Week ten, last week of phase one on your annual training plan. After a recovery week last week, it's time to kick the intensity back up this week. Your mileage total this week is just slightly lower than last week so let's focus on a little more intensity this week.
*And don't forget to send in your week nine running totals!
A good number of you have already sent in your week nine results. Sounds like is was certainly time for a recovery week as most report feeling a bit sluggish throughout the week, but feeling better by week's end. Also, some injuries, hopefully minor, seem to be popping up. So make sure you're doing a good job with stretching, icing, etc. (and backing off for a few days if needed)
Lastly, it's very hot and humid now. I know, newsflash, right! Take care, be smart, hydrate before, hydrate after, hydrate, hydrate, hydrate!
See you in two weeks!
Sunday, August 3, 2008
Sunday, July 27, 2008
Summer 2008 - week nine
Three more weeks of summer running until classes begin! I know that's a good news/bad news kind of thing, however. DON'T FORGET, send in week eight running totals!
Week nine will bring a small drop in volume and after eight solid weeks, let's make sure to use week nine as a recovery week. Hit your weekly mileage goal, but really back off on the harder days, Monday and Wednesday. AT MOST, do a light fartlek run for Monday, then just a steady, quality run on Wednesday. Most importantly, use this week to try to freshen up a bit. As always, pay attention to rest, nutrition, and hydration.
Week ten will bring another small decrease in mileage, then a slight increase for week eleven as we head back to campus.
I will be working to finalize the schedule early this week and will forward it to you all soon.
Week nine will bring a small drop in volume and after eight solid weeks, let's make sure to use week nine as a recovery week. Hit your weekly mileage goal, but really back off on the harder days, Monday and Wednesday. AT MOST, do a light fartlek run for Monday, then just a steady, quality run on Wednesday. Most importantly, use this week to try to freshen up a bit. As always, pay attention to rest, nutrition, and hydration.
Week ten will bring another small decrease in mileage, then a slight increase for week eleven as we head back to campus.
I will be working to finalize the schedule early this week and will forward it to you all soon.
Monday, July 21, 2008
Summer 2008 - week eight
***send in your week seven running totals!
It's hard to believe week eight of the summer program is already here. I suppose I'm obligated to follow that statement with the obligatory "before you know it...", so...before you know it, classes will be starting and we'll be lining up for our first race! More on that below, however. As I'm sure you know, week eight is the highest volume week of the summer, so let's do a great job and do our best to get the running in, even if you have to back off the intensity a bit. We'll follow this week with a lower volume recovery type week, then focus on increasing the intensity of our running a bit. I'm impressed with how everyone is doing and am confident the solid summer foundation we are laying will reap great benefits later. Keep it up!
It's hard to believe week eight of the summer program is already here. I suppose I'm obligated to follow that statement with the obligatory "before you know it...", so...before you know it, classes will be starting and we'll be lining up for our first race! More on that below, however. As I'm sure you know, week eight is the highest volume week of the summer, so let's do a great job and do our best to get the running in, even if you have to back off the intensity a bit. We'll follow this week with a lower volume recovery type week, then focus on increasing the intensity of our running a bit. I'm impressed with how everyone is doing and am confident the solid summer foundation we are laying will reap great benefits later. Keep it up!
Monday, July 14, 2008
Summer 2008 - week seven
The next two weeks are the highest of the summer so let's do a good job of getting the miles in! Also, this week calls for the start of relaxed repetition running on Monday's instead of the easy fartlek running. If you read this in time, and would like to continue for two more weeks with easy fartlek running while your mileage reaches its highest point, you can do so. If you've already done your repetitions today, that's fine too.
Get through the next two weeks! Make sure you are really taking care of yourself, resting and getting the right nutrition. Take each day and each week at a time. And if it gets a little tough, remember the immortal words of the great Winston Churchill:
"If you are going through hell...keep going!"
Get through the next two weeks! Make sure you are really taking care of yourself, resting and getting the right nutrition. Take each day and each week at a time. And if it gets a little tough, remember the immortal words of the great Winston Churchill:
"If you are going through hell...keep going!"
Monday, July 7, 2008
Summer 2008 - week six
Here's your weekly reminder to report your week five running if you haven't already. Congrats on doing a great job so far with keeping up with your training, and reporting it. I know many/most of the upperclassmen are sending their updates to everyone. That's great. But freshmen, you can 'reply to all' also. Don't be afraid! You can include a little about yourself, that would be helpful.
After a 'consolidation' week, week six and the next couple of weeks call for a final push to your highest mileage for the summer. Let yourself adjust to the increasing mileage. Be patient with your runs, letting them happen rather than forcing them to happen. Get good quality efforts, but DON'T push too hard. With the weekly volume increasing, don't push too hard to increase the intensity as well.
There will be plenty of time later for that... : )
After a 'consolidation' week, week six and the next couple of weeks call for a final push to your highest mileage for the summer. Let yourself adjust to the increasing mileage. Be patient with your runs, letting them happen rather than forcing them to happen. Get good quality efforts, but DON'T push too hard. With the weekly volume increasing, don't push too hard to increase the intensity as well.
There will be plenty of time later for that... : )
Monday, June 30, 2008
Summer 2008 - week five
Training is going well for so many of you, keep it up. Just take care of one week at a time and soon you will realize the terrific shape you are getting in. Some, though, need to make a great effort to take care of minor nagging aches and pains. Recognize what you can train through and what you can't, then make adjustments accordingly. And we're always here for guidance if needed :)
Don't forget to contact us with your week four totals and summary!
Week five is a great week to consolidate the training gains from the first four weeks. The mileage total is marginally higher than week four. So look at it as a little breather before making the push to the highest totals for the summer. If you were climbing Mt. Everest, we might call this week 'base camp'. Since there is no significant increase this week in mileage or intensity, maybe use this week to take a look at how you're doing in other areas: is your diet compatible with high-level athletics? are you getting into a regular sleeping routine?
Lastly, watch the Olympic Trials as much as you can, you can't help but be motivated by them!
Don't forget to contact us with your week four totals and summary!
Week five is a great week to consolidate the training gains from the first four weeks. The mileage total is marginally higher than week four. So look at it as a little breather before making the push to the highest totals for the summer. If you were climbing Mt. Everest, we might call this week 'base camp'. Since there is no significant increase this week in mileage or intensity, maybe use this week to take a look at how you're doing in other areas: is your diet compatible with high-level athletics? are you getting into a regular sleeping routine?
Lastly, watch the Olympic Trials as much as you can, you can't help but be motivated by them!
Monday, June 23, 2008
Summer 2008 - week four
Everyone is doing a great job in reporting their weekly running. Just a couple that are not up to date. As we get further into the summer it might be a good idea to report a little more than just your mileage total. Maybe a little info on the fartlek, the threshold, the long run; maybe even the 100m relaxed sprints; as well as some feedback on how you think it's going. Doesn't have to be much, but a sentence or two would be great!
Week four's mileage increase should be very similar to week three. Keep things nice and steady. Try to find your training groove, your 'sweet-spot' so to speak, not too hard, not too easy, just right. The volume of the fartlek hard efforts should be increasing and don't be afraid to throw in some 2-3' efforts. Keep working on the anaerobic threshold run. We'd like to see the runs be longer than just a 3-4 mile effort. The men should work towards 6-8 mile efforts at the 80% level or just a few seconds slower. The women should work towards 5-6 mile efforts at the 80% level.
Keep up the excellent work, stay committed, and report in to your coaches!
Week four's mileage increase should be very similar to week three. Keep things nice and steady. Try to find your training groove, your 'sweet-spot' so to speak, not too hard, not too easy, just right. The volume of the fartlek hard efforts should be increasing and don't be afraid to throw in some 2-3' efforts. Keep working on the anaerobic threshold run. We'd like to see the runs be longer than just a 3-4 mile effort. The men should work towards 6-8 mile efforts at the 80% level or just a few seconds slower. The women should work towards 5-6 mile efforts at the 80% level.
Keep up the excellent work, stay committed, and report in to your coaches!
Subscribe to:
Posts (Atom)