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. They can be found at: www.titanxc2011.blogspot.com.
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.
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
July 30th to August 3rd 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 AA@ or AB@
Form is due on July 26th.
7.
Workout and other information can be found at: www.titanxc2011.blogspot.com.
8. If you have questions concerning your workouts contact: (775-0122 or rbuhrley@dsdmail.net), or
(589-9949 or rwilcox@dsdmail.net) or (499-1487 or nutone993@aol.com).
WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace. They should be somewhat challenging, but not
leave 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.
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 AT@ 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 Afast 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. Let your body
be the guide.
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 2 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 AT@ 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 AT@ 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 18 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 19 7 mile TR (45-60 minutes) [6 + 3]
5 mile TR (40-50 minutes)
4 mile TR (30-45 minutes)
June 20 5 mile TR (35-45) + strides [4 + 3]
4 mile TR (30-35) + strides
3 mile TR (20-30) + strides
June 21 8-10 mile TrR (50-70 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at Syracuse HS @ 6:30 am or
Fernwood Campground @ 7:00 am
June 22 4 mile TR (30-35) +
strides [3 + 3]
3 mile
TR (25-30) + strides
3 mile
TR (25-30) + strides
June 23 10 mile TR (70-80)
6 mile
TR (50-60)
5 mile
TR (45-55)
June 24 Day Off - Send in Mileage
June 25 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 26 6 mile TR (50-60) [4 + 4]
5 mile TR (45-55)
4 mile TR (30-40)
June 27 6 mile TR (40-55) [4 + 4]
5 mile TR (35-50)
4 mile TR (30-40)
June 28 8-10 mile TrR (50-70)
6 mile TrR (45-60)
4 mile TrR (30-45)
Meet at Syracuse HS @ 6:30 am or
Fernwood Campground @ 7:00 am
June 29 6 mile TR (40-55)
5 mile TR (35-50)
4 mile TR (30-40)
June 30 Syracuse AScleroderma@ Race or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
July 1 Day Off - Send in Mileage
July 2 8 mile TR (50-70) + strides [6 + 4]
6 mile TR (40-55) + strides
5 mile TR (35-50) + strides
Meet at Jensen Park @ 7:00 am
July 3 6 mile TR (60-70)
5 mile TR (55-65)
4 mile TR (50-60)
July 4 West Point 5K or
6 mile TR (40-50) + strides [4 + 3]
5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
July 5 8
mile TrR (55-70)
6 mile TrR (45-60)
5 mile TrR (40-55)
Meet at Syracuse HS @ 6:30 am or
Fernwood Campground @ 7:00 am
July 6 5 mile TR (35-45) + strides [4 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-30) + strides
July 7 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 8 Day Off - Send in Mileage
PHASE II Early Quality Training
July 9 4 mile TemR @ AT@ Pace
+ 6 x 500's @ 5k Date Pace
4 mile TemR @ AT@ Pace
+ 5 x 500's @ 5k Date Pace
3 mile TemR @ AT@ Pace
+ 4 x 500's @ 5k Date Pace
Meet at Jensen Park @ 7:00 am
July 10 6
mile TR (40-50) [4 + 4]
5 mile TR (35-45)
4 mile TR (30-40)
July 11 6
mile TR (40-50) + strides [4 + 3]
5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
July 12 8-10 mile TrR (50-70)
7 mile TrR (50-65)
6 mile TrR (50-60)
Meet at Syracuse HS @ 6:30 am or
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 12th
HIGH ALTITUDE WAIVERS, A/B FORMS, and
REMAINDER OF $75 - $125 DUE JULY 26th.
SET LOFTY GOALS!!
