Monday- Everyone does Core workout #1
Group 1- 30 minutes. If you have been running 30 minutes without walking (or close to it), this week I want you to work on going a little bit more distance in those 30 minutes. There comes a point where we just have to make ourselves a little uncomfortable and work hard. If this sport were easy, it would be called football or something! :) I am only allowed to go there b/c I am married to a fb coach! :) After this week, I will move you up a group... just be sure you remind me.
Group 2- 2 miles easy
Group 3- 4 miles easy
Group 4- 6 miles if I did not tell you your pace on Tuesday, email me. This is important... faster is not always better!
Group 5- 8 miles (8-8:20 pace)
TUESDAY- Practice, 3:30, Ballard Park XC trail
WEDNESDAY-
Group 1, 2, 3- Rest
Group 4, 5- easy 2 for recovery
THURSDAY- Strength workout #1
Group 1- 30 min
Group 2- 2 miles
Group 3- 3 miles
Group 4, 5- 4 miles
FRIDAY- Everyone core workout #1
SATURDAY- PONTOTOC RIDGE RUN 5K.... or 3-5 miles at home
Showing posts with label workouts. Show all posts
Showing posts with label workouts. Show all posts
Sunday, March 21, 2010
Tuesday, March 16, 2010
Groups
Ok, I divided everyone up according to practice last Thursday... THESE ARE NOT SET IN STONE!!! In fact, many of you BETTER be moving up with in the next six weeks! I will tell you when to move up... Be patient, and remember that it is better to take it slowly. We do not want to increase mileage by more than 10% per week! Here are your groups:
Group 1
Shanda Martin, Andy Young, Emily Holder, Miriam Sanders, Margaret Chunn, Nathan Baggett, Mark Chunn, Eryn Sanders, Jonathan Stephens, Carson Mims, Nicholas Massey, Tylan Whitefield, Caleb Cobb, Raeleigh Stephens, Noah Corbin, Macain Chunn, John Nanney, Kelley Crampton, Hannah Gunnells, Richard Gunnells, Becky Payne, Leslie Howe
Group 2
Ashley Holder, Haley Stegall, Claire Newell, Kirsten McAfee, Jessee Nanney, Sarah Gunnells, JP Mims, Tariq Whitefield, Hannah Stegall, Alec McAfee, Mycah Sanders, Scott Stegall, Sarah Duley, Jonathan Crampton, Andrew Snyder
Group 3
Mercy Cobb, Landers Pannell, Logan Chapin, Noelle Cobb, Kendra Sanders, Tyler Cobb, Clay Johnson, Brandon Newell, Cale George
Group 4
Josh Minnis, Olivia Johnson, Julie Johnson, Martha Chunn, Catherine Snyder
Group 5
Forrest Tate
Groups 2-5 will be doing workouts at 80% of current race pace. I will let you know these paces. Each time we race, I will adjust your paces if necessary. For some, this will be speeding up on training runs. For others, this will actually mean slowing down on training runs. THIS IS OK. If you are feeling stubborn or rebellious about slowing down to the pace I specify, please speak to me. I will explain the science behind what we are doing. I am not just making this up... we have a "MASTER PLAN!"
Here are your workouts for the rest of the week:
Wednesday: Everyone does Core Workout #1
Groups 5, 4, and 3- 2 miles easy
Group 2- 1 mile easy
Group 1- no running
Thursday: Everyone does Strength Workout #1
Group 5- 8 miles
Group 4- 6 miles
Groups 3, 2- 2 miles
Group 1- 30 minutes exercise... keep working toward 30 minutes without walking
Friday- OFF
Saturday- Everyone does Core #1
Groups 5, 4, 3- 4 miles
Group 2- 3 miles
Group 1- 30 minutes
Sunday- OFF
Group 1
Shanda Martin, Andy Young, Emily Holder, Miriam Sanders, Margaret Chunn, Nathan Baggett, Mark Chunn, Eryn Sanders, Jonathan Stephens, Carson Mims, Nicholas Massey, Tylan Whitefield, Caleb Cobb, Raeleigh Stephens, Noah Corbin, Macain Chunn, John Nanney, Kelley Crampton, Hannah Gunnells, Richard Gunnells, Becky Payne, Leslie Howe
Group 2
Ashley Holder, Haley Stegall, Claire Newell, Kirsten McAfee, Jessee Nanney, Sarah Gunnells, JP Mims, Tariq Whitefield, Hannah Stegall, Alec McAfee, Mycah Sanders, Scott Stegall, Sarah Duley, Jonathan Crampton, Andrew Snyder
Group 3
Mercy Cobb, Landers Pannell, Logan Chapin, Noelle Cobb, Kendra Sanders, Tyler Cobb, Clay Johnson, Brandon Newell, Cale George
Group 4
Josh Minnis, Olivia Johnson, Julie Johnson, Martha Chunn, Catherine Snyder
Group 5
Forrest Tate
Groups 2-5 will be doing workouts at 80% of current race pace. I will let you know these paces. Each time we race, I will adjust your paces if necessary. For some, this will be speeding up on training runs. For others, this will actually mean slowing down on training runs. THIS IS OK. If you are feeling stubborn or rebellious about slowing down to the pace I specify, please speak to me. I will explain the science behind what we are doing. I am not just making this up... we have a "MASTER PLAN!"
Here are your workouts for the rest of the week:
Wednesday: Everyone does Core Workout #1
Groups 5, 4, and 3- 2 miles easy
Group 2- 1 mile easy
Group 1- no running
Thursday: Everyone does Strength Workout #1
Group 5- 8 miles
Group 4- 6 miles
Groups 3, 2- 2 miles
Group 1- 30 minutes exercise... keep working toward 30 minutes without walking
Friday- OFF
Saturday- Everyone does Core #1
Groups 5, 4, 3- 4 miles
Group 2- 3 miles
Group 1- 30 minutes
Sunday- OFF
Thursday, March 11, 2010
Workouts
Wow! What a great turn out today! I will have more details before the end of the weekend, but here is what I would like for you to do between now and Tuesday:
If your time trial was 30:00 or slower today, I would like you to exercise at least twice before practice on Tuesday afternoon. Each time, use a watch and jog/walk for 30 minutes. Work at pacing yourself so that you do not have to walk! I would rather you jog very, very slowly for a longer time than do a sprint/walk pattern!
If your time was between 25:00 and 30:00, I would like you to run 3 miles twice before Tuesday. Do this at an EASY pace. Today was a hard day, and Tuesday will be a hard day, so these are RECOVERY runs. Please listen to me here!
If your time was under 25:00, I would like you to run twice before Tuesday as well. One easy 3 mile run and one easy 4-5 mile run, depending on how much you have been running. As mentioned above, these are recovery runs, so let your body recover! If you are disappointed in your time, pushing yourself hard every time you run is NOT going to make you faster... You have to keep the hard/easy pattern!
Tuesday we will be doing quite a bit of strength and conditioning. I will post descriptions of the exercises this weekend, and you can become familiar with some of them.
If your time trial was 30:00 or slower today, I would like you to exercise at least twice before practice on Tuesday afternoon. Each time, use a watch and jog/walk for 30 minutes. Work at pacing yourself so that you do not have to walk! I would rather you jog very, very slowly for a longer time than do a sprint/walk pattern!
If your time was between 25:00 and 30:00, I would like you to run 3 miles twice before Tuesday. Do this at an EASY pace. Today was a hard day, and Tuesday will be a hard day, so these are RECOVERY runs. Please listen to me here!
If your time was under 25:00, I would like you to run twice before Tuesday as well. One easy 3 mile run and one easy 4-5 mile run, depending on how much you have been running. As mentioned above, these are recovery runs, so let your body recover! If you are disappointed in your time, pushing yourself hard every time you run is NOT going to make you faster... You have to keep the hard/easy pattern!
Tuesday we will be doing quite a bit of strength and conditioning. I will post descriptions of the exercises this weekend, and you can become familiar with some of them.
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