Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• I am now updating individual training plans weekly for those that want to continue training.  Please make sure to share an up to date log with me so I can update it!

• Optional Time Trial this weekend

• The training for the week​

  • We are doing two workouts this week.

    • Tuesday we are doing sets of 400s at around 2 mile pace w/ short rest and longer rest between the sets.  This will get you more comfortable running faster than 5k pace and it will also have a huge aerobic benefit.  

    • Thursday we are doing 200s which are basically long strides.  Focus on being fast and relaxed.

• Our weekly Zoom meetings this Wednesday will be at 8 pm.   

• PFP Hats!!

• More of you are joining Strava and we love it!

Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• I am now updating individual training plans weekly for those that want to continue training.  Please make sure to share an up to date log with me so I can update it!

• The Hoka One One Postal Nationals.

• The training for the week​

  • We are doing two workouts this week.

    • Tuesday we are back doing one of our staple workouts.  It's critical velocity (CV) work followed by hills and strides.

    • Friday we are back doing one of our alternating pace ladder that starts at CV pace and works down to 5k pace.  The rest is actually a longer rep at more constant pace, which means this should be a longer, more sustained aerobic effort.

    • The long run is a new spot this week as it is on Saturday, the day after a workout.  Please make sure you start easy and relaxed on this run and don’t feel the need to push the pace at all!

• Our weekly Zoom meetings this Wednesday will be at 8 pm.   

• PFP Hats!!

• More of you are joining Strava and we love it!

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Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• I am now updating individual training plans weekly for those that want to continue training.  Please make sure to share an up to date log with me so I can update it!

• The start of school and all the anxieties that are coming with it.  

• The training for the week + our training

  • Mileage is a down week for most of you this week.  Enjoy it!
  • On the schedule, there will be a time trial at the end of next week.  Get excited for this chance to test yourself and see where you are at!

  • We are doing two workouts this week.

    • Tuesday’s workout is building support for the 5k specific work we will start doing a lot more over the next few months.  It is longer reps at a little slower than 5k effort.  It has a longer rest at 3 minutes, so please focus on staying relaxed and under control in these reps.  

    • Thursday is just to get you feeling better for Saturday with reps at slightly slower than 5k pace and 2 mile pace.​

• Our weekly Zoom meetings this Wednesday will be at 8 pm.    

• We spent a lot of time talking about the book I’ve been reading, The Inner Game of Tennis.  Though, it’s about tennis, it can be applied to all aspects of life.  The purpose of the book is to help you free your body from your mind.  To try to get you to get in that “flow” state.  As a program, we always say to “run dumb” and this is exaclty what this book is talking about.

• PFP Hats!!

• More of you are joining Strava and we love it!

• Lots of tangents...sorry!

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Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• I am now updating individual training plans weekly for those that want to continue training.  Please make sure to share an up to date log with me so I can update it!

• The training for the week + our training

  • Mileage is staying similar to last week for most of you.  
  • On the schedule, there will be a time trial at the end of next week.  Get excited for this chance to test yourself and see where you are at!

  • We are doing three workouts this week.

    • Tuesday we are back to the hills.  We really want you starting on the more conservative end with this and the goal is to make sure you get faster with each one.  I want you starting slower than 5k EFFORT.  When you are going up hill, 5k effort is slower than 5k pace.  

    • Thursday is a new workout.  It is sets of 300 meter reps with 45 seconds rest.  There is 4 minutes rest between the sets.  The rest should be a light jog.  The 300 meter reps should be around 2 mile pace, so slightly faster than 5k pace.  Stay relaxed when doing these. 

    • Saturday is one of our more popular workouts, The PFP.  This is a tough but great one!  It's a continous workout with zero rest.  It's basically 3 sets of a tempo rep, followed by an 800m at a faster pace.  I'll give some examples below. 

      • Group A:

        • 3 sets of (1200m @ tempo pace, 800m faster) w/ zero rest.  The 800m should be slower than 5k pace the first time you run it, but should get faster the next two times.  ​

        • So, this would end up being 1200m @ tempo --> 800m @ slower than 5k pace --> 1200m @ tempo --> 800m @ around 5k pace --> 1200m @ tempo --> 800m faster than 5k pace.  Zero rest between any of these.

• Our weekly Zoom meetings this Wednesday will be at 8 pm.  This week will talk a little about what commitment to excellence means for our program.  

• The NBA Playoffs!

• PFP Hats!!

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Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• I am now updating individual training plans weekly for those that want to continue training.  Please make sure to share an up to date log with me so I can update it!

• The training for the week + our training

  • Mileage is staying similar to last week for most of you.  

  • We are doing three workouts this week.

    • Tuesday is one of our staple workouts.  It's critical velocity (CV) work followed by hills and strides.  CV pace is more of 8000m or 10000m pace so slower than 5k pace.  It's a solid pace that gives you a lot of aerobic benefits while not taking too much out of you.  The hills and strides afterwards will allow you to work on a faster pace when tired and make you stronger. 

    • Thursday you are doing sets of 200s starting at 2 mile pace and working faster.  These are basically long strides that allow you to work on faster paces while staying relaxed.

    • Saturday is a new one.  It's another alternating pace workout with zero rest.  This time you are alternating between 5k pace and a moderate pace.  So, 400s at 5k pace followed by 800s at moderate pace.  This is allowing you to work on 5k pace in a less strenuous way while getting a really solid aerobic effort in.  

• Our weekly Zoom meetings this Wednesday will be at 8 pm.  It is trivia with questions based on the website articles

• The NBA Playoffs!

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Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• I am now updating individual training plans weekly for those that want to continue training.  Please make sure to share an up to date log with me so I can update it!

• The training for the week + our training

  • Mileage is back up for you this week

  • We are doing three workouts this week, two new ones.

    • Tuesday a ladder that starts at tempo pace and works down to 5k pace.  The rest is actually a longer rep at more constant pace, which means this should be a longer, more sustained aerobic effort.  Have fun! 

    • Thursday you are doing an acceleration workout to work on faster paces and speed.  It is a total of eleven reps with 3 minutes between the reps.  Start at 2 mile effort and try to pick up the pace a tiny bit with each one.  Make sure you are staying relaxed and never straining with this one.  

    • Saturday is the famous Rev.  It's a progression workout where you want to be getting faster throughout the whole workout.  Please start conservatively on this one.  The goal is to ride the line between going too fast and having to slow down and being able to keep running a pace for a long time.  This takes practice to find.  

• Our weekly Zoom meetings this Wednesday will be at 8 pm.  It is trivia with questions based on the website articles

• Monaco Races

  • Men's 200m​

  • Men's 800m

  • Men's 1500m

  • Men's 5000m

  • Women's 5000m

• The NBA Playoffs!

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Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• I am now updating individual training plans weekly for those that want to continue training.  Please make sure to share an up to date log with me so I can update it!

• The training for the week + our training

  • Down week in mileage for most of you.

  • We are doing three new workouts this week, so we discuss these in detail.

    • Tuesday you are doing longer hill repeats. You will be doing either 60 second, 90 second, or 2 minute repeats.  We want you getting faster with each repeat.  You should start relaxed and it should be slower than 5k effort.  Stay relaxed, hips tucked in, and push off.  

    • Wednesday you are doing sets of 200s.  These should be relaxed and just get you used to running faster paces.  Basically, they are long strides.

    • Saturday is the famous Patriot.  It is is made up of 2 sets. Each set is 3-8 mins @ tempo followed directly by a faster rep(1000m to 1600m). 4 mins between sets. The faster rep should be slower than 5k pace

• Make sure to sign up for a slot so we can catch up through Zoom.  If you can't make one of these times, let me know.

• Our weekly Zoom meetings this Wednesday will be at 8 pm.  It is trivia with questions based on the website articles

 

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Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• The training for the week + our training

  • Mileage, long runs, workouts, hill sprints, core should all be progressing.

  • We are doing two new workouts this week, so we discuss these in detail.

    • Wednesday we are doing 5 to 8 x 45 second reps at 5k effort .  You will take 90 second rest after each one.  This is a safe way to introduce race pace for the first time.  Focus on staying relaxed

    • ​Saturday will be our first Rev.  This time you guys will be doing 15 to 30 minutes.  It is completely continuous.  The goal is to start at a moderate pace and you should get faster the whole time. It should never feel like you are running all out.  It should feel under control.  

• Make sure to sign up for a slot so we can catch up through Zoom.  If you can't make one of these times, let me know.

• The King of the Mountain Challenge winners will be announced at Wednesday's Zoom.

• Our weekly Zoom meetings this Wednesday will be at 8 pm

• Thanks to everyone who has been contributing articles to the website!  We've had 19 current athletes/alumni.  We need more!

 

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Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• The training for the week + our training

  • Mileage, long runs, workouts, hill sprints, core should all be progressing.

  • We are starting critical velocity reps, so we discuss these in detail.

  • We are starting 30 second hill runs!

  • ​I will be sending out measured  800 loops around Darden Towe if you want a change of pace for your workout.​

  • Heat!  Please be smart and careful

    • Earlier the better!​

    • Hydrate, especially with electrolytes.  Drink during your run

    • Bring your phone

    • Tell your parents exactly where you are running

• The King of the Mountain Challenge and all it's updates (Garmin is down!!)

• Our weekly Zoom meetings this Wednesday will be at 8 pm

• Thanks to everyone who has been contributing articles to the website!  We've had 18 current athletes/alumni.  We need more!

 

Link to Reebok Men's Mile at Albemarle!​

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Here's the weekly Sunday Update Podcast.  In this edition, we discuss:

• The training for the week + our training

  • Mileage, long runs, workouts, hill sprints, core should all be progressing.

  • ​I will be sending out measured 1k loops around Darden Towe if you want a change of pace for your workout.​

  • Core videos comign (Thanks to the Naseh bros!)

  • Heat!  Please be smart and careful

    • Earlier the better!​

    • Hydrate, especially with electrolytes.  Drink during your run

    • Bring your phone

    • Tell your parents exactly where you are running

• The King of the Mountain Challenge and all it's updates

• Our weekly Zoom meetings this Wednesday will be at 8 pm

  • Ben Flanagan and Colin Bennie will be joining us. You can't miss this!

• Thanks to everyone who has been contributing articles to the website!  We've had 18 current athletes/alumni.  We need more!

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• Link to 2012 Olympic Men's 1500m Final.  Leo Manzano!