new phase and tolstoy

Time to switch gears a little and enter a new phase of training...aerobic short specificity.

Aerobic, because we want to stay aerobic, not anaerobic
Short, because the repetitions will not be long
Specificity, because generally repetitions are at 6k/8k goal pace

We're just trying to get used to running a faster pace again and you will need complete recovery between repetitions, so do not start another rep until fully recovered from the previous one.  The short repetitions combined with the long recoveries will prevent the build-up of any oxygen debt.

Sunday, Monday, Wednesday, Thursday, and Saturday stay the same as previous weeks.  The only exception would be Thursday where you could substitute 6-8 short (~10") hill sprints with a walk-down recovery for the 6-8 x 80m fast strides, if you want to.  Tuesday and Friday now become, for the most part, fartlek type workouts.

For this week:

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 4' easy recovery

Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%

For the women to determine their 6k pace, figure out your 5k pace in terms of minutes per mile, then add about 3".  For the men to determine their 8k pace, figure out your 5k pace in terms of minutes per mile, then add about 10".  These are off your XC 5k goal pace, not your current race pace.

For the 85% and 65% efforts, choose a current 5k time from the pace chart that you are confidant you could run right now, then look at the 85% and 65% columns for that 5k time.  You should adjust your times slower if your are running in hot and/or humid conditions.

Lastly, read the Tolstoy quote above...patience and time are always important, but certainly so at the beginning of a new phase.  Do not work too hard too soon!

updated schedue

Below is the schedule for the fall cross country season listing the date and location of each competition.  Also listed is the number of each gender we anticipate traveling along with the race distances.  The Sep 1 meet is hosted by Jacksonville State and we anticipate traveling with as many as possible excluding those who competed the weekend before at Griak.  We'll have great opportunities this fall...LET'S GO TECH!

Lastly, this is the last week of just easy running and building our volume up before beginning the next phase, which will consist mostly of short fartlek-type efforts at xc distance race pace with sufficient aerobic recoveries.

Saturday, Sep 3 @ UGA; Athens, GA (16 / w= 5k / m= 8k)
Saturday, Sep 24 @ GRIAK; Minneapolis, MN (12 / w= 6k / m= 8k)
Saturday, Oct 1 @ FOOTHILLS INV; Oxford, AL (w= 5k / m= 8k)
Friday, Oct 14 @ BAMA; Tuscaloosa, AL (16 / w= 6k / m= 8k)
Friday, Oct 28 @ ACC's; Cary, NC (10 / w= 6k / m= 8k)
Friday, Nov 11 @ NCAA SOUTH; Tallahassee, FL (7 / w= 6k / m= 10k)
Saturday, Nov 19 @ NCAA's; Terre Haute, IN (7/ w= 6k / m= 10k)

from the mountains to the pacific northwest and a partial schedule

In the mountains of North Carolina for the start of running camp.  At the same time following the Olympic Trials out in Eugene.  So suffice to say every day is fully immersed in our sport!  But also thinking and planning for our fall season, working to finalize our schedule.  I'll post what is set, and then update later.  We're giving a lot of thought to the middle of the season so we're still not set there.

Saturday, Sep 3 @ UGA (w= 5k / m= 8k)
Friday, Oct 14 @ BAMA (w= 6k / m= 8k)
Friday, Oct 29 @ ACC's in Cary, NC (w= 6k / m= 8k)
Friday, Nov 11 @ NCAA South in Tallahassee, FL (w= 6k / m= 10k)
Saturday, Nov 19 @ NCAA's in Terre Haute, IN (w= 6k / m= 10k)

reppin out west

Not much time to post, about to leave for the track in Clovis, CA for the last day of the US Junior National Championships.  Amy races in the women's 1500m final after doing a great to qualify from the prelims with a 4:35.79.  Bria competes in the triple jump after winning the women's long jump yesterday, breaking her own school record with a jump of 6.49m / 21' 3.5"; with the win she qualifies for the US Junior National team which will compete in the World U20 Championships in Poland in July.  And Avery finished 7th last night in the men's 800m final in 1:50.43, after qualifying for the final with a 1:50.09 in the prelims.  So good stuff happening out here!  And we've made two trips in the last two days to see Yosemite National Park.  Don't miss it if you're ever out this way!

summer '16 roll call

Everyone should have received an email regarding the annual summer roll call on our facebook page.  We're hoping for 100% participation!  It was neat just looking through the previous summers' roll call, so we can't wait to see this year's!

Along with the roll call instructions was the strength-training schedule.  As always, ask if you have questions.  Focus on the correct execution of each exercise and do not just go through the motions.  The summer strength training is very important and will provide a foundation for the rest of the year.

Lastly, a small group heads west to Clovis, CA to compete in the US Junior National Championships...Amy in the women's 1500m, Avery in the men's 800m, and Bria in both the women's long jump and triple jump.  Everyone wish them well!

moving forward

Hopefully everyone had a good first week back of training on the schedule.  Don't forget to post your mileage for last week in the comments section.  Strength training will be added this week, a schedule will be emailed early in the week.  The summer is a great time to increase strength in all areas, and to strengthen weak areas.  Make a commitment to work hard to make important strength gains.

There was some great coverage of the NCAA Championships in Eugene (commentators not withstanding!), hopefully you were able to watch and be inspired!  Courtney Frerichs of New Mexico became an NCAA Champion and set a collegiate record in the process.  As a high school senior in Missouri she was 54th in her XC state championship race and ran a personal best of 2:24 for the 800m in her spring track season.  Her story is awesome.  To be sure, talent is important, but do not underestimate how important commitment and desire are!

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!