ncaa east preliminary round

***Please make sure you are either texting your weekly mileage (even if it was zero) or posting it to the blog comments.

While six of our group will line up and compete at the NCAA East Preliminary Round in Jacksonville, the journey to next year begins with the return to running for almost everyone else.  Below is a suggested return to running schedule.  Your 2015-16 training spreadsheets will be ready soon.  Make sure you read through the information carefully, including the Summer Notes tab.  If you have questions, make sure you ask.  Great things happen when we follow the plan.  KNOW THE PLAN!

suggested return to running schedule:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + OFF or crosstraining

wed - stretching & mobility + light aerobic running

thu - stretching & mobility + light aerobic running

fri - stretching & mobility + OFF or crosstraining

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + light aerobic running

those preparing for the NCAA EAST preliminary round:

monday (9:00 AM)

800j, mcmillan wu

+ w10k:  light aerobic running + 4-6 x strides

+ mMD/800:  3-4 x 200 @ 108-100% of 800RP, r= ratio of 1:10

+ general strength circuit

tuesday

OFF

travel to jacksonville

light shake-out upon arrival

wednesday (time - tbd)

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ race pace

thursday

shake-out, time-tbd

COMPETITION in PM

m1500m & m800 first round; w10k semi-final

friday

shake-out, time-tbd

COMPETITION in PM

m800 quarterfinal

saturday

shake-out, time-tbd

COMPETITION in PM

m1500 quarterfinal

sunday

travel to atlanta

easy aerobic running

+ cool-down exercises

+ recovery at training room

from the panhandle to the beach

From one side of I-10 to the other, we return from Tallahassee and now prep for Jacksonville.  Reflecting on the season, it's been another great year filled with so many personal bests, some awesome accomplishments, and tons of fantastic memories.  For those leaving the program, we're going to miss you and miss what you've brought to our team.  For those returning, who will step up and lead us to even greater heights?  We've talked a lot recently about commitment, what it means and how it manifests itself in our daily actions and choices.  How can you move your commitment level further, how can you become compelled about all the principles that we know work for our program?

We're working on the training schedules for the upcoming year and hope to email them out in the next few weeks.  Almost all have met with us to evaluate the past year and give input regarding their training levels for the next year.  For the handful who haven't met with us, please make arrangements to do so soon!

Over the past few years all of us have contributed greatly to the creation of the outstanding culture of our team.  All of us now share the responsibility to perpetuate that culture by staying connected to the team.  That means not just staying in touch with those you are closest to on the team, but staying connected with everyone.  This blog is a great place to do that!

Have a great summer!  If you have any questions, contact the coaches and BEGINNING NEXT WEEK PLEASE MAKE SURE YOU POST YOUR WEEKLY MILEAGE TO THE BLOG COMMENTS SECTION.

those just finishing the competition season:

take a two week break, no running.  BUT you should continue with daily stretching and mobility (leg swings, etc.) and some core work.  You can also do some light cross-training in the second week.  After two weeks, a return to running schedule will be posted that starts next sunday.  If you are one who already has taken a break and resumed running, continue on your own schedule and be prepared to get onto the training schedule once we send it out.

those preparing for the NCAA EAST preliminary round:

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

w10k (7:30 AM):

long aerobic running at river

+ cool-down exercises

+ recovery at training room

m800/m1500 (8:30 AM):

800j, mcmillan wu

+ 6-8 x 400m @ vV02max, r= ratio of 1:1

+ general strength circuit

wednesday (8:30 AM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (8:30 AM)

800j + dynamic wu w/ speed ladder & plyo box jumps

+ starts at 2 x 30m + 2 x 60m + 2 x 90m

+ light aerobic running

+ med ball throws; 5 x BLF + 5 x OHB

+ work on A march

+ mcmillan core or hip circuit

friday (time-tbd)

800j, mcmillan wu

+ workouts - tbd

+ general strength circuit

saturday (on your own)

aerobic running in AM

+ stretching

sunday (time-tbd)

aerobic running at river

+ cool-down exercises

+ recovery at training room

acc's in may...what!

monday (9:00 AM)

800j, mcmillan wu

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

(MD/800) 6 x 200 @ 108-100% of 800RP, r= ratio of 1:10

+ general strength circuit

tuesday (9:00 AM)

800j, dynamic wu

*those who race Thu (1500/10k):

OFF

*those who race Fri/Sat:

light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

wednesday

travel to Tallahassee

*those who race Thu:

light aerobic running + 2-3 x 200 @ RP

*those who race Fri (800/3000SC)

OFF

*those who race Sat (5k):

light aerobic running + light strides

thursday

*those who race Thu:

shake-out in AM + competition in PM

*those who race Fri:

light aerobic running + 2-3 x 200 @ RP

*those who race Sat:

OFF

friday

*those who race Fri:

shake-out in AM + competition in PM

*those who race Sat:

light aerobic running + 2-3 x 200 @ RP

saturday

*those who race Sat:

shake-out in AM + competition in PM

sunday (time-tbd)

aerobic running at river

+ cool-down exercises

+ recovery at training room

better late than never

Sorry for so late to post.  But here you go...

those traveling to Duke:
Mon - workouts at 9:00 AM; 4-6 x 200 or 4-6 x 400
Tue - travel to Durham, light run + 200's at RP upon arrival
Wed - shake-out in AM, competition in PM
Thu - shake-out in AM, competition in PM
Fri - tbd
Sat - tbd
Sun - tbd

those not traveling:
Mon - easy running
Tue - workout in AM or all-comers in PM
Wed - regular Wed on own
Thu - regular Thu on own
Fri - workouts-tbd
Sat - easy running on own
Sun - 60 min easy running

exam week '15

NOTE: practice time this week will be 8:30 AM.  This should allow you to get to both the 2nd and 3rd exam periods.  If you have an exam during the first exam period at 8:00 AM, TEXT COACH and an alternate time will be arranged.

Those leaving for home at the end of the week should stop by the office to discuss a mileage plan for next year.  Be prepared to go over how much you have run this year and your thoughts on mileage for next year.  Generally a 10-15% increase in mileage is normal, anything below 10% is more conservative and anything above 15% is more aggressive.  Think about how this year's mileage felt and how the year went, as well as your thoughts on how you did with your recovery and health maintenance plan.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (8:30 AM)

800j, mcmillan wu

w10k: 5-6 x 1600 @ 91%, r= 3'

5k: 4-5 x 1600 @ 94%, r= 3'

MD & 800: 16 x 300 @ 5k to 3k pace, r= 1'

*m3000SC @ 7:15 AM; w3000SC @ 7:45 AM

5 x 600H + 200, r= 200j / R= 400j

+ general strength circuit

wednesday (8:30 AM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (8:30 AM)

800j + dynamic wu w/ speed ladder & plyo box jumps

+ 5 x 90m from standing start (30 sprint + 30 float + 30 sprint)

+ light aerobic running

+ med ball throws; 5 x BLF + 5 x OHB

+ work on A march

+ mcmillan core or hip circuit

friday (8:30 AM)

workouts - tbd

saturday (on your own)

aerobic running on own

+ stretching

sunday (time-tbd)

long aerobic running at river

+ cool-down exercises

+ recovery at training room