What is the general philosophy behind your training?
My body responds well to high mileage training. My coach implements a Lydiard-influenced philosophy when creating my workout schedules. I have pretty good natural leg speed. What I have to work on the most is my speed endurance.
Who is your coach?
Jay Dirksen, my college coach at the University of Nebraska
Who do you train with (or do you do most of your runs, workouts alone)?
University of Nebraska cross-country team, Anne Shadle of Reebok and formerly my teammate. When I travel to my hometown of Springfield, IL, I run with my brother and/or John Hartnett, a good family friend
What is your average weekly mileage during the winter? During the summer?
Winter: between 70 and 100.; Summer: During season, 40-70
What is the most mileage you have done in a week?
100
How far is your usual long run?
Between 14-20 miles
Do you incorporate any non-running activities into your training - eg pool running, weights etc...?
Lots of core exercises using a medicine ball, sprint drills, hurdling drills, yoga, sometimes swimming
Sample Week during XC:
Monday: AM 4-5 mi easy run / PM 7-10 miles, core and drills
Tuesday: AM 4-5 mi easy run / PM 2 mi warm-up, 4-6 mi tempo run, 2 mi cooldown OR 2 mi warmup, 30-40 min of hill running, 2 mi cooldown
Wednesday: 10-13 miles
Thursday: AM 4-5 mi easy run / PM 5-6 miles, 100m or 150m strides, core and drills
Friday: AM 4-5 mi easy run / PM 2 mi warm-up, interval workout with repeats ranging from 400m to 3000m, 2 mi cool-down
Saturday: Long Run (14-20 mi)
Sunday: 7-10 mi easy run
Sample Week during Summer / Racing Period:
Monday: AM 3-4 mi easy run / PM 5-8 mi easy run, core and drills
Tuesday: AM 3-4 mi easy run / PM 2 mi warm-up, Non-Steeple Track Workout: repeats ranging from 200m to 1600m, 2 mi cooldown
Wednesday: 6-8 mi run
Thursday: AM 3-4 mi easy run / PM 5-7 mi run, 100m strides, core and drills
Friday: IF NO RACE THIS WEEKEND: AM 3-4 mi easy run / PM 2 mi warm-up, Steeple Workout: repeats ranging from 400m to 2000m on outdoor track with hurdles and water barrier included 2 mi cooldown, IF RACING THIS WEEKEND: 3-5 mi easy
Saturday: IF NO RACE: Long Run: 10-15 mi, IF RACING: AM 2 mi shakeloose run, PM RACE
Sunday: IF NO RACE YESTERDAY: 5-7 mi
Key Workouts:
XC season: 3K, 6 min rest, 2K, 4 min rest, 1 K @ Pioneers Park, Nebraska's very hilly XC course
Track Season (non-Steeple): Tempo Runs on the road, Mile repeats on the trail, 12x400m with 30 sec rest on outdoor track, "Ladder" workouts on the track
Track Season (Steeple): With steeple barriers, including water barrier/pit: 2K, 1000m jog, 3x1K with 600 jog rest Then with no barriers: 3x400m @ mile race pace OR with barriers onloy on last 200m: 400m or 600m repeat FAST, With steeple barriers: 5x1000m, then 3x400m or 4x200m FAST (no barriers)
