it isn't in my blood

With the competition season underway, remember..."Training was a right of purification; from it came speed, strength.  Racing was a rite of death; from it came knowledge."

Help me, it's like the walls are caving in
Sometimes I feel like giving up
No medicine is strong enough
Someone help me
I'm crawling in my skin
Sometimes I feel like giving up
But I just can't...
It isn't in my blood
#juice

Easy day reminder (Mon if run, Wed, Thu, Sat): rule of thumb, run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#hustle #juice #byoj #actachieveactualize

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 (3:30 PM - park cinder loop)

800j + mcmillan wu

+ 4 x 800 @ ~CV, r= 1' + 8 x 400 @ ~Ae Power, r= ratio of 1.0:0.5
(800m - 4 x 400 @ Ae Power (95%) + 6-8 x 200 @ AnAe P (120%)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+light aerobic running + 2-3 x 200 @ RP
(some may compete in DMR or 5k in evening)
those not traveling (6:00 AM):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:
aerobic running on your own
+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

on your marks 2019

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!  Do the math, figure it out and SLOW DOWN!

*Wednesday note:  due to 7PM home bball game, get most of your mileage in on your own in the morning, leaving shorter run for afternoon practice.

Daily - 5 minute mindfulness

#hustle #juice #byoj #actachieveactualize

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 (3:30 PM)

800j + mcmillan wu

+ 1000's at park @ ~CV pace, r= 75"
+ 6-8 x ~100m grass hill @ ~AnAe E (~mile pace) effort, r= walk-down
(800m: 4 x 1000 @ CV pace, r= 75" + 8-12 x ~100m grass hill)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ (for those racing) 2-3 x 200 @ RP
+ hip circuit
*those traveling on Thursday may need to do on own before departing

friday
those competing:
AM shake-out, time-tbd
+ COMPETITION
those not competing (AM time-tbd):

800j + mcmillan wu

+ AnAe E work  OR  Threshold/Tempo work

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

ringin' in 2019 with #juice

Reminders:
>report your weekly mileage, mileage and pace details for Sunday long run, and results for Tue workout via text or email
>make sure you complete everything listed for practice each day and stay in the same routine of regular practice
>If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches
>report back to campus on Wednesday

***team picture and make-up headshots will be Thursday morning, time not finalized but likely 10:30 AM***

EASY DAY PACE UPDATE (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!  Do the math, figure it out and SLOW DOWN!

#hustle #juice #byoj #actachieveactualize

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 (on your own)

800j + mcmillan wu

+ reps @ ~Ae Power (~5k pace), r= work:rest of 1.0:0.5 + 1600j
+ 4 x 30" hills @ ~AnAe E (~mile pace) effort, r= walk-jog down
(w= 6 x 800 / m= 5-6 x 1000 / 800= 4-6 x 800)
*can also do this workout as fartlek off track w/ 6 x 3' efforts, r= 1.5'
*pace should be slow end of Ae Power to slow end + 1"

+ 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 (2:30 PM)

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

friday (2:30 PM)

800j + mcmillan wu

+ Threshold work + hills at park

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

holiday2018.2

Reminders:
>report your mileage each week, mileage and pace details for Sunday long run, and results for Tue & Fri workouts via text or email
>make sure you complete everything listed for practice each day and stay in the same routine of regular practice
>If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches
>report back on Wednesday, January 2, 2019

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.

#hustle #juice #byoj #actachieveactualize

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 (on your own)

800j + mcmillan wu

+ 4-6 mile run as follows:
alternate 800 @ CV (~10k) pace + 800 @ Tempo (~75-80%) pace
(800m: 4 x 1000 @ CV, r= 90" + 100, 110, 120, 130, 140, 150)

+ 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 & some wLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 10 x 300 or 15 x 200 @ AnAe E (~mile) pace,
r= work:rest ratio of 1:2
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

holiday2018.1

First, some reminders:
>report your mileage each week, mileage and pace details for Sunday long run, and results for Tue & Fri workouts via text or email
>make sure you complete everything listed for practice each day and stay in the same routine of regular practice
>If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches
>report back on Wednesday, January 2, 2019

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.

#hustle #juice #byoj #actachieveactualize

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 (on your own)

800j + mcmillan wu

+ Ae Power intervals, suggest 10 x 500, r= ratio of 1.0:0.5
(you can use any length interval however, just make sure total adds up to ~4800-5000m and your recovery is half the time of the interval run)
(800m: 10-12 x 400 @ MAS, r= ratio of 1:1)

+ 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

+ Threshold running, 3.5 - 5 miles + 1600j + 3 x 200 finishing speed
(800m: 6 x 300 @ 120% of MAS, r= ratio of 1:6)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

fall exams 2018

Let's close out an awesome fall semester with a great last week!  Below are the workouts and practice schedule.  Tuesday is the only day we will meet, but also listed is the suggested activity for rest of the week to prepare for the upcoming indoor season.  Beyond this week, the suggested 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 results for workouts (Tue, Fri), your mileage each week, and mileage and pace details of your Sunday long runs via text or email. Strength-training to be completed will be sent to you. Report back date is Wednesday, January 2, 2019. 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! #hustle #juice #actachieveactualize

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 (2:00 PM)
***NO PARKING AVAILABLE AT McCAMISH***

800j + mcmillan wu

+ 1000's @ ~CV pace, r= 90" (w= 6-7 / m= 8-10)
then 100, 110, 120, 130, 140, 150m w/ walk back 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 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

rolling into exams in 1..3..4..1

*NOTE PRACTICE TIMES FOR EACH DAY

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 track @ ~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 (12:30 PM)

800j + dynamic wu & speed ladder
+ 3 x 30 starts + 6 x 80

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

friday (8:00 AM)

800j + mcmillan wu

+ 1600's on track @ ~85% Threshold, r= 1' (w= 5-6 / m= 6-8)
(800: 12 x 400 @ MAS, r= ratio of 1:1)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room