the great northwest

An exciting week ahead in Eugene for the NCAA Outdoor Track & Field National Championships. You can watch the action Wed-Sat on ESPN, ESPN2, or ESPNU.  Most days coverage will start at 7:30 PM EST.  The early part of each day will be spent running on Pre's Trail, and working to get the new training schedules out.  As mentioned last week, shoot for 4-5 runs this week of 3-6 miles, just easy running.  Monday should be off, and work to get in an hour of cross-training.  Next week we'll encourage everyone to start reporting their weekly training using the blog comment section.  Until then, feel free to text it in if you want.  Have a great week...and GO JACKETS!

new beginnings

While next up is a trip to historic Hayward Field in Eugene (aka TrackTown USA) for the NCAA National Championships, for almost everyone it is time for the start of a new season with new goals! We are working on new annual volume spreadsheets and notes, along with recommended summer training, to send out, but for the next 2-3 weeks, it should be pretty simple.  For the first week back, just plan on 3-4 light runs of 3-5 miles. For the second week, plan on 4-5 runs of 3-6 miles.  And then for the third week back, move to 5-6 runs of 4-8 miles.  To keep in sync with our normal routine, plan on Monday's always being one of your off days.  A weekly blog post on Sunday evenings will continue through the summer, so always check back in!  And as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.

Recommended strength-training will also be sent out.  The summer is a great time to work on improving general strength and core strength.  Also, working on mobility and recovery should always be a part of your routine.

We discussed the addition of aerobic cross-training to our weekly training, so let's begin that now with committing a minimum of 60 minutes of cross-training each week.  Aqua-jogging, elliptical, swimming, biking, stair-climbing, walking, rowing...all are good.  Do 60 minutes of one, or do several that add up to 60 minutes.

Here is a link to an article about the psoas, a VERY important hip flexor. Read up on it and start to work on making it strong and flexible! http://www.fix-knee-pain.com/psoas-stretch/

Take some time also to assess areas of weakness you may have and pick one that you think is most important.  Work intentionally on improving that area so that not only is it no longer a weakness, but that it becomes a strength.  It could be physical, such as weak hips or glutes, it could be lagging aerobic ability, or it could be areas such as confidence, mental toughness, dealing with stress or adversity.  Research it and work on it intentionally, i.e. with purpose, focus, and correctly.  If you need help with coming up with something to work on, contact your coach(es)!

Lastly, WATCH & LISTEN to Kyrie Irving after game four of the recent Eastern Conference finals (credit to senior member of our team for sending it to me).  Asked what allowed the Cavaliers to come back and win the game after being down, he answered as follows:

http://www.nba.com/video/2017/05/23/0041600304-vo-cle-kyrie-walkoff

What is your why...and what is our why?

bluegrass state bound

Heading to the NCAA East Preliminary Round.  We'll be represented well, in the men's 800m (two qualified, one scratched due to injury), the men's 3000SC, and the women's 10,000m.  Those competing will make the GT proud!  For those not competing, consider how close we came to having an even more special season...and all those below return for at least one more year!

*missed in women's 3000SC by 0.91 sec
*missed in women's 1500m by 1.09 sec
*missed in men's 800m by 1.20 sec
*missed in men's 800m by 1.23 sec
*missed in women's 800m by 1.28 sec
*missed in women's 1500m by 1.74 sec
*missed in men's 10,000m by 2.12 sec
*missed in men's 1500m by 2.15 sec
*missed in women's 800m by 2.42 sec

After taking a break, time to get back to work...P45417...with a summer of running, cross-training, strength-training, form work, mobility, recovery...and some interning, studying abroad, researching on campus, etc!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (7:30 AM)

+ m800 & w10k:  3 miles light running + 4-6 x 300 cutdowns, r= 300j
+ 3000SC:  4-5 miles at med pace

+ strength & conditioning
+ travel to KY

wednesday (time - tbd)
800j + dynamic wu
+ m800 & w10k:  light aerobic running + 2-3 x 200 @ RP
+ m3000SC:  3 miles light running + 4-6 x 300 cutdowns, r= 300j

thursday
800j + dynamic wu
+ m800 & w10k:  AM shake-out + PM COMPETITION
+ m3000SC:  light aerobic running + 2-3 x 200 @ RP

friday
800j, mcmillan wu

+ m800 & m3000SC:  AM shake-out + PM COMPETITION
+ w10k:  light running on own

saturday
m800 & m3000SC:  light running on own
w10k:  off

sunday

time and running - tbd

P45417

to the post-season

Great weekend at home.  Efforts were outstanding, results were positive, and outlook for future is exciting.  For those continuing, see below.  For those finished, time for a break to regenerate.  Then time to get back to work!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (7:30 AM)

+ w10k - 2 x 2400m (#1 @ AT, #2 @ AT progressive), r= 3' + 6 x 200 @ 3k pace, r= 100j
+ 3000SC - 11 x 200 (w/ 2 hur) cut-downs from RP, r= 300j + 1600j + 1600AT

+ strength & conditioning
+ m800 & m10k - see Wed

wednesday (7:30 AM)
400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit
+ m800 & m10k - 5 x 10 x 88y turn-arounds @ ~3k pace, R= ~3'

thursday (on your own)
800j + dynamic wu
+ 5 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (7:30 AM)
800j, mcmillan wu

+ w10k: 2000, 1600, 1200, 800, 400 @ ~AT, r= 400j
+ m800: 3 x 300 fast, r= 900j + 1600 @ ~AT
+ m3kSC: 4 x 8 x 100 turn-arounds @ ~3k pace, R= 3'

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching

sunday (8:30 AM)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

there's no place like home

"It was shortly after that Cassidy began to notice something very strange in his training: it was nearly impossible to make himself hurt...in the afternoon he thrashed himself through his distance run or interval workout and finished somewhat itchy, as if something were up.  This night he told Denton about this strange sensation of invulnerability.  Cassidy admitted to being very puzzled.

But the Olympian just settled back against the porch step, sipped his coffee and smiled warmly at the miler.

"How nice," he said, "for you to have arrived on time."  - Once a Runner


For those done competing for the season, time for a well-earned and much needed break.  Two weeks, at least ten days of no running.  You can begin light running at the end of the second week, or continue to full two weeks off.  HOWEVER, you should work on stretching and mobility throughout. When you do return to running, keep it very light.  Also, as you return to running, you can add cross-training.  Explore different modes of cross-training, find out what you enjoy doing.

P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (9:30 AM)

+ 10k & 3000SC: ~20' @ AT + 1600j + 2-4 x 300 cut-downs
+ 1500m:  4-6 x 400 @ 105% of 1500 RP, r= 3' (400j)
+ 800m:  11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (time - tbd)
1500m & 10k: light aerobic running + 2-3 x 200 @ RP
800m, 3000SC, 5k: tbd

friday
1500m & 10k: AM shake-out + ACC CHAMPIONSHIPS
800m & 3000SC: in AM, light aerobic running + 2-3 x 200 @ RP
5000m: tbd

saturday
800m & 3000SC: AM shake-out + ACC CHAMPIONSHIPS
5000m: in AM, light aerobic running + 2-3 x 200 @ RP
1500m & 10k: tbd

sunday,
800m, 1500m, 5000m: AM shake-out + ACC CHAMPIONSHIPS
3000SC & 10k: tbd

P45417

exams 2017

NOTE: practice time this week will be 8:30 AM.  This should allow you to get to both the 2nd and 3rd exam periods.  If you have an exam during the first exam period at 8:00 AM, TEXT COACH and an alternate time will be arranged.  Also TEXT COACH your mileage from last week.

For those racing ACC's, it is imperative that along with a successful academic week you also have a successful training week.  In order to accomplish this you must manage your week well!  Part of managing the week well also includes moving out of the dorms and either heading home or moving into the post-season hotel.  Plan ahead!

By now everyone should have signed up for an individual year-end meeting.  If you haven't done so, please go to the google doc link and sign up for a time slot.  The meetings will be brief, but are important, so make sure you are prepared to go over the agenda items listed in the google doc.

Lastly, the weather forecast for Saturday's meet at UGA looks great at this point.  The temperature looks like it will be conducive to good 3000SC and 5k's, so some of you racing may want to consider one last shot at those events.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (8:30 AM)

+ workout - tbd

+ strength & conditioning

wednesday (8:30 AM)
400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (8:30 AM)
800j + dynamic wu
+ 6 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (8:30 AM)
800j, mcmillan wu
those racing at UGA:
light aerobic running + 2-3 x 200 @ RP

those not racing:

+ workout - tbd

+ strength & conditioning

saturday
UGA TORRIN LAWRENCE INV - AM shake-out + RACE
those not racing (on your own):
light aerobic running
+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417

historic franklin field

A lot going on this week, see schedule below.  UPDATED...note Tuesday practice times listed below.  Let's do some great work late this week both on the track and in your exams!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (w @ 6:00 AM / m @ 6:45 AM)

800j + mcmillan wu
+ 400, 200, 500, 200 + 1600j + 600
(Penn Thu nite: 3-4 miles easy + 6 x 300 cut-downs)
(Penn wDMR: 1600 AT + 1600j + 2 x 3 x 200)
(Penn m4x800: 3 x 200, 300, 400, 300, 3 x 200 + 1600j + 400)
+ strength & conditioning

wednesday (on your own)
400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

Penn Relays group:
light aerobic running + 2-3 x 200 @ RP before departing
+ light shake-out upon arrival

thursday (on your own)
800j + dynamic wu
+ 4 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit
Florida group:
light aerobic running + 2-3 x 200 @ RP before departing
+ light shake-out upon arrival
PENN RELAYS - AM shake-out + RACE
+ m4x800 will meet and run on athletic fields

friday (on your own)

800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning
FLORIDA TOM JONES INV - AM shake-out + RACE
Penn Relays group:
time - tbd, light aerobic running + strides

saturday (on your own)
light aerobic running
+ stretching
PENN RELAYS 4 x 800m - AM shake-out + RACE

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417