lessons

"Don't demand or expect that events happen as you would wish them to. Accept events as they actually occur. That way peace is possible."
- Epictetus, from The Art of Living

I spent some time today going back to the powerpoint used in our first team meeting this year. And specifically to the slide in which a mission statement, a vision, and core values were outlined. I encourage you to also, there's a lot of good stuff there that we must stay focused on. The quote above speaks to one of the core values - patience.

The weekend past is done, some went as we had hoped, some did not. We must learn from both. And both will make us better. Our focus now is to use the upcoming opportunity to move our program forward, to become the vision we desire. That must be the focus of not just the seven who will race, but the focus of all.

Weekly schedule below, subject to change pending weather:

mon - aerobic running + technique strides + supplemental work
tue - aerobic running + 4 x 150 (w/ 2 x 30m sprints; i.e. f-s-f-s-f)
wed - (6:00 AM, on track)
w= 3 x 2000, r= 4'; m= 3 x 3200, r= 5'; + general strength
thu - aerobic running + light strides
fri - (in PM) 10-12 x 300, r= 300j
sat - (on your own) light aerobic running + recovery
sun - (9:00 AM departure) medium long aerobic running at river

non-XC group:
tue - (3:30 PM, on track) 3-4 mile AT run @ 85%
fri - speed development, or maybe 300's w/ group

the difference maker

I picked up a book the other day titled 'The Difference Maker', by Dr. John Maxwell. Maxwell writes a lot of leadership, success, and motivation orientated books. In this book, Dr. Maxwell tackles what separates individuals from achieving the kind of success they desire and dream about. The difference maker is ATTITUDE. As Maxwell states, "Your attitude colors every aspect of your life. It is like the mind's paintbrush."

The challenge is to decide early every day that you are going to have a great attitude. There are many obstacles to having a positive attitude. But each of you is capable of stepping over the obstacles like they are a set of eight hurdles during hurdle-walkovers!

And I hope twenty of you will step to the start line on Saturday with great attitudes. The choice is yours!

mon - aerobic running + technique strides + supplemental work
tue - (6:00 AM, on track)

w= 2 x 1000 + 2 x 500, r= 2.5'/1.5'; m= 2 x 1600 + 2 x 800, r= 3'/2'

pace is 3+% faster than current race pace; + general strength
wed - OFF; w/ recovery work
thu - aerobic running + light strides
fri - travel + light aerobic running on xc course

sat - race; w= 6k, m= 8k
sun - (9:00 AM? departure) long aerobic running on trails

non-XC group:

tue - (6:00 AM, on track) 1500's @ 85%, r= 100j; w= 4, m= 5

fri - (6:00 AM, on track) speed development

new frontiers

The results from last weekend are a clear indication that we are doing good work and making great progress. Many factors are making a difference, but certainly a solid focus on health, recovery, and iron supplementation is paying dividends. Keep that focus!

And I would be remiss if I didn't point out that our improvements are not just a matter of improved fitness. Yes, solid fitness was on display on Friday. But so too was tremendous heart. For that, a sincere congratulations!

And a challenge - make these new frontiers your permanent home, and not just a short vacation spot!

mon - (9:30 AM) aerobic running + technique strides + supplemental work
tue - (9:30 AM, cinder loop at park)

w= 2 x 2000 + 2 x 1000, r= 4'/2.5'; m= 2 x 3200 + 2 x 1600, r= 5'/3'

pace is 3+% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running + 6 x 90 (30s + 30f + 30s)
fri - (3:30 PM, cinder or road at park) 80% run or 85% AT run

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - 80% run, w= 6 miles / m= 8 miles

fri - aerobic fartlek; 5' + 4' + 3' + 2' + 1'

what do you expect from yourself

With the race on Friday, this will be a short week. Yet it is also the last big volume week before we begin a taper to the championship meets. As always, rest and recovery are very important and you should aim to have a great week working your personal recovery plans. The workouts have been progressing well, so let's focus on another solid day for Tuesday and then EXPECT to run fast times at the end of the week.

What do you expect from yourself? Your expectations are the ones that matter most!

mon - aerobic running + techninque strides + supplemental work
tue - (3:30 PM, cinder loop at park)

w= 1 x 1k + 4 x 500, r= 2.5'/1.5'; m= 1 x 1mi + 4 x 800, r= 3'/2'

pace is 3+% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running on own, travel to Charlotte
fri - AM shake-out run; PM race; w= 5k / m= 8k

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - speed development on cinder loop in spikes

thu - (6:15 AM) 85% running on track; 6-8 x 1000, r= 40-60"

patience

One of the core values we talked about from the powerpoint in our first team meeting this year was patience. This past weekend in Louisville we had a lot of good things happen, yet there was a sense of disappointment amongst athletes and coaches. I know that I contributed to that feeling. We all need to go back to those core values now, and recognize how important patience is. Almost all of you are making good progress. Though not everyone is exactly where we hope to be, no one is too far away. Four weeks remain until the conference meet and six weeks until the region meet. That is a lot of time, and the changes that can take place in such a period of time are immense. We are on the right track and what you are doing is working. The aerobic ability has improved, the recovery plans are helping, and the anaerobic training is just beginning.

Be patient, you are getting there!

Below is the schedule for this week. Of note, you will notice we are not traveling this weekend. For a variety of reasons we will discuss in practice, we felt this decision was best.

mon - aerobic running + techninque strides + supplemental work
tue - (3:30 PM, cinder loop at park)

w= 1 x 2k + 4 x 1k, r= 4'/2.5-3'; m= 1 x 2mi + 4 x 1mi, r= 5'/3-3.5';

pace is 3% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running + hill sprints + supplemental work
fri - (3:30 PM, cinder loop at park) 10-12 x 400m + general strength

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - 85% threshold running on cinder loop

fri - tbd

expectations, according to Caballo Blanco

"You live up to your own expectations, man."
- Caballo Blanco, in the book Born to Run, by Christopher McDougall

I came across this quote from Caballo Blanco (i.e. White Horse) in a book about the super runners of the Tarahumara Indians of Mexico. All of you have busy schedules and a lot to do. But take some time to think about that simple quote this week. What expectations do you have for yourself? For the meet this weekend, for the season, for your running career? And on a much grander scale, what are your expectations for your life, for the individual you are? In the end, it's your expectations that really matter, according to Caballo Blanco anyway.

And then take nine minutes to watch a video at the link below. It's about the importance of, and how to take advantage of, the first 15 minutes after your run each day. According to the video, the most important part of tomorrow's workout is the first 15 minutes after today's workout.
http://runningtimes.com/Article.aspx?ArticleID=18221

Lastly, the weekly schedule...

mon - aerobic running + techninque strides + supplemental work
(women w/ Girls on the Run - on your own)
tue - (6:00 AM) 80% running on lake or cinder loop + general strength
(7:00 PM) non-xc, start of 3k on track; (7:30 PM) pizza at track for all
wed - OFF, no running but recovery work on own
thu - aerobic running + fast striding + supplemental work
fri - (6:15 AM) non-xc, speed development on track
(9:00 AM) depart for Louisville, light running on xc course
sat - race, w= 5k / m= 8k
sun - (8:00 AM departure) long aerobic running on trails + recovery work

expanding horizons

With the majority of aerobic work in the bank, it's time now to begin pushing into anaerobic territory. Keep in mind, the aerobic work isn't completely done (is it ever?!), and we will continue to work to expand those capabilities with long runs, aerobic easy days, and the occasional 80-85% bread-and-butter runs. The non-XC group will continue working on aerobic ability, but will also begin some speed development.

We'll need to have some discussion Monday regarding our venue for Tuesday's workout. The extraordinary high temps continue, which means we will need to go early in the morning. Cinder loop with no light or track with lights...both have advantages and disadvantages. Be ready to discuss!

mon - aerobic running + techninque strides + supplemental work
tue - (6:00 AM) w= 6 x 1000m, r= 2.5-3' / m= 6 x 1600m, r= 3-3.5'
-pace is 3% faster than current race pace; (3:30 PM) light jog + gen strength
wed - light aerobic running + recovery work
thu - aerobic running + fast striding + supplemental work
fri - (time-tbd) interval hill workout on grass hill at park
sat - on your own, light aerobic running
sun - (8:00 AM departure) long aerobic running on trails