Some will travel to Jacksonville hoping to advance to Des Moines, some continue to train for the US Jr Nationals, and others begin the whole process anew later this week. In addition, we welcome some new team members to the blog. The new annual plans for 2012-13 are in production and will be emailed to everyone soon. Whether new or old, take a minute to read the two subtitles to Buzz Runs. Important concepts are in those subtitles. Take them to heart!
those training for the NCAA East Preliminary Round:
mon (8:00?8:30 AM) - m10k: 16x200 @ VO2max / m800: aerobic run
tue (9:00 AM) - light aerobic running or OFF; (1:00 PM) depart for FL
wed (tbd AM) - light aerobic running + 2-3 x 200 @ RP
thu (tbd AM) - shake-out run; (PM) m800 prelims / m10k final
fri (tbd AM) - shake-out run; (PM) m800 quarterfinals
sat (tbd AM) - aerobic running + stretching
sun (tbd AM) - aerobic running + cool-down exercise; travel to atl
those training for US Jr Nationals:
mon - light aerobic running + technique strides
tue - 12 x 300 @ VO2max(slightly faster than 3k pace), r= 1'
wed - medium long aerobic running + barefoot strides
thu - light aerobic running + 5 x 70m (30 float + 40 sprint)
fri - 2 miles @ AT + 1 mile jog + 12 x 200 @ VO2max, r= 45"
sat - aerobic running + stretching
sun - long aerobic running + cool-down exercises + recovery
those returning to running:
mon - stretching & mobility + OFF or crosstraining
tue - stretching & mobility + OFF or crosstraining
wed - stretching & mobility + OFF or crosstraining
thu - stretching & mobility + OFF or crosstraining
fri - stretching & mobility + light aerobic running
sat - stretching & mobility + OFF or crosstraining
sun - stretching & mobility + light aerobic running
Sunday, May 20, 2012
Sunday, May 13, 2012
winding down
Only a handful continue to train and compete. Below are general schedules for varying groups. If you have any questions, contact the coaches. Continue taking your iron!
*ALL should text or post to blog comments your weekly mileage, beginning with the mileage for last week
*if any are racing at the all-comers meet this tuesday, please let me know so I can plan to be there
those training for ncaa east preliminary round:
coach will be in contact regarding your weekly schedule
those training for usa junior national meet:
light running through first half of week to recuperate a bit, coach will be in contact regarding next workout which will be friday
those just finishing the competition season:
take a one week break, no running. BUT you should continue with daily stretching and mobility (leg swings, etc.) and some core work. A return to running schedule will be posted that starts next sunday.
*AGAIN, don't forget to text or post your weekly mileage : )
*ALL should text or post to blog comments your weekly mileage, beginning with the mileage for last week
*if any are racing at the all-comers meet this tuesday, please let me know so I can plan to be there
those training for ncaa east preliminary round:
coach will be in contact regarding your weekly schedule
those training for usa junior national meet:
light running through first half of week to recuperate a bit, coach will be in contact regarding next workout which will be friday
those just finishing the competition season:
take a one week break, no running. BUT you should continue with daily stretching and mobility (leg swings, etc.) and some core work. A return to running schedule will be posted that starts next sunday.
*AGAIN, don't forget to text or post your weekly mileage : )
Sunday, May 6, 2012
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
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
Sunday, April 29, 2012
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
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
Sunday, April 22, 2012
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
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
Sunday, April 15, 2012
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
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
Sunday, April 8, 2012
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
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
Subscribe to:
Posts (Atom)