Our guys and gals have started their summer base training and I hear it is going well so far...since we cannot have much contact with them over the summer. It is frustrating as a coach, because the preparation that is done in the summer can ultimately determine how well we do throughout the season and we are limited on how much involvement we can have in that preparation.
At this point in the summer, most of the veteran guys should be around 70-80mpw, while the veteran girls should be around 50-60mpw. I really try to emphasize running on soft surfaces like dirt or granite trails while getting your body used to the volume. Here is an example of what one of the weeks may look like during this early phase of summer for our guys (this is from my personal log, I am following a similar program):
May 26th
M 9 easy w 4X30sec strides 5-10k pace, felt a little tired from the day before
T 7 easy AM, 4 easy PM felt pretty good both runs
W 8.5easy, legs felt light, stomach hurt after
T 6 easy AM, felt ok breezy, 5.5 PM Hot Windy, took it easy, stopped for water in the middle
F 2 Shakeout AM, 6 Fartlek PM 1/2/3/4/5/4/3/2/1min w/1min recovery extremely hot 95+, ran controlled, legs felt good
S 5.5 easy AM, 5.5 PM felt great
S 14.5 Canyon, hot picked it up towards the end felt good
Total 73.5 miles
It is only a matter of time before we are up to 100mpw...this week should be anywhere from 80-90mpw.
Monday, June 9, 2008
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