first jacksonville

...and then some.

It took hard work and great effort to get to Jacksonville.  Advancing to Des Moines took all of that, and then some.  For those new and those forgetful : ) refer to the 03/04/12 post for a description of 'and then some'.  A little over a week from now we will toe the line with the nation's best at the NCAA Nationals in Des Moines.

Others continue to prepare for the USA Junior Championships in Bloomington, IN.  And many now begin in earnest their return to running and laying the foundation for our success in 2012-13.  By endurance we conquer!

Lastly, the blog connects us all, as long as you stay connected to it!  Look for your new annual training spreadsheets in the next few days and FOLLOW INSTRUCTIONS please.

those training for the NCAA NATIONALS:

mon (10:00 AM) - m800: 600, 500, 400, 300, 200

tue (10:00 AM) - light aerobic running

wed (10:00 AM) - 3 x 200, r= 2' + 3 x 200, r= 3'

thu (10:00 AM) - light aerobic running

fri (10:00 AM) - 300, 200, 300 @ goal pace, r= 1'

sat (on your own) - light aerobic running + stretching

sun (tbd AM) - 2 x 3 x 150

those training for US Jr Nationals:

mon - light aerobic running + technique strides

tue - 8-10 x 400 @ VO2max(slightly faster than 3k pace), r= 1'30"

wed - medium long aerobic running + barefoot strides

thu - light aerobic running + 4 x 150m w/ walk recovery

fri - 400, 600, 400, 200 @ 1500 goal pace, r= 1' + 6 x 300 cut-downs

sat - aerobic running + stretching

sun - long aerobic running + cool-down exercises + recovery

those returning to running:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + OFF or cross-training

wed - stretching & mobility + light aerobic running

thu - stretching & mobility + light aerobic running

fri - stretching & mobility + light aerobic running

sat - stretching & mobility + OFF or crosstraining

sun - stretching & mobility + light aerobic running

transitions

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

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 : )

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