Syracuse Cross Country - 2011
ITEMS OF IMPORTANCE
1. Remember to e-mail your workout logs by each Sunday to: rbuhrley@dsdmail.net
If you don’t have access to e-mail, just bring a copy of your workout log to the Monday practices.
2. The workouts listed are for those who have been following the first three weeks of workouts as handed out in May. If you are just starting up now, follow the original (first three weeks) of the workout schedule.
3. IT IS IMPORTANT TO COMPLETE THE WORKOUTS AS LISTED AS CLOSE AS POSSIBLE.
4. Following a regular lifting/strength training program can greatly enhance your success in the fall. We will open the weight room after our scheduled TEAM workouts on Mondays and Wednesdays.
5. DON’T NEGLECT THE AB’S. Pillars and crunches are easy to do while watching TV, reading, etc.
6. The Syracuse High Altitude Running Camp will be held August 1st - August 5th at Marsh Lake in the Uintahs. The $50 deposit and initial permission slip is due July 12th. The remainder of the $75-125 fee plus waiver and either a Physical “A” or “B” Form is due on July 28th.
7. Workout and other information can be found at: www.titanxc2011.blogspot.com.
8. Call (775-0122 or 510-0140) or email (rbuhrley@dsdmail.net) if you have questions concerning your workouts.
WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be- use E/L column). They should not have you wheezing, gasping, etc. Generally your heartrate should reach the 160-180 range during these runs. (It may be higher if it is hot.) These are your longest runs in terms of distance, although some TR’s may be longer, but not as intense.
FR= Fartlek Run - This literally means "speed play". It this type of workout you should vary your pace, terrain, etc. When done properly, it is as hard of a workout as you will have. Hilly trails, parks, etc. are good places for these workouts, although the roads will do.
TemR= Tempo Run - This is a shorter run at a faster pace. Check Table 3.2 for you “T” Pace. Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, but be careful- watch out for turned ankles, rattlesnakes, etc. The pace should be about the same as your Training Runs.
Strides= 5-6 x 20-30 second runs at “fast and relaxed” pace using quick turnover. Concentrate on good running form. DO NOT SPRINT.
Two-a-Days= Some workouts have mileage listed in [brackets]. This is a suggested change from the original workout if you want to have two workouts a day. Don’t attempt them unless you are able to still keep up with the regular workouts.
There are three workouts listed for each day. The first one is for athletes who have at least one year of distance experience and are at a relatively high fitness level. The second is for runners with some recent running/soccer background and a moderate fitness level. The third workout listed is for those with little or no distance running background. All of these workouts are for those who have completed the first three weeks of the training cycle.
DIRECTIONS TO FERNWOOD CAMPGROUND:
Going east on Hwy 193: Go east past HAFB to Hwy 89. Go south on 89 about ½ mile, then turn left (east) onto Valley View Drive. Go south about .75 miles, then turn left on Fernwood Drive. Follow Fernwood Drive until you come to a “T” in the road (can’t go any further). Turn right on Snoqualmie Drive. Keep going until you reach the parking lot at the Fernwood trail head.
From Gentile Ave: Follow Gentile east to Hwy 89. Go north on 89 to the stoplight at Cherry Lane (gas station and Grounds for Coffee are on the right). Turn right onto Valley View Drive. Go north for .50 miles. Turn right onto Fernwood Drive. Follow Fernwood Drive until you come to a “T” in the road (can’t go any further). Turn right on Snoqualmie Drive. Keep going until you reach the parking lot at the Fernwood trail head.
DIRECTIONS TO JENSEN PARK
Follow Bluff Road south to about 3300 south. The large park is located on the west side of Bluff Road.
PHASE I Part 2 - Foundation, Injury Prevention Training
June 20 7 mile TR (45-60 minutes) [6 + 3]
5 mile TR (40-50 minutes)
4 mile TR (35-45 minutes)
June 21 8 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at Fernwood Campground @ 7:00 am
June 22 5 mile TR (35-45) + strides [4 + 3]
4 mile TR (30-35) + strides
3 mile TR (20-30) + strides
June 23 10 x 500's @ RP with 500 recovery
8 x 500's @ RP with 500 recovery
6 x 500's @ RP with 500 recovery
Meet at Jensen Park @ 7:00 am
June 24 4 mile TR (30-35) + strides [3 + 3]
3 mile TR (25-30) + strides
3 mile TR (25-30) + strides
June 25 Syracuse Race or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
June 26 Day Off - Send in Mileage
June 27 8 mile TR (50-70) + strides
6 mile TR (40-55) + strides
5 mile TR (35-50) + strides
Meet at Jensen Park @ 7:00 am
June 28 6 mile TR (50-60) [4 + 4]
5 mile TR (45-55)
4 mile TR (30-40)
June 29 8 mile TrR (55-70)
6 mile TrR (45-60)
4 mile TrR (30-45)
Meet at Fernwood Campground @ 7:00 am
June 30 6 mile TR (40-55) [4 + 4]
5 mile TR (35-50)
4 mile TR (30-40)
July 1 6 mile TR (40-55)
5 mile TR (35-50)
4 mile TR (30-40)
July 2 Race or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
July 3 Day Off - Send in Mileage
July 4 Race or
8 mile TR (50-70) + strides
6 mile TR (40-55) + strides
5 mile TR (35-50) + strides
July 5 8 mile TR (60-70) [6 + 4]
7 mile TR (55-65)
6 mile TR (50-60)
July 6 8 mile TrR (55-70)
6 mile TrR (45-60)
5 mile TrR (40-55)
Meet at Fernwood Campground @ 7:00 am
July 7 5 mile TR (35-45) + strides [4 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-30) + strides
July 8 5 mile TR (35-45) + strides [4 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-30) + strides
July 9 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 10 Day Off - Send in Mileage
PHASE II Early Quality Training
July 11 4 mile TemR @ “T” Pace
+ 6 x 500's @ 5k Date Pace
4 mile TemR @ “T” Pace
+ 5 x 500's @ 5k Date Pace
3 mile TemR @ “T” Pace
+ 4 x 500's @ 5k Date Pace
Meet at Jensen Park @ 7:00 am
July 12 6 mile TR (50-60) [4 + 4]
5 mile TR (45-55)
4 mile TR (30-40)
July 13 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
New Schedules will be handed out at this workout.
$20 and Deseret News 10k Entry Form due. The cost will be $38 after this date.
$50 High Altitude Deposit and Initial Permission Slip due July 13th
HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER OF $75 - $125 DUE JULY 29th.
SET LOFTY GOALS!!
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