Another solid week of training is in the books based on the comments reported. Now we find week eight in front of us with the highest volume of the summer. Make a commitment to get the miles in, adjusting the intensity if needed. Also, let's give a little focus to the fartlek effort on Monday's. I really want to encourage you to use the fartlek as an opportunity to explore the finesse side of running, making it less a structured workout (i.e. x number of minutes times y number of reps) and more of a workout by feel. Use the terrain, flow up and down the hills, push the pace at times, float along for recovery, and then push again when ready. Mix it up with the hills and turns of your route. And for the week, as always, make sure your really devoting yourself to a routine that lends itself to success.
A note about the comments section. Everyone has a responsibility to our team to present themselves fit and ready for the upcoming season come the start of the semester. Posting our weekly efforts adds an element of accountability. In addition, it fosters an environment of motivation and encouragement. In my opinion, it's not a chore to post your weekly results, it's an honor. Just my two cents...
EC offering for the week is againg 3 x 15'.
On a final note, Veronica emailed me a link to an article titled "Chocolate Milk: the new sports drink?" (http://www.webmd.com/fitness-exercise/news/20060224/chocolate-milk-new-sports-drink) The article details a recently completed study. Check it out. A couple of notes from the article are highlighted below:
"...milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can't match."
"The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles..."
Thanks Veronica! Recovery is just as important to your development as the training we do!
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47 comments:
Ran 80 miles this week. Ran a 9-mile tempo with Hickey Wednesday, running 51:04 and feeling smooth. Had a nice 17-mile long run Saturday at Kennesaw.
finally got back into running at the end of the week!! so i only had 18 plus tons of biking, but hopefully i'll get my mileage back up there this week!
58 miles for the week + 1x15' EC. Running felt really good and fluid this week, and running fast was enjoyable. Had a 5-4-3-2-1 Monday (but I suppose I will de-structure it this upcoming week) and a 5 mile tempo. And it's funny-- that article on chocolate milk is the exact same one I read a couple years ago. In fact, I cited it when I wrote my own article on chocolate milk.. lol.. Hope everyone's having a good summer!
63 for the week, which was a little over what I was supposed to do but at SMRC it is too easy to train. Ran 22:24 4mile tempo that felt really good. At the beach this week so I definitley won't be over the mileage this week.
Got in 52 miles this week. Had a pretty rough tempo on Wednesday, but felt good on the long run Saturday. Keeping healthy and living like a clock.
Got my 43 this week. With 2 EC. Had to modify the tempo because I was sucking wind HARD. But the rest of the week picked up.
Anyways if anyone thinks their summer vay-kay is boring/sucky then you can trade with me because I'm up in north carolina reroofing a cabin thats older than me and built by hill billies with bubble gum and duct tape. So yall let me know for some tradesies cause I am down.
Hi!! I ran 48 miles this week, but I couldn't get any extra credit in because we had some bad thunderstorms, and I work 8:30-5ish every weekday. My fartlek this week was my best run all summer probably. I also fell during a run with some of the guys from my high school team and hit my knee, so that's a little sore but better today than it has been...Hope everyone is doing well!!! Miss you guys!!
I had a nice relaxing week off of work this week. Ran 103 miles with 2 doubles. 5-4-3-2-1 fartlek on monday. i'll freestyle it some more this week. 9 mile tempo with greg on wednesday around the lake loop. 23 mile long run on saturday-the run on a whole was pretty good. the 23rd mile was a little rough. legs feel good today though.
looking ahead of 4 more weeks of kentucky for me and im back to see everyone and do the whole school thing i guess.
Got in 46 for the week. 5 mile tempo on Wednesday in under 30. 11 mi long run Sat.
I got 53 this week. Started it out strong as a PPRC camper for the monday fartlek. The camp definitely taught me how to be more awesome and sexy. On Wednesday, I had a fluid 4-mile tempo at 23:39. Saturday I ran a 12-mile long run that felt surprisingly easy. Feeing good.
i lied in my last post! sorry! i had 21 last week.. sounds a little less lame, but not much.
59 miles this week. It was a rough week; I think the mileage is getting to me a little bit. But I had a good 13 mile long run at the river on saturday, and have been feeling a little better since. So maybe my highest week will be a good one.
80 for the week. The fartlek this week was better than last week. The tempo was not so great. I got through three then took a mile off to get rid of a cramp, then did one more. Other than The Gary, PPRC wasn't so hot on Wednesday. I think we're gonna try to get out there earlier this week, that should help.
However, during the tempo, and for the second time in my life, I witnessed a squirrel falling out of a tree. The first time was in Auburn my freshman year on a cool down with EC, Tim, and Derek. This time it was at Piedmont Park, and it was two squirrels. Upon slamming into the pavement with a loud smack after a 15 foot drop, one scurried away quickly, while the second lingered on the spot of impact, apparently stunned. A moment or two later, he staggered toward the curb. Clearly cuncussed, he failed to jump into the grass and ended up in the sewer drain. We watched (well Tim, Mike, and DJers did, I missed this part) as he clung to life for a few desperate moments with two paws, then one, slowly slipping as he hung there. We pleaded with DJ to help the little fellow, but he refused. At last, the squirrel's grip on the edge gave out, and he tumbled to what must have been his early demise.
Anyway, we all that it was really funny, especially since me and Tim had a squirrel for a roommate last summer. The rest of the week went well, though I was a mile and a half short on my long run at kennesaw, running about 15.5.
Had a pretty good week of 62 miles. Did a solid fartlek with Billy on monday and then did a 5 mile tempo on wednesday and a 14 mile long run. My shins were bothering me a little, but its in the same spot as the fractures, which is apparently a good spot to hurt so that is fine. Im heading to Vegas tonight and come back friday morning so I do not know how much running outside I will be able to get in because the lowest high is going to be 106, but I will try to get as much as I can on a treadmill.
66 for the week. The workouts were decent. My long run was the best of the summer so far, 14 miles finishing strong. Overall, I'm feeling pretty good.
hi there everyone!
sorry if my post comes up twice...not really sure why its doing that!
hope everyone had a great week!!!!
This weeks training was really rough for me...got back on track on thursday after taking a day off. trying make my schedule consistent so i can live like a clock!!! swimming lessons are finally over and im not working as much so my routine is set for the rest of the summer!!!!! it has already helped. mileage was lower because i struggled a little, got in 38 but tried making it up in the latter days of the week and had longer workouts...cant wait to be training with everyone again! sorry i wasnt able to make it to the A to see yall last week. i can honestly say to everyone, absence makes the heart grow fonder aka not seeing you guys makes me miss ya and like ya so much more haha! good luck with training this week to everyone!!!!
58 for the week. Had a really good tempo on Wednesday. Ran a lake loop of somewhere between 4.6 and 4.7 miles in 26:04. I got a friend to ride a bike alongside me and that actually helped a lot and was much better than running it alone. Everything else is going well and looking forward to the season.
so last week wasn't so great, I rolled my ankle during my run on wednesday and had to take a few days off so i only got 26 for last week, but I had a good run today so I think im back on track.
loved the story billy!
54 last week..and it was great seeing everyone down in atlanta this past weekend!!! can't wait to get back down for good! i'm also confused about the info about fartleks b.c. arent we supposed to be doing relaxed repetitions now? but anyways..hope everyone is doing good and enjoying the last few weeks of summer!
great week this week! finally got back on track, i was just over 58 miles. hope everyone has a great week!
yoooo
49 for the week. This was the first week I really started feeling the mileage increase and felt rough until Saturday which felt surprisingly good... Fartlek was pretty solid but I will try switching it up this week... Also I'm hoping to get a really solid tempo in this week. I had a great scenic visit to the Thrill in wonderful South Carolina, where Mary Kate took me through 12 gruesome miles, I thought I was going to hurt her a lot afterwards, but it ended up being straight. I didn't hear too many new phrases or words during my short stay in the thrill, but the next time I go back I will make sure to pick up a dictionary
it was soooo good to see everybody in the A this weekend and I cannot wait till we are back in school in less than a month!!!
what up all! 49 for the week...another great long run of 11 miles at kennesaw by myself (thank you kaity and betsy and mary kate way to leave me hanging). i really felt the mileage this week though and it was a rough beginning of the week. doubled on wednesday so i could have a day off. it was good to see everyone again and 3 weeks peeps till our next reunion! ps. billy your story was awesome i laughed a lot
week seven:
84, all singles. wasnt feeling up to doing a fartlek on monday, but got a good 13miler in. did 6 thursday morning in 34:16. 18 friday morning, finally got some hills in at kennesaw. G O O D T O S E E E V E R Y O N E T H I S W E E K E N D L O O K F O R W A R D T O S E E E V E R O N E I N L E S S T H A N A M O N T H ! !
i got a nice 64 miles this week and im feeling pretty good.M I S S Y O U C O A C H M E G E S I C A N T W A I T T O S E E Y O U I N L E S S T H A N A M O N T H!!
last week was a great week and had 50 miles. the weather was much cooler this week and everything actually felt better than runs from the past. i tried to do a tempo run on a treadmill to get an accurate pace out of curosity but as we all know treadmills get boring fast. i had a good long run at kennesaw this past weekend and have started splitting up some of my longer week runs in the morning and afternoon!
Did 48 miles this week, which include 21 miles of hiking on the AT within 2 days and 45 pounds on my back. My toes are hurting to say the least :) Got new shoes too and will be testing them out starting this week.
This past week was ok. I had to decrease my mileage from mid 50 to 38 miles. It was worth it because my foot doesn't hurt anymore. I'm getting new shoos this weekend: Adidas SuperNova. SO excited that i can increase my mileage this week.
Sorry for the late post... Got my 74 miles in for the week. As a lot of the other PPRCrs said the fartlek was good the tempo not so much. 18 mile long run with Mark and DJ which was fine till about the last two miles which hurt. I switched the schedule around a little bit so I could take Saturday and Sunday easy, which was a great decision. The run today felt amazing and hopefully will lead to a good tempo run. It was too good seeing everyone again. Definitely makes me believe that we will be able to keep the PPRC atmosphere going once we are all back in Hotlanta. I have seen pretty much everyone that's going to be on the team next year this summer, and we all seem to be really gettin after it. Leads me to think we will have a pretty stout team this season. Keep on keepin on jackets.
O M G you guys! It was super fab seeing everyone, and to think- less than a month and we're all back together again!!!!!!111 I'm so crazy excited youguys!!!! The HOTlanta will be back to being soooo awesome and FaNtAsTiC once we all get back together!!1!1!!1\\
Anyway, I had 62 last week, twas a good week for me, still need to be more successful on a tempo. I actually ran a fartlek without any structure last week too, using 5-6 big hills as my efforts. My long run was great, even though Kennesaw is a huge bitch. I did some mileage with a pool run to take some pressure off my shins on Thursday, using Billy's aqua jogging equipment at PPRC's pool. The highlight of my week had to be seeing Mark walk through my apartment door Thursday.
I was saddened by the loss of that squirrel in Billy's story; I have to say it made quite the loud cracking sound when it hit the ground, and was obviously terrified as it sat in extreme pain. We told him not to go towards the sewer, but he may have been delirious with pain, and ignored us only to realize how correct we truly were. Poor squirrel. I would rather it be Billy and Tim's old roommate squirrel.
That is all for now. PPRC remains strong and dominant at being awesome.
Hit 80 which was a little over. Tempo run wasn't too hot but I'm pretty optimistic about this week.
As a side note: I believe that squirrel deserved to die. First of all you're a squirrel - how do you fall out of a tree? It's like your job to be good at climbing trees and shit. If you're not good at climbing trees (and staying in them) then what good are you as a squirrel? Also, we told him at least 5 times not to go down the sewer.
The blood is on your hands DJ.
ran 60 last week. I was up in the mountains so i did most of my mileage on hills which actually turned out pretty good. i'm feeling great ran now and am lookin forward to seein everyone soon
I went to a foot and ankle specialist today and it turns out I have a stress reaction in my foot. The doctor told me not to run until I get back to GT. I'll be biking and swimming in the mean time.
To break away from the monotony from stationary biking this past weekend I went out on a road bike. Close to where coach took the picture of Kailua beach, I went around a sharp corner, hit some gravel, and the bike slid out from under me. Thankfully I recovered better than DJ's squirrel and walked away with some road rash.
Sorry for the late post once again. I ran 55 for this past week. I was a little short because i was feeling a little sore and wanted to be ready for that long run on saturday. Anyways it was great to see everyone who came to Atlanta for the weekend. See you guys in a month or so.
Hey guyss! sorry for posting so late but ive been up at SMRC working. but i got 53 in this past week. Still getting frustrated with tempo runs but they are getting much better. Fartlek and long run were the best runs of the week. Starting to feel really strong. Im working up at SMRC for the next two weeks so training will be a lot easier to get done. Cant wait to see everyone!
Sry for the late post. Been on vacation for the past week and it was hard to find internet that worked. 48 for the week! Ran by the beach and had to wake up early to do the workouts. It was still very humid and hot in the mornings but I got all my workouts in! I'm getting really excited for my first year at Tech!!!
Sorry I am posting late. I think my body has decided to boycott the computer. I have been taking CS all summer and sitting behind a computer for 3 hours a day in class is making me hate anything having to do with a computer….even if it is only for facebooking stalking. But I guess I’m really bad at this anyway haha. But anywho, July 5-11 I ran a total of 24. I did the long hill on Monday and that was pretty brutal. Other than that running went pretty well. July 12-18 again was a total of 24. This week I think was the best since the weather wasn’t as hot. Hope everyone is continuing to have a fun summer! O and Jade next week want to go for a run??
sorry for the late post, but I hit my 43 miles for the week. I had a great 11 mile run on saturday with the guys from my high school and some college guys, and I was able to keep up with them except they killed me on the hills since they don't change pace at all. But my week was good and I hit all my mileage and I also lifted twice. By the way, I still need the strength training email about what I'm supposed to be doing...but I've been doing abs 5 times a week and lifting twice a week (which includes squats and 2 circuits).
76/76 for the week. 6 mile tempo at about 5:50/mile. 17.5 mile long run on sunday
the past two weeks were 71 and 72. I've been very consistent with my workouts(one fartlek and one tempo effort), although I had to ease up on the intensity a little last week with the higher mileage. I've gotten my LR up to 1hr53min last weekend.
Mo how many miles corresponds to 1hr 53 minutes? PPRC has been stumped since like week 2
It doesn't matter how many miles are in 1 hour 53 minutes. Long runs are more a function of time than distance. i.e. a woman and a man both run a 1 hour 53 minute long run at the same effort. the man goes 17 miles. the woman goes 14 miles. they both put in the same amount of work.
i know that mo told me he had been doing his long runs at stone mountain, running up some big hills. this is going to slow down his pace and if he were to report 15 miles, people might think he ran 1:40-1:45, while the actual time running was 1:53. if he were to say he ran 15 miles in 1:53 that may give one the perception that he is running slowly and putting in an effort far less than he is actually performing. one could run on a flat course and say i ran the same 15 miles as mo. but as you can see that is not the case.
So what we should be interested in is: time run and perceived effort over that time. an hour 53 minutes at a certain effort is the same if you run it on the flat or over the hills. one will give you x miles. the other y miles. but the work completed over those x or y miles is equal. Just take the integral from 0 to x of the flat course and the integral from 0 to y of the hilly course and you will find the same work completed over the given distance.
thanks james
nvm, i was mistaken
Professor Morley?
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