Training for State! 1/27-2/8

This block is for our state qualifiers in the 1600m and 3200m. Training for the remainder of this week following the meets if you do not qualify for state will be easy running for 30-50min to recover from indoor season.

Mon, 1/27- Meet (1600m?) or Easy 45min + 8x200m Fast Hill Climbing with Jog Down Recovery (think, controlled speed)

Tues- Easy 40-50min, Core, AIS

Wed (Lactate Dynamics + Power)- WU, 4x (400m @ 3200m Goal Pace, 100m Float, 400m @ 3200m Pace, 100m Float) w/ EZ 3:00 Recovery Between Sets, EZ 5:00, 1x Long Hill at Max Effort, WD + CLC

Note: The "Floats" here are not jogging. They should be brisk, roll-on recoveries.

Thurs- Moderate Long Run of 60-70min, Core, AIS

Fri- Easy 30-40min

Sat (Speed Endurance)- Longer Warm-Up, 200m, 300m, 400m, 400m, 500m, 600m @ 1600m Pace w/ 90-120sec Jog Recovery Between Each, Longer WD w/ Light Strides

Sun- Rest Day

Mon- Easy 50min, Core, AIS

Tues (Sharpening)- WU, 15x 30sec 'Fast'/30sec 'Moderate' on the Greenway, Jog Back on Track, 2x 400m @ Goal 3200m Pace w/ 200m Recovery Jogs, WD

Wed- Easy 40min, Core, AIS

Thurs- Easy 30min, AIS

Fri- Easy 30min w/ Light Strides

Sat- State Meet!!

Distance Training: 1/13-1/31

Mon, 1/13- Speed + Lactic Power: Longer Warm-Up, 10x 200m @ 1600m-800m Pace w/ 200m Recovery Jogs Between Each, jog down to base of hill to the track, 1x Full Hill @ Maximal Effort from the stop sign to the gate, EZ 10min Warm-Down

1/14- EZ 40min, Core, AIS

1/15- Long Run of 70-80min; Colorado Leg Circuit

1/16- EZ 40min, Core, AIS

1/17- Meet

1/18- EZ Running (30-45min)

1/19- EZ Running (30-45min)

1/20- Speed: Warm-Up, 2x 400m, 300m, 200m, 100m @ 1600-400m Pace (EZ 60sec Between Reps, EZ 3:00 Between Sets), WD + Core

1/21- EZ 30-40min, Core, AIS

1/22- EZ 30min, 6x100m Strides on Infield

1/23- EZ 30min, AIS

1/24- Meet or EZ 40min

1/25- Meet or EZ 40min

1/26- Rest

1/27- Meet or Long Run of 70-80min

We will assess training at this point based on state qualifiers. There will be two training routes- one towards the state Indoor meet, one towards Outdoor season- but they will reconverge on February 9.

Winter Training: 12/9-12/29

Training through the winter can be a rewarding challenge.


If you still need a break from Cross Country season, consult with Coach Shaw or Coach Hoyal individually as there is a more "recovery"-based plan available. The following is for those who are 100% healthy and motivated to go after some fast indoor times. Note that the below represents a two-week cycle in which all training elements are progressed either in volume or intensity. Races can be substituted for workouts as needed based on the indoor schedule.

BE SURE YOU ARE RUNNING ON THE WEEKENDS AND ON SNOW DAYS! Injuries often occur when you stress your body on Friday with a workout and don't do anything over the weekend to repair damaged tissue and loosen the muscles through light aerobic exercise. Even 15min of jogging has value. You can't even begin a video game in that time period, so you might as well be running!

Good luck for a successful winter!


500m-1000m Group


Week A

Mon, 12/9- Speed Development: 6-12x 150m Accelerations, building in volume across the winter; maybe put cones every 50m? jog 250m between each

Tues- Technique and Strength: Sets of Team Form Drills, building in volume; also plyometrics in this fashion- Sets of (10x Rocket Jumps, 10x Wide-Outs, 10x Saggital Splits, 10x Single Leg Hops on a forgiving surface)

Wed- Direct Aerobic Support: 6-12x 400m @ 3200-1600m Pace w/ 200m recovery Jogs; build in volume at the same pace; can use 'Hammer' reps here at 5 and 10 if desired

Thurs- Easy Aerobic Run of 40-50min

Fri- Power: Moderate 30-40min + 6-10x 80m Max Hill Sprints w/ Full Recovery

Sat- Competition or Long Run of 50-70min

Sun- Rest

Week B

Mon, 12/16- (Lactic Endurance)- 200m @ 800m Pace, 300m @ 800m Pace, 400m @ 800m Pace, 600m @ 1600m Pace, 3x 200m 'Fast'; LONG recoveries; use the same rep distances, but monitor speed across the winter

Tues- Same as last week

Wed- Competition or Special Aerobic Support as 5K Tempo on Track @ 90% Effort (monitor speed across winter, looking for improvement)

Thurs- Easy Recovery 30-40min

Fri- Competition or Hills: 4-10x 60-90sec Hill Repeats with Downhill Recovery Jogs

Sat- Long Run

Sun- Rest




1000m-3200m Group

Mon, 12/9- EZ 40min + 8-12x 200m Fast Hill Repeats on Heustess Hill w/ 2:00 Recovery Jogging, Colorado Leg Circuit Post-Run (begin with eight, build to twelve)

Tues- EZ 40-50min, Core

Wed- Aerobic Power: Standard WU, 5K Tempo on Track @ Anaerobic Threshold Pace (5K PR Pace + 30sec per mile) OR 20x 30sec 'Fast'/30sec 'Moderate' on Grass or Greenway, WD

Thurs- EZ 40min, Core

Fri- Long Run of 60-80min w/ Final 8-10min 'Fast' (competitive effort)

Sat- Recovery Run (30-40min)

Sun- Recovery Run or Rest


Mon, 12/16- Speed Endurance or Race: WU, 5-8x 500m @ 3200-1600m Pace w/ 400m Recovery Jogs, WD + CLC

Tues- EZ 40-50min, Core

Wed- EZ 50min, 6-10x 10sec Max Hill Sprints w/ Full Recovery

Thurs- Strength Endruance: WU, 2-5x Canova Hill Circuit (as we did during XC season on Kennedy Trails), WD

Fri- EZ 30-40min, Core

Sat- Group Easy Long Run of 60-90min at Moses Cone, Robie Green, Rail Road Grade, etc. (Captains Organize)

Sun- Recovery Run or Rest

Winter Reads and Christmas Gift Ideas

As the holidays approach and winter nears, I thought I'd compile a quick "required reading list" for runners, and a holiday gift guide that will make your winter runs all the merrier. Enjoy!

A Cold Clear Day

This short biography details the athletic career of 1960s American marathoner Leonard "Buddy" Edelen. As a fellow teacher and marathon aspirant, Buddy is one of my personal running heroes. While his career was relatively short-lived due to sometimes extreme training and a persistent sciatic nerve injury, I think any runner can draw inspiration from this lesser-known world record holder of a by-gone era.

Running With The Buffaloes

This iconic story details the 1999 cross country season of the University of Colorado Men's Cross Country Team. A must-read for any young runner, the book is filled with sound training insights from Coach Mark Wetmore, the myriad highs and lows of a nationally ranked collegiate XC team, and what it takes to succeed at the highest level of our sport. Adam Goucher fans will revel in this work, as he plays a chief role in the story's development.

Life at the These Speeds

This is my favorite running novel, and it works well as a coming-of-age piece of modern literature, as well. A darker story by its nature, "Life at These Speeds" details the high school experience of one Kevin Schuller. Kevin is left jaded and somewhat disturbed after a tragic accident disturbs the happiness of his youth, but finds solace in the physical grind and psychological escape that is hard run training. Follow Kevin's path from slave to the 800m track race to innate freedom of spirit in this read-it-again-and-again novel by Jeremy Jackson. Disclaimer: This novel won't be suitable for all young readers, as some of its content and themes are, at times, quite adult. Parental discretion advised; I would rate it a strong PG-13 if it was a film.

The Grid Foam Roller

This product by Trigger Point Therapy, Inc. is a great tool fro every runners looking to massage tight muscles and relieve tesnion after hard training. This one tool will help keep you injury free if you use it consistently and follow usage instructions.

www.tptherapy.com

First Endurance Sports Nutrition

Looking to gain an edge on the competition this winter and spring? Well, that all starts with how well you fuel your body for the demands of training. Choose First Endurance for your next sports drink, recovery shake, or vitamin purchase, and race faster on the track!

www.firstendurance.com

SKORA Running, Inc.

The SKORA Phase in Action

SKORA Running of Portland, OR is a new kid on the block in terms of running shoe companies, but they are making quality zero-drop performance footwear better than anyone else! Founded on simplistic principles to help strengthen muscles, realign the body, and improve running mechanics, you'll be very glad to have a pair of SKORAs in your running shoe rotation.

www.skorarunning.com

Wharton Performance Flexibility Kit

This is truly the gift that keeps on giving for runners. Phil Wharton and his father Jim have worked with the best athletes America has to offer, and have kept them strong and healthy for over twenty years. This kit can be found on their web page, and includes a stretching rope, an instructional DVD, and several other goodies to get you started on the road to optimal health and performance. Team- these are "fun" stretches we do at practice that start with the neck and work their way down the kinetic chain. Check it out!

www.whartonperformance.com

State Meet, Then Moving on to Footlocker South

Pros like Ryan Hall and Meb Keflezighi got their start at Footlocker XC


Saturday saw some great racing at our Region Meet at Charlotte's McAlpine Park. Despite the overwhelming amount of PRs our runners set on the day, we still came up short of a team state qualifier. However, our Kathleen Mansure managed to place high enough in the girls' race to qualify for State next weekend in Kernersville. Congratulations Kathleen, and to everyone who gave it their all last Saturday!

Below you will find the final week of normal season training for Kathleen, and then advanced preparation for Footlocker for those interested in running this classic cross country event.

Kathleen's State Meet Final Preparation

Sun- Regeneration Run as you feel

M- Rest Day

T- EZ 20min WU, Drills, Strides, 800m @ Goal 5K Pace (3:05), 400m Recovery Jog, "Reflex Mile" (1600m of alternating 200m @ ~45sec w/ 200m @ ~50sec), 400m Recovery Jog, 800m Progressive from 44-38sec to practice closing, EZ 10min WD

W- EZ 45min, Core, AIS

Th- EZ 30min, Skips, AIS

F- EZ 25min, Light Strides

S- State XC Meet @ 4pm

Sun- Rest

WHS Footlocker XC Preparation

M, 10/28- Rest Day
T- Rest Day
Wed- EZ 50min + 8x100m Strides
Th- EZ 30min, Core, AIS
F- Long Run of 70min w/ 2x 3:00, 2:00, 1:00 Fartlek @ 5K Effort w/ Equal Recovery Jogs Between Each
S- EZ 40-50min

Sun, 11/3- Rest
M- Mod 50min (Surging 3-4 Hills) + 8x100m Strides, Core
T- EZ 40min, AIS
W- WU, 20x 30sec ‘Fast’, 30sec ‘Moderate’ on Grass Field, WD; OR, 5x 1K @ 98-102% of 5K Pace w/ 200m Recovery Jog
Th- EZ 30min, Core
F- EZ 50min, 8x50m Max Hill Sprints w/ Full Recovery
S- Meet for Long Run (70-80min)

Sun, 11/10- Rest
M- WU, 6K Tempo on Track @ 90% of 5K Pace, WD
T- EZ 40min, Core
W- EZ-Mod 40min, 2K ‘Fast’ on Greenway, WD
Th- EZ 40min, Core, AIS
F- Long Run of 70-80min
S- OYO EZ 40min

Sun, 11/17- Rest
M- WU, 4x 1600m @ 90-95% of 5K Pace w/ 2:00 Recovery Between Each, WD
T- EZ 40min, Skips
W- EZ 50min, Core, AIS
Th- WU, 2x (4x 400m @ 1600m Pace w/ 400m Recovery Jogs); EZ 800m Between Sets, WD
F- EZ 40min, Core, AIS
S- OYO EZ 30min

Sun, 11/23- Rest
M- WU, Pioneer Fartlek w/ 2:00 Recovery on XC Course, WD
T- EZ 30min, Core, AIS
W- WU, 8x 200m @ 5K Pace on Track w/ 200m Recovery Jogs, WD
Th- EZ 30min, AIS
F- EZ 20min, Skips, 4x100m Strides
S- Footlocker South XC Meet

Also, from Coach Mac.

11/16 at Reagan HS in Winston is a 2 mile time trial
11/23 at Providence Day in Charlotte is another one.

For anyone interested.

http://nc.milesplit.com/meets/154810-reagan-2-mile-dash-for-doobie#.Um5oonA3ueY

http://nc.milesplit.com/meets/154810-reagan-2-mile-dash-for-doobie#.Um5oonA3ueY

The Art of Peaking, or How to Run a Cross Country PR

Famous University of Oregon Coach Bill Bowerman Understood the Art of Peaking Very Well

Let's speak briefly on late-season training and what it means to "peak" for a particular event. In our case, this "peak" should coincide with Region, State, and/or the Footlocker South Championship event. To be clear, I don't particularly like the term "peak", thus all of the quotations surrounding the phrase.

To me, peaking is what the distance runner does between the ages of 26-34 when he or she reaches their maximum physical potential in terms of training and racing. In the seasonal microcycle for a young runner, I look at reaching peaks as simply taking the next logical step from where you ended the last season; this isn't a "peak" per say, but a continuous thread of faster racing and harder training that advances your fitness. You shouldn't see the consequential "valleys" that the idea of peaking might invoke at age 16, or even age 26 for that matter. You should keep improving without hindrance if you are physically healthy, resting appropriately between training sessions (and seasons), eating plenty of good food, and working hard at practice. So, how can we maximize our fitness gains at the end of this season? The answer is a complex blend of simple ingredients.

The Taper- Again, I don't like this word. The "taper" is a JROTC haircut, not a defined training phase. I prefer the term sharpening when we are speaking of end of season training protocol. This period may see a reduction in global running volume by a small percentage in the last 10-14 days of a season, a shift to higher quality runs, and a maintanance of run frequency (the times you run per week). For us, the last two weeks of our normal season will see a shift to lower-volume bouts of speed done close to race pace, fewer runs over 45min, and a slight reduction in ancillary training in the form of core work and circuits.

The Athlete- The individual athlete should begin to feel more energetic and less tired from training sessions at this point in the season. I am glad to report that the Varisty is as giddy as ever at practice each day, and seem to have plenty of energy to spare while chatting before and after workouts.

It is essential that the athlete work to maintain his/her body weight at this point in the season, as well. With colder temperatures, heightened school stress, and more intense training/racing, the body will inadvertantly shed weight at this time of year. This is dangerous on a number of levels.

First, the weight a runner typically loses is much needed muscle mass that can be used to power the body at high speed and protect the soft tissue, bones, and tendons from injury. Further, weight loss coincides with suppressed immune function, which could make the athlete sick right before his/her goal races of the season. Have your athlete consider a zinc and Vitamin C supplement for the last two weeks of the season to stay strong and healthy. Also, make sure your runner is eating enough at meal times, especially in the form of complete protein (meat, eggs, dairy, soy products if vegetarian), healthy fat (nuts, olive oil, avocado, etc.), fruits/vegetables, and carbohydrates to fuel exercise performance. For more on high school nutrition, see www.pulseracingteam.blogspot.com

The Race- On race day itself (Region, State, Footlocker), be sure to eat a good breakfast that digests easily, have a cup of coffee or tea if you are a regular caffeine user (caffeine in moderate doses can be performance enhancing), and try to relax the mind. If you are mentally calm, the body will follow. A relaxed body, confident mind, and positive outlook is pivotal to success. If you believe that you can run a 30sec 5K PR, then you can. If you don't believe it, then you have already under-performed. Trust your training, and banish all doubt! Running is not a sport for cynics.

The vast majority of world records have been set using a negative split race strategy. This means that you should start at a pace slightly slower than you finish, not the opposite. This allows the body to naturally warm-up into the race, keep you aerobic as long as possible before tipping over the red line (which is necessary, too), and prepare you to run at your potential for the final 3/4 of the race.

For instance, a male runner looking run 16:40 for 5K (an average of 5:20 pace per mile) might go out in 5:24, then 5:20, then feel great and run 5:10 for the last mile with a big kick to inadvertantly break 16:30.

A female looking to run 19:30 (~6:18 per mile) for 5K, might follow suit and run a 6:24 first mile, then 6:18, then 6:08 to easily dip below their goal.

These would both be big PRs thanks to a very intelligent race. I call this "controlled aggression". You certainly want to be passionately assertive in a race, but not overly bullish the first mile (or 800m, for that matter). Start the race with your head, but always finish with your heart.

Best of luck to the WHS Pioneer Varisty teams as they approach their goal races for the season!

Training, 10/6-11/2

Deshawn Grimes sprints to a new PR at Wendy's!


Hopefully everyone came away from the Wendy's Invitational with a new PR, as the next week will feature reduced volume and intensity for the most part. It is important to schedule rest at this point in the season to adapt to previous training, prevent injury/illness, and regroup for a final charge at Conference, Region, and State!

Sun, 10/6- Rest

Mon- Easy Run + Core

Tues- XC Meet in Ashe County for JV; Varsity will stay behind for a workout with Coach Hoyal- Longer Warm-Up, 1600m Time Trial on Track, 5min Recovery Jog to Holt Hill, 6x 200m Fast Ascents with Jog Down Recovery, Warm-Down (Specific Speed/Strength Endurance)

Wed- Easy Run + Light Circuits (Team Tradition- Flour Run?)

Thurs- Long Run of Moderate 60-80min

Fri- Option A) Race The Knob in Downtown Boone at 6pm (Two-Miles Steep Uphill Climbing)

Option B) EZ 30-40min + Max Hill Sprints

Sat- OYO Recovery Run

Sun- OYO Recovery Run

Mon, 10/14- Pioneer Fartlek w/ 60sec Recovery on XC Course (Specific Endurance); Or, EZ 40min w/ 10x100m Strides for JV

Tues- Easy Run + Abs

Wed- Conference XC Meet at Freedom!

Thurs- Recovery Run + Circuits

Fri- WU, 11x 400m @ 5K Goal Pace w/ 60sec Jog Recovery + 600m 'Free' (on track), WD (Pace Practice + Lactic Power)

Sat- Group Long Run of 60min Organized by Captains; Valle Crucis Fair

Sun- OYO Recovery Run or Rest if needed

Mon- WU, 20x 30sec 'Fast', 30sec 'Moderate' on Grass, WD (Lactate Dynamics)

Tues- EZ Run + Light Circuits

Wed- WU, 8x 200m @ 5K-1600m Pace w/ 200m Jog Recovery on Track, WD (Speed)

Thurs- EZ 30-40min, AIS

Fri- EZ 20min, Mobility Circuit, Skips, Drills, Strides,

Sat, 10/26- Region XC Meet at McAlpine!

Sun- Rest

Mon- EZ 40min, Core, AIS

Tues- WU, Pioneer Fartlek w/ 2:00 Recovery on XC Course, WD (Sharpening)

Wed- EZ 40min, Core, AIS

Thurs- EZ 30min, AIS

Fri- EZ 20min, Mobility Circuit, Skips, Drills, Strides

Sat, 11/2- State XC Meet at Kernersville!