Week 6 Update

This week did not include any scheduled competitions, but much was accomplished behind the scenes.

Here are some of the highlights of the past week:

* Focus on Speed and Efficiency in our running! 
We have been doing quite a bit of fast running lately. While we have not abandoned our long aerobic training (EZ pace), Interval training (I pace), or Anaerobic Threshold training (ST pace), most of the month of September has been characterized by a higher proportion of what we call "R" running or Repetition training (Speed Repeats).  This has taken the form of short but fast intervals, short but fast hill repetitions, and strides.  Goal:  prepare our runners to be efficient in their training and racing by adapting to fast running after a long period of summer (long slow running) miles.  Moving into fast running can coincide with some sore or strained muscles - so we have moved through this phase cautiously and been monitoring for any problems.   Most appear to have adapted well and we seem to be mostly in the clear now.

Next week we begin a phase emphasizing longer "I" pace intervals that will take us through most of the month of October.

* Splitting some workouts by Stanford / non- Stanford roster.  We have segregated some workouts (like the tempo run discussed below) for our Stanford roster (including a few alternates).  The idea here is to adapt the workouts slightly to each group's different needs, and it also provides an opportunity for the coaches to provide some more focused attention on smaller training groups.

* Tempo Runs - this week featured two tempos - one for the Stanford roster on Wednesday night, and another for the remainder of the roster scheduled for Friday afternoon.  From the feedback we received, this is a very popular workout! 

What is a tempo workout?   It involves running at a steady pace which is slower than a runner's 3 mile race pace but faster than a pace than they would usually run for a longer distance run.  Most of our tempos are 20 to 30 minute long runs where the athlete holds a pace roughly 1 minute per mile slower than their best time for one mile.  Each team member is assigned to run in groups based on their racing pace.  Each group has a target pace - their assignment is to help each other hold pace (not too fast, not too slow).  The pace is designed to approach the border of "the pain zone," but not to cross over.  It's fun to watch the groups work together to accomplish their task - they need to communicate, pay attention to their splits, and trade off leading to make it work!

Goal of tempo workout: idea is to help the body adapt to accumulation of blood lactate that occurs when a runner exerts themselves at race pace for a longer period of time.  It's a great way to achieve racing fitness without undergoing too much physical stress.

Up Next Week:  Interlock Meet hosted by Casa Grande at Shollenberger Park on Wednesday, September 26.  This meet will be attended by all eligible runners not competing at Stanford on Saturday, September 29.