up and running

A solid first weekend of outdoor racing in the books, a focused week of spring break ahead. The first half of the week is outlined below. We'll fill you in on the last half of the week as we formulate the next few weeks of racing.

monday (10:30 AM)
800j, dynamic wu w/ extra ABC sprint drills
aerobic running
+ 8 x 'light & fluid' strides on grass
+ foot drills in sand
+ mcmillan II core
(light hurdle routine for 3000SC)

tuesday (10:30 AM)
800j, mcmillan wu, 3 x 50m starts
+ (1500) 4 x 300 + 2 x 800 + 3 x 400
+ (3kSC, 5k, 10k) 80% run at park lake loop; w= 8mi / m= 10mi
+ (w800) 6 x 200, r= 2'
+ general strength w/ plyo's

wednesday (10:30 AM)
800j, dynamic foot drills
+ aerobic running
+ (w800: step-down workout)
+ 8 x barefoot strides on grass
(waterjump technique for 3000SC)

into the great outdoor

With the Ides of March upon us, so to is a promising outdoor season full of hope and optimism! We will keep an eye on the weather for Tuesday; if the rain is forecasted to be heavy, there is a chance we will move the main workout to Wednesday.

Steeple hurdle routine will commence Monday morning with the hurdles set up at 8:00 AM. Tuesday's workout will incorporate some hurdling, and there will be some water jump work this week.

monday
800j, dynamic wu
+ aerobic running
+ 6 x 100 cut-downs, r= 100w
(w= 17,16,15,15,14,14 /m= 15,14,13,13,12,12)
+ mcmillan II core

tuesday
800j, mcmillan wu, baton exchanges
+ anaerobic running for 800 & 1500 of 400's
+ anaerobic threshold running for 5000 & 10,000 of 1000's
+ general strength

wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
+ water jump technique for 3000SC

thursday
800j, speed ladder
+ aerobic running
+ sprint drills
+ 3 x 200 cut-down to race pace
+ mcmillan II core

friday
tba - shake-out run
+ competition: 800, 1500, 3000SC, 5000
+ general strength
those not competing:
tba - anaerobic running

saturday
tba - shake-out run
+ competition: 4 x 800, 4 x 400
those not competing:
aerobic running

sunday (optional practice - tba)
long-aerobic running
+ cool-down exercises
+ recovery

almost spring redux

Let's try the 'almost spring' theme again...after today, the weather felt anything but spring-like. And sorry for the late post...

Steeplechase hurdle routine on monday morning only for this week. The hurdles will be set up at 8am, make it when you can. Thursday you can do some hurdling after the afternoon practice.

monday

800j, dynamic wu

+ aerobic running

+ 6 x 100 cut-downs w/ 100w recovery

(w= 17, 16, 16, 15, 15, 14 / m= 15, 14, 14, 13, 13, 12)

+ mcmillan stage II core

tuesday

800j, mcmillan wu, 3 x start (40, 60, 80)

+ anaerobic running on track, 12-16 x 400, r= 400j

(some 10k will most likely do an 80% run at park)

+ general strength

wednesday (ON YOUR OWN)

dynamic foot drills

+ aerobic running

+ 8 x barefoot strides

thursday

800j, dynamic wu

+ aerobic running

+ sprint drills

+ 5 x 70 (30 fly, 40 sprint)

+ mcmillan stage II core

friday

800j, mcmillan wu, 3 x 50 starts

+ anaerobic running, 6 x 800, r= 400j OR 20 x 200, r= 200j

+ general strength

saturday (ON YOUR OWN)

foot drills

+ aerobic running

+ stretching

sunday (ON YOUR OWN)

long aerobic running

+ cool-down exercises

+ recovery

almost spring

The weather for most of the week ahead looks great. Monday will be challenging, read more about that below. And the weekend forecast calls for rain. But Tuesday through Friday look great.

monday
(the forecast shows severe weather coming through the area from around noon through the early evening. I will be at the track from 8-10AM, and encourage everyone who can to arrange to be there at some point during that window to go through the practice agenda. If you cannot be there during that time, you should get practice in before the weather turns bad. For steeplers, we will go through the hurdle routine after your run.)
800j, dynamic wu
+ aerobic running
+ 5 x 90 (30float, 30sprint, 30 float)
+ hurdle routine
+mcmillan stage II core

tuesday
800j, mcmillan wu, 3 x start-40, 60, 80
+ 12-16 x 400, r= 400j
+ general strength & hurdle walk-overs

wednesday
800j, foot drill wu
+ aerobic running
+ 6-8 x barefoot strides on grass
+ yoga stretching

thursday
(AM hurdle routine for steeplers)
800j, dynamic foot drill
+ aerobic running
+ 5 x 70 (30float, 40sprint)
+ mcmillan stage II core

friday
800j, mcmillan wu, 3 x 50 starts
+ 5 x 1000 approaching 3k pace, r= 500j
(steeplers will incorporte hurdles)
+ general strength & hurdle walk-overs

saturday (ON YOUR OWN)
foot drill wu
+ aerobic running
+ stretching

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

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