week of Mar 22-28

*OK, so we've heard you. Some discussion, I suppose, about a desire to sleep in some this week as it is spring break. We have amended practice times to accomodate you. Also, for women, have not indicated any morning runs this week. Men can run in morning as/if needed. So we've done our part. Now you do yours! 'Sleeping in' CANNOT serve as an excuse to stay up late.

Your effort in the two hours of day at practice is important. But how you manage the other twenty-two hours each day is a clear indication of your real desire to excel. Make no mistake about that. And your value as a teammate is not just determined by how fast you run, but by how you encourage each other and how you hold each other accountable.

*those participating in the DiSC communication program on Wednesday (1:00PM for women and 3:30PM for men), make sure you complete online survey assessment by Monday.

monday (1PM) - aerobic running + sprint drills + 5 x 90 (30f+30s+30f)
tuesday (1PM) - anaerobic intervals or repetition running
wednesday (10AM) - aerobic running (800 group: either 2 x 500 or 3 x 300)
thursday (1PM) - aerobic running + 6 x 100 cut-downs
friday - NO PRACTICE - on own; light aerobic running + 2-3 x 200
saturday - MEET (short shake-out run in AM)
sunday (10AM) - long aerobic running, meet at coliseum at 10:00AM

*strength & conditioning at Wardlaw on tue / general strength on thu
*steeple waterjump practice on wed

women's daily mileage:
mon= 6
tue= 9
wed= 6
thu= 7-8
fri= 5-6
sat= 8
sun= 12
total= 53-55 miles

week of Mar 15-21

REMINDER: first priority of aerobic running at this point in season is restoration/recovery; second priority is maintenance of aerobic conditioning (i.e. make sure easy days are easy!)

monday - OFF, no running; stretch hip flexors on own
tuesday - anaerobic intervals for most, 80% run for some
wednesday - aerobic running + 6 x 100 cut-downs
thursday - aerobic running
friday - light aerobic running + 2-3 x 200
saturday - MEET (short shake-out run in AM, time tba)
sunday - long aerobic running, practice time tba

*strength & conditioning at Wardlaw on tue / general strength on thu

women's daily mileage:
mon= 0
tue= 9
wed= 3 + 5
thu= 7-8
fri= 5-6
sat= 8
sun= 12
total= 49-51 miles

week of Mar 8-14

NOTE: first priority of aerobic running at this point in season is restoration/recovery; second priority is maintenance of aerobic conditioning (i.e. make sure easy days are easy!)

monday - aerobic running + sprint drills + 5 x 70m (30m fly + 40m sprint)
tuesday - short AT (85%) run + short set of anaerobic intervals at current pace - 3%
wednesday - aerobic running
thursday - aerobic running + 6 x 100 cut-downs
friday - anaerobic intervals for most, 80% run for some
saturday - aerobic running
sunday - long aerobic running, practice time tba
*strength & conditioning at Wardlaw on tue / general strength on fri

women's daily mileage:
mon= 3 + 5
tue= 9
wed= 3 + 6
thu= 4 + 5
fri= 9
sat= 6
sun= 12
total= 62 miles

week of Mar 1-7

monday - aerobic running + sprint drills
tuesday - aerobic running
wednesday - 80% run OR anaerobic intervals
thursday - aerobic running
friday - anaerobic intervals or repetitions
saturday - aerobic running
sunday - long aerobic running, practice time tba

women's mileage:
mon = 3 + 5
tue = 5
wed = 8
thu = 4 + 4
fri = 8
sat = 7
sun = 12
total= 56

week of Feb 22-28

monday - aerobic running + 4 x 100 'light & fluid'
tuesday - AT fartlek on track: 5', 4', 3' @ AT pace w/ equal recovery
+ 1 mile jog + 3 x 300 cut-downs w/ 300j
(m+w800: 500 + 300, r= 8-10')
wednesday - OFF, no running
thursday - aerobic running + strides
friday - shake-out run in AM / competition in PM
(those not traveling: anaerobic intervals or AT run on track)
saturday - competition or aerobic running
sunday - long aerobic running, meeting time tba

*strength & conditioning: none this week

women's daily mileage:
mon = 3-4 miles in AM + 5 miles in PM
tue = 8 miles
wed = 0
thu = 4-5 miles
fri = 7-8 miles total (2-3 mile shake-out run in AM)
sat = 6-8 miles
sun = 11-12 miles
TOTAL = 44-50 miles

week of Feb 15-21

monday - aerobic running + 4 x 150 'light & fluid'
tuesday - anaerobic intervals on cinder loop or track
wednesday - aerobic running + sprint drills + 6 x 100 cut-downs
thursday - aerobic running
friday - anaerobic intervals on cinder loop or track
saturday - ON OWN - aerobic running
sunday - long aerobic running, meeting time tba

*strength & conditioning: tu & fr - 5:30 PM at Wardlaw

women's daily mileage:
mon = 5 miles
tue = 8 miles
wed = 3 miles in AM + 5 miles in PM
thu = 6 miles
fri = 8 miles
sat = 5 miles
sun = 10 miles
TOTAL = 50 miles

for the week Feb 8-14

CHANGED SUNDAY, 10:45 PM
*sorry for the late change; we will practice and lift at Wardlaw on Monday. Tuesday will be off, no running. The weather forecast calls for cold rain almost all day Tuesday.
*women's mileage for the week will be 54-56 miles

monday - aerobic running + 6 x 100 cut-downs
tuesday - off, no running
wednesday - anaerobic intervals
thursday - aerobic running
friday - compete at Clemson or anaerobic intervals
saturday - compete at Clemson or aerobic running
sunday - long aerobic running, practice time tba