to the top brick by brick

First, some suggestions:
>you should report your mileage for last week and results for Tue & Fri workouts via text or email
>you should 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, you should contact your coaches
>report back on Thursday, January 2, 2020

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

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!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

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 @ ~CV pace, r= 90" (w= 6 x 1000 / m= 7-9 x 1100)
then 100, 110, 120, 130, 140, 150m w/ walk back recovery
(800: 4 x 400 @ 120%, r= work:rest ratio of 1:6)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ 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 (9:00 AM)

800j + mcmillan wu
CHOOSE:
+ 10 x 300 @ ~AnAe E pace, r= ratio of 1:2 + 1600j + 1 x 500 finishing speed

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: w/ MD group, except 8-10 x 300 + 1 x 500)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies in training room

holiday2019.2

First, some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should 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, you should contact your coaches
>report back on Thursday, January 2, 2020

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

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!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice

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

+ 9-10 x 500 @ ~AE Power, r= 1'
(800: 10-12 x 400 @ 100% of MAS, r= ratio of 1:1)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ 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
CHOOSE:
+ Threshold run + 3 x 200 finishing speed (w= 3.5-4 mi / m= 4-5 mi)

OR 1600's @ 85% Threshold, r= 1' (w= 5-6 / m= 7-9)
(800: 3 x 600 @ 90% + 3 x 300 @ 110% + 3 x 200 @ 130%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2019.1

First, some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should 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, you should contact your coaches
>report back on Thursday, January 2, 2020

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

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!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice

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

+ 1000's @ ~CV pace, r= 90" (w= 6-7 / m= 8-10)
then 100, 110, 120, 130, 140, 150m w/ walk back recovery
(800: 6 x 300 @ 120%, r= 4' for men / 5' for women)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ 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
CHOOSE:
+ 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4'

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

finish strong

Let's close out an awesome fall semester with a great last week!  Below are the workouts and practice schedule.  Tuesday & Wednesday are the only days 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.  You should complete everything listed for practice each day and stay in the same routine of regular practice.  Report back date is Thursday, January 2, 2020. 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!  #juice

*NOTE PRACTICE TIMES FOR EACH DAY

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!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism

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 (8:00 AM)

800j + mcmillan wu

+ 1600's on cinder loop @ ~85% Threshold, r= 1' (w= 4-6 / m= 6-8)
(800: 12 x 400 @ MAS, r= ratio of 1:1)

+ strength & conditioning

wednesday (2:00 PM)

400j + lunge matrix wu
(3000SC - hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ 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

+ 8-9 x 600 @ ~AE Power, r= 400j at ~65%
(800: 3 x 600 @ 90% + 3 x 300 @ 110% + 3 x 150 @ 130%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

exams up next

*NOTE PRACTICE TIMES FOR EACH DAY

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!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism

monday (on your own or OFF)
no required activity
suggested activity:

dynamic wu

+ light aerobic running

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

tuesday (6:30 AM)

800j + mcmillan wu

+ (on track) 6-8 x 800 @ ~CV, r= 400j @ ~65%

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu
(3000SC - hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (9:30 AM)

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

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

friday (8:00 AM / 3:00 PM)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning

saturday (on your own)
no required activity
suggested activity:

light aerobic running
(NCAA South group: 1 hour cross-training)

+ stretching

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

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'

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!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #andthensome

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.

While there is no required activity for the upcoming week, below is suggested training.  We will try to have the track open Tuesday morning for anyone who wants train in the morning before leaving for Thanksgiving, but message us to let us know what time.  For those who competed at the NCAA South Regional, you can start back with the suggested workouts or continue with just aerobic running.

mon - weekly day off OR 1 hr cross-training
tue - 4-6 x (1000 @ Threshold + 600 @ 65%)
(m&w800: 10-12 x 400 @ MAS (vVO2max) r= ratio of 1:1)
wed - aerobic running + taurus
thu - light aerobic running + fast striding + hip circuit
fri - 12 x (400 @ Ae Power + 400 @ 65%)
(m&w800: 4-6 x 1000 @ 90% of MAS (CV), r= 90")
sat - aerobic running + mobility (regional group - 1 hr cross-training)
sun - long aerobic running + recovery

mighty mitochondria

See below schedules for everyone with info regarding days with no required activity, along with suggested activity.  Many of you are ready to get back to workouts and can start this Friday, so feel free to text coach if you want some direction.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by 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!

Group that did not compete at NCAA South Region:
mon - weekly day off; suggested activity: 1 hr cross-training
tue - no required activity; suggested activity: light running + taurus
wed - no required activity; suggested activity: light running + strides
thu - no required activity; suggested activity: 1 hr cross-training + mobility
fri - no required activity; suggested activity:
light running + taurus OR
(MD) 8-10 x 200 @ 120% of MAS (or vVO2max), r= 2' + taurus
(LD) fartlek, 5' + 4' + 3' + 2' + 1' @ 85%, r= equal time @ 65% + taurus
sat - no required activity; suggested activity: light  running + mobility
sun - no required activity; suggested activity: long run at river + recovery

Group that competed at NCAA South Region:
mon - weekly day off; suggested activity: off
tue - no required activity; suggested activity: off
wed - no required activity; suggested activity: light running + strides
thu - no required activity; suggested activity: light running + mobility
fri - no required activity; suggested activity: 1 hr cross-training + taurus
sat - no required activity; suggested activity: light running + mobility
sun - no required activity; suggested activity: aerobic running + recovery