time to catch our breath

After four weeks of traveling and racing it's time to catch our breath so to speak, stay close to home, freshen up a bit, and continue training.  Some, however, will get a chance to line up this weekend in Birmingham.  The weather looks promising for the week so let's take advantage of it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic fartlek on cinder loop: 5-6 miles (9-11 laps) of

odd laps @ marathon pace and even laps @ above AT effort

(1:30PM / momc & ktown: above workout w/ asst coach)

(1:30PM / srob & 2:30PM / m800):

(3x200+2x300+400+2x300+3x200; 8' jog; 4x200 cut-downs)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 60m hill sprints

+ mcmillan core

friday (those not competing-time in AM tbd)

800j, mcmillan wu

+ 20 x 300 @ 5k to 3k pace, r= 60"
(9:15AM / m800: 5x400 cut-downs, r= 5')

+ general strength circuit

(those competing)

light aerobic running on own

travel

shake-out run + 2-3 x 200 @ race pace

saturday (on your own-those not competing)

aerobic running

+ stretching

(those competing)

shake-out run

COMPETITION

'+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

win one for the gipper

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

tuesday
800j, mcmillan wu
+ (on park cinder loop) 85% AT run + 4 x 200, r= 60"
(1:30PM / pbar - ???, srob - 9x400, r= 3', momc - AT run+200's)
(2:30PM / m800: 2x500 + 2x400 + 2x300 + 2x200 + 1 x 600)
+ general strength circuit

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle drills
+ barefoot strides on grass

thursday
those traveling:
light aerobic running + travel + shake-out + mcmillan core
those not traveling:
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass + 6 x hill sprints on ramp
+ mcmillan core

friday
those traveling:
shake-out run + COMPETITION
those not traveling:
800j, mcmillan wu
aerobic fartlek on own - 5', 4', 3', 2', 1'
(hard efforts above AT / easy efforts at marathon pace)
+ general strength circuit

saturday
those traveling:
shake-out run + COMPETITION + general strength circuit
those not traveling:
aerobic running on your own
+ stretching

sunday
those traveling:
travel + 60' of easy running + cool-down exercises
those not traveling:
long aerobic running on your own + cool-down exercises

bluegrass bound

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 24-32' of anaerobic threshold intervals on cinder loop:

w= 1000's, r= 1' / m= 1200's, r= 1'

(1:30PM / pbar, srob, momc: 20 x 300 @ 5k to 3k+, r= 45-60")

(2:30PM / m800: 10 x 300, r= 90", + 600j + 1 x 600)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

(srob + m800: baton exchanges + 6 x 200 cut-downs, r= 200j)

(pbar, momc: 6 x 200 cut-downs, r= 200j)

+ mcmillan core

friday (those not competing)

800j, mcmillan wu

+ progression run on own, w= 7-8 mi / m= 10 mi

(first 50% of run easy, next 25% of run uptempo, last 25% approach AT)

+ general strength circuit

(those competing)

travel to Lexington

light aerobic running

+ 2-3 x 200 @ race pace

saturday (those not competing)

aerobic running on your own

+ stretching

(those competing)

shake-out run in AM

COMPETITION

+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

birmingham, part 2

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

tuesday
800j, mcmillan wu
+ aerobic fartlek on cinder loop: 4x90sec + 4x60sec + 4x30sec + 4x15sec
('hard' efforts @ ~10k pace, 'easy' @ ~ marathon pace)
(1:30PM / pbar: 6-8x1200 @ 85%, r= 1' / momc: 6-8x1000 @ 85%, r= 1')
(1:30PM / srob: 10 x 500, r= 3')
(2:30PM / m800: 10 x 400, r= 2')
+ general strength circuit

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle drills
+ barefoot strides on grass

thursday
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)
(srob + m800: no sprints, 8 x 200 cut-downs, r= 2')
+ mcmillan core

friday (6:30AM-those not competing)
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(pbar, momc: tbd)
+ general strength circuit
(those competing)
light aerobic running on own
travel
shake-out run + 2-3 x 200 @ race pace

saturday (on your own-those not competing)
aerobic running
+ stretching
(those competing)
shake-out run
COMPETITION
+ general strength circuit

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

this week birmingham

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic fartlek on cinder loop: 5-6 miles (9-11 laps) of

odd laps @ marathon pace and even laps @ above AT effort

(pbar, srob, momc: 20 x 300 @ 5k to 3k pace, r= 60")

(m800: 8 x 500 @ 3k pace, r= 3')

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

(m800: + 3-4 x 250)

+ mcmillan core

friday (6:00AM-those not competing)

800j, mcmillan wu

+ AT run or AT intervals on track

+ general strength circuit

(those competing)

light aerobic running on own

travel

shake-out run + 2-3 x 200 @ race pace

saturday (on your own-those not competing)

aerobic running

+ stretching

(those competing)

shake-out run

COMPETITION

'+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

next year in terre haute

*TEXT OR POST TO BLOG COMMENTS LAST WEEK'S MILEAGE*

Hopefully the holidays have been good for you...Happy New Year!  Over the break I read Alberto Salazar's book "14 Minutes".  Salazar recounts his family's Cuban heritage and how he often heard the phrase "next year in Havana" from his father and other Cuban exiles as they affirmed their desire to return one day to their homeland.  Maybe the title of this blog can have some significance to us.  But first, the track beckons!

Below is the week ahead, we will set the practice times for Thursday and Friday as we get a better idea of the weather.  Most likely we will meet mid to late morning on those days however.  Note for those on the XC rosters last fall we have a ~30 minute compliance meeting in the Tech Center at 1:00 PM.

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery

(note: 'hard efforts' at varying intensity a little faster than threshold

pace, 'recovery efforts' at ~ marathon pace)
(pbar, srob, momc: 12 x 400 @ 95%, r= 200j)
(m800: 12 x 300 @ 95-100%, r= 300j)

+ general strength circuit

wednesday (RETURN TO CAMPUS)

400j, dynamic foot drills

+ aerobic running

+ barefoot strides on grass

thursday (time - tbd)

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

+ mcmillan core
(***those on XC rosters last fall - 1:00 PM in Tech Center***)

friday (time - tbd)
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(pbar, srob, momc: tbd)
(m800: tbd)
+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

holiday break II

LAST WEEK'S MILEAGE...TEXT TO COACH OR POST TO COMMENTS SECTION!

This week's schedule is listed below.  Text or call if you have any questions or need any clarifications.  Congratulations on your academic performance this fall!

Enjoy the holiday break, rest up, get your running in, spend some time thinking about what you want to accomplish in the upcoming spring season, and TAKE CARE OF THE LITTLE THINGS...DON'T NEGLECT ALL THE THINGS YOU DO TO STAY HEALTHY!

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(m800: 12 x 200, r= 200j, ~2')
(pbar, srob, momc: 8 x 800 @ 92.5%, r= 1')

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ barefoot strides on grass

thursday

800j, dynamic wu

+ light aerobic running

+ 8-10 x fast striding for 80-100m

+ mcmillan core

friday

800j, mcmillan wu

+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec

('hard' efforts @ above anaerobic threshold, 'easy' @ ~ marathon pace)

So, 26 minutes total - 90 on..90 off..90 on..90 off..90 on..etc

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies