10 x 400 meters Rest: 75 seconds for the men // 90 seconds for the women Splits: 68-70 seconds for the men // 82-84 seconds for the women DBU XC, November, 2018 Who says that we don’t do ‘speed’ work here at DBU? Haha…one of my guys remarked today, after feeling good and looking good … More Workout of the Day — DBU XC

M. Progression run T. Easy W. Quality – hills or tempo reps T. Easy F. Speed maintenance S. Hilly long run S. Easy M. Easy T. Tempo run W. Easy T. Easy F. Pre-meet S. Race S. Easy Then repeat. All year long. Simple, but simple ain’t easy.

TRAINING THE MIND Not all of a champion’s training is concerned with the physical. The mental aspects are just as important as physical condition and strength. A champion athlete is as mentally tough as he is physically tough.

When peaking for a major race or performance it’s the individual (or team) that feels the best going into the race that will perform the best! Too many times we try to fit in one more session…or prove our fitness… Trust this…you want to feel good. Trust what you’ve done and don’t worry about what … More When peaking…

This morning we had the pleasure of having Flotrack come out to practice to film our team running a workout…We are only 10 days out from the Regional Championships and so while it’s an important session…it’s one that I wanted to explain here. Originally when I planned the season out (back in the summer) I … More Anatomy of a Session.

Speed work / race pace work is important, BUT NOT THE BE ALL AND END ALL. I listened to a Flotrack interview a few years ago from Dave Smith of Oklahoma State and he said (me summarizing), “Workouts are overrated…we just need to get them fit aerobically and sprinkle in some leg turnover stuff and … More A quick thought.

Hard work…is hard work.

2018 Heartland Conference Champions!!! Our Women won their 12th straight Conference Championship yesterday! We scored 12 points, had eight All-Conference honors and scored 2nd, 3rd, 4th, 5th, and 12th. Our ladies averaged 22:05 for 6000 meters and ran a brilliant TEAM race. The Men scored just 19 points on their way to redeeming a 1-point … More We got the job done!

Tomorrow is the 2018 TCS NYC Marathon and we’ve got Kelsey Bruce, of the Greater Texas Track Club, racing her 4th marathon! Kelsey debuted in the marathon at the 2016 Olympic Trials and has run faster in each marathon she has raced leading into this year’s edition of the New York City Marathon! I am … More 2018 TCS NYC Marathon Preview

We’re racing TOMORROW!!! Today we’ll just do an easy course jog…previewing the course nice and relaxed and then going through some strides. Our pre-meet routine is typically a course jog, followed by some drills, and then a handful of strides. The goal is to know the course and sharpen up a bit with a few … More 10 days until Conference — Day #10