Break time has arrived for all except those continuing on to the NCAA East Regional or the USA Junior National Championships. Enjoy the time off! MAKE SURE YOU CONTINUE TO STRETCH DAILY AND PERFORM CORE WORK ALMOST DAILY. Anticipate the summer running program to begin on Sunday, May 30th. We will be forwarding you a training schedule before then.
As a group, we ended the season last weekend with great efforts! Many pb's (personal best) and sb's (seasonal best) were achieved; and many of those were big improvements. I really believe you were able to finish the season with such efforts because of the block of time we devoted last december-january exclusively to pushing our aerobic ability to new heights. After your short break, we will begin another such block, pushing our aerobic ability higher than ever. Imagine what you will be capable of with even greater aerobic strength.
And with last weekend's races still fresh in our minds, let's lay out an intermediate goal: everyone starts the indoor season in January where we left off this weekend! No backsteppin'.
notes and schedule for w10k and w3kSC:
rest (sleep, nap, conserve energy)
stretch and core work daily
practice times for week after tue to be determined
mon - (on your own) aerobic running
tue - 7AM workout
wed - aerobic running
thu - aerobic running (w10k: some short speed)
fri - w3kSC: AM workout / w10k: long aerobic running
sat - aerobic running
sun - long aerobic running
m800USAjr:
off thru thur, stretch and perform core work daily
fri thru sun, easy aerobic running
workouts resume the following week
five weeks until USA Junior National Championships in Des Moines, IA
Sunday, May 16, 2010
Sunday, May 9, 2010
week of May 10-16
the johnson PR train goes viral
Opportunity knocks for all this week as the johnson PR train continues to lay its wrath upon all personal bests. With the all-comers on tuesday and the home invitational this weekend, the goal is simple - everyone runs a PR in something this week. That's right, everyone! The recipe is equally simple:
race every chance you get
jog 3-4 miles + light strides each day
rest (sleep, nap, conserve energy)
*those continuing to the regional meet should not cut back this much
mon - (on your own) light aerobic running; move out of dorm
tue - 8AM workout or 10AM shake-out & PM all-comers meet
(events: 800m, mile, 5000m)
wed - light aerobic running + strides
thu - light aerobic running + strides
fri - home invitational; 1500m, 3kSC, 5k (time tbd - meet for shake-out)
sat - home invitational; 800m (time tbd - meet for shake-out)
sun - long aerobic running for those continuing to race
*strength & conditioning - none this week at wardlaw; we will incorporate at practice.
Opportunity knocks for all this week as the johnson PR train continues to lay its wrath upon all personal bests. With the all-comers on tuesday and the home invitational this weekend, the goal is simple - everyone runs a PR in something this week. That's right, everyone! The recipe is equally simple:
race every chance you get
jog 3-4 miles + light strides each day
rest (sleep, nap, conserve energy)
*those continuing to the regional meet should not cut back this much
mon - (on your own) light aerobic running; move out of dorm
tue - 8AM workout or 10AM shake-out & PM all-comers meet
(events: 800m, mile, 5000m)
wed - light aerobic running + strides
thu - light aerobic running + strides
fri - home invitational; 1500m, 3kSC, 5k (time tbd - meet for shake-out)
sat - home invitational; 800m (time tbd - meet for shake-out)
sun - long aerobic running for those continuing to race
*strength & conditioning - none this week at wardlaw; we will incorporate at practice.
Sunday, May 2, 2010
week of May 3-9
EXAM WEEK - the goal this week (other than performing well on your exams!) is to get in two quality workouts in addition to easy running on non-workout days. We will be flexible with schedules and most likely will have 8:00AM and 3:30PM options for practice. A very limited group will possibly compete on Saturday, probably no women and just a handful of men at most. We had a good day of competition this past Saturday. Manage your academic and athletic efforts well this week and we can have a great weekend at our home invitational.
mon - OFF (weather will be bad almost all day)
tue - workout day
wed - aerobic running
thu - aerobic running
fri - workout
sat - on your own, aerobic running
sun - long aerobic running (AM practice time tbd)
*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis
women's daily mileage:
mon= 0
tue= 6-7
wed= 3 + 4
thu= 3 + 5
fri= 6-7
sat= 5
sun= 8
total= 40-42 miles
mon - OFF (weather will be bad almost all day)
tue - workout day
wed - aerobic running
thu - aerobic running
fri - workout
sat - on your own, aerobic running
sun - long aerobic running (AM practice time tbd)
*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis
women's daily mileage:
mon= 0
tue= 6-7
wed= 3 + 4
thu= 3 + 5
fri= 6-7
sat= 5
sun= 8
total= 40-42 miles
Sunday, April 25, 2010
week of April 26 - May 2
mon - aerobic running + sprint drills (m&w800 - workout)
tue - AM workouts for most / others in PM
wed - aerobic running (m&w800 - workout)
thu - aerobic running + 3 x 200
fri - on your own, aerobic running
sat - double dual meet (shake-out run in AM)
sun - long aerobic running (practice time tbd)
*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis
women's daily mileage:
mon= 3 + 5
tue= 7-8
wed= 3 + 5
thu= 6
fri= 3 + 4
sat= 6-8 (including AM shake-out run)
sun= 8
total= 50-53 miles
tue - AM workouts for most / others in PM
wed - aerobic running (m&w800 - workout)
thu - aerobic running + 3 x 200
fri - on your own, aerobic running
sat - double dual meet (shake-out run in AM)
sun - long aerobic running (practice time tbd)
*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis
women's daily mileage:
mon= 3 + 5
tue= 7-8
wed= 3 + 5
thu= 6
fri= 3 + 4
sat= 6-8 (including AM shake-out run)
sun= 8
total= 50-53 miles
Sunday, April 18, 2010
week of Apr 19-25
daily practice on mon & tue with coaches
on your own running on wed & thu
daily practice on fri at a time tbd (possibly with player-coach johnson)
on your own running on sat
daily practice on sun at 10:00AM
*for most, hard days will be tue & fri
*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis
women's daily mileage:
(*mileage numbers for those racing at Penn will be different than below)
mon= 5
tue= 7-8
wed= 3 + 4
thu= 5
fri= 7-8
sat= 5
sun= 9-10
total= 45-48 miles
on your own running on wed & thu
daily practice on fri at a time tbd (possibly with player-coach johnson)
on your own running on sat
daily practice on sun at 10:00AM
*for most, hard days will be tue & fri
*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis
women's daily mileage:
(*mileage numbers for those racing at Penn will be different than below)
mon= 5
tue= 7-8
wed= 3 + 4
thu= 5
fri= 7-8
sat= 5
sun= 9-10
total= 45-48 miles
Sunday, April 11, 2010
week of Apr 12-18
monday - aerobic running + sprint drills + technique strides
tuesday - AT fartlek (5', 4', 3') + 1 mi jog + 3 x 300 cut-downs / m800: 6 x 200m; w800= 6 x 150m
wednesday - off (or optional VERY light 20' run on own)
thursday - shake-out run + meet OR aerobic running + light strides
friday - shake-out run + meet (800m, 1500m, 3000SC)
saturday - shake-out run + meet (800m, 1500m, 5000m), OR aerobic running
sunday - long aerobic running on own
*strength & conditioning - none this week
*steeple= light steeple hurdling on mon
women's daily mileage:
mon= 5
tue= 8
wed= 0
thu= 4
fri= 7-8 (shake-out + race)
sat= 5-6 (shake-out + race, or aerobic run)
sun= 8-10
total= 37-41 miles
*there will be some differences this week for some of you; if race on thur then mon will be workout day and tue will be off, if race only on sat then thur will be off.
tuesday - AT fartlek (5', 4', 3') + 1 mi jog + 3 x 300 cut-downs / m800: 6 x 200m; w800= 6 x 150m
wednesday - off (or optional VERY light 20' run on own)
thursday - shake-out run + meet OR aerobic running + light strides
friday - shake-out run + meet (800m, 1500m, 3000SC)
saturday - shake-out run + meet (800m, 1500m, 5000m), OR aerobic running
sunday - long aerobic running on own
*strength & conditioning - none this week
*steeple= light steeple hurdling on mon
women's daily mileage:
mon= 5
tue= 8
wed= 0
thu= 4
fri= 7-8 (shake-out + race)
sat= 5-6 (shake-out + race, or aerobic run)
sun= 8-10
total= 37-41 miles
*there will be some differences this week for some of you; if race on thur then mon will be workout day and tue will be off, if race only on sat then thur will be off.
Sunday, April 4, 2010
week of Apr 5-11
NOTE: we will meet for practice on saturday and sunday
monday - OFF, no running
tuesday - repetition running
wednesday - aerobic running + technique strides
thursday - aerobic running + sprint drills + 5 x 100 (30f + 20s + 30f + 20s)
friday - repetition running
saturday - aerobic running, time-tba
sunday - long aerobic running, time-tba
*strength & conditioning at Wardlaw on tue / general strength on fri
*steeple= hurdling on wed
women's daily mileage:
mon= 0
tue= 8
wed= 3 + 5
thu= 3 + 4-5
fri= 8
sat= 6
sun= 8
total= 45-46 miles
monday - OFF, no running
tuesday - repetition running
wednesday - aerobic running + technique strides
thursday - aerobic running + sprint drills + 5 x 100 (30f + 20s + 30f + 20s)
friday - repetition running
saturday - aerobic running, time-tba
sunday - long aerobic running, time-tba
*strength & conditioning at Wardlaw on tue / general strength on fri
*steeple= hurdling on wed
women's daily mileage:
mon= 0
tue= 8
wed= 3 + 5
thu= 3 + 4-5
fri= 8
sat= 6
sun= 8
total= 45-46 miles
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