reflections

After a great weekend of championship racing, I'm all packed up and ready to head home tomorrow.  With the end of the season I can't help but reflect on what a great 2013-14 it was.  So much progress was made and some great accomplishments were achieved.  And the stage is set for an even better next year.  So many of you are fully engaged in your development as athletes, and make no mistake how important your continued commitment is!  As coaches, we are impressed.

As your mileage continues to build, make sure you following the strength & conditioning suggestions in your annual plans.  The various circuits, including the mobility, along with a continued emphasis on recovery will go along way towards keeping you healthy and headed in the right direction.

Keep it up!

last go-round for 2012-13

After more than nine months of competition, we'll finish the 2012-13 season with the USATF Junior Championships in Des Moines, IA.  The men's 1500m prelims are scheduled for Friday and the final is set for Saturday.  Preparation has been going well even while going at it alone.  Send positive thoughts for a new personal best!

Below is the final return to running schedule consisting of the last two days of running on the six day swing, then after an off day Wednesday resume training according to your individual schedules.  The blog comments were pretty full last week, great to see some new names along with the old, and only a few still missing.

Remember, all reporting of weekly mileage should now be to the comment section of the blog.  (note: the mileage you report on this week's comments is your mileage for last week)

those returning to running:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + light aerobic running

wed - stretching & mobility + OFF or crosstraining

...continue with regular training and days off per your training schedule

those training for usa jr nationals:

mon - light aerobic running + technique strides

tue - 11 x 200 cut-downs, r= 90" (5 @ 32, 3 @ 30, 2 @ 28, 1 @ 26)

wed - OFF or 20' light running + travel + shake-out upon arrival

thu - light aerobic running + 2 x 200 @ race pace

fri - COMPETITION

sat - COMPETITION

sun - 20' light aerobic running + travel

winding down

With the NCAA season wrapped up all that is remaining is the USA Junior Championships to be help in Des Moines, IA in two weeks.  And while a strained hamstring in the days leading up to the NCAA meet contributed heavily to a disappointing end to a stellar season, the overall experience was awesome.  A great suggestion for your post-competitive days bucket list would be to watch a championship meet in Eugene, Oregon.  Even better, next year's NCAA meet will return to Hayward Field - we're in the very beginning stages of preparing to have more representation for 2014!

Remember, all reporting of weekly mileage should now be to the comment section of the blog.

 

those returning to running:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + light aerobic running

wed - stretching & mobility + OFF or crosstraining

thu - stretching & mobility + light aerobic running

fri - stretching & mobility + light aerobic running

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + light aerobic running

 

those training for usa jr nationals:

mon - light aerobic running + technique strides

tue - 600 fast + 2 miles light running + 3 x 200 cut-downs, r= 200j

wed - medium long aerobic running + barefoot strides

thu - light aerobic running + 2 x 200 @ 29, 27; r= 200w

fri - 3 sets of 3 x 300 @ RP-3%, r= 1' / R= 4'

sat - aerobic running + stretching

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

historic hayward field

What a great opportunity this week to line up at the national championships at Hayward Field!  Competition begins on Wednesday, the men's 800m semi-finals are at 4:45pm (PST).  The men's 800m final is on Friday at 5:30pm (PST).  Tune in!

The annual training schedules have been sent out with a note to reply to the email so that we know the schedules have been received.  As of now, five women and eight men have yet to respond :(

All reporting of weekly mileage should now be to the comment section of the blog.

those returning to running:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + light aerobic running

wed - stretching & mobility + light aerobic running

thu - stretching & mobility + OFF or crosstraining

fri - stretching & mobility + light aerobic running

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + light aerobic running

those training for usa jr nationals:

mon - light aerobic running + technique strides

tue - 16 x 300 @ 55-54-53-52; r= 60"

wed - medium long aerobic running + barefoot strides

thu - light aerobic running + 5 x 80m fast striding

fri - 400 + 800 + 400 @ 62-63, r= 2'

sat - aerobic running + stretching

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

those training for the ncaa finals:

monday

OFF, travel to eugene

tuesday (time - tbd)

800j, dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ race pace

wednesday

shake-out, time - tbd
COMPETITION in PM
800m national semi-final

thursday (time - tbd)

800j, dynamic wu

+ 20' light aerobic running

+ 4 x light strides on grass

friday

shake-out, time - tbd

COMPETITION in PM

800m national final

saturday (on your own)

aerobic running

+ stretching

sunday

begin break from training
travel to atlanta

tracktown usa

...and then some.

A year's worth of hard work and great effort, and then some, came together in Greensboro this past weekend.  For those new and those forgetful : ) refer to the 03/04/12 post for a description of 'and then some'.  The result earns a trip to Eugene, Oregon, otherwise known as 'tracktown usa', for the NCAA Championships Final Round!  Our team will be represented amongst the top 800m runners in the country.  In the same hallowed stadium, Hayward Field, where cries of "Go Pre" were once regularly heard...we will be "rockin frames and takin names"!

***Please make sure you are either texting your weekly mileage (even if it was zero) or posting it to the blog comments.

Remember, 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.

To repeat from last week, now is a good time, whether new or old, take a minute to read the two subtitles to Buzz Runs.  The foundation of our program is in those important concepts.  Take them to heart!

those returning to running:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + OFF or crosstraining

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

those training for usa jr nationals:

mon - light aerobic running + technique strides

tue - 11 x 200 cut-downs, r= 90" (5 @ 32, 3 @ 30, 2 @ 28, 1 @ 26)

wed - medium long aerobic running + barefoot strides

thu - light aerobic running + 5x90m (30 float+30 sprint+30 float)

fri - 9 x 400, r= 3' (400j) / 3 @ 62 + 3 @ 64 + 3 @ 62

sat - aerobic running + stretching

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

those training for the ncaa finals:

monday (9:30 AM)

800j, mcmillan wu

+ 11 x 200 cut-downs, r= 90" (5 @ 30, 3 @ 28, 2 @ 26, 1 @ 24)

+ general strength circuit

tuesday (10:00 AM)

400j, dynamic foot drills
+ aerobic running
+ hurdle walk-overs

+ barefoot strides on grass
+ foot drills in sand

wednesday (10:00 AM)

800j, dynamic wu

+ light aerobic running

+ 4 x ramp strides
+ 4 x ramp sprints
+ mcmillan core

thursday (10:00 AM)
800j, mcmillan wu

+ 2 x 500, r= 15'
+ 4 x light strides on grass
+ light general strength circuit

friday

800j, dynamic foot drills
+ 60' aerobic running at Chattahoochee River
+ light strides
+ foot drills

saturday (on your own)
aerobic running
+ stretching

sunday (time - tbd)
800j, mcmillan wu
+ 3 x 200, r= 4'
+ 4 x light strides on grass
+ light general strength circuit

greensboro-bound

***Please make sure you are either texting your weekly mileage (even if it was zero) or posting it to the blog comments.

The new annual training plans for 2013-14 are in production and will be emailed to everyone soon; they will start on Sunday, June 2nd.  And now is a good time, 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!

Lastly, good luck to those racing in the NCAA East Preliminary Round in Greensboro, NC!

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

those training for usa jr nationals:

mon - light aerobic running + technique strides or OFF

tue - 2 x 400 + 3 x 300 + 4 x 200 @ 63 or better, r= 90" / R= 3'

wed - medium long aerobic running + barefoot strides

thu - light aerobic running + 5 x 70m (30 float + 40 sprint)

fri - 16 x 300 @ 55-54-53-52, r= 60"

sat - aerobic running + stretching

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

those training for the ncaa east preliminary round:

monday (9:30 AM)

800j, mcmillan wu

+ mid-distance, m800: 20' easy + 3 x 300, r= 6'

+ w10k: 60' of easy aerobic running

+ general strength circuit

tuesday

20' light aerobic running or OFF

travel to greensboro

light shake-out upon arrival

wednesday (time - tbd)

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ race pace

thursday

shake-out, time-tbd

COMPETITION in PM

m1500 first round, m800 first round, w10k semi-final

friday

shake-out, time-tbd

COMPETITION in PM

m800 quarterfinal

saturday

shake-out, time-tbd

COMPETITION in PM

m1500 quarterfinal

sunday

travel to atlanta

easy aerobic running

+ cool-down exercises

+ recovery at training room

onto the post-season

Below are general schedules for varying groups.  If you have any questions, contact the coaches.  Continue taking your iron!  AND MAKE SURE YOU TEXT OR POST TO THE BLOG COMMENTS SECTION YOUR WEEKLY MILEAGE, BEGINNING WITH THE MILEAGE FOR LAST WEEK.

Some quick personal comments.  As coaches we recognize the hard work all of you put in, and we continue to be impressed by the depth of performances coming from our group.  It's been a great year, and it's been fun.  Mostly though, we are humbled by the passion and commitment you all display.  With the season ending for most, many of you have reached out to us with texts, emails, and notes.  Two comments really stood out.  First, a graduating senior wrote that being on the team was a big part of her being able to make it through Tech.  And second, one team member whose summer break had just begun, ended her text with "August can't come soon enough!"  What a great tribute to our program with both of those sentiments.  All of us have been a part of creating the culture of our team, and all of us are responsible for perpetuating it!

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.

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 training for ncaa east preliminary round:
monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (10:00 AM)

800j, mcmillan wu

+ mid-distance: 16 x 300 @ 3k to 3k+ pace, r= 90"

+ m800m: 15 x 200 cut-downs, r= 90"

+ w10k: 5-6 x 1200 @ AT, r= 1'

+ general strength circuit

wednesday (10:00 AM)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand

thursday (10:00 AM)

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday (10:00 AM)

800j, mcmillan wu

+ mid-distance: workout tbd

+ m800m: workout tbd

+ w10k: workout tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room