finals week

The fall semester comes to a close this week and good luck to everyone on their final exams! With no organized practice this week, do your best to follow the training scheduled posted below. At a minimum, make every effort to get in the volume for the week even if it's just easy aerobic running.

Over the semester break make sure to check the blog as subsequent weeks of training will be posted. And continue your recovery strategies and iron supplementation. Lastly, please text your weekly mileage totals for each week.

monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan warm-up
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of easy running between - run with good technique)
+ hip circuit

wednesday
OFF, no running

thursday
800j, dynamic wu
+ short hill sprints on park grass
+ light aerobic running
OR fast striding on track and no hill sprints
+ mcmillan core

friday
800j, mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
OR Progression Run (increase pace throughout run, approach 80%)
+ mcmillan core

saturday
aerobic running
+ stretching

sunday
long aerobic running
+ cool-down exercises
+ recovery strategies

OBLA

Extra credit for anyone who can explain "OBLA" without using google or any other search function!

With our 'return to running' schedule, Tuesday was slated for the day off. However, we will train on Tuesday, then take Wednesday off. There is a chance for rain on Tuesday but temps will be in the 60's. We will be on the cinder loop unless the rain is very heavy. Last week we had two solid aerobic efforts. On the whole, we should be pleased with where we are after the short break. Let's have another good week with two strong aerobic efforts. Again, we are not planning to meet for practice on exam week at this point, but the weekly schedule will be posted here on the blog.

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ just above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
+ general strength circuit at track

wednesday
OFF, no running

thursday
800j, dynamic wu & speed ladder
+ short hill sprints on park grass
+ light aerobic running
+ mcmillan core

friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track

saturday (ON YOUR OWN)
aerobic running
+ stretching

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

re-focus and re-commit

Hopefully everyone had a great break and is anxious to get back into the regular groove of practice. We have two weeks of practice before exam week. And as of now, we are not planning to meet for practice during exams. Of course, training for that week will be posted and you should still have a productive week of running. Let's make sure we take full advantage of the next two weeks!

A small group will compete in either the 1000m or Mile events at our first indoor meet on Saturday. We will finalize the squad list in the next couple of days.

Some things to focus on in the next three weeks...

- return our aerobic endurance to mid-October levels, thus setting the stage to take it even higher in the subsequent six to eight weeks.
- revisit our individual recovery strategies; including daily health, nutrition, and sleep.
- confirm our commitment to iron supplementation.

weekly schedule:

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ aerobic fartlek on track: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit at track

wednesday
OFF, no running

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core

friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track

saturday (ON YOUR OWN, or compete at indoor meet)
aerobic running
+ stretching

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

happy thanksgiving

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 an 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%

there is a time for everything...

...now is time for restoration

mon - off
tue - off
wed - off
thu - (3:30 PM practice) light aerobic running
fri - off
sat - aerobic running (those who can, will meet)
sun - long aerobic running on own (those who can, will meet)

Some of you have already discussed with coaches a different schedule due to your unique situations. Please make sure you are communicating with us.

Everyone should make an effort to stretch and take care of any treatment for injuries. Also, adding in dynamic exercises is a good idea to maintain mobility.

Lastly, use this week for some contemplation on the season just ended. What did you do well, what can you do better; what did we do well and what can we do better. You're input is welcome and desired!

regionals week

Another week of opportunity! Manage the first half of the week well so that you can excel in the last half. Rest as much as you can. Make sure your efforts are very easy for your aerobic runs. And get yourself mentally ready!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM)
800j, mcmillan wu
+ 300's on track, r= 200j
(those racing: 8-10 x 300 / those not racing: 5 x 300)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday (6:00 AM - for those not racing this weekend)
800j, mcmillan wu
+ 5000 TT on track
+ general strength circuit on track
(those racing this weekend)
OFF or light aerobic running ON YOUR OWN + strides

friday
(those racing this weekend)
travel + light running over xc course
(those not racing - ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

saturday
(those racing this weekend)
shake-out run + COMPETITION: w= 6k; m= 10k
(those not racing - ON YOUR OWN)
aerobic running
+ stretching

sunday
tbd (women helping out at Girls on the Run 5k?)

back to work

Pretty straight-forward week, all afternoon practices, two hard efforts plus medium long distance day in the middle of the week...

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ 12-15 x 300, r= equal time recovery
(on park grass along 10th St)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core

friday
800j + mcmillan wu
+ 4-6 x 1600 on track, r= 2'
+ general strength circuit at track

saturday (ON YOUR OWN)
aerobic running
+ stretching

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