Paces for the summer based off Daniels

 

E (easy pace) – 8:10

M (marathon pace) – 6:55

T (threshold pace) – 97 - 400, 4:04km, 6:32 mile

I (interval pace) – 90 - 400, 3:44km, 1200 - 4:30

R (repetition pace) – 41 per 200, 84 per 400

 

400m IH at Churchill.  Say what?

Lane 4 at the Churchill track is set up for 400m IH.  From the common start/finish walk back 5m.  Look for a green mark on the inside of lane 4.  That is the start line/finish line for this race.  From that spot go out in lane 4 for 45m.  Another green mark is H1.  Go out 35m to the next green mark and you will find H2.  Another 35 and you will find H3.  Another 35m and you will see a red mark for H1 of the 300m IH or H4 of the 400m IH.  Use the red marks all the way around to complete your race.  Note that the last red mark at the conclusion of the 300m IH will not be used.  That would result in going over 11 hurdles. 

Definitions  –

Sunday 5/31 – 50min/6miles at easy pace – 8:00-8:10 per mile pace

Actual Splits 7:32, 8:00, 7:58, 8:17, 8:17, 8:22

Notes:  First time out running at the prescribed pace.  We need to work on consistency with the pacing.  Beyond that the ability to run 6 at or close to the pace means Julia is already in fantastic shape. 

Monday 6/1 – 10 min warm up, 8x400 at 84 (R) sec per 400 w/ 400 jog recovery at E pace 2:00min, cool down

Actual Splits 83, 85, 84, 83, 83, 83, 83, 82

Notes:  This is great stuff with approximately 6 miles of total work.  It was rainy and cool for most of the workout.

Tuesday 6/2 – 42min/5 miles at Easy pace – 8:10 per mile, no faster

Wednesday 6/3 – 30min Easy pace, plus swimming or biking

Thursday 6/4 – 15min easy pace

4x1200 at I with 4min recovery at E,

15min E

Splits were

I/R

4:43/4:00

4:43/4:00

4:30/4:00

4:30/4:00

Friday 6/5 – 30min at E or swimming

Saturday 6/6 – 50min/6miles at E

 

Sunday 6/7 – 50min/6miles at E

Monday 6/8 – 10min warm up, 8x400 at R(84) with 400 jog recovery at E, cool down

Workout was done at 2:30, after school, on the track.  Hot and humid – 90F or higher maybe?

Splits were

10min XC warm up

R/E

91/2:06

93/2:13

94/2:08

85/4:13 – facility break

91/2:03

93/2:22

96/2:44

91/13:10 – Cool down

 

My splits were

1:36/ 2:06

1:44/2:13

1:42/2:08

1:43/4:13

1:35/2:03

1:42/2:22

1:43/2:44

1:42/13:10 – Cool down

Last week we had awesome June weather for training.  This was probably the first day over 90 in June and you can tell by the R/E splits.  Everything about it was tough.  All credit goes to Julia for being in good shape.  She crushed it. 

 

Tuesday 6/9 – 42min/5miles at E

Wednesday 6/10 – 30min E plus swimming or biking

Thursday 6/11 – 10min E

*4x1000 at I with 4min at E, 4x200 at R with 200 E

Splits were 4:15, 4:18, 4:14, 4:17 – Julia and Dave together.  Julia is/was sick.  Number 3 was rough on the breathing.  Good work on her part to stay focused.  We took a longer break after number 3 to recover for number 4.  The pace wasn’t bad and it felt comfortably hard (for me). Overall I think the distance was 1050 -1100m for the longer efforts.   The 4x200 were actually 40 seconds on 40 seconds off.  These felt great.  Good way to get the legs going. 

1000m cool down

 

Friday 6/12 – 30min at E or swimming

Saturday 6/13 – 50min/6miles at E

 

Sunday 6/14 – 54min/6.5mi at E

Monday 6/15 –

15min E

4x(2x200R w/200E recovery + 1x400 at R w/400E Recovery)

Splits for Julia were

42-44-100

44-43-97

4min recovery

41-43-94

42-43-89

Note: The 400 reps were run over 9 hurdles. 

10min E

Tuesday 6/16 – 42min E

 

Thursday will depend on the events contested at the PVA Championship.  As it stands she just needs to show up and check in to advance in the steeple.  We can continue with training and forget about this whole weekend.  Or Julia can use it as a time to practice racing without fear of failure.  It would be a weekend of practicing speed, hurdles, agility, running rounds, learning how to race. 

 

Wednesday 6/17 – 42min E with hurdle drills and 4x200 @ R

Thursday 6/18 – 30min at E and swimming

 

PVA JO Championship Friday - Sunday

Friday 6/19 – 6:00pm 800m finals all divisions

Saturday 6/20 – 5:15pm – 400IH Qualifying

Sunday 6/21 – 8:00AM - 1500 Finals

                       12:45pm - 400IH Finals

NOTE:  Events can run up to 45min ahead of schedule.  If they get a ahead of schedule they will remain that way.

NOTE:  All Steeplechase events advance to Regional Final

 

All this still depends on the scheduling and what you want to run

 

Friday 6/19 – Nice warm up – race, 15min cool down, full stretch

Saturday 6/20 – Warm Up, hurdle drills, race, 15 min cool down, full stretch

Sunday 6/21 – Really solid warm up, race, cool down.  Warm Up, race, cool down, stretch

 

Results were a bit mixed.  800 in 2:32.73 and 1500 in 5:26.78.  Both were actually run with very even splits.  The cough/cold definitely played a part.  Also maybe the lack of urgency to progress to the next round was apparent.  Julia has already qualified for Region 3 in the 2000m SC.  She was super sluggish in the 800.  We decided to add in more short stuff throughout the summer at that point. 

 

Monday 6/22 – Depending on the race schedule of the weekend this could either be 30min at E or Swimming. 

Tuesday 6/23 – 54min E or 6.5mi

Wednesday 6/24 – 42min E or 5mi

Thursday 6/25 – 10min E

4x1000 at I with 4min recovery at E, 4x200 at R with 200 E

10min E

Friday 6/26 – 30min E plus swimming

Saturday 6/27 - 50min/6miles at E

Sunday 6/28 – Progressive – 10min E, 25 min at M 10min at E – Reaction to this was that it was hard. 

 

Monday 6/29 – 30min easy

Tuesday 6/30 – World Youth Trials in Chicago. Time was 7:30.91.  I think I was really pleased.  I loved the hurdling and the aggression on each barrier. I was expecting a slower time because of the lingering cough/cold and travel.  But Julia was excited to race.  Pacing was pretty decent.  Some technical details on the water jump need to be addressed.  But overall I thought this was a really fantastic race and an awesome experience. 

Splits –

1:27.470 (1:27.470)

2:57.558 (1:30.088)

4:28.983 (1:31.425)

6:03.176 (1:34.193)

7:30.910 (1:27.734)

Good warm up, solid drills, race. Good cool down, 35 seconds of arm hangs on the Pull up bar with the Marines.  Fantastic recovery sushi!

 

Wednesday 7/1 – Off day or 30min, travel day.

Thursday 7/2 – 45min, first 30 at E and the last 15 at M.

Friday 7/3 - 42min E or 5mi plus 4x60m acceleration on the track, hurdle work – lead leg, trail leg both sides and 4 reps over last 4 hurdles at 300IH marks – moderate pace, accelerate into the hurdle. 

Wonderful work over the last 4 hurdles.  Really coming along as a long hurdler. 

Saturday 7/4 – Happy Birthday America.  Swim Meet in the morning. 

 

Sunday 7/5 – Run on the canal preferably.  10 min warm up with a 26 minute fartlek.  1minute on 1 minute off.  The minutes on should be a good effort but not so fast that the 1 minutes off will dip below M pace.  So instead of a really fast on, we are aiming for a tempo style ON and quicker OFF.

Monday 7/6 – 42min at E

Tuesday 7/7 – 15min warm up, 4x400 at 84 seconds with 200 jog recovery in 75, plus 4x50m acceleration on the track, hurdle work – lead leg, trail leg both sides and 4 reps over last 4 hurdles at 300IH marks.  Technical work on water jump landings.  Modification; 15min warm up, hurdle drills, 4x50m accelerations, 4 reps over last 4 hurdles at 300IH.  Water jump landings.  10min cool down. 

 

Wonderful practice – Good work on the homemade water barrier.  A little higher than originally planned but Julia rocked it anyways.  Fantastic 150s over last 4 hurdles.  Wonderful work leading up to the 7/10.

 

Wednesday 7/8 – 42min at E

Thursday 7/9 – Easy 30min run in the morning, 30min shake out after arrival in Newport News.

Friday 7/10 – 2000m SC at the Region 3 Meet in Virginia.  8:00AM is race time.  Baking a Cake

If you can get an auto advance to the next meet we will do some really fun hurdling at home!!

Saturday 7/11 – 30min recovery, day of rest, swimming

 

Sunday 7/12 – 58min at E

Monday 7/13 – 45min, first 30 at E and the last 15 at M

Tuesday 7/14 – 42 at E plus swimming

Wednesday 7/15 – 10min Warm Up

2x400IH w 4min rest 85, 82

2x300IH w 4min rest 58, 60

2x200IH w 4min rest 40,39

10min recovery

Thursday 7/16 – 42min at E

Friday 7/17 – Run on the canal preferably.  10 min warm up with a 32 minute fartlek.  1minute on 1 minute off.  The minutes on should be a good effort but not so fast that the 1 minutes off will dip below M pace.  So instead of a really fast on, we are aiming for a tempo style ON and quicker OFF.

Saturday 7/18 – Easy day, swim, shake out run if need be but just relax

Sunday 7/19 – 65min progressive run.  35min at E, 25min at M, 5min at or approaching T

Monday 7/20 – 30min recovery, day of rest, swimming

 

Tuesday 7/21 – 32min in the morning at E, 24 at E minutes in the evening –

Wednesday 7/22 –42min at E plus 4x50m

Thursday 7/23 – 10 min warm up,

4x50m all out walk 100 rest

3sets (3x150) over last 4 hurdles

10min cool down

Friday 7/24 – 32min in the morning at E, 24 at E minutes in the evening –

Saturday 7/25 – 30min recovery/swimming

Sunday 7/26 – 20min at E, 15min at M, 7min at T

Monday 7/27 – 42min at E plus 4x50m

Tuesday 7/28 – 35min at E plus swimming

Wednesday 7/29 – 20min post flight shake out run, 15-20min evening run. 

Thursday 7/30 – Race Day 2000m Steeplechase Final 2:00pm – 120F + degrees on the track at race time. 

This was an awesome race.  Got out hard and just went with the pack.  She didn’t chase the leader right away.  Leader eventually faded and Julia lead a late surge to try and catch her.  2nd place in the Junior Olympics. 

Splits

1:26.76

1:33.25  3:00.01

1:33.87  4:33.88

1:33.07  6:06.95

1:22.54  7:29.48

 

Friday 7/31 – 30 min Recovery

Saturday 8/1 – 30min recovery or swimming or day of rest

Sunday 8/2 – 58min at E

 

Monday 8/3 – 30min in the AM, 25min in the PM

Tuesday 8/4 – 42min in the AM, 25min in the PM

Wednesday 8/5 – 35min

Thursday 8/6 – 42min in the AM, 25 min in the PM

Friday 8/7 – 42min

Saturday 8/8 – 42min

Sunday 8/9 – 1hr 6min at E

Monday 8/10 – 45min at E

Tuesday 8/11 – 45min at E

 

TIME FOR XC!!!

Wednesday 8/12 – WU and Mall loop – 6miles

Thursday 8/13 – 5mi big rectangle, small square combined

Friday 8/14 – Run at the Fleet Feet 30min? Not sure

Saturday 8/15 – Hadleys Park – 6miles

Sunday 8/16 – 42min

Monday 8/17 – 3200 TT – 6:20, 6:18 plus 3x1000 on grass 4:08, 3:58, 4:00

Tuesday 8/18 – Big Jungle – 6mile trail

Wednesday 8/19 – WU, 10min easy, 2min at 6min pace x5 with 1min recovery, 4min rest, 1min at sub 6 pace x5 with 1min recovery.  Followed by 2x150, 3x100

Thursday 8/20 – Wootton Parkway – 5.5mi

Friday 8/21 – 45min

Saturday 8/22 – Up tempo Progression run – 45min

Sunday 8/23 – 40min

Monday 8/24 – Run to campground - 1mi, 3x1mi at 6:40 plus 2x2min hard effort, cool down back 1mi

Tuesday 8/25 – 45min

Wednesday 8/26 – Run at Hoover – crazy hot – warm up

4x2min hard/2min easy

4x1min hard/1min easy

Thursday 8/27 – 45-50min

Friday 8/28 – 35min easy

Saturday 8/29 – 5min at 5k pace, 4min off, 3x3min hard effort with 2-3min easy, 5min at 5k pace, 4min

Sunday 8/30 – Off

Monday 8/31 – First day of school - Warm Up, 8x400 w/ 200jog recovery at a 3k pace – crazy hot

Tuesday 9/1 – 35min easy – crazy Hot

Wednesday 9/2 – Time Trial/Scrimmage at Landon, it was crazy hot.  3mi race plus warm up and warm down – 5 total maybe.  20:50?

Thursday 9/3 – Jungle – 5-6 total

Friday 9/4 – 5 mile run on the canal picking up 15min of it

Saturday 9/5 – Hills at the Kentlands – 600m loop - 5 x at about 2:40 each

Sunday 9/6 – off

Monday 9/7 – 3 miles

Tuesday 9/8 – Woodward relays, warm up, plus 3x1mile with equal rest – splits were 6:30, 6:43, 6:41

Wednesday 9/9 – recovery - easy

Thursday 9/10 – Workout at Bucks Branch Park – 400-500m efforts.  Young kids were at Hoover doing 3 minutes on 3minutes off

Friday 9/11 – 45minutes?

Saturday 9/12 – 4x1200 at 4:30per 1200, 2x400 between 80-85, 2x200 hard efforts

Sunday 9/13 – 40min

Monday 9/14 – 10 minutes easy/steady
5x1min race pace/1 min easy
5x30 sec race pace/30 easy
5-10 min cool down

Tuesday 9/15 – 4miles

Wednesday 9/16 – Dual Meet with RM – really hot – 20:13, ran 20:45 last year same time.

Thursday 9/17 – 40minutes

Friday 9/18 – Travel day to Wake Med – Course jog

Saturday 9/19 – Adidas XC Challenge, 7:29 through 2k, 19:13 PR, finished 28th and moved up 21 spots in last 3km

Sunday 9/20 –

Monday 9/21 – 1000m at 18:00 5k, plus 600 at mile pace x3 with 2:30 rest followed by 4x200m with 200 jog

Tuesday 9/22 – 50minutes

Wednesday 9/23 – Yom Kippur - off

Thursday 9/24 – 45minutes -

Friday 9/25 – couple miles easy

Saturday 9/26 – DCXC, flat course with a lot of running into the wind, splits were 5:57, 12:34, 19:35, 2nd place

Sunday 9/27 – Color Run?

Monday 9/28 – 55-60min

Tuesday 9/29 – 30min plus 10mins at Threshold – Julia skipped the 2nd half because of soreness

Wednesday 9/30 – 30min plus 10x30 second on and 30 off – Julia skipped the 2nd half because of soreness

Thursday 10/1 – 1km, 2km, 1km, 1km with 3-4minutes between each section.  Top Tier ran at Bucks Branch, muddy and nasty.  Pace was probably closer to T or slower because of the conditions. 

Friday 10/2 – Rainy day, half day.  Run on your own for 40minutes

Saturday 10/3 – Michigan @ Maryland

Sunday 10/4 – Shorter Tempo on the Canal – 30minutes

Monday 10/5 – 25-30minutes pre meet day

Tuesday 10/6 – Race against BCC and Einstein at Churchill.  20:07 on an altered course from last time. 

Wednesday 10/7 – 50min

Thursday 10/8 – 800m workout at Hoover 4x800

Friday 10/9 – 25min

Saturday 10/10 – Glory Days, 1st place in Varsity B race

Sunday 10/11 – off

Monday 10/12 –

Tuesday 10/13 – Meet against WJ and Whitman, Workout for Julia –

Wednesday 10/14 – 45min

Thursday 10/15 – Small Square plus 15min tempo on track

Friday 10/16 – 40min

Saturday 10/17 – 10 min W-U, 4x3:30 on with 3:30 off, plus 1min hard, 2min hard at the end.  We covered about 1500m per 3:30on/off, 10min C-D

Sunday 10/18 – 40minutes on the canal

Monday 10/19 – 45 minutes

Tuesday 10/20 – 5x3min on 3minutes off 1min on, 1min off. 

Wednesday 10/21 – 50 minutes

Thursday 10/22 – 6x400m on Hoover field

Friday 10/23 – 40min  

Saturday 10/24 – ACT, did you run?

Sunday 10/25 – Did you run?

Monday 10/26 – County meet, 19:20 this year in 14th place.  19:24 Freshman year, 19:58 Sophomore year.  Just didn’t have it.  Maybe not mentally ready for the opening pace?  I did not get a post race debrief, other coaches probably did. 

Tuesday 10/27 – post county run – 30-45 min

Wednesday 10/28 – Long run 50-60min

Thursday 10/29 – 1.5mi W-U to campground, 6x500m uphill, 1.5mi run back – hard day but good work

Friday 10/30 – 40min

Saturday 10/31 – Workout at Churchill, 400s?

Sunday 11/1 – Did you run?

Monday 11/2 – Run at the regional course plus some 300-400m finishes

Tuesday 11/3 – 30minutes

Wednesday 11/4 – 25minutes plus strides

Thursday 11/5 – Regional Meet