Mon 3/6 - AM 30 min easy. PM. Sprint WU + 10 x stadium Ramp FAST with walk down recovery (this was supposed to be a day where we did 30m fly tests, but it was COLD, windy and rainy. Didn't want to risk a pull.
Tue 3/7 - AM 1 mwu, drills, 3 x 50 acceleration, 3 x 5 min threshold, 1 min recovery (avg low 5:50 pace) , 3 x 600 (1:42, 1:48, 1:44), 3 ish min recovery, fell asleep on #2. + 1 x 200 @ 25.
They were supposed to do 3 x 200, but were looking kind of tired, so I told them to just do one fast and call it a day. PM. 10 min shakeout, drills, weights (endurance, super set style) -
Wed: 4 miles easy + weights, Low rep, high velocity style)
Thu: 4 miles easy + 4 x 200 smooth, untimed (probably 29-30) almost full recovery
Fri: Supposed to be a meet day, but our power outlet on our field was flooded so we had to cancel. Did 1 mile WU, Drills, 6 x 3 min CV effort (averaged 5:40 ish pace). The workout was kind of poor. He was really psyched to run the meet (All County) and try for a fast time. Mental state not good during session, Went a little slower and did one less rep than prescribed.
Sat: 8 miles easy. Prom tonight
Sun: Will take the day off and sleep in after prom
Kind of a crappy week. Our whole athletic department is in a bit of a funk because 80% of our games and matches are being cancelled due to weather and inability to reschedule due to an officials shortage in our area. This meet would have been a good opportunity for us to start with the "meets as speed endurance training" concept that I'm pursuing with my better distance kids this year. This particular athlete would have run the 800 and 4 x 400, hopefully opening with a relay split sub 50 seconds.
We have a break in the weather predicted for the middle of next week and my guys are slated to run a 4x8 on Friday night followed by a 1600 the next morning at a 2 day distance carnival. We also have our Pre Season League Relays meet on Wednesday. I'm going try to get my better distance guys on the sprint medly, 4 x 2, 4 x 4, etc..... We haven't had a real speed endurance workout yet, so I'd like that to be a good, short, intense stimulus prior to Fri/Sat.
Next week will be super low volume, due to the number of races they'll run, but we will try for a solid, low intensity aerobic stimulus on Monday. I'll have to see how they feel after prom before I plan anything out.