birmingham, part 2

monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ aerobic fartlek on cinder loop: 4x90sec + 4x60sec + 4x30sec + 4x15sec
('hard' efforts @ ~10k pace, 'easy' @ ~ marathon pace)
(1:30PM / pbar: 6-8x1200 @ 85%, r= 1' / momc: 6-8x1000 @ 85%, r= 1')
(1:30PM / srob: 10 x 500, r= 3')
(2:30PM / m800: 10 x 400, r= 2')
+ general strength circuit

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

thursday
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)
(srob + m800: no sprints, 8 x 200 cut-downs, r= 2')
+ mcmillan core

friday (6:30AM-those not competing)
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(pbar, momc: tbd)
+ general strength circuit
(those competing)
light aerobic running on own
travel
shake-out run + 2-3 x 200 @ race pace

saturday (on your own-those not competing)
aerobic running
+ stretching
(those competing)
shake-out run
COMPETITION
+ general strength circuit

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

this week birmingham

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic fartlek on cinder loop: 5-6 miles (9-11 laps) of

odd laps @ marathon pace and even laps @ above AT effort

(pbar, srob, momc: 20 x 300 @ 5k to 3k pace, r= 60")

(m800: 8 x 500 @ 3k pace, r= 3')

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

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

(m800: + 3-4 x 250)

+ mcmillan core

friday (6:00AM-those not competing)

800j, mcmillan wu

+ AT run or AT intervals on track

+ general strength circuit

(those competing)

light aerobic running on own

travel

shake-out run + 2-3 x 200 @ race pace

saturday (on your own-those not competing)

aerobic running

+ stretching

(those competing)

shake-out run

COMPETITION

'+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

next year in terre haute

*TEXT OR POST TO BLOG COMMENTS LAST WEEK'S MILEAGE*

Hopefully the holidays have been good for you...Happy New Year!  Over the break I read Alberto Salazar's book "14 Minutes".  Salazar recounts his family's Cuban heritage and how he often heard the phrase "next year in Havana" from his father and other Cuban exiles as they affirmed their desire to return one day to their homeland.  Maybe the title of this blog can have some significance to us.  But first, the track beckons!

Below is the week ahead, we will set the practice times for Thursday and Friday as we get a better idea of the weather.  Most likely we will meet mid to late morning on those days however.  Note for those on the XC rosters last fall we have a ~30 minute compliance meeting in the Tech Center at 1:00 PM.

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery

(note: 'hard efforts' at varying intensity a little faster than threshold

pace, 'recovery efforts' at ~ marathon pace)
(pbar, srob, momc: 12 x 400 @ 95%, r= 200j)
(m800: 12 x 300 @ 95-100%, r= 300j)

+ general strength circuit

wednesday (RETURN TO CAMPUS)

400j, dynamic foot drills

+ aerobic running

+ barefoot strides on grass

thursday (time - tbd)

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
(***those on XC rosters last fall - 1:00 PM in Tech Center***)

friday (time - tbd)
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(pbar, srob, momc: tbd)
(m800: tbd)
+ 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

holiday break II

LAST WEEK'S MILEAGE...TEXT TO COACH OR POST TO COMMENTS SECTION!

This week's schedule is listed below.  Text or call if you have any questions or need any clarifications.  Congratulations on your academic performance this fall!

Enjoy the holiday break, rest up, get your running in, spend some time thinking about what you want to accomplish in the upcoming spring season, and TAKE CARE OF THE LITTLE THINGS...DON'T NEGLECT ALL THE THINGS YOU DO TO STAY HEALTHY!

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(m800: 12 x 200, r= 200j, ~2')
(pbar, srob, momc: 8 x 800 @ 92.5%, r= 1')

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ barefoot strides on grass

thursday

800j, dynamic wu

+ light aerobic running

+ 8-10 x fast striding for 80-100m

+ mcmillan core

friday

800j, mcmillan wu

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

('hard' efforts @ above anaerobic threshold, 'easy' @ ~ marathon pace)

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

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday break

LAST WEEK'S MILEAGE...TEXT TO COACH OR POST TO COMMENTS SECTION!

Then, read the post from last Monday and watch the two videos on foot/ankle flexibility and strength.  Some have already incorporated the stretches and exercises into their routine and have reported improvements already.

This week's schedule is listed below.  Text or call if you have any questions or need any clarifications.  It's only been a fews days and you are missed already : )

Enjoy the holiday break, rest up from the last two academic weeks, get your running in, spend some time thinking about what you want to accomplish in the upcoming spring season, and TAKE CARE OF THE LITTLE THINGS...DON'T NEGLECT ALL THE THINGS YOU DO TO STAY HEALTHY!

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic speed fartlek

(short, FAST, runs of less than 30 seconds with plenty

of up tempo running between - run with good technique)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ barefoot strides on grass

thursday

800j, dynamic wu

+ light aerobic running

+ 8-10 x fast striding for 80-100m

+ mcmillan core

friday

800j, mcmillan wu

+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery

(note: 'hard efforts' at varying intensity a little faster than threshold

pace, 'recovery efforts' at ~ marathon pace)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

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