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Post by PollockisLost on Jun 19, 2006 21:04:27 GMT -5
For all those graduating, here is a thread to discuss the various summer workout schedules for some of the nations finest collegiate XC programs.
Can't wait to here what those crazy coaches have you doing.
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Post by PollockisLost on Jun 19, 2006 21:09:58 GMT -5
As of right now, the Geneseo summer schedule has not gone out. Coach Woods said to expect it around late June.
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Post by Soprano on Jun 19, 2006 22:17:13 GMT -5
Ya, I'm in my two week break and am just sending my coach the freshman incoming survey. My summer training schedule will be based off of that. I'll post here when I get it.
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Post by The Wise One on Jun 19, 2006 23:24:18 GMT -5
interested in mine? here it is:
oh, well. it seems to have been left in queensbury. Steve Soprano.
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Post by The Wise One on Jun 24, 2006 2:04:11 GMT -5
magic:
Wk Workouts Miles 1 Easy Running 35 2 Easy Running 35 3 Easy/Moderate Running 40 4 Easy/Moderate Running 45 5 1 tempo, 1 LSD 50 6 1 tempo, 1 LSD, 1 hilly run 55 7 1 tempo, hilly runs 60 8 1 tempo, 1 fartlek, 1 hilly LSD 65 9 1 tempo, 1 LSD, 1 easy hilly run 60 10 1 tempo, 1 hill workout 70 11 1 tempo, 1 hill workout, 1 LSD 75 12 1 tempo, 1 hilly fartlek, 1 LSD 78 13 1 tempo, 1 fartlek, 1 hill workout 70 14 1 tempo, 1 hilly fartlek, 1 LSD 80 15 PreSeason at School 80 16 PreSeason at School 80 17 Week of First Meet 75
and there you have it.
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Post by PollockisLost on Jul 7, 2006 16:21:01 GMT -5
Here is my schedule - It's a little cryptic, I think I'll do less of this schedule and more mileage.
Mon, week 1 – fairly fast training run, push last ½ mile, finish with 5x20m hill bounds Tue, " - fairly long run with plenty of hills Wed, " - long run but ez on the pace, 1 x 1000m @ what you think race pace for you is Thurs, " - am: ez 3 or 4 miles pm: 3 mile tempo run Fri, " - x train or rest Sat, "- 80% run, finish with 5 x 30 meter hill bounds Sun, " - Long extended run (hopefully 10 or more), finish on track with 4x200 on the 60 Mon, week 2- rep last Monday's wkot, do 30 meters for the hill bounds Tue, week 2- last Tuesday's wkot Wed, week 2- long and ez, finish w/ 1 x 1200 @ race pace Thr, week 2- am: ez 3 or 4 miles pm: 5 x 1000 @ tempo pace, rest 1 min Fri, " - rep last Wednesday but no 1x1k Sat, " – EZ run, finish with 5 x 30 meter hill bounds Sun, " - rep last Sunday's wkot, add a fifth 200 to the number Mon, week 3- 80% run, finish with 5 x 40 meter hill bounds Tue, "- rep 6/6 wkot, 4 x 100 lactates (wind sprints that follow quickly upon each other - don't rest long) Wed, " - long and ez, finish w 1x1200 @ race pace, rest 1 min, 1x300 all out on track Thr, " am: ez 3 or 4 pm: rest or xtrain Fri, " - 4 mile tempo run Sat, " - long and ez with some hills Sun, " - Long and extended run, 11+, finish with 6x200 on the 70 Mon, week 4- rest Tue, " - 80% run Wed, " - am:3-4 ez pm:long and ez with some hills Thr, " - am:3-4 ez pm: ez Fri, " – EITHER an Anaerobic Threshhold run on a good track or a 5k, 8k, 10k road race on Sat) FOR THE AT RUN: If you run 15-16 min for a 5k, try to run 3 miles on track under 16 min If you run 16 - 17 min " " , " 3 " under 16:40 If you run 17 - whatever " , " 3 " under 17:30 Let me know how this goes (e-mail me); You want to see where you are after 6 weeks (SO DO I) and this is a good way to do it. I WILL BE EXPECTING A LOT OF E-MAILS TOMORROW OR SUNDAY – DON’T LET ME DOWN – COMMUNICATE TO ME NO MATTER WHAT THE RESULTS ARE!! Sat, week 4 - ez run (If you race here, just flip flop this with Friday's wkot) Sun, same as last Sunday but no 200's on the minute
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Post by Soprano on Jul 7, 2006 16:27:58 GMT -5
Haha, seems real specific. What does a long easy run mean exactly?
And my mileage is going to get up to 80-85 this summer, more specifics to come.
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Post by tomwilliams on Jul 7, 2006 20:47:44 GMT -5
Haha, seems real specific. What does a long easy run mean exactly? And my mileage is going to get up to 80-85 this summer, more specifics to come. well steve the run will be long, and easy . .. I only get up to about 75 mpw, alot of base stuff, should be good
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Post by Soprano on Jul 7, 2006 22:10:44 GMT -5
Haha, seems real specific. What does a long easy run mean exactly? And my mileage is going to get up to 80-85 this summer, more specifics to come. well steve the run will be long, and easy . .. Ha, well I'm looking for some kind of mileage. Based on what Danny posted, we have no clue if his summer is getting up to 60 miles a week or 150.
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Post by The Wise One on Jul 7, 2006 22:16:24 GMT -5
mileage seems to be the general trend...our froshies are doing 60-70 depending on how much they did during their senior year xc season.
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Post by Soprano on Jul 17, 2006 9:36:57 GMT -5
Here is what my training looks like for the next two weeks:
July 17th-July 23rd (70.5 mile week):
Mon, 7/17/06- 8.5 miles with strides 4 mile double
Tues, 7/18/06- 5 miles
Wed, 7/19/06- 8.5 miles uptempo run 4.5 mile double
Thurs, 7/20/06- 9 miles
Fri, 7/21/06- 8.5 with strides(during run) 4.5 mile double
Sat, 7/22/06- 5 miles
Sun, 7/23/06- 13 miles uptempo at end
July 24th-July 30th (60+mile week):
Mon, 7/24/06- OFF or easy run
Tues, 7/25/06- 6 miles
Wed, 7/26/06- 8.5 miles with strides 4.5 mile double
Thurs, 7/27/06- 8.5 miles 4.5 mile double
Fri, 7/28/06- 10 mile uptempo run
Sat, 7/29/06- 8.5 miles 4.5 mile double
Sun, 7/30/06- 5 miles
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Post by The Wise One on Jul 17, 2006 9:58:55 GMT -5
thats impressive. definitely D1, with three doubles a week. even our seniors (if we had any) only do 2 doubles a week.
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Post by Soprano on Jul 17, 2006 16:52:37 GMT -5
Ya, the three doubles a week is definitely going to be a big change for me this summer. But the whole idea of them he said is to make it easier to get higher mileage and there is less chance of injury compared to doing it all in singles. Plus, it's supposed to be good for blood flow and capilaries and stuff like that.
So three doubles might get a little tiring, but I guess it's what makes those 5 mile rest days possible so I'll take it.
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Post by The Wise One on Jul 17, 2006 22:36:11 GMT -5
totally good for you, and not that tiring on your legs...but its just more workouts per week...that in itself is mentally exhausting and pretty challenging. not to mention how much laundry you'll hafta do...
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Post by Soprano on Jul 18, 2006 2:28:42 GMT -5
not to mention how much laundry you'll hafta do... Hahaha, tell me about it, I just went out and bought three more pairs of running shorts from Sean at Sports Shoe Center and I still don't have enough to make it through an entire week.
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