back to work

With the new training spreadsheets sent out yesterday, a new training cycle begins for all but the handful still training and racing.  Hopefully you've had a chance to look everything over.  Two main changes from previous years are 1) an updated breakdown and color-coding of phases that more accurately reflects what we actually do as the previous spreadsheets had become out-dated, and 2) a more consistent "full volume" mileage level.  Basically we build up to that full volume week, maintain that level with consolidation weeks every 2-3 weeks, and then taper toward championships. The first phase of six weeks consists of a gradual build up to your full volume mileage week.  During this six weeks, run easily as you feel, DO NOT worry about paces, and there are no workouts.  One a week, preferably on Thursdays, do 6-8 strides focusing on being relaxed and running with good technique.  Some mobility and stretching should be included both before and after your runs.

Sleep and nutrition, as always, are integral parts of proper training.  Sleep times should be as consistent as possible and at least seven hours each night.  Nutrition should include good sources of carbohydrate, the more starches and fruit the better.  And lean protein should be included with every meal.  Staying hydrated is obviously very important.

Strength & Conditioning will be sent separately.  The summer is a great opportunity to make gains in strength, and also to strengthen weak areas.

The pace chart was included as a tab in the spreadsheets that were sent.  We'll begin to focus on the pace chart a little in the next phase, but mostly we will begin to use it extensively once we get back to school and practice starts.  The golden rule regarding the pace chart is that we ALWAYS look at it thinking about where our current fitness is...we NEVER use it thinking about what our personal bests are or what our goals are.

Lastly, at the end of the season we asked everyone individually "what do you bring to the team".  Continue to think about that question.  For those joining the team next year, consider how you would answer that question.  At some point you will very likely be asked!

welcome back

We're back after a short hiatus!  The annual volume plans will be emailed to everyone this week along with instructions/information.  The first week on the new schedules will start next Sunday, though most of you probably have already started back running.  If you've already started back, keep this week light and pretty short.  The spreadsheet will look a little different, with color-coded phases that will reflect what we actual do. Don't hesitate to contact your coaches if you have any questions! Lastly, just read a short training tips article, take the time to read....

Run, Eat, Sleep, Repeat. -Katie McGee The body likes routine. Many runners are mystified when their workouts are going poorly because they don't respect the stress/rest cycle. Training stress and life stress are not separate from one another, rather they compound. It becomes impossible to handle heavy training in times of high stress, and it becomes impossible to manage life stress when over training. Many times athletes will get down after a bad workout and report, "I haven't been mentally tough lately," or, "I am totally out of shape." When pressed, they will begrudgingly admit to some "minor" life stress or change in their routines that could be to blame. Some "minor" concerns recently reported by some of my athletes included: moving across the country, getting married, changing jobs, and traveling to three different countries for work in a week. My response to these disparaging remarks about a workout gone badly is usually a gentle reminder that the body likes routine, and when the routine is disrupted training often suffers. A lot of people work under the assumption that elite athletes are more talented and train harder than the rest of us and that is what makes them elite. Although these are factors in their successes, I believe that the biggest advantage that many elite athletes have is their lifestyle. I have had fits and spurts of time when I was able to live like an elite athlete, and I'll admit that running over 100 miles a week, if that's all you have to do, is much easier than working full time, having a family, and not being on a consistent schedule where you can control the many variables in your life that affect training.

So what's the solution? Be mindful of the amount of stress that you are under and take it into account when you head out for a run. Also, if you can possibly take time to get an extra half hour of sleep at night, can take ten minutes to do some deep breathing to reduce stress during the day, or have two extra minutes to pack your recovery snack or drink for post-run, you will see a big difference in your training and racing performances.

championship week

"Victorious warriors win first in their minds, and then go to war" - Sun Tzu, The Art of War

As we begin this week, let's focus on winning the mental battle first.  Each of you will face this battle between positive and negative.  Focus on the positive, push out the negative with positive thoughts. The Native American legend of two wolves teaches us.  There is a good wolf and and evil wolf in each of us.  Which one will win?  The one we feed.  Feed the good wolf with positive thoughts, every day, all week.  Each of you is physically prepared, it is this mental battle that hangs in the balance. Feed the good wolf with positive thoughts, feed the good wolf with positive thoughts!

"Success seems to be largely a matter of hanging on after others have let go."
- William Feather, American author

Practice times for Mon, Tue, and Wed - 9:30 AM.  Below are the workouts for the week for each event group.  We will depart on Wednesday after lunch.

1500m:
mon - 5 x 300 @ 1500GP, r= 60" + 1600j + 3 x 300 cut-downs
tue - light aerobic running + hurdle drills + strides + foot-drills
wed - off
thu - light aerobic running + 3 x 200 @ RP
fri - shake-out in AM + 1500m prelims
sat - light aerobic running + strides
sun - shake-out in AM + 1500m final

10,000m:
mon - 400+600+400+200 @ 1500GP, r= 60" + 1600j + 1600AT
tue - light aerobic running + hurdle drills + strides + foot-drills
wed - off
thu - light aerobic running + 3 x 200 @ RP
fri - shake-out in AM + 10,000m final
sat - light aerobic running
sun - med-long aerobic running

800m:
mon - light aerobic running + strides
tue - 4 x 200 @ GP, r= 30" + 1600j + 3 x 300 cut-downs
wed - light aerobic running + hurdle drills + strides + foot-drills
thu - off
fri - light aerobic running + 3 x 200 @ RP
sat - shake-out in AM + 800m prelims
sun - shake-out in AM + 800m final

3000SC:
mon - light aerobic running + strides
tue - 400+600+400+200 @ 1500GP, r= 60" + 1600j + 1600AT
wed - light aerobic running + hurdle drills + strides + foot-drills
thu - off
fri - light aerobic running + 3 x 200 @ RP
sat - shake-out in AM + 3000SC final
sun - light aerobic running

5000m:
mon - light aerobic running + strides
tue - 400+600+400+200 @ 1500GP, r= 60" + 1600j + 1600AT
wed - light aerobic running + hurdle drills + strides + foot-drills
thu - 6 x 200, r= 200j
fri - off
sat - light aerobic running + 3 x 200 @ RP
sun - shake-out in AM + 5000m final

exams 2016

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.  Also TEXT COACH your mileage from last week.

For those racing ACC's, it is imperative that along with a successful academic week you also have a successful training week.  In order to accomplish this you must manage your week well!

Those leaving for home at the end of the week should stop by the office to discuss a mileage plan for next year.  You should have received an email today with a link to a google doc to sign up for a time this week.  MAKE SURE YOU DO THIS.  Also in the email was a general agenda for the meeting. Be prepared to go over each item on the agenda.  With respect to annual mileage, be prepared to go over how much you have run this year and your thoughts on mileage for next year.  An increase of 10-15% in mileage is normal, anything below 10% is more conservative and anything above 15% is more aggressive.

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu
+ workout - tbd

+ strength & conditioning

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & strength circuit

thursday

800j + dynamic wu

+ sprint work - tbd

+ light aerobic running

+ hip circuit

friday

800j, mcmillan wu

+ workout - tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery

Penn Relays week

Tuesday workout times will be in the AM and will be texted out.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass
(REMINDER:  Yellow Jacket Celebration in evening)

tuesday (7:00 AM)

800j + mcmillan wu
+ 30' easy running + 4 x 300 cut-downs
OR 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (on your own)

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & strength circuit

(Penn Relays group - light aerobic running + strides upon arrival)

thursday

(Penn Relay group - shake-out in AM)

those traveling (mDMR/m4x800):

light aerobic running + strides upon arrival

those not traveling:

800j + dynamic wu

+ 6 x 40m ramp sprints from standing start

+ light aerobic running

+ hip circuit

friday

(Penn Relays groups - shake-out or easy running in AM)
those competing at UGA:
light aerobic running + 2-3 x 200 @ RP
those not competing:

800j, mcmillan wu

+ workout - tbd

+ general strength circuit

saturday

those competing:

shake-out in AM, comp in PM

those not competing:

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

no place like home

Will text out times and workouts for Tuesday.  Some will go in morning, some in afternoon.  Working on figuring out races for next two weeks, which will affect Tuesday's workout.  Get as much rest as possible this week (and always!).

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (AM & PM times)

800j + mcmillan wu
+ 1000's @ 91% or 94%, r= 3'

+ 5x400 + 5x300 + 5x200 @ RP+3-5%, r= equal distance jog
+ 5 x 800 @ 3kSC RP, r= 3' (2nd lap w/ hur for #1, 3, 5)
+ 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides
+ general strength circuits

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 6 x mini-hurdle runs w/ 40m sprint
+ light aerobic running

+ 3 x 200m cut-downs or at race pace, r= 200j

+ hip circuit

friday (AM time - tbd)
shake-out
+ GT INV 3000SC, 1500m, 5000m, 10,000m
+ strength & conditioning

saturday (AM time - tbd)
shake-out
+ GT INV 800m, 4 x 400m
those not racing:
aerobic running
+ stretching

sunday (time - tbd)

long aerobic running @ kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

off week

Note workout times listed...we will be looking at weather for Tuesday and will text any workout time adjustments if they are made.  Friday workout times will be determined mid-week.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 12 x 400 @ RP+3-5%, r= ratio of 1:3 (jog 400)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides
+ general strength circuits
(3000SC barrier work)

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 6 x 40m ramp sprints

+ light aerobic running
+ 3 x 200m cut-downs, r= 200j

+ hip circuit

friday (time - tbd)
800j + mcmillan wu
+ (long-distance) 3-4 miles @ 90%
+ (mid-distance) workout - tbd
+ (3000SC) 5 x 800 cut-downs from RP, r= 4-5' (#1, 3, 5 w/ hur 2nd lap)
+ (800m) 5-6 x 300m @ 105-110% of RP, r= ratio of 1:10
+ strength & conditioning

saturday (on your own)
aerobic running
+ stretching

sunday (time - tbd)

long aerobic running @ kennesaw or river

+ cool-down exercises

+ recovery strategies in training room