holiday2017.2

First, some reminders:
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018

ASSIGNMENT:
text head coach a performance statement
*a performance statement is a simple, yet specific, form of positive self-talk that identifies the process of success for you, or what it takes for you to perform at your best.  To construct your personal performance statement, imagine yourself as your coach, and you, the runner, are one minute away from toeing the line in the most important race of your career.  What are the last words of advice that you, the coach, gives to you, the runner?  This will serve as your first "rough draft" at a performance statement for yourself.

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 (on your own)

800j + mcmillan wu

+ 4-6 mile run as follows:
alternate 800 @ CV (~10k) pace + 800 @ Tempo (~80%) pace
(optional for men: alternate 1k @ CV + 1k @ Tempo)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 10 x 300 @ AnAe E (~mile) pace, r= 90"
then 1600j + 1 x 500 @ fast

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holidays2017.1

First, some reminders:
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018

Things to think about over the holiday break:
>what do you want to achieve in 2018, what will you do to achieve it
>think big, work hard, be positive
>be 3% better than ever, make our team better than ever
>have pride in your work, have pride in our team

As we approach the new year, know that all that each of you do for our team is appreciated.  Your commitment to excellence in academics and athletics is important and your efforts are impressive.  The road to the top is never easy, is often trying, and always full of ups and downs...but know that the top is within your reach and trust that it is your destiny.

Regarding the Tuesday and Friday workouts, if you have access to a measured path, use it.  If not, use a track at least for Tuesday.  If you don't have access to measured path or track, adapt the workouts and just use time and effort as your guide.

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 (on your own)

800j + mcmillan wu

+ 8-10 x 500 @ Aerobic Power pace (~5k), r= 100j
(*if needed you can break into sets w/ 400j)
+ jog 1600, then 400, 300, 200 @ mile finishing speed
(speed you hope to run at end of a mile, w/ equal jog recovery)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ 3 to 4 mile run @ ~Threshold pace
(make it to 3, if possible to 3.5, and if possible to 4)
+ jog 800, then 3 x 200 @ mile finishing speed w/ 200j rec

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

fall exams 2017

Time to close out a great fall semester with a solid week of exams!  Below are the workouts for this week.  Tuesday-Thursday are not required activity, but listed is the suggested activity to be prepared for the upcoming indoor season.  Beyond this week, the training schedule over the holiday break will be on the blog each Sunday evening.  Make sure you complete everything listed for practice each day and stay in the same routine of regular practice.  Report your times for workouts (Tue, Fri) and your mileage each week via text or email. Strength-training to be completed will be sent to you. Report back date is Tuesday, January 2, 2018. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  And if you have any questions, make sure you ask!

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 (on your own / TRACK WILL BE OPEN 9AM-12PM)

800j + mcmillan wu

+ 1600's on track (w= 4, m= 4-5) @ ~C(ritical) V(elocity) pace, r= 3' (400j)
(w800 - 4 x 600 @ CV pace, r= 4' + 2-3 x 200 fast striding, r= 200j)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace
r= 1'30" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

exams on deck

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 9 x 600 on cinder loop @ ~AE Power, r= finish loop at ~65%

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (10:00 AM)

800j + dynamic wu & speed ladder
+ 3 x 30 starts + 4 x 100

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x light strides on grass
+ hip circuit

friday (3:00 PM)

800j + mcmillan wu

+ 1600's on track @ ~AT, r= 1' (w= 4 / m= 5-6)

+ strength & conditioning

saturday
no required activity; suggested activity:

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

action plan

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 6-8 x 800 @ ~CV pace, r= 400 @ ~65%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ w & mMD: 10-12 x 300 @ ~AnAe E, r= 400 @ ~65%
+ mLD: 14,000m @ ~75% on park 2k lake loop

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

NCAA Nationals:
Communicate directly with coach regarding schedule

morning joy...and then some

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

Last Saturday morning, we saw how we can be moved by sport.  What a thrilling run, what a display of courage and will, of heart and soul.  How the effort of one can lift many, and the hope of many can lift one.  For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm.

Now as we begin to switch gears to the upcoming track season, I thought it might be a good time to revisit an old phrase introduced several years ago..."and then some".

"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.

Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.

Group that did not compete at NCAA South Region:
mon - weekly day off, suggested activity: 1 hr cross-training
tue - (6:00 AM) normal practice, workout - tbd
wed - holiday break, suggested activity: aerobic running + taurus
thu - holiday break, suggested activity: aerobic running + hip circuit
fri - holiday break, suggested activity: workout on own - tbd
sat - holiday break, suggested activity: aerobic running + mobility
sun - holiday break, suggested activity: long aerobic running + recovery

Group that competed at NCAA South Region:
mon - weekly day off, suggested activity: 1 hr cross-training
tue - no required activity, suggested activity: aerobic running + mobility
wed - holiday break, suggested activity: aerobic running + taurus
thu - holiday break, suggested activity: aerobic running + hip circuit
fri - holiday break, suggested activity: aerobic running + mobility
sat - holiday break, suggested activity: 1 hr cross-training
sun - holiday break, suggested activity: long aerobic running + recovery

NCAA Nationals:
Communicate directly with coach regarding schedule

nattys and the mighty mitochondria

On to Louisville, back to E.P. Tom Sawyer Park, and on the the NCAA National Championships! Congrats to Nahom and congrats to both the men's and women's teams...a great fall season continues!  See below schedules for everyone and make sure you are checking your Teamworks email regarding updated info for the rest of the fall semester and required days off.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by the coach.  But the gods of Aerobic Endurance do not operate under NCAA rules and they will extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off).  Keep this in mind over the next few weeks!

NCAA Nationals:
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (9:00 AM - track)

800j + mcmillan wu

+ 12+ x 300, r= 300j
+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday
travel to Louisville
+ light aerobic running & mobility

friday
light aerobic running on xc course
+ 3-4 x 100 starts from line in spikes

saturday (on your own)

AM shake-out, time - tbd
+ NCAA NATIONALS, m= 10k @ 11:45 AM
+ travel to Atlanta

sunday

no required activity, suggested activity - light aerobic running


Group that did not compete at NCAA South Region:
mon - no required activity, suggested activity: 1 hr cross-training
tue - no required activity, suggested activity: light running + taurus
wed - (3:30 PM) normal Wed practice + Nahom send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: aerobic running + taurus
sat - no required activity, suggested activity: light  running + mobility
sun - (time - tbd) normal Sunday long run at river + recovery

Group that competed at NCAA South Region:
mon - no required activity, suggested activity: off
tue - no required activity, suggested activity: off
wed - (3:30 PM) normal Wed practice + Nahom send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: light running + strength circuit
sat - no required activity, suggested activity: light running + mobility
sun - no required activity, suggested activity: aerobic running + mobility