20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
3 - 5 X 800 with equal rest at 80-85%
For the McMillan pace calculator Click here Pace Calculator
Coach Cindy will make teams for the 4 X 400 relay!!! with batons too!
Cool Down - 1/2 mile ez, 4 stretches and treats!
Training Tip of the Week:
For the Runners Worls Article Click here for Tip of the Week
Check out these 3 pre run yoga stretches you can do without me this fall and winter!
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
Timed Mile #3 Please record your time with Coach Cindy at some point in the practice
allow full recovery then run 1 -2 X 1000 (400 @10K pace, 400 @ 5K pace, 200 fast) with up to equal rest
Cool Down - 1/2 mile ez and 4 stretches
Training Tip of the Week:
I am firm believer in the importance of whole-body strength for runners including a strong core, balance, flexibility, and the mind-body connection. Developing all of these areas helps build endurance as well as provide you with a built-in "back-up" system, because each area supports the other. A strong core supplies the energy and supports the legs. Flexibility and balance helps prevent injury. Having a strong mind-body connection helps a runner become more aware of his/her body, knowing when to pull-back or push-through without injury. Breathing is also key to the endurance athlete.
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
A repeat favorite !
Warm up - 20 mins ez jog
Stretch/Strength - led by Coach Cindy
Intervals - 4 - 8 X 800 in groups of 3
draft a lap, lead a lap, rest a lap
use the mcmillan running calculator with your mile time to get your pace.
it can be somewhere between the cruise pace and the speed workout middle or long distance pace.
Cool Down - 1/2 mile ez and 4 stretches
Training Tip of The Week
Injury Proofing your Body by Hal Higdon
Many injuries suffered by runners are unnecessary, totally unnecessary. If you want to experience fewer injuries than in the past, you need to learn from your mistakes. Not all runners have bulletproof bodies. We all differ in our biomechanics and our susceptibility to injury. If you want to maximize your success and enjoyment as a runner, you need to give constant attention to avoiding injuries. When you make a training error and suffer an injury, do not make that error again. Easily said, but it may take years to accumulate the wisdom to injury-proof your body. If you are new to running, here are some tips to help you shortcut the learning process.
1. Obtain proper equipment: Few sports cost as little as running. Our main item of equipment is a pair of running shoes, costing less than $100 for most people. Fashionable clothing and fancy watches definitely are icing on the cake. Don't scrimp on footwear. Acquire shoes that are appropriate for your biomechanics. And when the shoes begin to show wear, throw them away. Most running injuries can be traced to the point where the shoe touches the ground.
2. Train Intelligently: Don't just stumble from one workout to another, not knowing what you plan to run tomorrow, next week, next month, or even next year. Set goals, but give yourself time to meet those goals. If you don't have a coach, there are many training resources online: both schedules and answers to your questions.
3. Find your red line: Through trial and error determine the point (usually miles run) at which point you become overtrained and/or get injured. Then back your training down to a point below that red line. Sometimes you can nudge this point upward by pushing on it gently, but everyone has a red line beyond which they get hurt. Find yours!
4. Never get out of shape: This is the simplest secret for avoiding injury: Keep running. Maintaining a solid base level of fitness means that when you want to increase your training to achieve a specific goal, such as a marathon, you don't need to push too hard or too fast. Mileage increases should be made gradually.
5. Keep a diary: You don't need to record every workout in detail, but record trends, so that if you do get hurt you can look back and figure out why. Mileage trends are important, but so are activities around running. If you got hurt in a race, maybe it was because you jumped out of a car after a four-hour drive just before competing.
6. Utilize professionals:If injured and several days rest doesn't result in a miracle cure, seek medical intervention. The runner's best friend is often a podiatrist, but other sportsmedicine experts from orthopods to chiropractors to physical and massage therapists also offer healing hands.
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
This is a tough workout with a potential total of just over 3 miles of intensity.
Pace yourself, especially at the beginning.
1 X 1 mile @ 10K pace with 1:00-2:00 min rest
1 - 2 X 800 @ 5K pace with 1:30-2:30 min res
2 - 3 X 400 @ mile pace with 1:30-2:00 min rest
2 - 4 X 200 @ 1K pace with 2:00-2:30 min rest
3 - 5 X 100 all out with with 2:00-2:30 min rest
Cool Down - 1/4 mile ez and 4 stretches.
Training Tip of The Week:
Runners World suggests 5 ways to increase your speed without running track workouts! They include:
1. Lose weight
A 5 lb weight loss can take up to 2 mins off your 1/2 marathon time, plus it can reduce your injury risk and improve your biomechanics.
2. Wear Less
Don't wear things that will slow you down. That means no fuel belt, no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes.
3. Sleep More
Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can't get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance. 4. Drink Caffeine
Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout.
5. Limit the Junk Food
Sugar can actually trigger hunger, which can lead to weight gain. Plus, you'll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness -not what you want when you are looking for speed!
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
Intervals: 4 X 1000 (2 1/2 laps)
first 800 @ 75-85% effort, then run 90-95% last 200
walk 1/2 lap easy to recover taking up to 1/2 your run time + 1 min
Cool down with 2 ez laps and 4 stretches
Training Tip of the Week: Did you know this about your Glute Medius"!
The gluteus maximus and gluteus medius are two large muscles in the buttocks that contribute greatly to forward and upward propulsion, and also to lateral or sideways motion. The gluteus maximus, along with the hamstrings, are recruited in any forward bending movements involving hip extension, resulting in the thigh or top of the pelvis moving backward, such as in step-ups and stiff-legged deadlifts , good mornings, squats, lunges, or traditional deadlifts.
The role of the gluteus medius, on the other hand, is to help steady the pelvis so it does not rotate downwards or sag when the opposing side is lifted or not supp orted with the other leg. It also assists with lateral movement away from the midline of the body, i.e. moving the thigh outward with hip straight. It lies on the side of the hip directly above the larger, "meatier? gluteus maximus. The gluteus medius can be somewhat neglected in the quadriceps-dominant activities of running, which primarily involves forward movement in a straight line, and in cycling. Sometimes knee pain can be caused by overusing quadriceps muscles when glute muscles are not "carrying their proper burden."
Gluteus medius weakness, Sean Fyfe says, is a likely culprit in many overuse injuries
The gluteus medius should be considered in every running injury. So many athletes with running overuse injuries of the lower limb present with poor gluteus medius function that I have come to the view that the strength and function of this muscle is probably the most important active component in the achievement of a biomechanically efficient running technique. This is not so surprising when you consider that during running you are always either completely in the air or dynamically balanced on one leg. All sports injury practitioners should, I believe, be able to assess and retrain gluteus medius function.
The gluteus medius muscle originates at the dorsal ilium below the iliac crest and inserts at the top outside surfaces of the greater=0 Atrochanter. It is the major abductor of the thigh. The anterior fibres rotate the hip internally and the posterior fibres rotate externally. The muscle is innervated by the superior gluteal nerve (L4, L5, S1) and gains its blood supply via the superior gluteal artery.
During closed kinetic chain actions, such as the stance phase of running, the normal role of gluteus medius as a mover muscle is reversed, causing it to act as a pelvic stabiliser. So, for instance, during right stance phase, the muscle contracts to slow the downward motion of the left side of the pelvis so that the pelvis doesn't tilt more than seven to eight degrees from parallel to the ground. If the gluteus medius is not functioning well enough to achieve this control, the athlete is said to have a "Trendelenburg gait". Often, but not always, you may see the same weakness in walking (producing a waddling motion or, in extremis, a limp), and the dysfunction will then be more marked when they run.
The therapist should analyse the function of gluteus medius dynamically and manually. This is not easy. The assessor must be properly alert to the adaptations to running technique that an athlete can adopt to offload a weak or fatigued gluteus medius muscle. To scrutinise the dynamic function accurately, you will need to use video analysis.
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
the Whistle Workout!
run 2 X (10 X 70 secs hard/20 secs walk or ez jog)
3 min rest between sets
run the 70 secs hard at your 5K pace or slightly faster
cool down with 2 ez laps and 4 stretches you need most
Runners Tip Of the Week: The Stitch
Description:
We've all had this one, a sudden sharp pain in the side of the upper abdomen at the base of the ribs. The side stitch typically strikes when you're really pushing yourself and fades quickly when you slow down or stop. The stitch is particularly common for new runners still adjusting to the rigors of running. Likely causes:
The pain is caused by a spasm of the diaphragm, the muscle that controls your breathing. There are a number of possible reasons for this. If your breathing isn't controlled and disciplined, the diaphragm may be complaining. If you are running too soon after eating, your heavy stomach may literally be tugging at the ligaments connected to the diaphragm. Or you may simply be running too fast for your body's breathing machinery to keep up. Remedy:
A stitch will usually go away quickly after just slowing down or stopping. If you're in a race or you just don't want to stop, however, you can often make it go away by bringing your breathing into careful control. Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot. Strange but true, this can help prevent spasms by encouraging the diaphragm to bounce along in sync with your stride. If the pain is just too much and you have to stop, try bending over and raising your knee on the stitch side while pressing your fingers deep into the painful area and tightening your stomach muscles. Or just walk while belly breathing.
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
Timed Mile #2
allow full recovery (3-5 mins) then run:
4-8 X 300 hard/100 ez
300's at 5K pace, 100 walk or jog
cool down with 1/2 mile ez and 4 stretches
Running Tip of the Week:
Rest days are for rest - Actual improvement in fitness occurs during recovery, not during the exercise itself. But this is not the only reason to take days off during the week. Most running injuries are caused by repetitive stress syndrome. Hence, days off are not only because you may feel tired, but to prevent structural breakdown from unrelenting pounding. Beginning runners should take two or more non-consecutive days off a week. Experienced distance runners, no matter how macho (or "macha") should take at least one day off a week. If your goal is to establish a non-stop training streak, by all means, avoid days off. However, if your goal is to stay injury-free and perform at the top of your potential, year after year, and mile after mile, rest and recovery are essential. A rest day is not an easy day. It is a day when you do no lower-body training at all. Finally, please remember that training is not a contest. The contest is the contest.
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
run 2 X 400 with double rest
run 6-10 X 200 with double rest go to the McMillan Running Calculator and look at the right hand side, sprint workout paces
For the McMillan pace calculator Click here Pace Calculator
Running Tip of the Week:
Track Group Tip of the Week - Negative Splits
Ever heard of negative splits? In a race, it's when you run each mile progressively faster, or maybe you run the last mile or two faster than the middle miles. It's very difficult to do because most of us like to go out fast and use up some of that adrenaline to our advantage! But some of the best races I've run have been when I ran somewhat negative, or even splits.
I think this concept works even better for track workouts. The temptation is to go out and run the first interval as fast as you can simply because you're fresh and ready to go. However, then you tend to struggle for the remainder of the workout. For your next workout try running the first interval a little slower than your average pace, then set a goal to go a little faster with each successive interval. Make the last one your best if you can. You'll be surprised how good you feel in the latter intervals, and you might even be able to "bust" a really fast one. Negative splits CAN lead to positive results!
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
8-14 X 400 with equal rest (rest as long as it takes you to run the 400)
use the McMillan pace calculator to figure out your 400 pace
For the McMillan pace calculator Click here Pace Calculator
cool down with 1/2 mile ez and 3 stretches
Running Tip of the Week:
Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. Cross training also allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system. After months of the same movements your body becomes extremely efficient performing those movements, and while that is great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training; rather than continuing to improve, you simply maintain a certain level of fitness. Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse.
20 min ez warm up jog
group stretch and strength led by Coach Cindy
technical drills led by Coach Cindy
Workout:
3-6 X 800 in groups of 3 same paced runners
draft a lap, lead a lap, rest a lap
Go to the McMillan pace calculator Click here Pace Calculator to see what your predicted pace per 800 should be for the practice. If you type in your current pace for a given distance (be honest!) it will give you middle distance runners and long distance runners speed workout paces on the right hand side in the middle of the chart.
cool down with 1/2 mile reverse direction on the track and 3 stretches
Warm up with 20 mins ez run
Stretch and strength led by Coach Cindy
Technical drills led by Coach Cindy
Workout:
2-4 X 1200 with up to equal rest
vary your pacing each 400 (even paced, descending, ascending, hard/ez/hard)
use your 400 pace from your timed mile last week - you can vary your pacing according to that effort
If you use this pace calculator from your timed mile, you will get an idea as to how fast to run your 400's:
Click here Pace Calculator .
cool down with 1/2 mile ez and stretch
Be Creative with your Workouts
Doing the same workout day after day leads to boredom and burnout. Alter your workout routine by incorporating some or all of the following:
Leave your watch at home.
Run for the enjoyment of it without worrying about time goals.
Change the time of day you normally run. If you are a morning runner, switch to running in the evening and vice versa.
Find some new running routes.
Alter the distance you normally run.
Challenge yourself by adding some speed or hill repeats to your workout
Being creative with your workout will add new life to your running
Welcome to ITP Summer 2009!
Please bring your HR monitor or a watch, a towel, water, and some liquid nutrition to practice each week.
It is important to listen to your body, especially the whispers of potential injury or health issues so they
don't end up yelling at you! Each week, practice honouring your energy level and ability. Many factors play
into how hard you can work out on a given day including hydration, sleep, stress, previous workouts, and
nutrition.
20 min ez warm up jog
group stretch and strength led by coach cindy
technical drills and track etiquette
Workout:
run 2 X 400 with equal time rest focusing on form and pacing
run 1 mile for time - record with Coach Cindy before end of practice
allow full recovery time
run 2 - 4 X 400 with equal time recovery based on your mile splits
cool down with 1/2 mile ez
We will be using HR and perceived effort for track this year. If you know your HR training zones, great! If not, no worries, you
can use current race times and/or perceived effort.
There are three major methods of training. Each has advantages in certain situations.
1. Heart rate training
Your target heart rate is a range of rates that your training program will specify for each workout. You will run at a pace that elicits the desired heart rate. You will either slow down or speed up in order to keep you heart rate at the desired level. The theory is that each of the different types of workouts - easy runs, speed workouts, lactate threshold runs, hill workouts; are best performed at a specific heart rate level .
2. Training by recent race times
You can use your current 5K or 10K race times to calculate an appropriate training pace. If you complete your 5K races at the maximum intensity that you can maintain, you are running at just over your anaerobic or lactate threshold, which is the pace at which you begin to use more energy than your body can supply aerobically. In a 10K race you are running just under, at, or just over your anaerobic threshold pace. Using your race pace as a guideline, you can calculate a relatively accurate training pace for each type of workout that you do.
3.Training by your rate of perceived exertion
Listening to your body has a lot of advantages. There are more variables involved in how fast you should run than just heart rate. Your stress level, physical health, emotional health, temperature, humidity, the time of day, the last time you ate and what you ate, all contribute to the intensity at which you should run. If you listen to your body, it will tell you all of these things.
The rate of perceived exertion (RPE), also know as the Borg scale, was developed by Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20 depending upon how the athlete feels or perceives his or her effort. The scale is as follows:
Rating Perception of Effort:
6 Minimal
7 Very,very light
8 Very,very light +
9 Very light
10 Very light +
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Very hard
18 Very hard +
19 Very,very hard
20 Maximal