 1 x 1000 + 10 x 100
Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.
But for now, let the accomplishment of this past weekend sink in. Yes, the record will list the name of one individual. But the accomplishment is for all. And the best part...we're not done yet. We're just getting started. A rising tide lifts all boats, and it's high tide on the flats.
"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.
I think you've got the idea. Now do it, and then some!
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic intervals on track, 12x400 @ 3k or 8x800 @ 5k
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ baton exchanges
+ 4 x 70m (30 float + 40 acc)
+ hip circuit
friday (6:00 AM)
800j + mcmillan wu
+ 4800m of 200 @ 3k + 200 @ MP
+ general strength circuit at track
saturday
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
800 group:
Tue - 2 x 400+600+400+200 @ 1500 pace
Thu - 2 x 3 x 200 @ work to ~400 pace
Sat - 1 x 1000 + 10 x 100
Sunday, February 26, 2012
new frontiers
OK, stop, look up. That's right, look up, to the top of the blog. Read the subtitles...by endurance we conquer...and...the two most powerful warriors are patience and time. Have you noticed those before? In many ways, those two subtitles are the cornerstones of our program and played major roles in the weekend we just experienced. Continued commitment to those cornerstones will bring more weekends like Boston, and even better weekends than Boston. Guaranteed.
We'll use the first half of this week to make sure we've recovered from racing. Tuesday's workout will adhere to 85% efforts and not faster, so it shouldn't be too taxing of a workout. Friday will be anaerobic work in the morning. A small number will race in Birmingham this week, your schedule will be different than below.
***DON'T JUST LOOK AT THE WORKOUTS - READ THE COMMENTS : )
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ AT running on track: 6-8 x 1000 @ AT, r= 1'
OR progression run off track for those not recovered
+ 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 acc + 30 float + 30 acc)
+ hip circuit
friday (6:00 AM)
800j + mcmillan wu
+ anaerobic interval on track, 12-16 x 400, r= 90"
OR 6400m of 400 @ above AT + 400 @ MP
+ general strength circuit at track
saturday
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw or river
+ cool-down exercises
+ recovery at training room
800 group:
Tue - 2 x 1000, 2 x 600, 6 x 400, r= 4', 3', 2'
Fri - 5 x 400, r= 5'
We'll use the first half of this week to make sure we've recovered from racing. Tuesday's workout will adhere to 85% efforts and not faster, so it shouldn't be too taxing of a workout. Friday will be anaerobic work in the morning. A small number will race in Birmingham this week, your schedule will be different than below.
***DON'T JUST LOOK AT THE WORKOUTS - READ THE COMMENTS : )
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ AT running on track: 6-8 x 1000 @ AT, r= 1'
OR progression run off track for those not recovered
+ 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 acc + 30 float + 30 acc)
+ hip circuit
friday (6:00 AM)
800j + mcmillan wu
+ anaerobic interval on track, 12-16 x 400, r= 90"
OR 6400m of 400 @ above AT + 400 @ MP
+ general strength circuit at track
saturday
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw or river
+ cool-down exercises
+ recovery at training room
800 group:
Tue - 2 x 1000, 2 x 600, 6 x 400, r= 4', 3', 2'
Fri - 5 x 400, r= 5'
Sunday, February 19, 2012
one if by land, two if by sea
One if by land, two if by sea,
Times have changed, on a plane you'll be.
Red coat, blue coat, other colors apart,
Colors don't matter, show them your heart.
Fight till you're done, then fight some more.
Fight till you reach what you're destined for.
RACE WEEK
monday (on your own)
dynamic wu + light aerobic running + technique strides
tuesday
AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
wednesday (on your own)
easy aerobic running + light strides
travel to Boston
thursday
light aerobic running + 2-3 x 200 @ RP
friday
AM shake-out + competition
saturday
AM shake-out + competition
sunday (on your own)
light aerobic running
NON-RACE WEEK
monday (on your own)
dynamic wu + light aerobic running + technique strides
tuesday
w= 6k (5x1200 @ MP,>AT,MP,>AT,MP); m= 8k (5x1600) + gen str
800 group: 3x400 + 4x300 + 6x200 + general strength
wednesday (on your own)
med-long aerobic running + barefoot strides
thursday (on your own)
light aerobic running + 3 x 150 fast + hip circuit
friday (time-tbd)
12-16 x 400, r= 90" + general strength circuit
saturday (on your own)
aerobic running + stretching
sunday (on your own)
long aerobic running + exercises + recovery
Times have changed, on a plane you'll be.
Red coat, blue coat, other colors apart,
Colors don't matter, show them your heart.
Fight till you're done, then fight some more.
Fight till you reach what you're destined for.
RACE WEEK
monday (on your own)
dynamic wu + light aerobic running + technique strides
tuesday
AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
wednesday (on your own)
easy aerobic running + light strides
travel to Boston
thursday
light aerobic running + 2-3 x 200 @ RP
friday
AM shake-out + competition
saturday
AM shake-out + competition
sunday (on your own)
light aerobic running
NON-RACE WEEK
monday (on your own)
dynamic wu + light aerobic running + technique strides
tuesday
w= 6k (5x1200 @ MP,>AT,MP,>AT,MP); m= 8k (5x1600) + gen str
800 group: 3x400 + 4x300 + 6x200 + general strength
wednesday (on your own)
med-long aerobic running + barefoot strides
thursday (on your own)
light aerobic running + 3 x 150 fast + hip circuit
friday (time-tbd)
12-16 x 400, r= 90" + general strength circuit
saturday (on your own)
aerobic running + stretching
sunday (on your own)
long aerobic running + exercises + recovery
Monday, February 13, 2012
transitions
Sorry for the late post!
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic to anaerobic intervals on track
(16-20 x 300 @ 5k to 3k pace and above, r= 60")
OR
4 x 1600 @ AT, r= 1'
+ 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 acc + 30 float + 30 acc)
+ hip circuit
friday (time-tbd)
800j + mcmillan wu
+ VO2max intervals(i.e.@3k pace) on track, 6-8 x 800
OR 80% run at park lake loop
+ general strength circuit at track
saturday
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw or river
+ cool-down exercises
+ recovery at training room
800 group:
Tue - 7 x 800, r= 3'
Thu - 3-4 x 300
Sat - 600 + 400 + 200
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic to anaerobic intervals on track
(16-20 x 300 @ 5k to 3k pace and above, r= 60")
OR
4 x 1600 @ AT, r= 1'
+ 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 acc + 30 float + 30 acc)
+ hip circuit
friday (time-tbd)
800j + mcmillan wu
+ VO2max intervals(i.e.@3k pace) on track, 6-8 x 800
OR 80% run at park lake loop
+ general strength circuit at track
saturday
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw or river
+ cool-down exercises
+ recovery at training room
800 group:
Tue - 7 x 800, r= 3'
Thu - 3-4 x 300
Sat - 600 + 400 + 200
Sunday, February 5, 2012
sweet home alabama
With this week's meet a short 150 mile drive away and gaining an hour traveling to central time, we will leave on Friday - time of departure will be set on Monday and we will let you know as soon as we can. Events contested on Friday are the Mile, DMR, and 5000m. Events contested on Saturday are the 800m and 3000m. If you compete only on Friday, you will return to Alanta on Friday night. We are hoping to give the most people possible an opportunity to compete this week - make the most of your opportunities! Also, this week and in the next few weeks, more of you will be transitioning to the anaerobic phase.
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 @ 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, 2:30 PM - 3x400 + 4x300 + 6x200)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ race pace
+ beginning hurdle ritual for 3000SC
+ hip circuit
friday
those competing:
shake-out run in AM if possible + travel + competition
those not competing (6:00 AM):
800j + mcmillan wu
+ aerobic intervals on track
+ 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 (time-tbd)
long aerobic running at Kennesaw or river
+ cool-down exercises
+ recovery at training room
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 @ 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, 2:30 PM - 3x400 + 4x300 + 6x200)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ race pace
+ beginning hurdle ritual for 3000SC
+ hip circuit
friday
those competing:
shake-out run in AM if possible + travel + competition
those not competing (6:00 AM):
800j + mcmillan wu
+ aerobic intervals on track
+ 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 (time-tbd)
long aerobic running at Kennesaw or river
+ cool-down exercises
+ recovery at training room
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