June 18-July 12 Workouts

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 30^th to August 3^rd at Marsh Lake in the Uintahs.  The $50 deposit and initial permission slip is due July 12^th.  The remainder of the $75-125 fee plus waiver and either a Physical AA@ or AB@ Form is due on July 26^th.

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 12^th

HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER  OF $75 - $125 DUE JULY 26^th.

SET LOFTY GOALS!!