tobacco road v.2014

A number of different schedules this week, make sure you know which one you're following.  If unsure, ask!  Note - those racing the 1500m or 10,000m on Thursday will have practice on Monday morning.

those racing 1500m or 10,000m on Thursday:

Mon (7:00 AM) - 16 x 300 cut-downs, r= 1'

Tue (on your own) off or light running

Wed - light run + 2-3 x 200 @ RP before traveling; shake-out upon arrival

Thu - shake-out in late AM, COMPETITION in PM

Fri - light running + strides

Sat - COMPETITION or aerobic running + stretching

Sun (on your own) - long aerobic running + cool-down exercises + recovery

those racing the 800m on Friday or 5000m on Saturday:
Mon (on your own) - easy aerobic running + technique strides
Tue - 800m: 11 x 200 cut-downs, r= 90" / 5000m: 16 x 300 cut-downs, r= 1'
Wed - 800m: off or light run before travel/5000m: light run before travel
Thu (in AM) - 800m: light run + 2-3 x 200 @ RP / 5000m: off or light run
Fri - 800m: shake out in AM, COMP in PM/5000m: light run + 2-3x200 @ RP
Sat - shake-out in AM, COMPETITION in PM or aerobic running + stretching
Sun (on your own) - long aerobic running + cool-down exercises + recovery

those not traveling:
Mon (on your own) - easy aerobic running + technique strides
Tue - 16 x 300 cut-downs, r= 1'
Wed (on your own) - medium long aerobic running + strides + hip circuit
Thu (on your own) - light aerobic running + 8 x ramp sprints
Fri (on your own) - workouts tbd
Sat (on your own) - aerobic running + stretching
Sun (on your own) - long aerobic running + cool-down exercises + recovery

let the good times roll

What an awesome weekend of racing!  There are several factors that led to such a weekend, but by far the most important is the commitment each of you make to your running.  Training, recovery, strength, technique...all play a role.  But none of those have the impact that commitment has.  And if last weekend didn't happen for you...hang in there, you're time will come too!

The Florida Relays has been a major relay meet since 1939.  Schools from all over the country have competed there time and again.  Setting the 4 x 800m meet record, as well as breaking a twenty year old school record, is a special accomplishment.  The many personal bests set this weekend were great accomplishments, too.  But we're not finished yet.  In fact, we're just getting started!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (time - tbd)

800j, mcmillan wu

+ (distance) 80% strong aerobic running on park lake loop

+ (mid-distance) w/ distance group

+ (800) 6 x 200m, r= 2'

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 2 x 2-3 x 150m starts

+ work on A march

+ mcmillan core or hip circuit

friday (time - tbd)

800j, mcmillan wu

+ (distance) 200 + 400 + 600 + 800 + 1000 + 800 + 600 + 400 + 200

+ (mid-distance) 9 x 400, r= 3' (3 @ RP-3% + 3 @ RP + 3 @ RP-3%)

+ (800) 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200 + 1 x 500

+ general strength circuit

saturday (on your own)

aerobic running (ACC 10k & 1500m - long aerobic running)

+ stretching

sunday (time - tbd)

long aerobic running (ACC 10k & 1500m - easy aerobic running)

+ cool-down exercises

+ recovery in training room

spring finally here?

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu, hurdle hops

+ 16 x 300 @ 5k to 3k pace, r= 1'

+ m800m: 15 x 200 cut-downs, r= 90"

(5 @ 33 + 4 @ 31 + 3 @ 30 + 2 @ 28 + 1 @ 26)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass
+ foot drills & balance exercises

thursday (FL group on own / AUB group @ 3:30 PM)

Florida group:

before noon - light aerobic running + 2-3 x 200 @ RP

travel + shake-out upon arrival
Auburn 5k Friday night group:
light aerobic running + 2-3 x 200 @ RP

Auburn 800 & 1500 Saturday group & those not traveling:

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 6 x 90m (30 acc + 30 float + 30 acc)
+ (ALL) work on A march
+ (ALL) mcmillan core or hip circuit

friday

Florida group:

shake-out in late AM

COMPETITION (800m, 1500m, 5000m)

Auburn 5k Friday night group:
shake-out own on before noon, travel, COMPETITION
Auburn 800 & 1500 Saturday group:

before noon on own - light aerobic running + 2-3 x 200 @ RP
those not traveling: (AM time - tbd)
80% strong aerobic running on park lake loop

saturday

Florida group:

shake-out in mid-morning

COMPETITION (4 x 800m, DMR)

Auburn 800 & 1500 group:

travel, shake-out upon arrival, COMPETITION

those not competing:

aerobic running on own

+ stretching

sunday (time-tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery at training room

racing on the flats

Weather dictates a change in schedule - we'll go Tuesday morning to avoid the very high winds that will come Tuesday afternoon.  We're working on times for Tuesday depending on class schedules and will text you a specific time on Monday.  For those who can't do the strength-training due to class, you can come back in the afternoon at 3:30 PM.  There will be some great opportunities to compete this weekend...let's make the most of it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 / 6:45 AM)

800j, mcmillan wu, hurdle hops

(distance) 80% strong aerobic running on park lake loop

(w10k-KT) 2400m @ AT + 6-8 x 115m Cherry St hill

(mid-distance) 9 x 400, r= 3' (3 @ RP-3% + 3 @ RP + 3 @ RP-3%)

(800m) 5 x 400 cut-downs, r= 5'

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu + speed ladder + hurdle hops

THOSE COMPETING FRIDAY:

+ light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE COMPETING SATURDAY:

+ light aerobic running + 2-3 x 80m strides + 6-8 x 115m Cherry St hill

THOSE NOT COMPETING:

+ light aerobic running + 2-3 x 80m strides + 6-8 x 115m Cherry St hill

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday

THOSE COMPETING FRIDAY:

shake-out in AM + competition (5000m)

THOSE COMPETING SATURDAY:

light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE NOT COMPETING:

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

THOSE COMPETING:

shake-out in AM + competition (1500m, 800m, 4x400m)

THOSE NOT COMPETING:

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery at training room

SB14

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (1:30 PM)

800j, mcmillan wu

+ 200 + 400 + 600 + 800 + 1000 + 800 + 600 + 400 + 200

r= 75", 90", 1'45", 2', 2'15", 2', 1'45", 90"; pace = 3k to 4-5k to 3k

+ general strength circuit

wednesday (time-tbd)

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

800j + dynamic wu

THOSE COMPETING FRIDAY:

+ light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE COMPETING SATURDAY:

+ light aerobic running + 2 x 3 x 150m starts

THOSE NOT COMPETING:

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday

THOSE COMPETING FRIDAY:

shake-out in AM + competition

THOSE COMPETING SATURDAY:

light aerobic running in AM + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE NOT COMPETING:

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

THOSE COMPETING:

shake-out in AM + competition

THOSE NOT COMPETING:

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running at river

+ cool-down exercises

+ recovery

big hairy goals

"Goals that are not frightening are not worth having." - Stan Beecham in "Elite Minds"

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ (distance) 16-20 x 300 @ ~5k to ~3k or faster, r= 60"

+ (mid-distance) 5 x 400 cut-downs, r= 5' + 1600-3200 @ AT

+ (800) 5 x 400 cut-downs, r= 5' + 1600 @ AT

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ work on A march

+ mcmillan core or hip circuit

friday (6:45 AM)

800j, mcmillan wu

+ (distance) 1600 + 1200 + 2 x 800 + 4 x 400 + 800
+ (w10k) 25 x 400, r= 30"

+ (mid-distance) 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200 + 700

+ (800) 3 x 200 + 2 x 300 + 3 x 200 + 600

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery