home inv = fast times

Below is the schedule for the upcoming week

monday (on own)
light aerobic running + technique strides

tuesday (10:00 AM)
1500-5000:
200 + 600 + 300 + 2 x 200 w/ equal recovery slow jog;
pace = 1500 goal pace for 200, 600; faster for 300, 200's
m10k (8:30 AM) 25 x 400 @ RP, r= 1'
800: 8 x 200 cut-downs, r= 200j

wednesday (10:00 AM)
light aerobic running + strides

thursday (10:00 AM)
light aerobic running + 2-3 x 200 @ RP

friday
AM shake-out - time tbd
competition; 1500m, 3000SC, 5000m

saturday
AM shake-out - time tbd
competition; 800m

sunday
long aerobic running for those continuing to race

exam week

A busy week ahead, make sure to get as much rest as possible. Don't forget your daily iron and hydration also! Good luck on your exams. We will practice this week at 7:00 AM on Tuesday through Friday. If you have an exam at 8:00 AM, run on your own at a later time. If you are unable to workout on Tuesday morning, you have the option of Tuesday afternoon at 3:30 PM or Wednesday morning at 7:00 AM.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday (7:00 AM)
800j, mcmillan wu
+ shorter reps, lower volume, fast pace, adequate recoveries
+ (m10k) 4-5 x 1600 @ AT, r= 1'
+ general strength circuit at track

wednesday (7:00 AM)
400j, dynamic foot drills
+ aerobic running
+ hurdle walkovers, barefoot strides, sand foot drills

thursday (7:00 AM)
800j, dynamic wu
+ light aerobic running
+ 3 x 200 fast, r= 600j
+ hip circuit

friday (7:00 AM)
800j + mcmillan wu
+ (800/1500) one or two FAST effort(s)
+ (5000) 2 mi @ AT + 2 mi jog + 1 x 1500 fast
+ (m10k) 10 miles @ 80%
+ general strength circuit at track

saturday
aerobic running on your own
+ stretching

sunday (optional practice)
long aerobic running at River
+ cool-down exercises
+ recovery at training room

the carnival v.2012

One of the world's greatest track & field meets happens once again on this last weekend in April in Philadelphia. Tuesday's weather looks to be nice in the afternoon so the recommendation is that we practice in the afternoon. If you can't, or would rather go in the morning, we'll have two practice times of 6:00 AM and 7:00 AM. Just text me and let me know if you're going in the morning and at what time. MEN WHO ARE NOT TRAVELING, TUESDAY WE WILL MEET AT 7:30 PM FOR A 1500 TIME TRIAL. If you're expecting to make it to the NCAA Preliminary Round, keep your mileage at a decent level; if you're not, let your mileage fall to the levels on your annual schedule.

those traveling:
monday (on your own)
dynamic wu + LIGHT aerobic running + 6-8 x strides

tuesday (3:30 PM OR 6:00 AM or 7:00 AM)
800j, mcmillan wu
800-1500: 2-3 x 600 @ 1500 RP-3%
3000SC-5k-10k: light running + 3 x 300 cut-downs
+ general strength circuit at track

wednesday
those traveling Wed: light running + travel
those traveling Thu: regular Wed schedule

thursday
those competing: shake-out in AM + competition
those traveling: light running

friday
those competing: shake-out in AM + competition
those not competing: aerobic running

saturday
those competing: shake-out in AM + competition
those not competing: aerobic running

sunday (time-tbd)
long aerobic running + exercises + recovery

those not traveling:
monday (on your own)
dynamic wu + LIGHT aerobic running + 6-8 x strides

tuesday (3:30 PM OR 6:00 AM or 7:00 AM)
800j, mcmillan wu
women: race rhythm 200's
men: 7:30 PM - 1500m TIME TRIAL
+ general strength circuit at track

wednesday
(on your own) regular Wed schedule

thursday
light aerobic running
+ 3 x 200 FAST

friday (6:00 AM)
workout - tbd

saturday
(on your own) aerobic running + stretching

sunday (time-tbd)
long aerobic running + exercises + recovery

racing was a rite of death...

“Training was a rite of purification; from it came speed, strength. Racing was a rite of death; from it came knowledge. Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line, where you can lean over the manicured putting green at the edge of the precipice and see exactly nothing.” - Once A Runner

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
(m10k - light aerobic running + 3 x 300 cut-downs, r= 300j)

tuesday (6:00 AM or 7:00 AM; m800 @ 3:30 PM)
800j, mcmillan wu
+ AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
OR m800: 8 x 200 cut-downs
+ general strength circuit at track
(m10k: see Wednesday)

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle walkovers, barefoot strides, sand foot drills
(m10k: light aerobic running + 2-3 x 200 @ RP)

thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
(those not traveling: 3 x 200 fast, r= 600j)
+ hip circuit
(m10k: shake-run in AM; competition)

friday
(shake-out run in AM)
+ competition - 800m, 1500m, 3000SC
(m&w5k - light aerobic running + 2-3 x RP)
(those not traveling: workout - tbd; time - tbd)

saturday
(shake-out run in AM)
+ competition - 800m, 1500m, 5000m
those not competing:
aerobic running + stretching

sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery on your own

29:22.45

and then some...again.

What a fun weekend. I watched some great efforts, waited anxiously for texts, and refreshed timing websites searching for results. I was happy, thrilled, amazed, and proud...and then some. And I sit here tonight with full confidence we aren't just on some great lucky streak at the craps table. This streak is sustainable and not done yet - built on a foundation of the combined commitment of about fifty people doing the right stuff.

Tuesday's practice is at 6:00 or 7:00 AM. Women at 6AM, men at 7AM. If you're a male and you have an 8AM class, join the women at 6AM. Generally, if you raced on Saturday you will do the 4x1600; if you last raced on Friday, you will do the alternate k's.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM or 7:00 AM)
800j, mcmillan wu
+ 8000m of alternate 1k's (1k @ ~10k pace + 1k @ MP)
OR 4 x 1600 @ AT, r= 1'
OR m800: 600 + 500 + 400 + 300 + 200, r= 6', 5', 4', 3'
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle walkovers, barefoot strides, sand foot drills

thursday
800j, dynamic wu
+ light aerobic running
+ 3 x 200 fast, r= 600j
OR m800: 8 x 200 cut-downs
+ hip circuit

friday (AM - time tbd)
800j + mcmillan wu
+ 16-20 x 300 @ 3k or better, r= 1'
OR 10 miles @ 80%
OR 9 x 400 @ current pace - 3%, r= 3'
+ general strength circuit at track

saturday
aerobic running on your own
+ stretching
OR m800 (AM - time tbd) 2 x 500, r= 12'

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

please don't stop the music

Some great opportunities in store this weekend to continue the impressive progress of the group. Make sure you're doing everything you can to get rest/sleep, keep taking your iron, and continue the focus on recovery. As we discussed today, and will again discuss tuesday, keep your mileage up around last week's levels. The volume on your individual sheets should be accomplished with the correct intensities for each day; the amount above that you add should be accomplished in the 65-70% range - so just some easy supplemental running. Lastly and again as the last two weeks, we will text workout times for tuesday.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM or 7:00 AM)
800j, mcmillan wu
+ AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
OR 9 x 400 @ current 1500 pace - 3%, r= 3'
OR m800 @ 3:30 PM: 8 x 200 cut-downs, r= 2' + 1600 @ AT
+ 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
+ 2-3 x 200 @ RP if competing on Friday; 6 x 100 if not
+ hip circuit
(travel to FL; travel to CA)

friday
those competing:
AM shake-out run + competition
those competing on Sat (on your own):
800j + mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing this weekend (time-tbd):
workouts - tbd

saturday
those competing:
(travel to auburn)
AM shake-out run + competition
those not competing:
aerobic running on your own
+ stretching

sunday (on your own)
long aerobic running at Kennesaw or River if possible
+ cool-down exercises
+ recovery at training room

back to the grind

Another busy week with another home meet on tap. You won't see much new with this week's schedule, mostly some very familiar workouts. Things will begin to change though as we head into April next week. As with two weeks ago, we will text workout times for Tuesday morning, except for m&w800, which will go at 3:30 PM.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM or 7:00 AM)
800j, mcmillan wu
+ 16-20 x 300 @ 3k or better, r= 1'
OR 5 x 800 @ 3k, r= 2'
OR 10 miles @ 80% (pb & dj)
OR 25 x 400 @ 10k, r= 30" (kt)
OR m&w800 @ 3:30 PM: 400+200+300+200+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
+ 6 x 100
+ hip circuit

friday
those competing:
AM shake-out run + competition; 5000m
those competing on Sat (time-tbd):
800j + mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing this weekend (time-tbd):
workouts - tbd

saturday
those competing:
AM shake-out run + competition; 1500, 800, 3000SC, 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