Training Areas of Focus for August

Lots of Mellow Miles

-Focus on building a higher volume of mellow paced weekly miles

-Refrain from one-stepping on group runs - run together at a controlled conversational pace

-No need to hammer runs on your own. Wait for mid October, we’ll start hitting it hard then

-Keep it mentally low key. Save the greater efforts for later in the fall. Any races in August and September are for fun, really they are.

-Bottomline: Chill and get the miles in, have a smile on your face if you decide to race

Hills = Strength = Speed

-2-3 hilly runs a week - we will be running a LOT of hills this fall - long runs finishing the last half uphill, 1k- mile reps with hills, and wait for it, hill reps. It’s rust bustin time, get ready for the Fall by running Julie Andrews "Sound of Music" style.

-Longer sustained uphills are what we’re after. Examples include: Poly Canyon, Madonna Mtn, Irish Hills/J Ranch, Shooters/West Cuesta Ridge in SLO - Oats Peak, Hazards Peak, Beebe in MDO - Crespi, Chumash, Black Hill in Morro Bay SP

Strides = Efficiency = Speed

-Strides 3-4 days per week after your hill run and another day or two each week.

-Barefoot on grass or on the beach - heck yeah!!!

Weekly Training Components

-Longer weekend run of 60-120 min

-Hill run Wednesday and Saturday followed by shake out strides. Add another 1-2 days of the week in the hills as you see fit, same for shake out strides

-A true recovery day each and every week consisting of a super easy, baby jog day or two - consider replacing with a complete day off and taking a relaxing hike or swim instead

-Double Days: Plan on a second 20-40 min run on most of the days if you're looking to get 60 or more miles per week.If you’re in the 40-60 MPW range, add a second run to the hillier days first. If you’re in the 40 miles or less range consider substituting the 20-40 min easy run with a hike or swim instead.

-Upping your weekly Mileage from last year: 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.

First Group Practice

-First Group Practice: Wednesday September 4th, lower Poly grass Rec Field 6:30 PM ready to roll for the first interval

Culture, Health & Goal Setting

Team Presentations: We’ll group up at a time and date that works for most - we’ll figure that out. 2 main topics to cover in one or two meetings:

-How You Can Enhance a Positive Team Culture of Giving

-Nutrition, Recovery Protocols, Strength Training, Weights

Individual Goal Setting: Reach out to Joe to schedule a time and date in August

2020 Olympic Marathon Trials Qualifying: Given the collective lack of local experience at 42k if you’re looking at tackling the entire distance, I’d suggest pointing towards CIM. It’s a very well run event, it’s close by, there are no distractions and most importantly, there will plenty of others shooting for similar time goals. For those looking at the half marathon options, Houston seems the ticket, but we can discuss options.

Fall Training Overview

XC Season Outline

-8/4-8/31: Get back into a normal training routine, focus on building miles, strides, hilly runs

-9/1-10/20: Group workouts begin Wednesday 9/4: Higher weekly hilly miles, shorter intervals (ie hill reps), moderate tempos.

-10/20-12/14: XC specific work

Key XC Races: Consider adding a 1/2m from the CIM race prep list below

9/29: Johnny Lawson

10/19: Matt Yeo, Aggie Open

11/17: PA/USATF Championships

11/28: Turkey Trot

12/14: USATF National Club XC Champs, Bethlehem PA

CIM Season Online

-8/4-8/31: Get back into a normal training routine, focus on building miles, strides, hilly runs

-9/1-10/13: Group workouts begin Wednesday 9/4: Higher weekly hilly miles, shorter intervals (ie hill reps), moderate tempos

1-0/13-12/8: Marathon specific work

Potential Marathon Prep Races for CIM

10/6: Urban Cow 1/2m

10/7: RnR San Jose 1/2m

10/13: City to Sea 1/2m

10/27: RnR LA 1/2m

11/3: Clarksburg 1/2m

11/10: Monterey 1/2m

12/8: CIM

Complete list of HOKA Aggie Bonus Events: https://www.aggiesrunning.com/event-calendar