12/17/2012
Last Week
Last week was a really good week for us. We did have to re-arrange our schedule a bit to accommodate the nasty weather on Monday. We ended up moving our circuit work to Tuesday, tempo to Thursday, and dropping the planned fartlek for distance runners. Sprinters were unaffected. Even though I publish a schedule so the kids have some ideas of what to expect during the week, it is not uncommon during the winter for days to get switched depending on when the weather is most conducive to what we are trying to do. If there’s a nasty weather day, and we have circuit work on the schedule, we can move it to that day and do it inside. In this case, we had tempo scheduled for Monday, which turned out to be cold, rainy, and windy here. Since I wanted certain paces on the tempo work, we moved it to Thursday when the wind and weather were more cooperative.
This Week and Christmas Break
This week starts Christmas break for us. We are in school Monday-Wednesday, then out until January 2 (I know, it’s not going to be fun coming back the day after New Year’s!). Below is a schedule that takes us through the week we come back from break (3 weeks). Having the schedule ahead of time allows those kids leaving town for all or part of break to know what they are expected to get done. My message to them is that the last two weeks of good work they’ve done will be wasted if they take the next two weeks off. We won’t practice as a team every day over break, we will just get together on workout days and do distance days on our own. The workouts on this schedule are the same basic workouts from the first two weeks. Things will start to change after break, though.
Tempo
I wanted to spend a little time on tempo running this week. Tempo running is one of the most important and beneficial workouts we can do. It is also one of the most incorrectly executed workouts I know of. I have learned a lot over the years by trying different things with tempo runs, and I want to explain the way we do them. There are, of course, other ways to execute this workout, and I’d love to hear about yours, but I’ve settled on this as best for us.
Our standard tempo workout is 3x2000m with 1:00 standing rest on the track. I use the 2k distance for a couple of reasons. I used to just tell the kids I wanted to do a 20-minute tempo run and send them off with their given pace. The problem with this for high school kids is that very few of them know their body or their pace well enough to carry a steady, consistent pace through a 20-minute run. They will end up going too fast, too slow, turning it into a race, or some other variation that I don’t want. To solve this, I tried tempo miles, and the problem I encountered there is that 1600m seems short to the kids, and they had a tendency to run the first one (or all of them) too fast. With the 2k, it’s a little longer and they don’t have a good sense for what their total time should be as they do for the mile. I can give them per lap times and have them concentrate on that. Having said that, I emphasize every single time we do a tempo workout that the assigned pace is just a guideline. They need to understand that their body will feel differently on different days depending on many factors, and struggling to hit a certain time when they aren’t feeling good will take them over their threshold that day.
The reason we do tempo on the track two-fold. First, this is a pace workout, and it’s a lot easier to run pace and learn pace on the track than on the uneven grass, hills, etc. We get our hill work elsewhere, so I don’t feel the need to do it here. Second, it’s track season, so they need to learn to run pace on the track.
As for setting paces, I use the Daniels Running Formula charts for tempo paces. I don’t follow Daniels for most things we do, but I have found the VDOT charts to be very good for setting tempo paces. At the beginning of December, I will set their pace based on their 5k cross country time from the fall, subtracting about 15-20 seconds because they will be doing their tempo on the track rather than the cross country course. It is important that tempo pace be set for their current fitness level and not their end-of-season race goals. This is because the benefit of tempo work is in staying just below the aerobic threshold. Running at a pace they are not yet conditioned for, such as for an end-of-season PR goal, will push them over their threshold, and the workout will be basically useless. At that point, it turns into a time trial, and you can easily burn your runners. I had this happen to a couple of runners last year because I let them go too fast since they told me it felt easy. They did great up until about spring break, but then it caught up with them, and they crashed. We will not lower anybody’s tempo pace until they have demonstrated in a race or time trial that they have improved their conditioning enough to warrant it. If you don’t have a race to go off of to set pace, run a mile time trial and use that. The table I use to set paces is below.
|
Current Fitness Level |
Training Paces |
|||||
|
VDOT |
Mile |
2-Mile |
5k |
E Pace |
M Pace |
T Pace |
|
30 |
9:11 |
19:19 |
30:40 |
12:40 |
11:01 |
10:18 |
|
31 |
8:55 |
18:48 |
29:51 |
12:22 |
10:45 |
10:02 |
|
32 |
8:41 |
18:18 |
29:05 |
12:04 |
10:29 |
9:47 |
|
33 |
8:27 |
17:50 |
28:21 |
11:48 |
10:14 |
9:33 |
|
34 |
8:14 |
17:24 |
27:39 |
11:32 |
10:00 |
9:20 |
|
35 |
8:01 |
16:58 |
27:00 |
11:17 |
9:46 |
9:07 |
|
36 |
7:49 |
16:34 |
26:22 |
11:02 |
9:33 |
8:55 |
|
37 |
7:38 |
16:11 |
25:46 |
10:49 |
9:20 |
8:44 |
|
38 |
7:27 |
15:49 |
25:12 |
10:35 |
9:08 |
8:33 |
|
39 |
7:17 |
15:29 |
24:39 |
10:23 |
8:57 |
8:22 |
|
40 |
7:07 |
15:08 |
24:08 |
10:11 |
8:46 |
8:12 |
|
41 |
6:58 |
14:49 |
23:38 |
9:59 |
8:35 |
8:02 |
|
42 |
6:49 |
14:31 |
23:09 |
9:48 |
8:25 |
7:52 |
|
43 |
6:41 |
14:13 |
22:41 |
9:37 |
8:15 |
7:42 |
|
44 |
6:32 |
13:56 |
22:15 |
9:27 |
8:06 |
7:33 |
|
45 |
6:25 |
13:40 |
21:50 |
9:17 |
7:57 |
7:25 |
|
46 |
6:17 |
13:25 |
21:25 |
9:07 |
7:48 |
7:17 |
|
47 |
6:10 |
13:10 |
21:02 |
8:58 |
7:40 |
7:10 |
|
48 |
6:03 |
12:55 |
20:39 |
8:49 |
7:32 |
7:02 |
|
49 |
5:56 |
12:41 |
20:18 |
8:40 |
7:24 |
6:55 |
|
50 |
5:50 |
12:28 |
19:57 |
8:32 |
7:17 |
6:51 |
|
51 |
5:44 |
12:15 |
19:36 |
8:24 |
7:09 |
6:44 |
|
52 |
5:38 |
12:02 |
19:17 |
8:16 |
7:02 |
6:38 |
|
53 |
5:32 |
11:50 |
18:58 |
8:09 |
6:56 |
6:32 |
|
54 |
5:27 |
11:39 |
18:40 |
8:01 |
6:49 |
6:26 |
|
55 |
5:21 |
11:28 |
18:22 |
7:54 |
6:43 |
6:20 |
|
56 |
5:16 |
11:17 |
18:05 |
7:48 |
6:37 |
6:15 |
|
57 |
5:11 |
11:06 |
17:49 |
7:41 |
6:31 |
6:09 |
|
58 |
5:06 |
10:56 |
17:33 |
7:34 |
6:25 |
6:04 |
|
59 |
5:02 |
10:46 |
17:17 |
7:28 |
6:19 |
5:59 |
|
60 |
4:57 |
10:37 |
17:03 |
7:22 |
6:14 |
5:54 |
|
61 |
4:53 |
10:27 |
16:48 |
7:16 |
6:09 |
5:50 |
|
62 |
4:49 |
10:18 |
16:34 |
7:11 |
6:04 |
5:45 |
|
63 |
4:45 |
10:10 |
16:20 |
7:05 |
5:59 |
5:41 |
|
64 |
4:41 |
10:01 |
16:07 |
7:00 |
5:54 |
5:36 |
|
65 |
4:37 |
9:53 |
15:54 |
6:54 |
5:49 |
5:32 |
|
66 |
4:33 |
9:45 |
15:42 |
6:49 |
5:45 |
5:28 |
|
67 |
4:30 |
9:37 |
15:29 |
6:44 |
5:40 |
5:24 |
|
68 |
4:26 |
9:30 |
15:18 |
6:39 |
5:36 |
5:20 |
|
69 |
4:23 |
9:23 |
15:06 |
6:35 |
5:32 |
5:16 |
|
70 |
4:19 |
9:16 |
14:55 |
6:30 |
5:28 |
5:13 |
|
71 |
4:16 |
9:09 |
14:44 |
6:26 |
5:24 |
5:09 |
|
72 |
4:13 |
9:02 |
14:33 |
6:21 |
5:20 |
5:05 |
|
73 |
4:10 |
8:55 |
14:23 |
6:17 |
5:16 |
5:02 |
|
74 |
4:07 |
8:49 |
14:13 |
6:13 |
5:12 |
4:59 |
|
75 |
4:04 |
8:43 |
14:03 |
6:09 |
5:09 |
4:56 |
|
76 |
4:02 |
8:37 |
13:54 |
6:05 |
5:05 |
4:52 |
Track Workout Schedule for December 17, 2012 – January 6, 2013
|
|
Sprint |
400/800 |
Distance |
|
Monday, December 17 |
3:50pm @ Coach G’s Room: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 4 x 1200m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 3 x 2000m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength |
|
Tuesday, December 18 |
3:50pm @ Coach G’s Room: Warm-up Circuit Training Stretching
|
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 30:00 Aerobic progression run 4 x 100m Strides Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength |
|
Wednesday, December 19 |
3:50pm @ Coach G’s Room: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up Circuit Training Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up Circuit Training Stretching |
|
Thursday, December 20 |
8:00am @ Track: Warm-up 20:00-30:00 Run Stretching |
8:00am @ Track: Warm-up 8 x (600 easy-200 sprint) Stretching/Core Strength
Afternoon on your own: 30:00-40:00 Aerobic run
|
8:00am @ Track: Warm-up 7-5-3-1 min hard, 5-3-1 min jog 1 x 300m Sprint Stretching /Core strength
Afternoon on your own: 30:00-40:00 Aerobic run
|
|
Friday, December 21 |
On your own: Warm-up 20:00-30:00 run Stretching |
Morning on your own: Warm-up 60:00 Aerobic progression run 4 x 100m Strides Stretching/Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
Morning on your own: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
|
Saturday, December 22 |
8:00am @ Spring Hill Clubhouse: Hill Repeats |
||
|
Sunday, December 23 |
Rest |
Rest |
3:30pm @ South Oldham HS: Warm-up/Stretching 70:00-80:00 Long Run 6 x 100m Strides Stretching |
|
|
Sprint |
400/800 |
Distance |
|
Monday, December 24 |
On your own: Warm-up 20:00-30:00 Run Stretching |
On your own: Warm-up 40:00 Aerobic progression run 4 x 100m Strides Stretching |
On your own: Warm-up 50:00 Aerobic progression run w/ 8 x 1:00 surge Stretching |
|
Tuesday, December 25 |
Rest – Merry Christmas! |
||
|
Wednesday, December 26 |
8:00am @ Track: Warm-up Circuit Training Stretching
|
8:00am @ Track: Warm-up 4 x 1200m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
8:00am @ Track: Warm-up 3 x 2000m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
|
Thursday, December 27 |
On your own: Warm-up 20:00-30:00 Run Stretching |
Morning on your own: Warm-up 60:00 Aerobic progression run 4 x 100m Strides Stretching/Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
Morning on your own: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
|
Friday, December 28 |
8:00am @ Track: Warm-up 4 x 150m Form strides Stretching |
8:00am @ Track: Warm-up 5 x 300m w/ 5:00 rest Stretching/Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
8:00am @ Track: Warm-up 10 x 300m w/ 100m walk rest Stretching/Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
|
Saturday, December 29 |
8:00am @ Spring Hill Clubhouse: Hill Repeats |
||
|
Sunday, December 30 |
Rest |
Rest |
3:30pm @ South Oldham HS: Warm-up/Stretching 75:00-85:00 Long Run 6 x 100m Strides Stretching |
|
|
Sprint |
400/800 |
Distance |
|
Monday, December 31 |
8:00am @ Track: Warm-up 4 x 150 Form strides Stretching |
8:00am @ Track: Warm-up 300-300-200-200-100-100 1 x 300m Sprint Stretching /Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
8:00am @ Track: Warm-up 5-4-3-2-1 minute Fartlek w/ 4-3-2-1 minute rest 1 x 300m Sprint Stretching /Core strength
Afternoon on your own: 30:00-40:00 Aerobic run |
|
Tuesday, January 1 |
On your own: Warm-up 20:00-30:00 Run Stretching |
On your own: Warm-up 60:00 Aerobic progression run 4 x 100m Strides Stretching/Core strength |
On your own: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength |
|
Wednesday, January 2 |
3:50pm @ Coach G’s Room: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 4 x 1200m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 3 x 2000m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength |
|
Thursday, January 3 |
3:50pm @ Coach G’s Room: Warm-up 300m Time Trial Circuit Training Stretching
|
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 600m Time Trial 3 x 300m w/ 5:00 rest Stretching/Core strength
|
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 1600m Time Trial 4 x 400m w/ 3:00 rest Stretching/Core strength |
|
Friday, January 4 |
3:50pm @ Coach G’s Room: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 30:00 Aerobic progression run 4 x 100m Strides Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength |
|
Saturday, January 5 |
8:00am @ Spring Hill Clubhouse: Hill Repeats |
||
|
Sunday, January 6 |
Rest |
Rest |
3:30pm @ South Oldham HS: Warm-up/Stretching 75:00-85:00 Long Run 6 x 100m Strides Stretching |