courage for the week

The physical preparation is all but done as we head into conference weekend. All that remains is a little aerobic tune-up and some cut-downs for a little rhythm. After that it is time to steel ourselves with courage for our upcoming opportunities.

What is courage? You can find many definitions, but I what to share one I read recently that comes to mind now:

"Courage is the capacity to confront what can be imagined." - Leo C. Rosten

As you have diligently prepared physically, all of you have imagined your race this weekend. You have visualized it, even dreamt about it. Now is the time to make what you have imagined a glorious reality.

monday
*note - we are meeting for practice; not on your own today
800j, dynamic wu
+ aerobic running
+ 4 x 100 'light & fluid'
+ baton exchanges as needed
+mcmillan stage II core

tuesday
800j, mcmillan wu
+ AT fartlek @ 85%: 5', 4', 3' w/equal recovery @ 65%
+ one mile jog
+ 3x300 cut-downs, r= 300j (w=58, 55, 52/m=48, 45, 42)
+ general strength & hurdle walkovers

wednesday
off, travel, dynamic wu & stretch upon arrival
(3k only - aerobic running on own before departure)

thursday
light aerobic running + 2 x 200 @ race pace
(3k only - off, dynamic wu & stretch)

friday
shake-out run, time-tbd
COMPETITION
(3k only - light aerobic running + 2 x 200 @ race pace)

saturday
shake-out run, time-tbd
COMPETITION

sunday
tba

NOT-TRAVELING THIS WEEK
m - aerobic running
tu - anaerobic intervals on track
w - aerobic running
th - aerobic running
f - anaerobic intervals on track
sa - aerobic running
su - tba

a(naerobic)-town

*please take a minute to read again the remarks from last week's post regarding anaerobic training - it is important that you understand what we are trying to accomplish during the anaerobic workouts.

*STEEPLE - for those of the steeple ilk, we need to establish a twice weekly routine of beginning hurdling. The best opportunity for many of you is to do this in the mornings on monday's and wednesday's with a light run to the track, completion of the routine, then a light run to finish. Currently we will have a group at 9:30 AM, but will work on setting up another time as well.

monday (on your own)
recommended day off of running w/ mcmillan stage II core
(you may choose to complete a short light run to get mileage)

tuesday
800j, mcmillan wu, 3 x start (40m, 60m, 80m)
+ anaerobic training,

(MD = 8 x 600, r= 400j, LD = 5-6 x 1000, r= 400j)

(mkd = 8 x 1000 @ 85+%, r= 1')
+ general strength

wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass

thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 4 x 150m strides w/ 2 x 20m sprint zones
+ mcmillan stage II core

friday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training, 12-16 x 400, r= 400j

(? mkd = 10-12 x 300, r= 300j)
+ general strength

saturday (on your own)

foot drills wu
+ aerobic running

+ stretching

sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room

first anaerobic phase

This week marks the beginning of the first anaerobic phase which will last about five weeks. During this phase we'll introduce training in the anaerobic zone with very general workouts. From a pace perspective, think in terms of 3k-5k pace. At these speeds you should be able to handle for the most part longer intervals and higher volumes, which will provide the systemic response you need to develop the ability to buffer higher lactate levels. As always, you need to partner with the coaches in these workouts - we will provide paces and volumes that we feel are appropriate; but you have to learn your body and the feedback it provides. Pay attention, you should never be buried anaerobically, but rather should finish workouts sufficiently fatigued and with a feeling that you could have completed a couple more intervals. Below is the general outline for the week, be aware that some schedules will differ.

monday (on your own)
aerobic running
+ 6 x technique strides
+ mcmillan stage II core
+ MANDATORY TOTAL PERSON EVENT IN EVENING

tuesday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training on track, 6-8 x 800, r= 400j
(mkd: 10 x 300, r= 500j)
+ general strength

wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass

thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 5 x 70m (30 acc + 40 sprint)
(those competing this weekend, 2 x 200 @ race pace)
+ mcmillan stage II core

friday
those competing:
shake-out run and travel
+ competition
+ general strength
those not competing:
varied workouts, some anaerobic, some 80%
+ general strength

saturday
those competing:
shake-out run and competition
+ general strength
those not competing:
aerobic running on own

sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room

and the aerobic hits just keep on coming

After much discussion, we've decided to extend our aerobic phase for another one to two weeks. The men seem to be in a good groove and the women are also. We like the aerobic gains we see taking place and while the race results for the women haven't been as solid across the board as the men, we think this is due more to factors other than the lack of any anaerobic work yet. For one, the disruptive weather has kept us from finishing runs down at the track with some strides and accelerations, which we believe the women need more of in order to feel a little sharper. And for another, many of our women just need more experience in order to execute race plans effectively and in a relaxed manner.

monday
hurdle work & speed ladder
+ aerobic running
+ 6 x technique strides
+ general strength
+ yoga

tuesday
mcmillan wu
+ anaerobic threshold running on track; w= 4-5 x 1600, r= 1' / m= 5-6 x 1600, r= 1'
+ mcmillan II core
+ optional squats

wednesday
dynamic wu
+ aerobic running
+ 4 x 150 w/ ins & outs
+ recovery stratgies, i.e. foam rolling, stretching

thursday (on own)
aerobic running
+ stretching

friday
competition
OR
those not traveling:
3:30 PM - AT run @ 85% on track or cinder loop; w= 3.5-4 mi / m= 4-4.5 mi
+ mcmillan II core
+ optional squats

saturday
competition
OR
those not traveling:
aerobic running on own

sunday (time-tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room

After a solid week of aerobic efforts, this week possibly brings some challenging weather on Tuesday. If the weather permits, the schedule will be as follows below. If the weather doesn't permit a workout on Tuesday, we will move the workout day to Wednesday and do an aerobic fartlek on the cinder loop or on the track.

monday

OFF - no running

tuesday (weather permitting)
mcmillan wu
+ AT run @ 85% on park cinder loop or track; w= 3.5-4 mi / m= 4 mi
+mcmillan II core
+ optional squats

wednesday
hurdle drills
+ aerobic running
+ yoga

thursday
dynamic wu + speed ladder
+ aerobic running
+ 3 x 300 cut-downs
+ general strength

friday

travel to ky

+ light aerobic running + 2 x 200 @ race pace
+ abbreviated mcmillan II core
those not traveling:

aerobic intervals on track

saturday
competition

those not traveling:

aerobic running on own

sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ training room recovery

more aerobic

monday (10:00 am)
dynamic wu & speed ladder
+ aerobic running at river
+ 4-6 x technique strides
+ general strength back at campus

tuesday
mcmillan wu
+ strong aerobic running @ 80% at park lake loop
or alternate workout on cinder loop @ 85%
+mcmillan II core
+ optional squats
(most will do 80% run)

wednesday
foot drills
+ aerobic running
+ yoga

thursday
dynamic wu
+ aerobic running
+ 3 x 200 @ mile GP, r= 500j
+ general strength

friday
mcmillan wu
+ anaerobic threshold intervals @ 85% on cinder loop or track
+ mcmillan II core
+ optional squats

saturday (on own)
light aerobic running or OFF

sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ training room recovery

ice, ice baby

EDITED on Monday, Jan 10th due to inclement weather!

The first week of classes brings with it a nasty forecast for weather. Due to the uncertainty of weather for Monday, we will not meet for practice - just do your best to get your running in, along with some daily health activities such as stretching and rolling. If you're outside make sure you're being careful with any slippery conditions. A treadmill or the coliseum are options as well.

monday (on own)
aerobic running
+ general strength exercises

(EDIT - IF coaches can get to campus, practice will be at 2:00 pm; we will send a text as soon as possible on Tuesday to let you know. If we are able to get in hard effort, all will do 85% threshold run. If we are not able to get in hard effort, all will do aerobic run; then on Wed all will do aerobic fartlek - 5', 4', 3', 2', 1')

tuesday - 2:00 pm
mcmillan wu
85% threshold running; w= 3.5-4 mi, m= 4 mi
+ mcmillan II core
+ optional squats

wednesday
dynamic wu
+ aerobic running
+ hip circuit

thursday
dynamic foot drills
+ aerobic running
+ 4 x 70 (30 stride, 40 sprint)
+ general strength exercise

friday
travel to lexington
+ light aerobic running and 2 x 200 at race pace
+ mcmillan II core
OR
mcmillan wu

+ LD - 80% steady running on lake loop; w= 7-8 mi, m= 9-10 mi
+ MD - 85% threshold running, 3.5-4 mi as intervals
+ mcmillan II core
+ optional squats

saturday
competition
OR
aerobic running on own
+ daily health exercises

sunday (time tbd)
long aerobic running
+ cool-down exercises
+ training room recovery