thanksgiving week

The second week of the transition period is listed below - 5 days of running this week. We will meet for practice on Tuesday only. The OFF days are not optional - no running. Try to do some sort of recovery strategy every day, i.e. stretching, foam rolling, core and/or hip strength, etc.

*make sure you are taking your iron supplement!

monday - OFF
tuesday - aerobic running + technique strides + general strength
wednesday - aerobic running (no practice until monday)
thursday - aerobic running (thanksgiving)
friday - OFF
saturday - aerobic running
sunday - long aerobic running @ 70-75%

transitions

Sorry for the late and short post. We'll meet on Monday @ 3:30 for practice and go over the schedule for the next few weeks.

mon - 3:30PM, warm-up and recovery
tue - off
wed - off
thu - aerobic running
fri - off
sat - aerobic running on own
sun - aerobic running on own

if weather = : ) and fitness = ^, then times = !!!

With everyone deeply immersed in academics, it's certain that the very Tech-like title to this post is easily understood. The goal is simple. This week, everyone is better than they have ever been before. Fitness, weather, mental toughness, intelligent racing, and opportunity all come together in the next several days.

Seven men and seven women will be selected in the next couple of days to represent all of us at the regional on Saturday. The 1600 on Monday will sharpen everyone for a great effort later in the week. But the 1600 will NOT be used to select who will travel. It is not a race to beat one another. Challenging but manageable paces will be targeted; strong finishes are desired and teamwork in the homestretch will be the order of the day.

Enjoy the week!

mon - (on track) 1 x 1600 fast + 6 x 100 on grass
tue - aerobic running + technique strides + supplemental work
wed - w= OFF, w/ recovery work; m= OFF or light running
thu - aerobic running + light strides
fri - travel + light aerobic running on xc course
sat - race; w= 6k, m= 10k
sun - tbd
(women's team is helping at Girls on Run 5k + recruits on visit)

non-race group:
wed - light aerobic running + strides
thu - (3:30PM) 5000TT
fri - aerobic running on own
sat - OFF
sun - tbd

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"