June- July Workouts

Syracuse Cross Country - 2007

ITEMS OF IMPORTANCE
Remember to e-mail your workout logs each Sunday to: rbuhrley@dsdmail.net
If you don’t have access to e-mail, just bring a copy of your workout log to the Monday practices or get our addresses so you can mail them to us.
The workouts listed are for those who have been following the first three weeks of workouts as handed out in May. If you are just starting up now, follow the original (first three weeks) of the workout schedule.

IT IS IMPORTANT TO COMPLETE THE WORKOUTS AS LISTED AS CLOSE AS POSSIBLE.
All "TR’s" should be run at your VDOT training level pace as listed on Tables 3.1 and 3.2 (E/L Pace column). Don’t worry if you don’t know how to figure it out yet.
Following a regular lifting/strength training program can greatly enhance your success in the fall. We will open the weight room after our scheduled TEAM workouts on Mondays and Thursdays.

DON’T NEGLECT THE AB’S. Easy to do while watching TV, reading, etc.
Mountain Land Physical Therapy will be providing physicals to student athletes, probably July 19th. The cost is only $15 and the money will be donated back to the school. I’ll let you know on the date when it is finalized.

The High Altitude Camp will be held July 30th through August 3rd at Marsh Lake in the Uintahs. The $40 deposit and initial permission slip is due July 12th. The remainder of the $80 fee plus waiver and either a Physical or "B" Form is due on July 23rd.
Call anytime if you have questions concerning your workouts. (775-0122 or 510-0140)

WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be- use E/L column) which is not so hard it will have you wheezing, gasping, etc. Generally your heartrate should reach the 160-180 range during these runs. (It may be higher if it is hot.) These are your longest runs in terms of distance, although some TR’s may be longer, but not as intense.
FR= Fartlek Run - This literally means "speed play". It this type of workout you should vary your pace, terrain, etc. When done properly, it is as hard of a workout as you will have. Hilly trails, parks, etc. are good places for these workouts, although the roads will do.
TemR= Tempo Run - This is a shorter run at a hard pace. Check Table 3.2 for you "T" Pace. Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, but be careful- watch out for turned ankles, rattlesnakes, etc. The pace should be about the same as your Training Runs.
Strides= 5-6 x 20-30 second runs at "fast and relaxed" pace using quick turnover. Concentrate on good running form. DO NOT SPRINT.

There are three workouts listed for each day. The first one is for athletes who have at least one year of distance experience and are at a relatively high fitness level. The second is for runners with some recent running/soccer background and a moderate fitness level. The third workout listed is for those with little or no distance running background. All of these workouts are for those who have completed the first three weeks of the training cycle.

DIRECTIONS TO FERNWOOD CAMPGROUND:
Going east on Hwy 193: Go east past HAFB to Hwy 89. Go south on 89 about ½ mile, then turn left (east) onto Valley View Drive. Go south about .75 miles, then turn left on Fernwood Drive. Follow Fernwood Drive until you come to a "T" in the road (can’t go any further). Turn right on Snoqualmie Drive. Keep going until you reach the parking lot at the Fernwood trail head.
From Gentile Ave: Follow Gentile east to Hwy 89. Go north on 89 to the stoplight at Cherry Lane (gas station and Grounds for Coffee are on the right). Turn right onto Valley View Drive. Go north for .50 miles. Turn right onto Fernwood Drive. Follow Fernwood Drive until you come to a "T" in the road (can’t go any further). Turn right on Snoqualmie Drive. Keep going until you reach the parking lot at the Fernwood trail head.

DIRECTIONS TO JENSEN PARK
Follow Bluff Road south to about 3300 south. The large park is located on the west side of Bluff Road.

PHASE I Part 2 - Foundation, Injury Prevention Training
June 19 4 mile TemR (25-35)
3 mile TemR (20-30)
4 mile TR (30-40)
Meet at Steed Park @ 7:00 am

June 20 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

June 21 5 mile FR (35-40)
4 mile FR (30-35)
3 mile FR (20-30)
I’ll be at the USATF Nationals- we will not meet.

June 22 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

June 23 10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)

June 24 Day Off

June 25 8 mile TrR (55-70)
5 mile TrR (40-50)
4 mile TrR (35-45)
Meet at Fernwood Campground at 7:00 am

June 26 7 mile TR (50-60)
6 mile TR (45-55)
5 mile TR (40-50)

June 27 5 mile TR (35-45) + strides
4 mile TR (30-35) + strides
3 mile TR (20-30) + strides

June 28 4 mile TR (30-35)
+ 8 x 400's @ 5k Pace
3 mile TR (25-30)
+ 6 x 400's @ 5k Pace
3 mile TR (25-30)
+ 4 x 400's @ 5k Pace
Meet at Jensen Park @ 7:00 am

June 29 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

June 30 10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)

July 1 Day Off

July 2 8 mile TrR (55-70)
5 mile TrR (40-50)
4 mile TrR (35-45)
Meet at Fernwood Campground @ 7:00 am

July 3 6 mile TR (60-70)
5 mile TR (55-65)
4 mile TR (50-60)

July 4 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
or Clearfield Freedom Run

July 5 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

July 6 4 mile TemR @ "T" Pace
+ 8 x 400's @ 5k Pace
4 mile TemR @ "T" Pace
+ 6 x 400's @ 5k Pace
3 mile TemR @ "T" Pace
+ 4 x 400's @ 5k Pace
Meet at Jensen Park @ 7:00 am
we will meet Friday instead of Thursday this week.

July 7 10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)

July 8 Day Off

July 9 8 mile TrR (60-80)
6 mile TrR (45-60)
5 mile TrR (40-55)
Meet at Fernwood Campground @ 7:00 am

July 10 8 mile TR (60-70)
7 mile TR (55-65)
6 mile TR (50-60)

July 11 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

July 12 4 mile TemR @ "T" Pace
+ 8 x 400's @ 5k Date Pace
4 mile TemR @ "T" Pace
+ 6 x 400's @ 5k Date Pace
3 mile TemR @ "T" Pace
+ 4 x 400's @ 5k Date Pace
Meet at SHS @ 7:00 am
$40 High Altitude Deposit and Initial Permission Slip due.

July 13 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

July 14 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)

July 15 Day Off - Send in Mileage

PHASE II Early Quality Training
July 16 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am

July 17 5 sets of 2 x 200's, 1 x 400 @ "R" Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ "R" Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ "R" Pace on Hills*
*Gradual slope- Walk/jog a quick recovery to the start.
Meet at TBA (I’m looking for hills) @ 7:00 am
New Schedules will be handed out at this workout.

HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER OF $80 DUE JULY 23rd.

July 19 **Physicals @ Mountain Land PT
5:00 - 9:00 pm - $15.00
This is a tentative date and time. I will get you more information as it becomes available.