2014 Post-Track/Early Summer XC Training

The below training should follow the track season and a rest week. We will reorganize as a team in June for summer practices. The Hunter's Heroes 5K is on June 7. This race begins at the Watauga County Sheriff Department at 8:30am, and features a very fast course down King Street and onto HWY 321. This will be a great way to test your 5K fitness after track, and give us a good benchmark for summer training. Consult with Coach Hoyal or Coach Mac if you have questions about the training below. You will notice a large gap of time for some of the easy runs; this is meant to allow those recovering from injury, etc. to ease back into things, and for those 100% healthy a chance to develop their aerobic base.

Also, we are trying to create running logs for everyone to track their work-outs and races for the next year. These are great for college recruiting, tracing injuries, and monitoring progress. We want to have a 500ml club for boys and a 300ml club for girls over the summer with awards to those who hit these marks. Let us know your interest.

Period of Regeneration and Developmental Training for Fall Cross Country

Monday, May 12- Easy 30-60min Run, Core

Tues- Easy 20-40min, Drills for Technique (50-60m Each; High Knees, Tail Kicks, Caraoka, Backwards Running, Ankle-Over-Ankle, Straight-Leg Run, Power Skipping for Height)

Wed- Easy 30-50min, Core

Thurs- Easy 30-50min, Colorado Leg Circuit

Fri- Easy 20-40min, Drills for Technique (as above)

Sat- Easy 30-50min

Sun- Rest

Monday, May 19- Easy Long Run: 40-70min, Core

Tues- Easy 30-50min, Drills

Wed- Easy 30-50min

Thurs- Easy 30-50min, Drills, Core

Fri- Easy 30-50min, Colorado Leg Circuit

Sat- Easy 30-50min

Sun- Rest

Monday, May 26- Long Run: Moderate 50-75min, Core

Tues- Easy 20-50min, Drills

Wed- Easy 30-50min + 4-6x 12sec Max Hill Sprints with Full Recovery (~2:00 jogging recovery)

Thurs- Easy 20-50min, Drills, Core

Fri- Easy 30-50min, CLC

Sat- Easy 30-50min

Sun- Rest

Mon, June 2- Long Run- Moderate 50-70min, Core

Tues- Easy 20-50min, Drills

Wed- Easy 30-50min, 5-7x 12sec Max Hill Sprints

Thurs- Easy 20-40min, Core

Fri- Easy 20-40min

Sat- Hunter's Heroes 5K @ 8:30am

Sun- Rest

Distance Training: 2/17-3/2

This block will kick-off outdoor track season for the distance group (800-3200m). For now, everyone's goal is to log two solid weeks of fundamental work together before moving on to the more specific event training to come.

Monday, 2/17 (Strength-Endurance)- EZ 30min, 2-3x Kennedy Trails Hill Circuit w/ 5:00 Recovery Between Each, Easy Warm-Down

Tues- EZ 30-45min, Core, AIS

Wed (Pace Practice)- Standard Warm-Up (Easy 15min, Skips, Drills, Strides), 8x 200m @ 1600m Pace w/ 200m Recovery Jogs, Warm-Down

Thurs- EZ 30-45min, Core, AIS

Fri (Endurance)- Long Run of Moderate 60-80min

Sat- Recovery 30min

Sun- Recovery 30min

Mon, 2/24 (Aerobic Power)- WU, 5K Tempo @ 90% of 3200m Pace (Track or Greenway), WD

Tues- EZ 30-45min, Core, AIS

Wed (Lactic Power)- EZ 30min, 5x 60sec Very Fast Hill Repetitions w/ 4min Recovery Jogs, WD

Thurs- EZ 30-45min, Core, AIS

Fri (Strength Endurance)- WU, 4-6x 400m Track Circuits, WD

Track Circuit- Lower Body or Core Exercise, 300m 'Fast', 50m Jog, LB or Core Exercise, 50m Walk, Repeat

Sat- Recovery 30min

Sun- Rest Day

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