historic hayward field v.2014

It's an exciting week with the NCAA Outdoor National Championships on tap this Wednesday-Saturday at Hayward Field on the campus of the University of Oregon!  It you ever go to a track & field meet in Eugene you will understand why it's known as Tracktown USA.  The schedule for us is as follows (all times are PST):

Wednesday, June 11
Men's PV at 4:00 PM
Women's LJ at 4:15 PM

Thursday, June 12
Men's 1500m semi-final at 4:30 PM

Friday, June 13
Women's TJ at 3:25 PM

Saturday, June 14
Men's 1500m final at 2:18 PM
Men's TJ at 12:30 PM

*The annual training schedules have been sent out, make sure you contact the coaches if you have any questions.  Currently we are working on the fall cross country schedule.  Our first meet will be in Athens on September 6th!

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 + OFF or crosstraining

wed - stretching & mobility + light aerobic running

thu - stretching & mobility + light aerobic running

fri - stretching & mobility + light aerobic running

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + OFF or crosstraining

ncaa championships schedule:

monday - travel to eugene, light aerobic running upon arrival
tuesday - OFF

wednesday - 20' light aerobic running + 2-3 x 200 @ RP
thursday - shake-out in AM; 1500m national semi-final in PM

friday - 20' light aerobic running + 4 x light strides on grass

saturday - shake-out in AM; 1500m national final in PM

sunday - travel to atlanta

to eugene and beyond

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

For the third straight year we advance to the NCAA Championships to be held in two weeks in Eugene, OR!  As with any meet, last week's NCAA East Preliminary Round in Jacksonville had its ups and downs.  The competition is fierce for the twelve coveted spots to Eugene in every event and there is little margin for error.  Strong endurance, honed speed, poise and patience, heart and soul, and good fortune...all are needed to advance.  It's awesome and inspiring when all of those come together, it's heart-breaking when they don't.  It will be exciting to line up amongst the best in the NCAA over 1500m at historic Hayward Field! Some sixty of us began this journey last June, one carries us to the finish line.

Who will it be next year?

Congratulations to Jeremy!  While he continues to build a great career in our program, he has had disappointments too.  Six weeks after not making the final at the ACC meet, he races brilliantly in two qualifying rounds to advance to Eugene.  Six weeks after being vulnerable in the homestretch at Chapel Hill, he comes from behind to sprint past stronger competition in Jacksonville...twice.  He is going to Eugene because he learned from Chapel Hill, and because he learned from previous disappointments. With each disappointment, he sought out answers and he executed solutions. And we can all learn from his story.  Well done, Jeremy.

To the seniors leaving us...we're proud of you, and we will miss you at practice, on the bus, and at the meets!  Never again will we convene as the 2013-14 distance group, but we are so grateful that you chose to be a part of our team, and we appreciate so much your investment in making us better. And we're wishing you great success in life!

The road to Eugene '15 will go through Jacksonville again.  And that journey starts now with the return to running for almost everyone. Below is a suggested return to running schedule.  You will receive your 2014-15 training spreadsheets tomorrow. Make sure you read through the information carefully, including the Summer Notes tab. If you have questions, make sure you ask. Great things happen when we follow the plan.  KNOW THE PLAN!

suggested return to running schedule:

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 + OFF or crosstraining

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + light aerobic running

ncaa championships schedule:
*Training schedule still being determined.  Schedule will be updated.
mon - (on you own in AM) dynamic wu + light aerobic running + strides
tue - (9:30 AM) 3 x 1000 @ AT, r= 45" + 1600j + 4 x 300 cut-downs, r= 300j
wed - (on your own) 45-60' easy aerobic running at river
thu - (9:30 AM) light aerobic running + 6 x 40m ramp sprints
fri - (9:30 AM) 4 x 400, r= 8', 9', 10'
sat - (9:00 AM) 50-60' easy aerobic running at river
sun - (7:00 PM) 12 x 300 cut-downs, r= 1'

ncaa first round

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

For most of you this should be the second week of your two-weeks off. Some light cross-training is ok, and daily stretching and mobility should be continued.  The 2014-15 training plans will hopefully be emailed soon so be on the look-out!

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

those training for the ncaa east preliminary round:

monday (9:00 AM)

800j, mcmillan wu

+ 12 x 300 @ 51-50-49-48, r= 60"
OR 11 x 200 cut-downs, r= 90"

+ general strength circuit

tuesday

OFF

travel to jacksonville

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

friday

shake-out, time-tbd

COMPETITION in PM

m800 quarterfinal

saturday

shake-out, time-tbd

COMPETITION in PM

m1500 quarterfinal, 5000m first round

sunday

travel to atlanta

easy aerobic running

+ cool-down exercises

+ recovery at training room

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