November 2006 Final Preparation for Nov 19th GVH Invite and USATF Club National’s –

Focus:  Sharpening/Tapering/Mental Preparation

 

We’ve been at intense training for several months. You’ve done exceedingly well in all the divisions of the Upstate XC Series. Teams ran well at Mayor’s Cup, National Master’s 5K, Bad Boys and several have run well at marathons or road races. Wow!

 

Now, one or two more races! You’re ready for the final tune up. Focus on the race you want to run at GVP Nov. 19th and/or Club Nationals Dec 9th. Rehearse it in your head a few times what YOU WANT TO DO. Train smart. Sleep well, eat well, drink plenty .  . of water. Let’s get those final goals of the fall season.

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

5

Upstate Race at Parma

6

60-90 min @ E

7  5:30 @ Cobbs Res. Top of hill

2 x 2400 @ T w/1 min. rec. immed. Follow with

1-2x Kenyan surge drills, w/1/2 recovery tune

1min@I,30@E

2 min@I,60@E

3min@I,90@E

8 5:30 @ Cobbs Res.

Continuous run of 10 min @ E,

20 min @ T,

10 min @ E

10 min @ T

10 min @ E

 

9

Easy 45-60

Core Exercises

10

 Easy 30-45 min or off

 

11

9 am. - Genesee Valley Park 2k course

4-5 x 1200 – 1600 m @ I, w/ 3 min. rec

5 min. rec.

1 lap surge all  uphills

12

Easy 60-90 min. run

13

Easy 45-

Core Exercises

14  5;30 @ U of R

2-3 sets (4x 400) @ R w/200 jog btwn and 400 btwn sets.

15 5:30 @ U of R

800-1000 @ 6 or 8K goal pace,

4x 1200 or 1 mile w/surge of 300 or 400 m in middle, 2 min. rec

2 laps alternate 100stride/ 100 jog

2 mi. CD.

16

Easy 45-60 min

 

17

Easy 30-45 min or off

 

18

Easy 30-45

19

GVH Invite/Upstate Champs

Women’s 5K

Men’s 8 K

20

 

Easy 45 min run

21  @ U of R

 

2-3 sets (600, 400, 400 @ R w/200 jog btwn and 400 btwn sets.

22 @ U of R

 

10 min @ E

25 min @ T

10 min @ E

15 min. @ T

10 min @ E

 

 

23

Easy 45-60 min

RWG

24

30 min. @ E.

25  

9 am Workout @ Mendon Ponds Park

then 3 x 2 mi @ T w/2 min. rec. each progressively faster.

10 am GVH’s RT Turkey Run @ Mendon Ponds Park

26

 

27

28

2-3 sets (600, 400, 200@ R w/200 jog btwn and 400 btwn sets.

29   2 x 2400 m @ T w/ 2 min. rec., 1 lap alternate 100 m strides, 100 jog. 2 lap CD

30

 

1

30 min. @ E.

2 9 am Mendon Ponds

 

3

4

5

1x 1200 or 1 mile @ goal race pace. 3 min. rec.,

1 set 15 sec. cut backs, start @ 1:30 down to 15 sec.

2 mi. CD

6

20 min. @ E

5 x 30 sec strides/

w 1 min. rec.

15 min. @ E

 

7

Travel to San Fran

Off or 20 min. @ E

8

Run course easy

Strides

9“San Francisco” USATF Club Nationals

Women’s 6K

Men’s 10 K

Just do it!

Let it all out