Training Areas of Focus for September

Lots of Mellow Miles for both XC and Marathon

-Continue to focus on building a higher volume of mellow paced weekly miles. Chill and get the miles in.

-In keeping with this theme the workouts aren’t incredibly difficult but there is quite a bit of volume.

-Keep it mentally low key and save the greater efforts for November. Any races now are for fun - Refrain from one-stepping on group runs, run together at a controlled conversational pace

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

Team Building and Nutrition/Recovery Meeting, Session II: Sunday 9/8, 6:00 PM. Tentatively set for Quality Suites., 3rd floor conference room. I’ll confirm later this week.

Warmup and cool down routines:

Wednesday

Warmup:  2-4 mi warmup, drills, 6 x upbeat strides + 2 x 30 secs at 1500 w/ jog back rec. 5 min. Primary workout.  - be warmed up and strided out by 6:30 PM at the lower Poly Grass Rec Field.

Warmdown:  2-4 mi easy straight into rehydrating and grabbing a 30 gr carb/6 gr protein snack.  Once home, eat a proper meal.  

Saturday

Warmup:  Cuesta 8:00 AM meet up - park at Fairbanks.  2-4 mi warmup, drills, 6 x upbeat strides + 2 x diagonal accelerations on grass w/ walk across recoveries. 5 min. Primary workout

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.  

Updated Weekly Training Outline

I’ve tweaked the weekly training outline a bit.

Mon: *50-70 min easy. 2 x 25-35 min jogs works

Tues: *50-60 min + 6-8 x 150 relaxed speed w/ 250 jog

Wed: *Week Workout #1

Thur: Mid Week Long Run 70-90 min as a single run

Fri: *50-70 min easy (2 x 25-35 min jogs works) + 6-8 x light shakeout strides w/ jog back recovery on grass

Sat: *Weekly Workout #2 or Weekend Race

Sun: 90-120 min as a single run. Week 1 & 3: Uphill over the last half of the run. Week 2 & 4: Rolling terrain.

*Double days.  If looking to get in 70+ miles a week, you’ll need to add in a second run on a few days per week.  A second run of 20-40 min works for most.  Adding a second run before the Wednesday workout will help the evening session become more fluid - 4-6 hours beforehand is ideal.  This also is encouraged for races, getting in an easier run 2-6 hours beforehand will prep your body and mind for the effort ahead. First Group Practice

Hills = Strength = Speed

-Notice a hilly long run on Sunday’s every other week with the hills happening the last half. If the last half can be of a longer, sustained effort, that would be great. 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

-Please note 150’s on Tuesday and Strides on Friday!

Workouts

9/1-9/7

Mon: 50-70 min easy. Can be 2 x 25-35 min jogs

Tues: 50-60 min + 6-8 x 150 relaxed speed w/ 250 jog

Wed: 12-16 x 200 at XC race effort/600 off on grass

Thurs: Mid Week Long Run. 70-80 for MD, 80-90 for LD.

Fri:   50-70 min easy (2 x 25-35 min jogs works) + 6-8 x light shakeout strides w/ jog back recovery on grass

Sat:   6-8 x 90 sec on/3 min off on grass <or> Golden Gate Park Open

Sun: GGP with 3-4 mile warmup and cooldown <or> 90-120 min with last half on longer sustained hills.

9/8-9/14

Mon: 50-70 min easy. Can be 2 x 25-35 min jogs

Tues: 50-60 min + 6-8 x 150 relaxed speed w/ 250 jog

Wed: 5-7 x 300 uphill + 300 downhill at XC effort w/ 1k recovery all on grass

Thurs: Mid Week Long Run. 70-80 for MD, 80-90 for LD.

Fri:   50-70 min easy (2 x 25-35 min jogs works) + 6-8 x light shakeout strides w/ jog back recovery on grass

Sat:   4-6 mile tempo at MP

Sun: 90-120 min rolling terrain

9/15-9/21

Mon: 50-70 min easy. Can be 2 x 25-35 min jogs

Tues: 50-60 min + 6-8 x 150 relaxed speed w/ 250 jog

Wed: 12-16 x 300 on/500 off on grass

Thurs: Mid Week Long Run. 70-80 for MD, 80-90 for LD.

Fri:   50-70 min easy (2 x 25-35 min jogs works) + 6-8 x light shakeout strides w/ jog back recovery on grass

Sat:   6-10 x 1k at MP w/ 2 min off <or> Garin Invite

Sun: Garin with 3-4 mile warmup and cooldown <or> 90-120 min with last half on longer sustained hills.

9/22-9/28: Easy week, cut all runs by 15-20%

Mon: 40-60 min - can be 2 x 20-30 min jogs.

Tues: 40-60 min + 6-8 x 150 relaxed speed w/ 250 jog

Wed: 4-6 x 300 uphill + 300 downhill at XC effort w/ 1k recovery all on grass

Thurs: Mid Week Long Run. 60-70 for MD, 70-80 for LD.

Fri:   40-60 min easy (2 x 20-30 min jogs works) + 6-8 x light shakeout strides w/ jog back recovery on grass

Sat:   6-8 mile tempo at MP <or> Johnny Lawson

Sun: Johnny Lawson with 3-4 mile warmup and cooldown <or> 75-105 Min rolling terrain

Fall Training Overview

2019 Fall Outline

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

-10/13-12/14: XC or Marathon specific work

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

9/21: Garin Park

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

HOKA Aggies Club XC Nationals Qualifying details: https://www.aggiesrunning.com/athletes-resources

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

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