and those cares of tomorrow

...must wait until this day is done

Came across the above quote from a line from an old Irish Pub song in a documentary about Irish Pubs (oh the things we watch during COVID-19!) So read it again, singing with your best Irish accent :)  But it is such a great message, always relevant, about staying present, taking care of what is in front of you, and tackle next things next.

Up next is finishing the academic semester strong, and finishing the last two weeks of our "season".  Keep your easy days light, rest and sleep well, and let your mileage drop as your schedule calls for.

All things considered, #TIMETRIALSZN has gone very well!  We are very proud coaches, inspired and motivated by the work you are doing.  The time trials and the workouts have been awesome, every effort is important, and fast times are just a bonus.  We're excited to hear the results over the next two weeks!

TEAM > TEAMMATE > SELF

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

RECOMMENDED TRAINING

monday (OFF)

dynamic wu

+ light aerobic running

+ cross-training is encouraged

tuesday

800j + mcmillan wu

+ (all) 2 x 40m bound for height + 2 x 40m bound for distance

+ 800m: 4 x 200 @ GP, r= 30"
+ MD/LD: 3 sets of 2 x 200, R= 400j
(set 1 @ 5k GP - 1-2", r= 400j)
(set 2 @ 5k GP - 3-4", r= 400j)
(set 3 @ 5k GP - 4-6", r= 400j)

+ strength & conditioning

wednesday

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit

friday

800j + mcmillan wu

+ Tempo running @ ~75%
(800 = 4-6 mi / MD = 6-8 mi / LD = 6-10 mi)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

ambition to excel

Read a short story last week about our second president, John Adams.  Near the end of his life, Ralph Waldo Emerson went to spend some time with Adams.  Emerson noted that in Adam's last days, his upmost concern was for what our young country lacked, but yet needed to most - people with the "ambition to excel." Not to get rich, become powerful or famous, but rather to strive for excellence in laudable pursuits, for the greater good of others, for the betterment of our new nation.  Almost two and a half centuries later, every one of us has that opportunity each and every day, to pursue excellence relentlessly in every thing we do.  Nothing demonstrates your ambition to excel better than how you conduct yourself every day.  The trajectory of our team ultimately will be determined by our collective ambition to excel.  Think about your contribution, every single member of our team has a role and we need the best from everyone.
TEAM > TEAMMATE > SELF

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

RECOMMENDED TRAINING

monday (OFF)

dynamic wu

+ light aerobic running

+ cross-training is encouraged

tuesday

800j + mcmillan wu

+ 800m: 3-4 x 300 @ ~Speed, r= 8'
+ MD: 4-5 x 1000 @ ~Ae Power, r= 2' + 1200j + 3 x 300 cut-downs, r= 300j
+ LD: 6-8 x 1000 @ ~CV, r= 75" + 1200j + 3 x 300 cut-downs, r= 300j
(OR in lieu of a 10K TT, 25 x 400 @ 10k GP, r= 30")

+ strength & conditioning

wednesday

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit

friday

800j + mcmillan wu

+ 800m: 4 x 100 + 3 x 200 + 2 x 300 @ AnAe P, r= 1', 2', 3' / R= 400j
+ MD: 3 x 200 + 3 x 400 + 3 x 200 @ ~AnAe P, r= 200j, 400j, 200j / R= 400j
+ LD: 3200 @ ~Threshold + 400j + 4 x 400 @ 5k GP, r= 200j

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

#TIMETRIALSZN

***make sure you have read the email sent Friday through Teamworks

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

RECOMMENDED TRAINING

monday (OFF)

dynamic wu

+ light aerobic running

+ cross-training is encouraged

tuesday

800j + mcmillan wu

+ 800m: 2 x 200 @ GP, r= 200j + 1600j + 1 x 600 @ GP + 6 x strides
+ MD: 4 x 400 @ GP, r= 1' + 1600j + 2-3 x 200 @ AnAe P, r= 400j
+ LD: 2 X 1600 @ AE Power, r= 8' (run 2nd approaching VO2max pace)

+ strength & conditioning

wednesday

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit

friday

800j + mcmillan wu

+ 800m: 4 x 400 @ AnAe E, r= 1' + 2 x 200 @ AnAe P, r= 400j
+ MD: 4 x 300 @ AnAe E, r= 300j + 800j + 1 x 700 @ AnAe E
+ LD: Tempo running @ ~80% (w= 6-8 mi / m= 8-10 mi)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

"There are definite benefits to being able to suffer and push yourself alone"

While we continue to adjust to a constantly changing environment, it has been SO impressive to see the way everyone has continued to be intentional about their progress!  Most have been in touch, and it is ok that some have not.  We know everyone has a lot to adjust to.  Some people have started using the blog comment section to communicate training info, any way you want to communicate is fine. We appreciate you all, encourage you to communicate, and hope you are staying in touch with each other.  Recommended workouts are listed below, but as mentioned last week, now is a great time to substitute time trials for the workouts.  It's simple, pick a distance, any distance, find a track or measurable loop, and give it your best effort.  A few caveats...finding a track is a challenge, generally going early morning or early evening, 7am or 7pm for example, is probably your best opportunities.  We discourage group time trials, particularly group gatherings.  Small groups of 3-4 people or solo efforts are best.  By the way, bonus points to anyone who knows where the quote in the blog post title came from.  Some time trials took place last week and the result were awesome!  ***Lastly, school starts back this week, five weeks to go, let's finish the semester strong!

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

RECOMMENDED TRAINING

monday (OFF)

dynamic wu

+ light aerobic running

+ cross-training is encouraged

tuesday

800j + mcmillan wu
+ (all) 2 x 40m bound for height + 2 x 40m bound for distance

+ 800m: 2 x (3 x 200 @ ~Speed, r= 4'), R= 10'
+ MD/LD: 3 sets of 3 x 400, R= 400j between sets
(set 1 @ ~Ae Power, r= 100j)
(set 2 @ 2-3" faster than set 1, r= 200j)
(set 3 @ 4-6" faster than set 1, r= 400j)

+ strength & conditioning

wednesday

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit

friday

800j + mcmillan wu

+ 800m: same as MD workout
+ MD: 4x100 + 3x200 + 2x300 + 1-2x400 @ AnAe P, r= 1', 2', 3', 4' / R= 400j
+ LD: 3 x 2000, r= 6' (laps 1, 3, 5 @ Threshold & laps 2, 4 @ VO2max)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

the present and the future

For the present, let's start with a great excerpt, with literary license, from "The Crisis", written by Thomas Paine in 1776, but still applicable to this day..."These are the times that try men's & women's souls.  The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he & she that stands by it now, deserves the love and thanks of man and woman.  Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.  What we obtain too cheap, we esteem too lightly: it is dearness only that gives every thing its value."

Much is happening now and the future, as always and particularly now, holds uncertainty.  You are receiving a lot of communication from both the academic and athletic side.  Do your best to keep up, respond as needed, and reach out to us with questions or concerns.  We will be reaching out to you also! Know this...we miss you and we think about you every day, we talk about you, and we plan for the near term and the long term.  We try to anticipate your needs.  As much planning and anticipating as we can do, circumstances constantly change.  It cannot be said enough, communication is key.  Take care of yourselves, your family, and your team!

The near term...online classes and academic support, the need to continue social distancing and other precautions, many staying at home and away from everyone, there are many adjustments to make.  From a training standpoint, we will begin to recommend some time trial type efforts and/or some workouts that are very race specific.  Beginning this week, if you want to substitute a workout for a time trial type effort, feel free to do so.  Just know that our facilities are still not available and we should not be trying to organize any large group efforts.

The long term...while there is still uncertainty about when we will be able to resume normal or somewhat normal operations, we are busy planning for the fall.  New to our fall racing schedule will be the Bill Dellinger Invitational, hosted by Oregon in Eugene (aka Tracktown USA) in late September.  We're excited about this addition and hope you are too!

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

RECOMMENDED TRAINING

monday (OFF)

dynamic wu

+ light aerobic running

+ cross-training is encouraged

tuesday

800j + mcmillan wu

+ 800m: 2 x (300 + 200 + 300 @ Goal Pace, r= 1'), R= 12-15'
+ MD: 4 x 1000 @ CV, r= 75" + 1600j + 4 x 400 @ GP, r= 1'
+ LD: 1000's @ CV, r= 75" (w= 6-8 / m= 8-10)
+ (MD & LD) sled pulls OR short hill reps OR 3 x 200

+ strength & conditioning

wednesday

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit

friday

800j + mcmillan wu

+ 800m: 10 x 300 @ AnAe E, r= 90" to 2'
+ MD: 12 x 400 @ AnAe E, r= 400j
+ LD: Tempo running @ ~80% (w= 6-8 mi / m= 8-10 mi)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

unprecedented times

First and foremost, while we encourage you to continue training to make the fitness gains we need from the spring season, your health and safety is always paramount.  We are in unprecedented times, so only do what you are comfortable and confident in doing.  Dealing with the COVID-19 crisis is challenging, but together, we will get through it.  Stay in touch with each other and with us, lean on each other.  One truly difficult part to this is that COVID-19 keeps us from doing what we love, practicing and competing as a team, and keeps us from doing that with who we love, each other.

With all athletic activity suspended by our conference, and still a lot of uncertainty about what April and May holds, below is recommended training for you to voluntarily complete and voluntarily report if you decide to do so.  Depending on facilities available to you, you can substitute a fartlek or even just an uptempo distance run for the workouts.  Strength-training should continue if you have a facility available, bodyweight circuits can always be a substitute.

Text or call if you have questions or want guidance.

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

RECOMMENDED TRAINING

monday (OFF)

dynamic wu

+ light aerobic running

+ cross-training is encouraged

tuesday

800j + mcmillan wu

+ 800m: 2 x 3 x 200 @ Speed, r= 4' / R= 10'
+ MD: 6 x 800 @ Ae Power (5k), r= 90"
+ LD: 5 x 1000 @ Ae Power (5k), r= 2'
+ (MD & LD) sled pulls OR short hill reps OR 3 x 200

+ strength & conditioning

wednesday

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit

friday

800j + mcmillan wu

+ 800m: 5 x 100 + 4 x 200 + 3 x 300 @ AnAe P, r= 1', 2', 3' / R= 400j
+ MD: 4 x 200 + 4 x 400 + 4 x 200 @ AnAe P, r= 200j, 400j, 200j / R= 400j
+ LD: 6400m @ Threshold OR 1600's @ Threshold, r= 1' (w= 6-7 / m= 8-10)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

NCAA bound

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 (3:10 PM - all but w3000SC / 3:40 PM - w3000SC)

800j + mcmillan wu

+ NCAA's: 3 x 10 x 88y in Brock
+ 800m: 3-4 x 300 + 200 @ ~SE, r= 2' / R= 6-8'
+ 1500m: (cinder loop) 2 x 400 + 600 + 400 + 200 @ AnAe E, r= 90" / R= 800j
+ 3000SC: 5 x 800 w/ hurdles on 2nd lap, r= 3' + waterjump drill
+ 5k/10k: (cinder loop) 25 x 400 @ ~CV, r= 30"
+ sled pulls

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit
NCAA CHAMPIONSHIPS - travel to Albuquerque

thursday (on your own)

800j + dynamic wu
+ 6 x fast striding on Cherry St hill
+ light aerobic running
+ strides
+ hip circuit
NCAA CHAMPIONSHIPS - light run + 2-3 x 200 @ RP

RECOMMENDED TRAINING

friday (on your own)

800j + mcmillan wu

+ LD:  Tempo run @ ~80%, w= 6-8 mi / m= 8-10 miles
+ MD:  12 x 400 @ AnAe E, r= 400j
+ 800:  2 x 8 x 200 @ vVO2max, r= 100j / R= 400j
+ sled pulls or short hills

+ strength & conditioning
NCAA CHAMPIONSHIPS - rest

saturday (on your own)

aerobic running

+ stretching & mobility
NCAA CHAMPIONSHIPS - 3000m

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room