Heading into week nine, we're looking forward to seeing how everyone handled the volume of last week. With a slight decrease this week, take this opportunity to recovery and restore. Back off the quality days a bit this week also, so that it can really be a week of recovery.
As noted in the comments from last week, your schedule now gives you an option of relaxed repetitions on Mondays. But I actually want to encourage everyone to stick with the fartlek efforts longer, particularly the type of fartek efforts I wrote about last week. Continue to focus more on how you're feeling as opposed to actual times/paces.
Extra Credit offering for the week is 2 x 15' + 1 x 30'.
2009 Cross Country Schedule (w/m):
Friday, September 4 - GT v. UGA Dual -Athens, GA (4k/4m)
Friday, September 18 - Crimson Classic - Tuscaloosa, AL (5k/8k)
Friday, October 2 - Great American Festival - Cary, NC (5k/8k)
Saturday, October 17 - Pre-NCAA Meet - Terre Haute, IN (6k/8k)
Saturday, October 31 - ACC Championships - Cary, NC (6k/8k)
Saturday, November 14 - NCAA South Regional - Tuscaloosa, AL (6k/10k)
Monday, November 23 - NCAA Championships - Terre Haute, IN (6k/10k)
*the October 2nd meet in Charlotte is the only meet not set. As of right now, we are planning to compete in Charlotte, but also are looking at a couple of options for that weekend.
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41 comments:
Had the ball of my right foot hurting at the end of the run wednesday. took thursday off. ran friday and it hurt worse, so i took off saturday and sunday.i am probably going to continue to take time off as a precaution next week until i see a doctor and get an x-ray. but i will not sit idle. i am going to bike and aquajog for time and try to get my pulse up above my pulse during easy runs.
thurs. 30 min biking, 20 min aquajogging
sat. 1 hr 15 min biking, 20 min aquajogging
Coach, do you think you could include the race distances on that schedule?
54 last week..wednesday's run was terrible..the long run was good other than the fact that i ran in the afternoon so that was really silly b.c. of how hot it was. but other than that had a solid week
59 for the week. Monday was a really good run but my legs were still tired on Wednesday which made it a bad day. The heat on Saturday was awful even though I stayed on shaded trails. I'm handling the mileage well, no injuries or problems.
Got my 76 for the week. PPRC finally got a solid tempo wednesday in. I went 7 mi on the lake loop at about 5:45 pace the last mile was in 5:31. Long run of 18 at Stone Mountain. That was my first Stone Mountain trail experience... It started out where pretty much every step was potentially a season ending one. It took about 10-12 miles to get used to it then it wasn't so bad. I managed to finish with only several slight ankle twists that only hurt a little on today's run. Overall I'd give stone mountain *** (out of 5).
81 on the week. Overall, really good week- did the fartlek by myself on monday, tried to run the hills in piedmont, i think it was a good effort. wednesdays run was the best in several weeks- 6 in 34:02, starting conservative and easing into faster pace. saturday was a fantastic PPRC outing to Stone Mountain, my favorite trails. it has a fantastic 6 mile trail loop that encircles the mountain, rolling up and down hills and weaving in and out of scenic lakes. me joe and moe each did it 3 times for a total of 18 miles. i felt great through 16 then rigged a little at the end, but overall it was a good time. sadly, no squirrel stories this week.
Alright Well I just barely got my 44 miles this week. My hip was screwed up from running on those mountain roads. So it was a painful last 8 miles this week.
59 for the week. The fartlek and tempo both felt pretty good. I had to shift the miles around a bit this weekend; I went somewhere Saturday, so I added the miles to today's run for 18 (2:01). Of course, it decided to storm in my area, so I did the first 13 on a treadmill--not exactly entertaining. Overall, I would say each week continues to feel better than the last. See everyone in a few weeks!
54 miles for this week. This was my best week so far this summer, idk if it was bc i had so few miles last week or what but i had a really strong week. i ran my long run from my house to my friend who lives a town over so that was pretty cool to run to a destination. seeing the schedule gets me excited for this season! hope everyones week went well and that you're all enjoying your summer!
50 for the week. felt pretty strong every day this week and was able to switch some mileage so i could take friday off.. hope everyone had a great weekend and has a good week!
Well my week started off great until Wednesday when I had a freak accident involving a golf cart and a tree while I was down in Myrtle Beach on a golf trip with some friends. I think I sprained my ankle pretty bad and I couldn't run on it thursday or friday. On saturday I thought I would be able to get a run in but it hurt pretty bad and I was only able to get 4 miles in. Today it was feeling better but still hurt and I got 6 in. So that brings my total this week to pitiful 26. I'm icing it, and I think I'll be back to normal in a day or two.
61 for the past week. The mileage increase didn't feel to bad. Looking forward to a nice easy week. Only 3 more until everyone is back for good!! Get excited.
I didn't have too great of a week this week. I had a good fartlek and tempo, but my left foot started to get sore on the outside, so I took off Friday through Sunday. That put my mileage at 30. Hopefully I'll be able to get back into things next week.
well i had a pretty good wk. did 85% of the mileage like i was told to. hit exactly 50mi for the wk. My foot feels great and my pace has definitely increased during runs. I cant wait until I'm at 100% with my mileage.
Best week of the summer so far. Up in Ashville for camp running with hgih schoolers, hard to believe im not one anymore. Tempo was the best of all time. ran doubles with groups at camp and got in 54. Long run was equally as awesome as the tempo. Trails in ashville=beautiful. been hanging with megasi and drosky all week. its been lots of fun. cant wait to see you all! :]] have a great week
I got in some quality time on the stationary bike this week. Most days I went 50-65 minutes. Today I inspired by the tour de france and went 2 hours. My last day of work is Tuesday and after it'll be easier to mix up my cross training. I still have some time of before I can start running again so if anyone wants to suggest or send me music I'd be very thankful.
Hey Hey!!! 51 for me this week...
So I have to say this week of training rocked! I felt great on every run except for friday...i think the time of day/rest/weather/vitamins/nutritionreally helped me! I am still missing you all though! Can't wait to reunite soon :D
Hi!! I ran 49 miles this week but didn't get in any extra credit. I'm not going to say that everything is feeling good because I have horrible luck with injuries, and I'd hate to jinx myself in any way. The runs towards the end of week hurt a lot - probably because of the high mileage taking its toll/I worked 65 hours this week [bad luck with concert timing - my second job is parking cars at the amphitheater]. The second job should be winding down though, so that and this upcoming recovery week should help me feel a lot better soon!! Hope everyone is doing great!! Miss you all!!
43 for the week.-- 6 short. honestly such a bad week-worse week of the summer-lots of stuff going on...got some good hills in for the fartlek. did 10 400meter hills and that felt pretty good. tempo was bad news...hoping for a better week this week. im gonna make up some miles this week.
week eight:
86. didnt really get a chance to run tues, so made a bunch of miles up later. wednesday i did 7 in 41:33 which didnt feel very good. for my fartlek, i decided to do an all comers meet friday night. i ran the mile, 100, 4x4, and paced the first 6 laps of the 2mile. the highlight was def the 100, running 12.6, pulling up like 40m early because i was getting my ass dusted. 19 sat morning
i would also like to make a comment about the october 2 race. i dont know if we have a say, but i would like to vote for going back to minnesota that weekend
59 for the week. Felt strong all week although I did feel a little tired on the long run which I did on Sunday so I would not have to it on the beach. Can't wait to get down to Tech in acouple of weeks.
Hey Everyone!!
Ive been traveling some in Europe and didn't get to post my miles last week due to the end of the term// leaving// not having access to a computer, but I did 44 miles for week 8. Missed 4 miles due to traveling, and last week-- our highest mileage-- got in only about 39 again due to traveling.
This week I'm visiting a friend in Slovenia and today we went on a 40 mile bike ride...hows that for a bit of cross training!! I think this week should be really solid and Ive been feeling really good when I have switched up speeds for my tempo/ fartlek runs..plus, Slovenia is perfect for running and all that good outdoorsy stuff.
Seems like everyone is having a fun summer. Can't wait to see you all in August!!!! Have a good rest of the few weeks we have left!
dont get taken like in that movie
69 miles. oh yes.
Ran 49 this week. Hoping to keep up the rest of the running, its getting tougher running alone. Can't wait to see everyone when school starts back up!
That last comment was posted by me.
I was only able to get 44 out of the 64 miles this week due to traveling and the extreme heat in Vegas. I was able to get in my fartlek on monday which went pretty good, had to miss out on the tempo run and the long run on saturday went pretty rough. My shin has started to bother me again so I have continued to ice each of them.
39 for last week. still trying to recover from my calf injury, still having some painful days - it's getting really frustrating now b/c i feel like i'm losing so much, but i did my first workout in about 3 weeks today, so hopefully i'll get back on track soon..
got in a total of wait-for-it......... yup. 69. eyyyyy-yooooo. decent fartlek and tempo efforts and a long run of 2hours3minutes.
Billy, you had trouble with Professor Li when you had him for MSE, didn't you?
Sorry that wasn't running related - hope everyone is doing well!!
I'm not really sure why I haven't posted yet, sorry. Last week I had 66 miles and finally put in something I can sort of call a tempo run, 4 miles in 23:57. I ran 2:10 for a long run for the second straight week (accounting for the extra mileage), at that felt nice, although stone mountain was very filled with roots. Also, I was running a bit slower than the guys and didn't know the path exactly, so my first 6 mile loop turned into about a 9.5 mile loop that included running up the damn mountain, realizing I was on top of stone mountain, wondering why the hell I was up there, and then trying to find my way down. It was still a good run though.
I can't remember any awesome PPRC stories from last week, I suppose they're all just blurring together at this point. It's one constant string of total awesomeness over here still, as always.
I felt good with the higher mileage, I suppose I may feel it a bit this week, but we'll see. Tomorrow I leave for Chicago until Sunday and I think I'll do my long run downtown and on the lakefront, so that should be a cool old school throwback.
Hope everyone can either get healthy or stay healthy and keep working hard either way.
Sorry for late post. I have been in Hilton Head with no internet. Got in 47 miles last week with fast 3 mi tempo on wed. Good paced 10 mi run sat. Previous injury around achilles is almost gone.
Great week for me last week, although I was 5 miles short. Had a great fartlek run and an even better tempo w/ PPRC.
Was feeling awesome all week until the last few miles of my long run where I started to feel something in my knee. It wasn't quite at the pain point, but more at the point where you could tell it's gonna start to hurt sometime in the near future. I was hoping it was only because it was the end of a long run, but when I started my run on Sunday I felt the same thing, so stopped after four. Gonna keep an eye on it and continue to ice.
Oh ya, total mileage was 73
49 miles last week. Not a great week but made it through. My legs just weren't feeling it.
60 miles last week. It was much better than the week before. I did one of those "finesse fartleks" like coach wanted. I did a 5 mile tempo on Wednesday. My tempos still aren't where I want them to be, but they are improving. 14 mile long run Saturday at the river. A pretty solid week over all, which I'm grateful for.
60 miles last week. It was much better than the week before. I did one of those "finesse fartleks" like coach wanted. I did a 5 mile tempo on Wednesday. My tempos still aren't where I want them to be, but they are improving. 14 mile long run Saturday at the river. A pretty solid week over all, which I'm grateful for.
i know this is really late but i've been at the beach without a computer... i ran 60 last week which was short due to a lot of time in the car. my leg was sore for a few days but i did a lot of stretching, icing, and resting and it's feeling a lot better all ready
Hey sorry this is late!
Ive been super busy!! Hope everyone is feeling great! My runs felt pretty good again this past week. Ended the week with 48 miles. My long run felt great and the fartlek effort went well as well. I can't wait run with people again though! I've been flying solo this whole summer :( Miss you guys dearly and I thought I might mention how ABSOLUTELY EXCITED I am to be back in the atl. 1 1/2 weeks!!!!!!
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