What We Want Weekly – Back for More (Updated)
So some people went away, and some stayed home, and some of both groups raced at the Big Burrito, but everyone got to sleep in if they wanted to. But now we all have to go back to school in the morning, and that is not much fun.
But we are heading into the big meet section of the year, and that is fun! A lot of people will be wrapping their season up in the next 17 days, so we’ll be shifting toward peaking workouts and being sure you are rested for meets. For others, it is five weeks until the state meet, and you can expect some pretty hard work the next couple of weeks. But it will be interesting work, and tell us a lot about what you are ready to run, at least if the weather cooperates and lets us have workouts where the times mean something.
A note about workouts and footwear: At this point in the season, most of the fast workouts mean fast. It’s hard to go race-pace or faster wearing training shoes. Bring your racing shoes on the days we work out (or just bring them every day.) Life is better when your feet weigh less.
Most people will do something tempo-related or long VO2-max type intervals on Monday, since you may still be recovering from a really fast Saturday race. In addition to a short speed day (Thursday for most people) anyone who doesn’t regularly race a 400, or who does regularly race a mile, will have a tempo day, a VO2 max day, and a lactic acid tolerance day. If you race Saturday, that will be one of the two latter workouts (2-mile is VO2max, 800′s and 400′s are lactic acid, and the mile is somewhere in between), so the rest of the week will be planned accordingly.
If you don’t race Saturday, we will have a race-simulation workout Friday. Specific details for all the workouts will be added to this post before noon Monday, so check back for that, but do bring your spikes.
- Mon – Long speed workout – 3 x Hammer Mile: 4×400 with 60 seconds recovery, done at mile race pace, except the third one is as fast as you can run. If you do this right, the last lap of the set will feel like the last lap of a mile. 8-10 minutes recovery between sets. Who – Hailey, Doria, Madison, Hannah, Darby; Bryan, Josh, Andrew V., Dustin, Matt, Dylan, Jacob. Short speed workout: 3-4 x 300 meters (rest 45 seconds) 200 meters. The 300 should be fast (800 pace) and the 200 should be really fast (as fast as you can handle for 200 meters). For people with 800 PR’s slower than 2:50, we will do 200-200 instead of 300-200. 6-8 minutes recovery between sets. Everyone should aim for four sets. Who: Everyone who wasn’t listed in the long speed workout, except Peter who should do tempo and then cross-train on Tuesday. These two groups should use different lanes. It might actually be easier for the Hammer Mile to use lane 3, since the start and finish of everything are so close. The shorter speed group can use lane 1. Be sure to do at least 10 minutes cooldown at the end, and then everyone must do circuits or weights.
- Tues – easy pace, medium distance run. Crazy feet and hurdle drills for everyone. 30 meter acceleration sprints for those who did Hammer Miles on Monday; strides for everyone else.
- Weds – Tempo day for most people. Longer tempo for: Josh, Andrew V., Matt,Darby, Hailey, Madison, Kathleen, Lynde, Hannah. Everyone else do tempo 400′s, somewhere between 8 and 15 of them (we’ll discuss at practice.) This can be done on the field to get a day away from the track. Circuits or weights after for everyone.
- Thurs – for those racing Saturday: 8 x 150′s or 200′s. If the races are 800 or less, it will be 150′s. Jog all the way around to start again. For those not racing – easy day to prep for Friday’s time trial (follow the Friday schedule for those who are racing.)
- Fri – easy pre-meet day for those who are racing Saturday, with crazy feet, drills, abs, and hurdle drills. For those not racing, we will do some timetrials. For most people it will probably be a 600, a 400, and then 2 x 200 at the end. This may be adjusted into something longer for a few people, but it will be like a race so come prepared, and the rest of us will be cheering.
- Sat – meet in Asheville. For those not going, easy long run. For those who are going – there will be something fast after the race if you only have one race. Fast 100′s if the race is a 3200, tempo if the race is shorter.