better late than never

Nothing like posting the weekly schedule on Wednesday night!  Sorry, it was a long and tiring week hosting our home invitational and it's taken awhile to get back going.  Below are schedules for various groups.  We're working on the training schedules for the upcoming year and hope to email them out in the next few weeks.  Most have met with us to evaluate the past year and give input regarding their training levels for the next year.  If you haven't met with us, please make arrangements to do so soon!

It's been another great year as we've seen some great accomplishments, a lot of personal bests, and tremendous growth in the depth of our team.  If we stay focused and committed to the training and recovery principles that we know work, it is exciting to think of how far we can go!

Over the past few years all of us have contributed greatly to the creation of the outstanding culture of our team.  All of us now share the responsibility to perpetuate that culture by staying connected to the team.  That means not just staying in touch with those you are closest to on the team, but staying connected with everyone.  This blog is a great place to do that!

Have a great summer!  If you have any questions, contact the coaches and BEGINNING NEXT WEEK PLEASE MAKE SURE YOU POST YOUR WEEKLY MILEAGE TO THE BLOG COMMENTS SECTION.

those just finishing the competition season:

take a two week break, no running.  BUT you should continue with daily stretching and mobility (leg swings, etc.) and some core work.  You can also do some light cross-training in the second week.  After two weeks, a return to running schedule will be posted that starts next sunday.  If you are one who already has taken a break and resumed running, continue on your own schedule and be prepared to get onto the training schedule once we send it out.

those preparing for the NCAA EAST preliminary round:
monday (on your own)
light aerobic running + technique strides

tuesday (10:00 AM)
800m: 8 x 200 @ race pace
1500m: 2x200 + 2x400 + 600 + 2x400 + 2x200 @ race pace

wednesday (10:00 AM)
long aerobic running + hurdle walk-overs + strides + foot drills

thursday (10:00 AM)
light aerobic running + 2 x 2-3 x 150 starts

friday (10:00 AM)
800m: 3 x 400 @ 55, 53, 51
1500m: either w/ 800 group or 8 x 200 @ 800 pace

saturday & sunday
tbd

no place like home

monday (on your own)
light aerobic running
+ technique strides

tuesday (9:30 AM)
workouts-tbd
Shake-out for those racing all-comers meet
*those racing all-comers meet, meet at locker room at 5:30 PM

wednesday (9:30 AM)

400j, dynamic foot drills wu

+ aerobic running (20' light aerobic for most)

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

for those racing Friday:
800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ RP
for those racing Saturday only:

800j + dynamic wu

+ workouts-tbd

+ mcmillan core or hip circuit

friday (time-tbd)
shake-out in late AM; COMPETITION in evening
for those racing Saturday only:

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ RP

saturday
shake-out time-tbd; COMPETITION in afternoon

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

fast times

Group traveling to UVA will leave Thursday morning, then will have light aerobic running with 2-3 x 200 @ RP for 800m runners; light aerobic running and possibly 6 x 200 cut-downs for others.  The 800m is on Friday evening, the 1500m and 10,000m is on Saturday evening. Return from UVA is on Sunday.

monday (on your own)
light aerobic running
+ technique strides

tuesday (9:30 AM)
distance: 3 x 400 + 3 x 300 + 4 x 200, r= 90" / R= 4'
mid-distance: 2 x 500, r= 7' + 10' jog + 2-3 x 200 easy
800m: 400 + 200 + 300 + 200, r= 6', 4', 6' + 10' jog + 2-3 x 200 easy
Shake-out for those racing all-comers meet
*those racing all-comers meet, meet at locker room at 5:30 PM

wednesday (9:30 AM)

400j, dynamic foot drills wu

+ aerobic running (20' light aerobic for most)

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

800j + dynamic wu

+ 20' light aerobic running

+ 3 x 80m fast striding on grass in spikes
+ 4 x 40m ramp strides + 4 x 40m ramp sprints

+ work on A march

+ mcmillan core or hip circuit

friday (9:30 AM)

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ RP

saturday
COMPETITION

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

exams 2014

Good luck on your final exams!

For those heading home after exams, please make sure you arrange to stop by the office and discuss next year's mileage goal.  Come prepared to share your thoughts on what you'd like to shoot for.

Below is a very generic practice schedule.  Sorry for the lack of specifics!

Mon - on your own

Tue - 3:30 PM
1-2 x 1600 @ AT, r= 1' + 800j + 7 x 300 cut-downs, r= 300j
OR
1-2 x 1600 @ AT, r= 1' + 1600j + 3 x 300 fast, r= 6'

Wed - 3:30 PM

Thu - time tbd

Fri - time tbd

Sat - on your own, move out of dorms

Sun - time tbd

penn relays carnival v.2014

With thunderstorms forecast for Tuesday afternoon, we will go Tuesday morning at 6:00 AM and later.  It would be helpful if you could text your first class on Tuesday morning so groups can be organized.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides
(Yellow Jacket Celebration @ 7:00 PM)

tuesday (6:00 / 7:00 AM)

800j, mcmillan wu

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

+ (mid-distance) 11 x 200 cut-downs for some, 400+200+300+200 for others

+ (800) same as mid-distance

+ (Penn 5k/10k) light aerobic running + 4 x 200 @ RP

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

(Penn wDMR/5k/10k - light aerobic running + strides before travel)

thursday

(Penn 5k/10k - shake-out in AM, wDMR/5k/10k in PM)

those traveling (mDMR/mSMR/m4x800):

light aerobic running + strides before traveling

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 2 x 2-3 x 150m starts

+ work on A march

+ mcmillan core or hip circuit

friday (time - tbd)

(Penn mDMR, wSMR, mSMR - shake-out in AM, comp in PM)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

those competing:

shake-out in AM, m4 x 800 in PM

those  not competing:

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

(m4 x 800 travels back to campus)

tobacco road v.2014

A number of different schedules this week, make sure you know which one you're following.  If unsure, ask!  Note - those racing the 1500m or 10,000m on Thursday will have practice on Monday morning.

those racing 1500m or 10,000m on Thursday:

Mon (7:00 AM) - 16 x 300 cut-downs, r= 1'

Tue (on your own) off or light running

Wed - light run + 2-3 x 200 @ RP before traveling; shake-out upon arrival

Thu - shake-out in late AM, COMPETITION in PM

Fri - light running + strides

Sat - COMPETITION or aerobic running + stretching

Sun (on your own) - long aerobic running + cool-down exercises + recovery

those racing the 800m on Friday or 5000m on Saturday:
Mon (on your own) - easy aerobic running + technique strides
Tue - 800m: 11 x 200 cut-downs, r= 90" / 5000m: 16 x 300 cut-downs, r= 1'
Wed - 800m: off or light run before travel/5000m: light run before travel
Thu (in AM) - 800m: light run + 2-3 x 200 @ RP / 5000m: off or light run
Fri - 800m: shake out in AM, COMP in PM/5000m: light run + 2-3x200 @ RP
Sat - shake-out in AM, COMPETITION in PM or aerobic running + stretching
Sun (on your own) - long aerobic running + cool-down exercises + recovery

those not traveling:
Mon (on your own) - easy aerobic running + technique strides
Tue - 16 x 300 cut-downs, r= 1'
Wed (on your own) - medium long aerobic running + strides + hip circuit
Thu (on your own) - light aerobic running + 8 x ramp sprints
Fri (on your own) - workouts tbd
Sat (on your own) - aerobic running + stretching
Sun (on your own) - long aerobic running + cool-down exercises + recovery

let the good times roll

What an awesome weekend of racing!  There are several factors that led to such a weekend, but by far the most important is the commitment each of you make to your running.  Training, recovery, strength, technique...all play a role.  But none of those have the impact that commitment has.  And if last weekend didn't happen for you...hang in there, you're time will come too!

The Florida Relays has been a major relay meet since 1939.  Schools from all over the country have competed there time and again.  Setting the 4 x 800m meet record, as well as breaking a twenty year old school record, is a special accomplishment.  The many personal bests set this weekend were great accomplishments, too.  But we're not finished yet.  In fact, we're just getting started!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (time - tbd)

800j, mcmillan wu

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

+ (mid-distance) w/ distance group

+ (800) 6 x 200m, r= 2'

+ 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 + 2 x 2-3 x 150m starts

+ work on A march

+ mcmillan core or hip circuit

friday (time - tbd)

800j, mcmillan wu

+ (distance) 200 + 400 + 600 + 800 + 1000 + 800 + 600 + 400 + 200

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

+ (800) 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200 + 1 x 500

+ general strength circuit

saturday (on your own)

aerobic running (ACC 10k & 1500m - long aerobic running)

+ stretching

sunday (time - tbd)

long aerobic running (ACC 10k & 1500m - easy aerobic running)

+ cool-down exercises

+ recovery in training room