the heat is on

Looking at a national weather map it appears pretty much everyone is dealing with record high temps, and I know here in the south at least, the humidity is soaring as well.  If you subscribe to Running Times you can read a couple of good articles on running in the heat and hydration. If you don't subscribe, I encourage you too!  Every month there is some really good information in each issue.  The two articles this month are interesting.  While emphasizing being smart and staying hydrated, both articles also challenge conventional wisdom regarding the subject.  One article sort of says embrace the heat and humidity.  Not only will your body become more efficient dealing with extreme weather conditions, but also that your body will perform even better in the good weather conditions.  The author gives some hydration guidelines (20-24oz of water or sports drink before run / 4-6oz every 20 minutes during run / and 24-32oz of sports drink post-run) but also says it is mind over matter so be positive and don't focus on how uncomfortable you might be.  He also floats the idea of training in a long-sleeve shirt or even a track suit - though you might save that idea for the non-record temp days!  That last idea might have some merit particularly for those of you from the north as you prepare for the late August to late September days of training once back at school.  The second article, written by a world-renowned exercise scientist, basically says thirst is the best indicator of dehydration.  If you're thirsty, drink.  If you're not thirsty, don't force the issue.  The bottom line, though, is that every athlete needs to pay attention to how they are responding to the weather conditions and develop their individual plans for hydration.

Lastly, this is our last week of just easy aerobic running.  The following week you should begin using the aerobic conditioning schedule contained in the summer notes.  If you want to however, you could do an aerobic speed fartlek workout this Tuesday as a little extra credit and to get a little jumpstart on the training schedule.

Now, if you've read this far, please put an * on your mileage number in the comment section : )

a bit of program history

Week five on the schedule and time to move from the transition phase to the aerobic conditioning phase.  Keep in mind there are still two more weeks of just easy aerobic running.  But now we should really be looking at those weekly mileage numbers and making every effort to hit them. Now is also a good time to be reminded of all those little things that we do while at school but sometimes neglect while at home...stretching and mobility, daily supplements, general strength, daily recovery strategies, icing, etc.  Also, as we move past the transition phase, let's make an effort to run more hilly routes that will improve leg strength as we build aerobic ability.  Lastly, twenty years ago our 4x400 became at that time only the second relay in NCAA history to break 3:00, narrowing missing the collegiate record while winning the championship.  Recently it was uploaded to youtube.  The last two legs would go on to win gold medals in the 1996 Olympic Games held in Atlanta.  Enjoy!

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