end of the road

Just time for a short post from Bloomington before heading to the final day of competition for the USA Junior Championships and for our group.  We started competing last fall the first Saturday in September so it's certainly been a long and good year.  Great job reporting mileages, particulary to the women, who were at 100% last week.  Only a handful of men missing at this point, hopefully we'll hear from them soon!  Below is the final return to running schedule with just the first two days of this week to finish the six days on.  Beyond this you should train and take days off according to your individual schedule.  For some that will be a day off every week, others a day off every other week, and for some a day off every three weeks.  Also, make sure you're keeping up with your supplements - iron, B12, and folic acid.  Lastly, stretch and work on mobility!

continued return to running schedule:
mon - stretching & mobility + light aerobic running
tue - stretching & mobility + light aerobic running
wed - stretching & mobility + OFF or cross-training
...continue with regular training and days off per your training schedule

hoosierville

Hopefully you were able to watch the NCAA's on TV yesterday.  If not you missed an awesome two-hours packed with one great performance after another.  Leaving Des Moines today I feel excited about our upcoming opportunities this week in Bloomington and also in the next year.  Just three weeks into our training year, we are in the beginning stages of building the endurance that will carry us to even greater levels of performance.

Still four men we haven't heard from to let us know they received their annual training plans.  Two I get to meet at the airport in Indy on Wednesday for an hour drive to Bloomington.  Should be an interesting ride!

those training for US Jr Nationals:

mon - light aerobic running + technique strides

tue - aerobic fartlek (5' + 4') + 1600 jog + 3 x 300 cut-downs

wed - travel + light aerobic running

thu - light aerobic running + 2 x 200 @ RP

fri - shake-out in AM + competition

sat - light aerobic running

sun - shake-out + competition

continued return to running schedule:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + light aerobic running

wed - stretching & mobility + OFF or cross-training

thu - stretching & mobility + light aerobic running

fri - stretching & mobility + light aerobic running

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + light aerobic running

into the heartland

The next two weeks will take us to Iowa for the NCAA Championships (see below for training week with competition schedule) and then to Indiana for the US Junior Nationals.  Let's be sending positive thoughts to those competing as they hopefully finish the season in grand fashion!  The annual plans have been sent out, currently four women and twelve men have yet to respond as instructed that they have received their plans. Hopefully they will access their email soon ; )

those training for the NCAA NATIONALS:

mon - (6:45 AM - depart for airport) - light aerobic running upon arrival

tue - light aerobic running + 2 x 200

wed - shake-out run in AM; competition - national semifinals

thu - light aerobic running

fri - shake-out in AM; competition - national final

sat - light aerobic running + stretching

sun - travel

those training for US Jr Nationals:

mon - light aerobic running + technique strides

tue - 3200 @ AT + 20' light running + (1500) 2 x 600 @ GP /

(5000) 2 x 1200 @ GP, r= equal distance slow jogging

wed - medium long aerobic running + barefoot strides

thu - light aerobic running + 5 x 80m w/ walk recovery

fri - 8 x 200, r= 300j

sat - aerobic running + stretching

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

continued return to running schedule:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + light aerobic running

wed - stretching & mobility + light aerobic running

thu - stretching & mobility + OFF or cross-training

fri - stretching & mobility + light aerobic running

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + light aerobic running

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