This is an early post for week four as I'm leaving town with the family tomorrow for a little over a week - flying to Honolulu, then a week on a cruise that hits all five of the islands.
Thanks for the many posts - it's good to keep up with everyone's running, but mostly it's just great to stay connected. It seems like just about everyone is into swing with the summer training so we want to keep encouraging each of you to make every day a good day, make every day a productive day. Know what you're trying to accomplish with each effort and execute it well.
A word about effort. Keep in mind it is still VERY early in the whole scheme of things, mid-June, and probably all of you are dealing with the challenges of heat and humidity. Those factors can and should affect your paces. Compared to the quality of running we do here during the school year, in the summer, fartlek efforts should not be quite as intense, threshold runs should be a little slower, and your pace for aerobic runs should be a little slower as well.
Most importantly, you should focus on how you're feeling, getting in tune with your own rhythm, and finding that groove between too hard and too easy.
Remember, PPRC should be fun!
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Sprained ankle last weekend, but up til that point have ran 18 miles per week on the off weeks, 30 on the week coming back and 39 last week. I've been swimming and biking as replacement for running. Hope to start running in smaller mileages by the weekend.
got some good running in this week. BDAY today so uh... yep. ok well thats it. and i think PPRC is going to have a new camper in about a week
Got lost on the birthday run this morning so I ended up with 46 on the week but it was still a strong week. PPRC was good on Wednesday and I felt really good on the saturday run at the river. Still working on consistency but getting better everyday.
Had a solid week. Had 44 miles total. Did a 5 sets 1 min on x2 min off fartlek on monday, then 4 mile tempo on wednesday with billy, joe, and tim and went 5:35, 5:36, 5:39, 5:20 for them, then did a 12 mile long run yesterday. Shins are feeling strong again.
54 with a 4 mile tempo averaging about 5:45 on wednesday. had a good time doing my first widowmaker at the river w/ PPRC. As we start getting into higher mileage, I'm gonna start making bi-weekly appearances at PPRC for tempos and long runs.
Other than that I'm just countin down the days til we go Michael Vick all over UGA.
Met my target of 31 miles this week. My fartlek run was from 5 hard,5 easy to...4,3,2,1. I was stuck doing my threshold running on a treadmill since I was on a road trip to new york, so I ran 3 miles at 7:00 pace. My distance run on saturday was around 7 or 8miles on the boardwalk.
37 miles this week. everything was good except i did my long run at 1 in the afternoon which was a horrible decision
I got 38 miles last week, but my tempo on Wednesday felt less than amazing. Other than that, I'm feeling good as I increase my mileage.
P.S. On anaerobic threshold days, are warm ups and cool downs supposed to be part of the target mileage for the day, or is that number supposed to be the length of just the tempo?
Ran 57 miles this week. Nice long run at kennesaw of 13 miles. Good tempo-4 miles in 22:26.
Got my 53 in... I would post more but I feel like among the other PPRCers they got it covered... Doug the mileage on Wednesday's includes your warm up and cool down in the total distance. And to all those thinkin about hittin up PPRC now would be the time to do so... We should be takin the picture next week when we go to the river for the shirts... Just a heads up.
39 this week...did a couple runs around lunchtime so that was pretty silly, the palmetto state is awfully hot these days..but felt good for the most part..headin to oregon wednesday so im gettin excited about that..hope everyone is doing good!
56 for the week. laid back fartlek effort on monday with 1 minute on, 2 minute off, i think i did it 10 times. wednesday, 3 mile tempo with pprc, ran 16:45. 12 mile long run at the river on saturday. feelin solid
35 for this week... did 7x1 minute hard with 2 minutes jog in between, and 3 mile tempo was 19:40.. startin to feel stronger every day.. the sun shone for the first day all summer in the great state of indiana on thursday which was a nice surprise... hope everythings goin great, PPRC sounds like its holdin down the fort in the A pretty nicely
43 this week. Ran the tempo on Wednesday with billy, joe, and garad. 3 miles in 16:45. It felt good but I'm probably gonna back off next week and increase the distance.
I got in 36 this week and felt good. Unfortunately I'm getting teeth pulled next week so ill be missing a couple of days at least.
Had a pretty good week. I hit 43 miles on the dot. I guess PPRC should get ready for a whole lot of more fun next week because it sounds like there will be at least two new campers. Looking forward to it.
I ran 34 miles + 2x15' extra. I'm improving timewise, but I'm still feeling very out of it/sluggish. Blood test results should come in the mail tomorrow...my fartlek felt pretty bad [it was really hot the only time I could get a run in], but my 5 mile tempo was just under 35 minutes. Hope everyone is doing well!! Miss you guys!!
46 for the week. did a 13 mile long run and a 4 mile tempo run @ about 5:40 or so, and everything's still feelin great
Hey all!!!
Got 34 miles in this week....feeling better each and everyday! Its been super hot here as well, keepin the thermometer well above 95!!! Didn't get any extra credit in but the fartlek and threshold runs were both very productive efforts!!! Miss you guys!!!
oh, HAPPY BELATED BDAY PHIL!!!!!!!
Hey guys!!!
Got 34 miles in this week....feeling better each and everyday! Its been super hot here as well, keepin the thermometer well above 95!!! Didn't get any extra credit in but the fartlek and threshold runs were both very productive efforts!!! Miss you guys!!!
oh, Happy Fathers Day Coach and Happy Belated Bday Phil!!!!!!!
I hit 18 for the week. It's lower than I would of liked but I had some trouble with my ankle.
Since Drosky just visited I'll go ahead and make my pitch if anyone is interested joining the PPRC Hawaii. If you get the flight out here, I'll cover the rest. The only disclaimer is Hawaiian Punch sucks. If you want to book a ticket now for winter that works too.
42 miles for the week. felt a little stiff and achey during some runs (probably from weights and last week's mileage increase). my fartlek was fine, but my tempo was rough (damn Piedmont Park fr not opening the bathrooms till 8 am!!!!) But otherwise, I'm getting into a good summer rhythm.
Anyone in the ATL wanna run with me nice and dearly in the morning? :-(
Okay thanks Joe.
Did 43 miles last week, as planned. Had a nice fartlek with Tim and the Gary on Monday, and then a weak shit tempo on wednesday by myself, 2 miles in 11:43. I'm still horrible at tempo runs, and it's gonna take a ton of work to get myself where I need to be for those... but i'll get there. PPRC is going on as planned, wonderfully of course. Did another Widowmaker with the guys Saturday morning, but did 11 miles rather than 9, and finished feeling very strong. Those last two miles were on the flat gravel, and I ran them in 12:15, which hopefully will translate to a much more solid tempo this week.
We are doing our best to use the powers of the Van aka the Red Dragon to further our fitness and dominate all beings. Oh, and we are nurturing the Gary, so that's always a plus. I'm feeling pretty good, if not slightly fatigued, but in a good way. Until next week...
32 mi last week. Slowly getting used to the humidity.
hey guys,
i would first like to let everyone know that i made my PPRC debut today-kinda (just ran with greg) but i'll be a morning-time regular from now on. about last week though, i got in the prescribed 50 which included a 4 mile progression run and a light-fartlek effort of 5 miles. my long run was 90 mins. Everything's feeling good. knees are a little sore, but i expect it to go away with some icing.
34 miles for last week. From what everyone's saying I'm glad to be on vacation and away from the Atlanta heat (it's only been about 80 here). I went on a 9 mile long run, which went a lot better than expected and felt pretty good. I found a nice route that went through the countryside and small surrounding town as well, which was a nice change from the city.
hey guys,
kentucky contingent checking in, and all is well. 72 miles this week, 3 doubles and a day off. felt awesome on my fartlek and had a pretty good 3 mile tempo. i'm looking to increase my tempo distance this week for sure though. my legs are pretty sore right now from my return to back squats-but totally expected and a good sore.
what is required to consider oneself a PPRC'r? it seems pretty vague...and i want in from 6 hours north
week 3:
had an interresting week. 47 + 15' EC. Monday ran 8 with a 1,2,3,2,1 equal rec. fartlek. For my tempo on wed i had class in the morning, which i didnt wake up before, i had work at night, and i didnt want to run in the heat during the middle of the day so i ran 10 on the treadmill, 2mile wu, 6 miles (35:58 6:14,6:05,6:00,5:57,5:54,5:45),2mile cd.
friday night i was doing some etra credit. i finished my run, did some drills and strides and was doing some backwards strides, which i do fairly often, and i tripped on something. I fell backwards and broke my wrist. the top of my hand hit the ground first and bend inwards. i went to the hospital and they temporarily wrapped it. i wasnt able to do my long run on sat because any small movement resulted in pain. Sunday evening i ended up taping my arm to my chest and was able to get in an easy 8. But i got a cast today from the doctor and will prob. be back at it soon, dont know about weights though.
last week was a good week, i was a few miles short and hit 34. the training felt good it was just a hot week. nothing better hydration cant fix.
Hit 37 miles this week. Tempo went pretty smoothly. Lost my watch so ran on feeling and a marked course, but felt strong. Thursday run + 2:00 heat = bad decision. Saturday and sundays runs were great though. Ready for the sun to disappear for a few days.
heelllllloooooooooooo everyone! 34 for the week + 2 x 15' EC. fartlek was good... i went a little fast on thursday and doubled to so I could have a day off. things are going well tho.
did 31 miles this week. Feeling not so solid, but getting back into the swing of things. did my long run on mountain roads and felt like a STUD!
Well there are different levels of PPRC... You have those who live at home and commute for tempos and long runs with us, who are without a doubt Peachtree Park Running Campers. And then you have those who live at the camp. Their schedule consists of waking up at 7:45 to be ready to run by 8:15 every morning. Weights Monday and Friday after the run. About 20 minutes of core work when everyone gets back from school or work around 6. Then stretching at 10:45 or so and then lights out. But Matt I dont know what you are talkin about this 6 hour north stuff... You'll be right there with us July 4th right?
41 miles for the week. For some reason, running in Nashville feels hard (even though its flat), but it felt really good when I got back to Georgia. I had a pretty good tempo run--I'm not sure what the exact pace was, but I think I'll do it on a track this week..
Hey everyone! Got in a solid 34 miles and feeling stronger. Pretty hot here in Augusta, but running with my brother and some friends helps a lot!
i was traveling last week and had to miss a couple days, so i only got 34. i only got in one workout, which was a tempo run that went pretty well
Sorry for the late post, but I got in my 34 miles last week. I was traveling on the weekend and had to switch up my long run to Wednesday, and did my fartleks/tempos on Monday and Friday but everything worked out accordingly.
Lifted on Wed. as well and was really sore on Thursday, but was feeling good again by Fri.
Still working on getting into a good rythym..my schedule is different everyday with class, but I'm working things out.
Hope everyone's having a stellar summer. Maybe the heat will die down soon :)
Yep-I'll be in town for the 4th. I fly in on the 2nd in the PM actually-look forward to seein you guys soon.
went 21 for this week. had to take it pretty easy this week because i competed in nike outdoor nationals that weekend. i ran 1 57 for my 800 split!
60 miles for the week. All hills with 5 mile tempo in 28:30
Sorry bout not getting back to you guys for while. Hit 43 miles for week 3. Fartleks were a little more serious and had a good 4 mile tempo. 10 mile long run.
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