transitions

As we approach week four of the schedule you'll notice it's the last week of the 'transition' phase and next week begins the cross country aerobic phase. Pay attention to the SUMMER'11 NOTES tab, however, as nothing changes yet with your daily running pattern. Weeks four and five are just easy aerobic running. It's not until week six that the pattern changes to include aerobic fartlek running and 80% aerobic running. And don't forget your fast striding once a week! Of course, stretching, core work, and proper recovery nutrition should continue unabated.

A lot of new names showing up in the comments section. Some old, as well as new, names are missing though. Let's get going with reporting your weekly running. And new people, don't be afraid to tell everyone a little bit about yourself :)

The hard...is what makes it great

All packed and ready to head to Des Moines tomorrow for the NCAA Outdoor National Championships. Three women will compete in the 400H, the PV, and the TJ. Send positive thoughts their way on Wednesday and Friday as they represent us all in one of the greatest track meets around.

As you embark on week two of your summer training, I think about what lays ahead. Being twenty-some years removed from my competitive days, I remember most the many memorable times with my teammates and coaches. I can read through meticulous training logs and see the immense commitment that was made, but really, the training is just a blur. Still, it's not lost on me what each of you choose to undertake, and you have my respect for that choice. Truthfully, I'm also envious of your youth, your healthy knees, your ability to pursue such an endeavor.

Watching the NCAA Women's Softball World Series on TV today, I saw a quote taped to the wall in one of the team's dugout. It's from the movie 'A League of Their Own', with Tom Hanks playing a baseball manager named Jimmy Dugan. And I immediately thought of you, and what the upcoming year promises...

"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it great." - Jimmy Dugan

If you don't understand that now, in time, you will. I promise you it's the truth.

return to running

Sorry for the delay in sending out training schedules - we will be able to get them to you next week when we return from the NCAA East Preliminary Round in Bloomington, IN. Below is a three week return to running schedule for everyone starting back. Those already back to running, keep the next three weeks easy and light. When you get your mileage schedules, don't worry if you don't hit the numbers for these first three weeks. Keep your runs easy and relatively short. Gradually build of the length of your runs through this return to running schedule and keep the pace of your runs pretty gentle. Let your body re-adjust to the routine of running. Make sure you do plenty of stretching, particulary hip flexors and calves/achilles. Lastly, call/text if you have questions; look for your schedule to be emailed by mid-week.

sun - light aerobic running
mon - off
tue - light aerobic running
wed - light aerobic running
thu - off
fri - light aerobic running
sat - light aerobic running

sun - light aerobic running
mon - off
tue - light aerobic running
wed - light aerobic running
thu - light aerobic running
fri - light aerobic running
sat - off

sun - aerobic running
mon - aerobic running
tue - light aerobic running
wed - aerobic running
thu - aerobic running
fri - off
sat - aerobic running

post-exams

Schedule for the week is listed below:

mon - (10:00 AM) light aerobic running + technique strides
tue - (10:00 AM) workout or shake-out & PM all-comers meet
(events: 800m, mile, 5000m)
wed - light aerobic running + strides
thu - TRAVEL & light aerobic running + strides
fri - competition; 1500m, 3000SC, 5000 (time tbd - meet for shake-out)
sat - competition; 800m (time tbd - meet for shake-out)
sun - long aerobic running for those continuing to race

post-penn

"But the reason why Penn is so significant to me is: That was my wake-up call that basically said, 'Accept responsibility. You came here for a reason.'

The next year, for the first time in my life, I found intense commitment in myself. I couldn't wait for Penn to come. I was dying for it to come back. I wanted to be ready. It's amazing that one year captured my whole maturing process. That's why I'm very fond of Penn - it's a love-hate relationship - because it forced me into seeing who I was and deciding who I wanted to be."

- 3-time world indoor champion, 4-time Olympian, and Villanova coach Marcus O'Sullivan, after a disappointing junior year

Just wanted to share a great quote I came across last week in the online build up to the Penn Relays. Read it, take it to heart, not just regarding Penn Relays, but about your athletic career and life. Whatever level of commitment you have, whatever level of effort you will give, dig deeper and you will find there are new levels to explore.

Exam week is here, it's hard to believe another academic year is almost in the books, no pun intended. Good luck on your finals! The general schedule for the week is listed below, along with a re-post from this time last year.

The recipe for success in the next two weeks is simple; exams will certainly make the 'rest' part of the equation a challenge!

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 - aerobic running
tue - workout day or ATC race (1500-approx 8pm/3000-8:30pm)
wed - aerobic running (workout day for Penn 10k racers)
thu - aerobic running
fri - workout
sat - on your own, aerobic running
sun - long aerobic running (AM practice time tbd)

the carnival

One of the greatest track & field meets in the world takes place this weekend in the City of Brotherly Love and we will be well represented - The Penn Relay Carnival.

Sorry for the lack of detail in the post of this week's schedule!

Workout will be on Tuesday, except for those competing at Penn on Thursday who will workout out on Monday. If you compete on Thursday but are not at practice on Monday, you will do a lighter workout on Tuesday. Those not competing at Penn will workout again on their own on Friday.

Bottom line, show up at practice on Monday if you are able to. If you are not able to be at practice on Monday, do a short, light run with some 'fast & relaxed' strides afterwards.

tobacco road

monday
800j, dynamic wu
+ aerobic running
+ 8 x technique strides
(10k - do Tue workout today)

tuesday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3' @ 85% + 3 x 300 cut-downs
+ general strength/hurdle walkovers
(10k - OFF)

wednesday
OFF / Travel
(10k - light aerobic run + strides on own)
(5k only - do Tue workout today)

thursday
AM shake-out run - tbd
10k race
(5k only - OFF)

friday
AM shake-out run - tbd
800, 1500, 3000SC race

saturday
AM shake-out run - tbd
800, 1500, 5000 race

sunday (on your own)
medium-long aerobic running