Monday

Well, we had a nice turnout today, probably the largest of the year. Today was pretty easy 10s, 20s and 30s for the sprinters and a good old 70 min run for the distance runners. Just want to say thanks to those of you that were out last week. So this post isn't worthless; how about some definitions for you. We have 3 different types of workouts.

1) High Neuromuscular - This is all about priming the nervous system everything needs to be done at the 95-100% speed. If your fastest 200 is 30 seconds it needs to be at 31-32. This workout is about setting motor patterns, training the brain to send impulses at the right time to the right muscles. It is important to take FULL recovery between reps, if you run another 200 all out without much recovery you may run a 35 and that would be 100% effort but not neuromuscular. It is important to understand the difference.

2) Metabolic - Now here we are trying to change our body chemistry, create enzymes, store substrates, improve our ability to recover etc... This is done somewhere between 60-80 %. Now if you are doing 200s if 30 was your max you would aim for 36-42 seconds. You would do multiple reps and not let yourself recover completely so that your body needs to change metabolically to deal with the fatigue. We usually split this into 2 areas (intensive (60%) and extensive(80%))

3) Active Recovery - High neuromuscular work usually takes 2-3 days to recover. We use active recovery as a way to work on secondary characteristics. Some aerobic endurance, flexibility etc... doing nothing will slow down the nervous system so we try to do something, but its work that is of low enough intensity that you can recover in less then 24 hours. That way you got a workout but will be fresh for the next workout. All of our workouts will fit into one of these catagories, and you won't do more than one at a time.

Running the hill tomorrow! Rest up.