foot/ankle flexibility and strengthening

Below is a link to two free online videos from a soon to be released DVD...they are about 10-12 minutes in length, so please take the time to watch.  Begin to incorporate these stretches and exercises into your own recovery strategies...in the training room waiting for a cold tub, in the locker room, or in your own room, invest some time into your feet and ankles so that as one of the videos points out, you can "lengthen and strengthen to get back the full mobility of your feet so they can move and operate the way they were designed to".

http://www.runningdvds.com/free-online-videos

finish the fall

One week of the fall semester left - finals week!  Good luck on your exams.  We'll only meet on Tuesday and Thursday this week...see below and note times.  This will be the last week with a scheduled day off, so next week it's back to full training : )

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (8:00 AM)

(on park cinder loop)

800j + mcmillan wu

+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec

('hard' efforts @ ~8k-10k pace / equal time recovery @ ~ marathon pace)

So, 26 minutes total - 90 on..90 off..90 on..90 off..90 on..etc

+ general strength circuit

wednesday

OFF

thursday (3:30PM)

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

+ mcmillan core

friday (on your own, may set time for any interested in meeting)

800j + mcmillan wu

+ aerobic progression run - start at easy day pace and gradually get faster

throughout the run, trying to reach 80-85% effort at the end of the run

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

just the basics

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:45 AM)

(on track)

800j + mcmillan wu

+ AT running @ ~ 85%; w= 4 x 1600, r= 1' / m= 4-5 x 1600, r= 1'

+ general strength circuit

wednesday

OFF

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

+ mcmillan core

friday (6:45 AM)

(on park lake loop)

800j + mcmillan wu

+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

aerobic2.0 & first indoor meet

Back to our 'bread and butter' aerobic-based training.  Two standard aerobic efforts this week, one at 80% and one at 85%.  The schedule is listed below but there are weather concerns for Tuesday morning.  We will go Tuesday morning either way, but the weather could cause us to change up the workout.  Also, we will have a small group (4-6 or so of each gender) compete at the indoor meet on Saturday.  Obviously those who do compete will not do the workout on Friday!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

(on park lake loop)

800j + mcmillan wu

+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-11 miles

+ general strength circuit

wednesday

OFF

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes + 3-4 x 120 on track (40-40-40)

+ mcmillan core

friday (6:00 AM)

(on track)

800j + mcmillan wu

+ Anaerobic Threshold (AT) running @ 85%; w= 6k, m= 4 miles

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

happy thanksgiving

Enjoy the week with only one team practice, which will be Tuesday morning.  But make sure your taking care of recovery as you would when you're at practice every day - i.e. stretching, foam rolling, leg swings, icing, SLEEP, core and hip work, balance exercises, etc.  And now is a good time for a reminder...daily iron supplementation...JUST DO IT!  ; )

monday

OFF

tuesday (6:00 AM - on track)

800j + mcmillan wu

+ AT running to be determined, maybe 1600's w/ 1 min rec

+ general strength

wednesday (on your own)

400j + dynamic foot drill wu

+ aerobic running

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 100 fast striding w/ walk recovery

+ mcmillan core

friday

OFF

saturday (on your own)

light aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies