HOKA Aggies Training 2/24-3/16/19

For this short block of training, we’re taking a bit of a mental break to prep for the long season ahead.  Let’s focus on the following:

-Get the miles up keeping the paces in check.  

-Keep your efforts on the workouts listed very controlled.  Practice patience.

-Make your process goals a priority including: 

-Establish and/or reinforce proper recovery protocols:  consistent sleep, lemon water, post long run/workout snack, massage, light swimming, warm baths, relaxing walks.  

-Avoid those who stress you out.  Surround yourself with those that make you happy.  

-Spend alone time to relax - don't be bored, just unwind.  Long walks, read (yes this can useless stuff - People magazine anyone?), shop, watch a few seasons of “Silicon Valley”, etc.

-Drills with purpose. This does not mean hammer drills, it means do them properly with the best form you can, in the correct order and paying attention to the little things: work on improving arm swing, leg recovery (dorsiflex foot, heal near butt), run tall.  Emphasize the movement of the drill as you stride out.

Warmup and cool down routines:

Wednesday 

Warmup:  2-4 mi easy, light drills, 6-8 x 80-100m strides at good relaxed speed - be warmed up and strided out by 6:30 PM at the Poly track.

Warmdown:  2-4 mi easy straight into rehydrating and grabbing a 30 gr carb/6 gr protein snack.  Get home and eat a proper meal.  16 oz lemon water at sleep and 16 oz first thing in the AM.  

Saturday

Warmup:  Cuesta 8:00 AM meet up - park at Fairbanks.  2-4 mi warmup, drills, 6 x upbeat strides + 2 x 200 at 1500 w/ 200 jog < or> 6-8 x Diagonal Accelerations barefoot on grass (30-40m at 3k effort, 30-40m at 1500, 30-40m at good, fast relaxed finishing speed) with walk across recovery. 

Warmdown:  1 mile super, duper easy barefoot on grass straight into rehydrating and grabbing a 30 gr carb/6 gr protein snack.  Hurdle drills + speed ladder + optional strength work.  Run back to Fairbanks. Get home and eat a proper meal.  16 oz lemon water at sleep and 16 oz first thing in the AM.

Example weekly structure:

Sun:    Long Run 60-120 min easy as a single.  Rolling terrain if possible.  

Mon:  AM:  Easy 20-40 min* PM:  Easy 30-60 min + warmup drills, quick turnover work, hurdle drills

Tues:  Mid Week Long Run. 60-90 min w/ last 30-50 min at 80% unforced.  If not a good day simply cover the distance.  You can flip Thursday w/ Tuesday if it works better for your schedule

Wed:  AM:  Easy 20-40 min*                    PM:  Workout

Thurs:    AM:  Easy 20-40 min*                    PM:  Easy 30-60 min

Fri:          AM:  Easy 20-40 min*                    PM:  30-60 min super easy recovery jog or day off

Sat:        AM.  Workout                                 PM:  Easy 20-40 min*

*The second 20-40 min run on many of the days are for people looking to get 60 or greater miles per week. Please add them to your harder workout days first and foremost. If you’re in the 40 or so miles per week range, remove the 20-40 min second run.  If you’re in the 40 miles per week or less range consider substituting the 20-40 min easy run with a walk, hike or swim instead.  If you’re looking to add 5 or so miles a week to what you ran last year, an easy thing to do is add a mile on a few runs per week.

Here’s the workout pace chart:  https://www.aggiesrunning.com/workout-pace-chart

*Remember, these time should be based on a very recent race performance - if you lack one, run conservative, it’s much, much better to run a bit conservative than aggressive.  These times assume you're working out on a track.  If you’re working out on a hilly course, running into the wind or on funky footing please throttle the paces back several ticks.  Also add 1-3 seconds per 400 based if you’re working out on roads, dirt or grass.


2/24-3/2:

Mon:  45-60 min + 6-8 x 100m shake out strides

Wed:  2-3 x (3 x 60 sec hill reps {Great form, 3k effort, 1500 effort}) all w/ jog down rec.

Sat:  2 x 2-4 mi tempo (first at 80%-MP, second slightly faster than the first) w/ 1 mi easy.  1-2 miles easy.  6-8 upbeat strides <OR>

Sun:  John Frank 10 mi

3/3-3/9

Mon:  45-60 min + 6-8 x 100m shake out strides

Wed:  2-4 mi at 80%.  5 min.  2-3 x (3 x 60 sec hill reps {Great form, 3k effort, 1500 effort}) all w/ jog down rec.

Sat:  1 x 4-8 mi tempo (first 1/2 at 80%-MP, second 1/2 slightly faster).  1-2 miles easy.  6-8 upbeat strides

3/10-3/16:  Easy Week. Cut mileage on all runs by approximately 15-20%, goal is to exit the week mentally and physically fresher than how you entered it.

Mon:  40-50 min + 6-8 x 100m shake out strides

Wed:  2-4 mi at 80%.  5 min.  3-4 x (3 x 60 sec hill reps {Great form, 3k effort, 1500 effort}) all w/ jog down rec.

Sat:  2-3 mi at 80%-MP, 2-4 x 1k at 10k-Tempo, 2-3 mi slightly faster than the first 2-4 mi.  5 min.  2-4 x 200 at 1500 w/ 200 jog <OR>

Sun:  Newport Mile

Looking ahead for some potential HOKA Aggie events (entire HOKA Aggie Race Calendar can be found here:  https://www.aggiesrunning.com/event-calendar). :

2/24-3/2:  John Frank 10 mi

3/3-3/9

*3/10-3/16:   Newport Mile

3/17-3/23:   Poly Invite

3/24-3/30:   Fanelli Invite, Stanford Invite

3/31-4/6:   Sac 10 Mi, Carlsbad 5000

*4/7-4/13:   Stow Lake 5k

4/14-4/20:   Bryan Clay, Mt Sac

4/21-4/27:   SLO 1/2 Marathon, Big Sur Marathon

4/28-5/4:   Payton Jordon, Danville Road Mile

*5/5-5/11:   Oxy Invite

5/12-5/18:   USATF Distance Classic, Bay to Breakers Centipede

5/19-5/25

5/26-6/1:   RnR San Diego, Santa Barbara State Street Mile

*6/2-6/8:   Portland Track festival

6/9-6/15

6/16-6/22:   Grandmas Marathon and 1/2 Marathon, Bang Mile

*6/23-6/29:  Jim Bush Invite

6/30-7/6:   Freedom Fest 5k

*7/7-7/13:   Across the Bay 12k, Rabbit Invite

*7/14-7/20:   Stumptown

*7/21-7/28:   USATF National Championships

*Easy Week