racing on the flats

Weather dictates a change in schedule - we'll go Tuesday morning to avoid the very high winds that will come Tuesday afternoon.  We're working on times for Tuesday depending on class schedules and will text you a specific time on Monday.  For those who can't do the strength-training due to class, you can come back in the afternoon at 3:30 PM.  There will be some great opportunities to compete this weekend...let's make the most of it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 / 6:45 AM)

800j, mcmillan wu, hurdle hops

(distance) 80% strong aerobic running on park lake loop

(w10k-KT) 2400m @ AT + 6-8 x 115m Cherry St hill

(mid-distance) 9 x 400, r= 3' (3 @ RP-3% + 3 @ RP + 3 @ RP-3%)

(800m) 5 x 400 cut-downs, r= 5'

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu + speed ladder + hurdle hops

THOSE COMPETING FRIDAY:

+ light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE COMPETING SATURDAY:

+ light aerobic running + 2-3 x 80m strides + 6-8 x 115m Cherry St hill

THOSE NOT COMPETING:

+ light aerobic running + 2-3 x 80m strides + 6-8 x 115m Cherry St hill

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday

THOSE COMPETING FRIDAY:

shake-out in AM + competition (5000m)

THOSE COMPETING SATURDAY:

light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE NOT COMPETING:

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

THOSE COMPETING:

shake-out in AM + competition (1500m, 800m, 4x400m)

THOSE NOT COMPETING:

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery at training room

SB14

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (1:30 PM)

800j, mcmillan wu

+ 200 + 400 + 600 + 800 + 1000 + 800 + 600 + 400 + 200

r= 75", 90", 1'45", 2', 2'15", 2', 1'45", 90"; pace = 3k to 4-5k to 3k

+ general strength circuit

wednesday (time-tbd)

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

800j + dynamic wu

THOSE COMPETING FRIDAY:

+ light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE COMPETING SATURDAY:

+ light aerobic running + 2 x 3 x 150m starts

THOSE NOT COMPETING:

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday

THOSE COMPETING FRIDAY:

shake-out in AM + competition

THOSE COMPETING SATURDAY:

light aerobic running in AM + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE NOT COMPETING:

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

THOSE COMPETING:

shake-out in AM + competition

THOSE NOT COMPETING:

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running at river

+ cool-down exercises

+ recovery

big hairy goals

"Goals that are not frightening are not worth having." - Stan Beecham in "Elite Minds"

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ (distance) 16-20 x 300 @ ~5k to ~3k or faster, r= 60"

+ (mid-distance) 5 x 400 cut-downs, r= 5' + 1600-3200 @ AT

+ (800) 5 x 400 cut-downs, r= 5' + 1600 @ AT

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ work on A march

+ mcmillan core or hip circuit

friday (6:45 AM)

800j, mcmillan wu

+ (distance) 1600 + 1200 + 2 x 800 + 4 x 400 + 800
+ (w10k) 25 x 400, r= 30"

+ (mid-distance) 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200 + 700

+ (800) 3 x 200 + 2 x 300 + 3 x 200 + 600

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

the great outdoor

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ (distance) 3-4 x 1600 @ AT, r= 1' + 8-10 x 115m hill behind track stands
+ (mid-distance) 6 x (400 @ 3k + 200 @ 1500) + 8-10 x 115m hill
*those who competed in individual events on both Fri & Sat - easy running

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ work on A march

+ mcmillan core or hip circuit

friday (AM time - tbd)

800j, mcmillan wu
+ (distance) 80% strong aerobic running on park lake loop

+ (mid-distance - tbd)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery at training room

traditions

From an old sage...traditions are important.  We haven't kept up with ours as we should!  Our program has great traditions, traditions to be proud of, traditions that have carried us to success at the conference level, the national level, indeed...the olympic level.  What traditions will we carry forward from this team...what traditions will we carry forward from you?  Whether you line up and compete this weekend or not, your contribution is important.  What will that contibution be?

For those competing this weekend:
monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

(m&wDMR - 3:30 PM) 1600 @ AT + 400, 300, 200

tuesday

800j, mcmillan wu

+ 1600 @ AT + 400, 300, 200 OR 8 x 200 cut-downs, r= 2'

+ general strength circuit

(m&wDMR - OFF or light aerobic running + strides)

wednesday

OFF or light aerobic running + strides - on your own

(m&wDMR - travel + light aerobic running + 2-3 x 200's @ RP)

thursday

light aerobic running + 2-3 x 200's @ RP + travel

(m&wDMR - shake-out in AM, competition in PM)

friday

shake-out in AM, competition in PM

saturday

shake-out in AM, competition in PM

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

For those not competing this weekend:

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ 24-32' of anaerobic threshold intervals on track:

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

+ general strength circuit

wednesday (on your own)

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ work on A march

+ mcmillan core or hip circuit

friday (on your own)

800j, mcmillan wu

+ 16-20 x 300 from 5k to 3k, r= 1'

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

eyes forward

Blog title comes from watching netflix today...quote from character in show..."I'm not one for looking back...eyes forward".  Thought it was a good perspective to consider.  Workouts below...Tuesday will be at Piedmont Park, AT work on cinder loop, hill on adjacent road by tennis center @ roughly 3k pace.  Friday's workouts still under consideration....

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (at Piedmont Park)

800j, mcmillan wu

+ distance: 20' @ AT  6 x 250m hill

+ mid-distance/800: 10 x 250m hill + 10' @ AT

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ work on A march

+ mcmillan core or hip circuit

friday

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at river

+ cool-down exercises

+ recovery at training room