Lincoln State Park Trip - First day of substance

The Screaming Eagles traveled to Lincoln State Park on Tuesday to log the first quality session of the fall campaign: 3.3-4m of fartlek for the women's squad and 4-7m of fartlek for the men.

The workout went extremely well, with both squads showing excellent early season form. The men managed to get through 5 miles of the session (when the freshmen were instructed to call it a day) with 12-15 men in the front group. As expected, Mary Ballinger and Allie Shafer ran in tandem at the front for the women, while the rest all finished as a group - pretty impressive when considering the quality of some of the upperclassmen in that group. Spirits are high as we head toward our season opener on Saturday. Team goals: 5 women under 14:50/ 10 under 15:20. Men: 20 second 1-7 split.

Block II Training

2008 Training Block II
University of Southern Indiana Cross Country
Terminology:
W=women M=men
m=mile K = kilometer
min=minute s = seconds RP = race pace
LR=long run F = Fartlek T=threshold PT=progressive threshold
h=hill H = Hammer R=rest RR=running recovery

Volume : The percentage of your peak volume. Example: If you are peaking at 100mpw, you will be @ 80 miles the week of 8-4. If you are peaking at 60, you will be @ 48 the week of 8-4.

Session I, II explained: Simply use the terminology above to translate. Threshold runs should be at a 85-90% effort. NOT A TIME TRIAL!

Long Run (LR): percentage of your total volume for the week. Example: someone who is at 80 miles would have a long run of 13-16 miles during week 1. If you are at 40 miles the week of 8-4, your long run would be 8 miles (None of the women should be below 8 miles on long runs for now – most of you are likely in the 10-12 range) Long runs should be at a moderate effort for now…the same effort as a typical training run.

Additional Training:

Core work: Crunches, core work 3 days per week.

Drills after Session II: Follow session II with this set AFTER your cooldown (Minimum 15 min up/down) http://www.kimbia.net/2008/06/10/slow-drills-fast-runners/

Drills after Session I and long run: http://www.youtube.com/watch?v=vcH97Dx8VCk
I want everyone to start integrating drills NOW so that there is no setback when we begin them as a team in late August.