Mark Wieczoreck - Gig Harbor (Washington)

Transcription

1 Mark Wieczoreck - Gig Harbor (Washington) Adapting Training Phases and Training Cycles to the High School Kids and the Gig Harbor Program Incoming goals 1. Kids would have fun Program development Running enjoyment Commitment 2. Development for the future Most important aspect of training Success after high school Adaptation to training Cumulative effect 3. High school success Competitive goals Athlete benefits Success breeds success 4. Continue to build the culture Kids mentality Environment Acceptance/ fitting in Expectations and accountability 5. Kids ownership of training Training comprehension Training application Training intention 1

2 When I started at Gig, I came up with coaching goals before diving into writing the training and getting to know the kids. I think the most important aspect of developing a successful program is to establish an environment where the kids just have a blast and love being a part of the team. Running can be a difficult activity to enjoy at a young age, and attracting kids to come out and run everyday and make running their sport can be difficult. But attracting kids to come out and hang out with their friends in an environment where there is a great level of camaraderie is not. When I was younger running just couldn't compete with the other sports in terms of fun for me and if I would have been forced to run, I would have been pushed away from the sport forever. I think it is so important to let kids commit themselves to their training and the sport in their own time. Allowing for them to fall in love with the sport and their team and building their own desires to train and help the team do well will result in a much more dedicated athlete than one who doesn't want to be there. When I look back on my running career the times I have run the best were the times that I was enjoying running and my training situation and I just think that its so important to find a way to make running something that you look forward to and is a positive part of your life. In terms of training, I decided that the most important aspect was a focus developing the kids and setting them to be able to run the best they are capable in the future, and hopefully after leaving high school when physical development is more complete. Whether it is 3 months, a year, or 5 years, I think its important to always be focused on improving and developing for the future because its so easy to get caught up in thinking about the moment you are in. Every workout, every race, seems like the most important one ever while it is happening and that makes it easy to shift the focus from what is really important to just doing well in the moment and that isn't what we want to do. Running is a developmental sport and the results of training are cumulative. So much can be gained by connecting multiple training phases and consistent training cycles. But for the sake of development, I believe that it is important to focus on setting the training to the athletes and as their training age grows, the volume and intensity they are able to handle can grow as well. Next up, obviously we want the kids running well now. Success is important and being competitive is always what we are striving for. Setting the kids up to be able to continue running at the collegiate level and hopefully in some cases to even be obtaining scholarships is important for the kids. It's not that helping the kids to do everything they are capable of isn't the priority, it is to always be conscientious that it is not at the expense of future development. Success breeds success. By that, I mean that as an athlete has success in anything confidence grows and dedication increases and the athlete will be pushed to even higher levels of success. 2

3 Building the culture here at Gig When I came in, I didn't know what kind of culture there would be, but I knew what I wanted. (Newbury Park example). This goes back to the previous points a bit, because for those things to happen, there needs to be a general attitude or way that kids go about doing things that I refer to as the culture of the team. Standards get set and the kids will fall into routines of how things are done. If practice starts at 2:30 and I let them dilly dally and talk for 15 minutes as we slowly try to get practice going it will start to happen every day. If it becomes acceptable to start running until you are out of sight of the coach and then pick blackberries for the duration of the run, there will not be a positive standard set amongst the team that it is our culture to yes have fun, but we do what is expected and get our work done as well. The same applies to other aspects of practice and training. I wanted it to be an environment where first of all every kid is accepted and feels a part of the team. If kids are isolated or rejected or outcasted by their fellow teammates it is not an environment where the kids have fun and we will not build our team. I also wanted it to be a team that understands their expectations and is always striving to achieve them. To have a successful team, from the best kid to the worst kid, it needs to be automatic to have an attitude of wanting to complete their training and not take shortcuts. The coaches can't monitor everything the kids are doing all the time, especially in my situation, it is very important to have a culture established that even when no one is watching over them that they are accountable to themselves and to the team to not cut runs or skip training. When I say the kids taking ownership of their training, what I want is for them to have an understanding of what they are doing and why they are doing it on a daily basis. When I was coaching myself, I spent a few years trying to learn and understand how to apply this to my training. For a while, if I was doing a 3 mile tempo, I just ran the fastest 3 miles I was capable of that day and I would recover until I was ready to workout again and I took that mentality into a lot of my training. As I started writing my own workouts and taking on the responsibility of building my own training program I gradually learned more and more about why other coaches and athletes did things the way they did and I started working on understanding what was supposed to happening metabolically in a given session and I worked on adapting that to myself. So I have found that having an understanding of your own training is helpful in understanding how you should feel and what the efforts should be in sessions and in training in general. Training intention is knowing what the focus of training is for a given time of the season or what the focus is and how their bodies should feel and respond to a given session is so important for them helping to accomplish exactly what I was intending with the prescribed training, and that is what I wanted for the kids to have. Additionally, I am not always able to read them perfectly or prescribe the perfect paces for every athlete every day, what I am 3

4 able to do is help them understand what we are trying to do for that day and allowing them to help me accomplish those goals. Differences in High School athletes 1. Physical development Training loads Adaptation of training Development rate 2. Mental development Consistency Dark room analogy Finding limitations Expanding capabilities 3. Life stage High school life vs. adulthood Balancing stresses Schedule instability 4. Team vs. Individual Athlete numbers and groups Training balance Separating or combining training High school kids still have so much physical development left to do, they aren't able to handle the same workloads as a fully grown and developed athlete. Training needs to be adapted to their specific needs so that it fits in with their current level of development and also allows them to be able to continue developing at their own rate. Mental development is a very important aspect as well. It is difficult to push yourself in training, especially consistently and over extended periods of time. For most, it doesn't come naturally and is something that needs to be learned and developed. Coach Eager once explained it as a kid running into a dark room. The wall in the back of the room represents the maximum the athlete is physically able to accomplish. It isn't easy to just run full steam 4

5 ahead into that wall. Most kids will timidly reach out to try and find the wall and it takes time to learn what your capabilities are and where that wall is. It is important to help the kids learn how hard they are pushing themselves and how hard they should be and allowing them time to grow and develop that aspect of their training is very important. It is easy to just assume running fitness is only limited by physical capabilities but learning to make the connection between physical and mental capabilities is important to understanding what is needed to build a successful training regiment. When I say life stage, I just mean where they are at in life. They are high school kids. There are factors outside of running that affect you at all stages of life, but those in high school are particularly unique. The stresses to fit in, balance classes and social lives with training and being an athlete can be very difficult. As a professional athlete, there are very few things that I will allow to in any way impact my training. My life is relatively stable and training is a priority. But it is not uncommon for high school kids to have much more highly volatile lives. From kids showing up to practice in tears because their boyfriend broke up with them to being down because they just had a rough day in classes or at school with friends to even something as simple as missing practice for Dr. appointments or obligations at home or a family vacation there are so many things that can effect their training outside of just what is happening at practice. With a group of 100 kids, there is naturally going to be some differences than when you are focusing on training a small group of individual athletes. These kids are young, they compete together in all the same races and they are are working together as a team. Especially with a large group of kids, there is always a balance in finding what is best for each individual athlete and what is best for the team. Determining when they should do something together to have the benefit of working together and when they should be separated so the training can be more specific to what they need is important. (Beasts practice example) 5

6 Training Session Terminology 1. Aerobic threshold (AT) 2. Lactate threshold (LT) 3. VO2 Max 4. Long Run Since everyone uses different terminology and has their own ways of saying things, I want to quickly go over what I use before going more into training. At the beginning of each season and the beginning of the summer, I give the kids a handout and go over our training terminology and training phases to continually educate them on what they are doing in training and these are the same definitions I give to them. Aerobic Threshold This is a steady state light tempo. This means that you are running fast enough that your heart rate is as high as it can be without building up lactic acid in your legs, lactic removal/ used=production. That means that as you start to fatigue it is your breathing that is heavy/ strained, not your legs. Throughout the majority of the workout your heart rate should be from 82-87% of your max heart rate, and should never exceed 87%. These sessions will typically be continuous and longer in duration. Lactate Threshold This is a higher intensity tempo. In these tempos, you are producing slightly more lactic acid than your body is able to remove, lactate removal < production. You are teaching your body to try and remove lactate build-up more quickly, tolerate and function with more lactate in your muscles, and become more efficient by maximizing O2 uptake and delivery to the muscles. You are running the fastest pace you can run where your body is able to tolerate the lactate buildup and still function. The goal of the workout is to spend as much time as possible from 88-92% of your max heart rate, and this range is referred to as your Lactate Threshold Range. That means that during this range, your body can do what I was referring to above. If you go higher than this, then your body isn t able to adequately remove and tolerate the lactate and you will very rapidly go lactic and your heart rate will rise very rapidly and you will be going over the intended effort of the session and possibly be unable to complete it. So the goal is to run within this range, but not above. We will do this with continuous tempo runs or long intervals with short recovery. 6

7 VO2 Max A VO2 max session is a workout that pushes you to utilizing the maximum amount of oxygen your body is able to consume. This is a high intensity workout that will be done with moderate to long intervals, at or under race pace with longer rests. These workouts require an extended focus on recovery afterwards, and will be done sparingly with at least 10 days separation from one another or a race. Long Run The long run will essentially be the 3rd workout of the week, not just a longer recovery run. It is run at the pace of a moderate run day and will typically have a quick break to refuel, followed by a pickup or fartlek in the middle or near the end of the run. Intro to My Views on the Impact of Physiology on Training 1. Purpose of training sessions Various training zones Metabolic stimulation vs maximal Athlete variability Training composition and factors 2. Athlete Variance Differences amongst athletes Training dedication Athlete tracking The purpose of a given session is to put the body in different training zones. So we use various types of workouts with the specific goal of stimulating the body to metabolize for energy in that specific way and running the workout to put the body through that specific stimulus is the point of the workout, not simply to run it as fast as you are capable. Every athlete is different so we must adapt how many reps and volume run in sessions, overall training volume and the overall structure of training to the athletes we have. An accurate approximation of how much time should be spent in various training zones and how much emphasis should be put on different types of sessions, I look at two things. How much time does an athlete spend in that particular zone while competing in their event at their optimal fitness, and how are the specific strengths and weaknesses of this athlete different, and thus in need of being 7

8 adapted to this individuals needs. Essentially, if a given athlete runs 15:00 and spends 3 minutes of that 5k running in a state that requires the body to metabolize for energy in a way that it would in a VO2 session, then approximately 20% of the work done in training sessions would be optimally oriented towards stimulating the body in that specific way. Obviously there are plenty of other factors such as training volume, sickness, injury, responsiveness to various training stimuli and the given athletes adaptations to the training etc that can all have effects on the overall composition of the training structure and are always resulting in a bit of fluidity to the training. There are so many differences that cause variance in the kids and thus their training. Most of what I said about differences in high school athletes can also cause differences from one another. I have some kids that take training about as seriously as I do. Some that monitor their eating and sleeping and recovery all season, and others that won't do their runs unless they under direct supervision or have someone holding them accountable. They are at different places of physical development and they have their own strengths and weaknesses and responsiveness to various types of training as well. There is so much that can cause differences in athletes, so much that can be going on in their lives and training that have an impact on how their upcoming training schedule should be structured. My first year coaching at Gig, I had so much trouble keeping track of everything. Each athletes mileage, how they were doing with recovery on a day to day basis and in the long run, who was injured or sick and what is it and how long has it been going on etc. I spent hours every day going over workouts and notes I had about what was going on with everyone. With about 40 athletes training with the varsity group, I felt like I could never keep up with everyone and having weekly or biweekly meeting individually with the kids and staying on them to maintain their training logs didn't seem enough. Everything seemed so important, but there was no way to stay on top of everything. So I came up with the idea to use Google Docs as online training logs and a centralized source of training information. 8

9 Fitness and adaptation 1. Adaptations Adaptation to Training Adaptation to Running Adaptation to stimulus 2. Building fitness in stages of training Jumps in fitness Negatives and setbacks Compromising goals Managing athlete and coaching emotions and excitement With young and veteran runners, there are several things I like to be aware of as they begin to adapt their bodies to the training that we are doing. The first is simply the adaptations to running. Doing training runs for extended durations is something that most kids have never experienced prior to high school cross country. To be able to do this on a consistent basis it requires an adaptation period physically and mentally to allow them to be able to train and stay healthy and happy. Each kid will progress at a different rate and it is important to allow them to be able to have whatever time they need to progress to the point of doing the full training load of an athlete in the training program before pushing them to be there. No matter the age or the level of the athlete (be it a freshman running for the first time, or a veteran professional runner that has been running for 15 years) I think it is very important to make it a priority to ensure that building fitness is a gradual process.whether it the beginning of a new training phase and you are simply introducing a new stimulus or it is the beginning of a new training cycle you want to avoid jumps in fitness. In my opinion, there are several reasons why you want to avoid big jumps in fitness. Gradually progressing in incorporating volume and metabolic gains and adaptations to any specific type of training will help to keep an athlete training more consistently, reduce the chances of an injury and increase how much fitness that can be built and how long the athlete is able to sustain that fitness. This can seem like an easy thing to do in theory, yet a difficult one in practice so I will try and set up an example of how I would adapt and structure the progression of a specific type of metabolic growth opposed to simply expanding on each of those reason. The example I will use is the process of introducing and building Lactate Threshold training into our program. LT workouts are on of the key sessions we do and are a priority in training throughout the majority of our training. After fully establishing general running fitness and having spent time building aerobic fitness and then progressing through building AT as well, I 9

10 begin to introduce the LT sessions. Typically these sessions will have generalized paces, but the paces are for nothing more than giving the kids an idea of where to start, they are not to drive the session. As these are intended to achieve a very specific metabolic response, the goal will be for the kids to fully understand how these should feel and to touch in with that system throughout the workout. Attempting to force yourself into running a specific pace and force LT fitness is the opposite of the approach I take. It is easy to slip into the mentality that simply running as hard as you can for a given session and letting the types of sessions dictate the type of training stimulus you will get, but again, I try to avoid that. I do that by doing workouts that I call introductory sessions. My instructions to the kids will be that we are trying to get our heart rate into that LT zone and touch base with that as we begin to start introducing more of them and making them more of a focus in training. Examples of this will be doing things like fartleks or intervals with short recovery to help the kids be able to process where they are at and adjust the session as they go. By definition even at peak fitness these sessions are always to be sub maximal, so especially in these introductory sessions the effort is to be very controlled. I believe that pace and duration are allowed to expand as progression is allowed to happen and as fitness is built. In subsequent weeks throughout our pre competitive and competitive phases I will begin to expand these LT sessions into extended repeats and min consecutive durational tempos, but the goal is always to engage that stimulus we are trying to achieve with LT sessions. It is very easy to see how this could be difficult if the kids do not properly understand what is intended for the workouts and to an extent are needing to be responsible for helping to achieve this deserted effort. As we progress through the heart of the season these LT sessions will constitute the primary session of many weeks as building up this capacity is one of my biggest goals. As we get deeper into the competitive phase and especially in our peaking phase LT sessions reduce to a secondary priority and their purpose shifts from building that specific fitness to maintaining it as much as possible with minimal effort as an increased percentage of the bodies energy is needing to be devoted to VO2 sessions and racing. I will do this by shortening the duration and overall intensity by reverting back to broken intervals and reduced time spent engaging the system as the goal is simply to achieve activation and touch base to maintain the fitness. 10

11 Training Phases 1. Phase function 2. Base Phase 3. Pre-competitive Phase 4. Competitive Phase The body will have adaptation and respond to a certain type of stimulus for 8-12 weeks (depending on the athlete, given regiment, etc). After that, a plateau is reached and it is important to change the focus of training and the energy systems that are being developed, and thats why the training is broken into phases. The three basic phases that I break the season into is the base phase, pre-competitive phase and the competitive phase. Typically I will start at the end of a season and work backwards with consideration of pre season goals and our competition schedule (and the specific group of athletes I have on the team) to determine our breakdown of phases and when those transitions will occur. Base Phase Building aerobic threshold limits and capabilities is the focal point, while building mileage to the point of being prepared to be able to handle the increased workload and intensity with maintenance of mileage in the pre-competitive phase. As sessions are more moderate, more training runs can be quicker to build cardiovascular fitness. Beginning of summer to the first day of school, broken into 2 parts: Building phase and true base phase. Pre- Competitive Phase Maintaining mileage and threshold capacity, with emphasis at 5k pace work in aerobic capacity. Emphasis is consistency and learning efficiency at operating at 5k pace, not overworking or overusing anaerobic systems. With increased intensity in workout sessions, recovery is very important during this phase as there is a unique collision of intensity in sessions and training volume. As we transition into this phase, fewer runs are for gaining fitness and the focus is more maintenance of cardiovascular capacity and more of a focus on recovery. Beginning of school into early October. 11

12 Competitive Phase Emphasis is working at and under 5k goal pace, and beginning to incorporate more utilization of the anaerobic systems. Higher intensity, even more emphasis on recovery is required to prepare for sessions and recover from them. Mileage will be slightly decreased, but gradually, and we will begin to phase out supplemental work such as strength exercises and hip mobility, as the workload needs to be decreased to make room for the increased intensity without breaking down. Based on how far we advance, and how the athletes are training and competing, training schedule for the rest of the season will be added in to maintain fitness while allowing them to peak accordingly. Final phases duration is flexible pending how things go. Important point about phases and workout determination. It is also very important in my opinion to not get caught up on specific workouts. Understanding the goal of sessions and how to create them and implement them is very important because often the specific workout I selected could be do to restrictions in the training locations, desires for the session to be on a specific surface or to be effort based or time bases or even simply because I want to be able to watch and adapt the session as it goes or to specifically not want them to have the pressure of being overlooked or restricted to being in a certain place. A lot more goes into deciding whether to do 8x800 or 6x1k than just simply are 800 s or 1k s better for today and you and the kids need to understand that every day. That is why I expect the kids to re-read our terminology section every time before they do a session and afterwards as they go to update their logs. That was every time they see that the training for the day is at LT they can re read and familiarize themselves with what that means and have an idea of what the goals are for the day before I go over it and remind them again. Then afterwards they are able to read it again and reflect on the session as they record it and determine if they properly executed and achieved what we were looking for and over time they will really be able to take some ownership of their own training. 12

13 Google Docs 1. What they are 2. How I use them 3. Benefits The google docs are an online, centralized location for everything associated with training for the Gig Harbor xc team. I had always stressed the importance of keeping and maintaining training logs for assisting in the kids taking ownership of their training to a greater level and for a self accountability but it was always an uphill battle. With my own racing and training schedule often in conflict with the Gig schedule, I needed an additional forum of communication and accountability with the kids and this is the method I chose. There is a main page with instructions on how to use it and what is expected of the kids, as well a some info on supplemental exercises and drills we do. The doc is broken up in to many more tabs, the next being a terminology tab, where I have defined all the sessions and phases and terminology that I use and want them to be familiar with. Next up is the matrix page, which shows a chart of each athlete and how many total days they have successfully completed training and updated their log. Then after that is a tab for each athlete, where they are expected to log their training, mileage, and all of their notes feeling thoughts injury status sicknesses and anything else they can think of as well as a y or an n for whether they did what was expected of them for that given day. They can all view each others training logs and how successful each other have been in completing their training over time but only the given athlete and myself can edit their personal log. 13

14 Gig Harbor - Fall 2013 Training Schedule **originally based on running through to December, modified and adjusted based on progress of individual athletes and the team as a whole. Realistic goals and planning are necessary to break down training phases properly and as accurately as possible 6/10 - first day of summer training 8/26 - first day of official team practice 9/2 - first day of school 9/14 - Sundodger 9/21 - Firman 9/28 - Pre Nationals 10/9 - Twilight 2 mile 10/23 - League 11/2 - District 11/9 - State 11/16 - Regionals 11/23 - Borderclash 12/7 - NXN Building Phase: 6/10-7/21 Base Phase: 7/22-9/1 Pre-competitive phase: 9/2-10/20 Competitive Phase: 10/21-11/16 Peaking Phase: 11/17-12/7 *refer to phase breakdown in outline to see training priorities in each phase Goals Ever since my time with Coach Rowland with the OTC Elite, I have had a changed outlook on training and racing goals. He taught me that every session should have a purpose; whether it's to build a very specific type of fitness or work your lungs or your legs or to simply aid recovery etc, understanding the purpose of the day and accomplishing the goals of that day were important. That shows in my coaching and training of myself when I was on my own as I have introduced training intention into my plan. He also gave me a varied perspective on seasonal goals. He placed a significant emphasis on the championship season, and that mentality has passed on to me. We have our primary goals for the season and everything else 14

15 we do is all to aid those goals. Secondary goals are only catered to if they do not interfere with the primary goals. For example if my primary goal was to make the final at the Olympic Trials, the secondary goal of winning the Oregon Twilight meet would not have any specific emphasis in effecting the training plan, it would simply serve the purpose of preparing me to better accomplish my primary goal at the Trials. I do the same thing with the GIG kids. If the goals are to win state and be competitive at the regional meet, the secondary goal of winning Sundodger early on will only be accomplished if it fits in with the plan for State and beyond. If I think our recovery process fits in to have a VO2 session the Wednesday leading in to the race and meet day calls for an LT day, that is what we will be doing. it is very important for the kids to understand this and be on board with the goals and the plans for the season and this requires extremely good communication to work together and accomplish our goals together. These dates are very loose, especially since I will have introductory sessions leading in to introducing them fully and phase/ workout emphasis are gradual transitions. One of my golden rules is that no kid will ever do more volume or intensity than he/ she is able to fully recover from on a day to day basis and over time. I rely a lot on the kids to communicate every day via the google docs so I can track their recovery to keep them healthy. They are always encouraged to request a day easy or off anytime they want one, because I believe that a motivated kid will never want one unless he/ she is approaching the point of needing one and the goal is to never reach the point that you need one. Staying ahead on recovery is my goal to keep the kids healthy and happy in training and their status with what I see and they are telling me can greatly influence or altogether change my original plans. Plans are to give training a general sense of direction and for me will be constantly chafing and adapting to what I see as optimal for the time being and the future for the given individuals and group of kids. As we begin to look back through the specific training and workouts the kids ended up with, these are important things to keep in mind, as well as the fact that the training was a good bit different than it had been the previous 2 years, as well as what it has been thus far this year. This is for several reasons. The first thing is simply that we have different kids, a different racing schedule and different team goals. Next is the amount of time I have been there. It took time to introduce the training program I wanted to implement, as it requires the kids to be well educated in what I do and certain levels of trust that go both ways. It also helps to have had kids with me for longer as well. Kids that are in their first year training with me have not had as much time to adapt to what we do and they have not had the time to learn and understand the training and I have not learned to understand them as well individually and understand their individual strengths and weaknesses and thus their needs as an individual athlete. A decent bit of the training did not end up being for all the athletes. I 15

16 would often have several days and sessions switched or changed for certain athletes and list their varied schedule ahead on their individual training log. I say all this to keep in mind that I believe there is no such thing as a magical workout or training plan, keeping athletes healthy and connecting specific training within a week and a month and a season to progress an athlete properly and maximize their potential fitness gains is what I strive for. Gig Harbor 2013 Training September, October and November *This was the very general training plan that included the max anyone did for the day. None of athletes did everything listed, individual alterations were again listed on each of their own tabs. I don t like doubles during school because they make it difficult to get enough sleep and recover properly. The ones listed were done by only a few and were typically listed as potential days to do them and many were not done by any of the guys. Would have to go through individual logs to see when and where they were done and no one outside of the top four guys ever did one. The goal would not be to duplicate this specifically (especially since none of this kids did this full workload) but just to have an idea of an example of how I put things together so you once could understand how to structure training for their specific group of kids. *Pre meet for me is typically a min easy run, full race day warm up from static stretching, dynamic stretching, dynamic drills, strides and then 5-15 min cool down. Essentially we do our full race day warm up minus spiking up for strides and then we cool down instead of racing. As with most things we do, running time for wu/ cd is dependent on the athlete and the situation (ie training around it, athlete s body and where they are at with recovery, what the meet is and the time of year). 9/1/2013 Boys 60 min easy, 25 min up tempo, 10 min easy long run extended strides 9/2/2013 Boys AM Hip Mobility + Strength Drills, Dynamic Drills, CORE + PM 40 min easy Boys 6-8x1k VO2 session w/ 3 min rec Boys 55 min easy run Boys 50 min run + Hip Mobility + Strength Drills, Dynamic Drills, CORE Boys 15 min wu/cd, 4x7 min AT, 2 min easy fartlek Boys Day OFF or easy min recovery jog Boys 60 min easy, 25 min up tempo, 10 min easy long run extended strides 9/9/2013 Boys AM - 30 min + PM - 50 min + Hip Mobility + Strength Drills, Dynamic Drills, CORE Boys 6x1 mile w/ 1 min LT + 8 min planks Boys AM - 30 min easy + PM - 50 min 16

17 Boys 75 min easy extended run + Hip Mobility + Strength Drills, Dynamic Drills, CORE Boys pre meet Boys - Sundodger Boys Day OFF or easy recovery run min 9/16/2013 Boys 60 min easy, 25 min up tempo, 10 min easy long run Boys AM - 30 min + PM - 50 min + Strength Drills, Dynamic Drills, CORE Boys 15 min wu/cd, 3x10 min AT Boys AM - 30 min + PM - 50 min strides on track with FULL recovery Boys Flight to Boise, pre meet/ course preview Boys Bob Firman Boys Day OFF or min easy 9/23/2013 Boys 60 min easy, 25 min up tempo, 10 min easy long run Boys AM Hip Mobility + Strength Drills, Dynamic Drills, CORE + PM 50 min easy Boys 8-10x 3 min on, 1 min easy fartlek Boys 75 min extended run Boys pre meet Boys Pre Nationals Boys Day OFF or min easy 9/30/2013 Boys 60 min easy, 25 min up tempo, 10 min easy long run Boys min recovery run Boys 70 min extended run/ meet + workout Boys VO2 session, 2k, 4x1k, 2k/ min rec run Boys min recovery run/ min ext run Boys Day OFF or min easy Boys 60 min easy, 24 min of 3 min on 1 min easy fartlek, 10 min easy long run 10/7/2013 Boys min recovery run Boys Pre meet Boys League Twilight Stadium + workout Boys min recovery run Boys min recovery run Boys wu/cd to Beast, min continuous Boys min recovery run or OFF 10/14/2013 Boys min, 2x , 10 min easy long run Boys min recovery run Boys League Bellarmine + workout, 70 min quality moderate run Boys min recovery run, 2k Steilacoom Park for those that didn't race Boys min recovery run Boys min recovery run, long run for group that raced Boys 50 min easy, 25 min up tempo, 10 min easy long run, or OFF for group that raced 10/21/2013 Boys meet at Steilacoom Park for course preview with 8x30 second strides throughout 17

18 Boys min pre meet, full warm up, min easy Boys League Championship Steilacoom Park Boys min recovery run Boys min quality moderate run Boys 15 min wu/cd, 2x Boys min recovery run or OFF 10/28/2013 Boys 45 min easy, 25 min up tempo, 10 min easy long run Boys min recovery run Boys 2 mile ln 8, Tides Mile, 2 miles ln 8 Boys min moderate run Boys pre meet/ course preview, non competitors race the course Boys District Championship Meet Boys min easy recovery run or day OFF 11/4/2013 Boys 45 min easy, 6x2 min on 2 min easy, 10 min easy Boys min recovery run Boys 15 min wu/cd, jail trails Boys min recovery run Boys pre meet on course Boys State Championship Meet Boys min easy recovery run or OFF 11/11/2013 Boys min easy, min AT, min easy Boys min run Boys 4-6x1 mile LT session Boys min easy recovery run Boys Pre Meet Boys Nike Regionals in Boise, ID Boys min easy recovery run or OFF 11/18/2013 Boys min easy, min fartlek, min easy Boys min run Boys 4-5x1k Boys min run Boys Pre Meet Boys Borderclash/ 2 mile ln 8, 1 mile ln 1, 2 mile ln 8 Boys min easy recovery run or OFF 11/25/2013 Boys Long AT run, 10x3 min on, 1 min easy fartlek Boys min run Boys Final workout , Boys Enjoy Turkey Day, min easy shakeout or day off Boys min run Boys Reduced Long run, 35 min, 25 min of 45 sec on, 2:15 easy, in easy Boys min run or OFF 18

19 12/2/2013 Boys 15 min wu/cd, jail trails Boys min run Boys min run Boys pace Boys pre meet Boys NXN Nationals 19