Week seven brings another increase in volume as you continue building up to the highest level of volume for the summer. Keep the quality efforts up decently but remember to stay well within yourself. If you aren't already 'living like a clock', now would be a great time to do so. Rest and recovery are so important. And hydration and proper nutrition play such a vital role in recovery and compensation. You need nutrition very soon after your efforts, remember you have about a 45' window of opportunity to really jumpstart recovery. Pay attention to all the 'small things', which in fact aren't so small after all.
Extra Credit offering for the week is 3 x 15'.
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70 for the week. 16 mile long run with PPRC. Fartlek effort of 2x(1:00, 1:15, 1:30, 1:45, 1:30, 1:15, 1:00) w/ 2 min rec w/ Billy. Pushed it pretty hard, and it had some pretty negative effects for Wednesday... The tempo was awful for PPRC. I got through 3 in 5:50 pace and stopped. The mileage finally caught up with me. Took everything real easy though the rest of the week. Hopefully things will go better this week.
It was hard to figure out my milage this week, but it was between 41-43 miles. I ran in the high altitude in Lake Tahoe this entire week, which made it the slightest bit harder to breathe. I did 3x 1 mile repeats on monday (6:32, 6:40, 6:44), with 1min walking rest between each, but I felt horrible even doing that. On Wednesday i got in a good fartlek run, doing a ladder of 12321. It felt really good and quick on the pickups. The rest of the week all went fine, and I ended up running some ridiculous hills, which can never hurt.
Got 55 for the week. It was pretty good except for two days, Thursday and Saturday, when I got dehydrated and could really feel it in the last mile of each day. I have been really concentrating on my hydration since then.
I also have a suggestion for those who are focusing on the mid-foot strike. You could either run barefoot on some grass during your extra credits or you could get some of the Nike Frees. They actually do a good job of making you run like you are barefoot which will give you that mid-foot strike and a short, efficient stride. I started wearing some late this week and could feel a difference with the first step. The Frees should also give you the benefits of running barefoot such as strengthening the foot, ankle, shins, and knees.
Another solid week where I felt great. Ran 75 miles. Ran an 8-mile tempo in 45:40 and a 17-mile long run at Kennesaw. Looking forward to meeting up with Hickey this Wednesday morning for a tempo.
45 for the week and felt pretty strong. I doubled most of the week so I could take Friday off and that made me feel a lot more rested and recovered. 4 mile tempo in 26:21 and hope to keep bringing that time down. tick tock, I miss everybody and can't wait to get back!!!
Hi!!! I ran 45 + 3x15' + 30' this week. I ran on the beach a lot this week, and that made running not on the beach feel way, WAY easier. I guess that's why my fartlek felt way better than it has yet and so did my tempo - though I'm wondering if my 4 mile tempo loop is the right distance, so I need to re-measure soon. Hope everyone is doing well!!!! Miss you guys!!
72 for the week, 2 short- had to cut sunday's run short due to bad weather. fartlek with joe on monday. then i felt like "complete ass" for the next few days. the tempo on wednseday wasnt so hot, ran 23:30 for 4 around the lake loop. felt much better by saturday morning and had a solid 16 mile long run, running the last 3 miles in about 19 minutes. now i'm feeling much better after PPRC's "recovery weekend," where we basically sat for two straight days and did nothing other than run. hope to see some more guest appearances this week.
51 miles for the week. 3 short, so I'll have to get that next week, but this week felt a little hard for some reason. I had a good tempo run though--everywhere around where I live is hilly so I figure that's helpful in some way.
Hey there!!!!
42 for the week, feelin the mileage increase a little bit. Its been really humid and Im having a little trouble with my pacing...could really use a running partner right now! Im trying my best though, working on focusing on the nutrition as well. Hopefully this week will go a little better! Hope all is well with you guys!!!
45 for the week. And this next week I'm running on the beach! I've already run a few times on the beach here in Florida and it is waaaaayyy hard like Mary said with all the heat and humidity. And there is a lot of sweets around the beach condo calling my name too lol. But I'll keep my routine, both diet and mileage, as steady as possible. Like a clock like coach said!
Ran 48 for the week. had to miss saturday because i had swim team divisionals. but doubled on monday with some easy miles to catch up a little bit and moved my long run to sunday. felt terrible on my tempo run only made it about 2 miles into the tempo part and crashed. ran the rest of the milage easy for that day. but felt pretty good on most of the other days. Long run of 11 was by far the best run i have had so far. Hope this weeks tempo is better though.
55 for the week. I had a decent tempo run of some undetermined distance over 4 miles in 28:40 (I need to measure better); probably my best one of the summer. I started feeling pretty tired and heavy towards the end of the week. I think some cold-pooling is in order to help with that.
I forgot to mention PPRC attendence was at an all time high this week. Campers included the usual crew - Tim, Billy, Mike, Garad, and myself - along with Phil, Thomas, Eric, Austen, our GT alum sub 4 miler, Gatorade player of the year, 5-time all american, Wendy's High School Heismen, SGA Vice President, EC, and we had some J-Bird and Mo spottings as well. And congrats Billy on being 3rd Team Academic All American for track.
Congratulations to Billy, on becoming a 3rd Team Academic All American for track. Thanks for pointing that out Joe.
I got in 49 miles this week and felt pretty good. I wasn't able to do a tempo run because of FASET, but as Joe said I was a one-day camper at PPRC. It was quite an incredible experience, I must say...
The scent of raw intensity and decaying shoes permeated the camp from the moment I arrived. The other campers had already begun stretching in the early morning sun, unfolding their weary bodies for the long trek ahead. It began. As we strode confidently through the busy streets, the lights seemed to all change to green before us, undoubtedly a divine sign that we were destined for greatness. But before I knew it, the journey was over and I was catching a ride with Phil back to the Holiday Inn, left only to imagine what new adventures fall would bring.
thanks joe
more importantly, no one should miss this about coach:
http://ramblinwreck.cstv.com/sports/m-xc/spec-rel/071309aaa.html
congrats bill.
week six:
pretty good week because i had a lot of other stuff going on, 2 tests and a difficult work schedule. 81 on the week, all singles. monday ran 4x 1/2 mile up (in 2:36-2:39) w/ 1/4 jog(about 2min). thursday did 6 in 34:50, found someone to run with for most of it, so wasnt as bad. 17 on sat.
Had a decent week. 59 miles over 6 days and a 13 miles long run at the river. I was not able to get a fartlek in on monday and the wednesday tempo was not the greatest. I went 5 miles at about 5:47 pace.
45 for the week + 2x15' EC. felt real bad on the tempo run-- did a 4 mile guy and died. but i did my long run on sunday and that was good. nice job billllllyyyyy.
Hit 51 miles for the week. I can now start to tell that my milage is increasing but no major problems.
This past week was not a fairly good one for me. I was 4 miles short only running 50 miles. I ran a 10 mi long run instead of 12 and I split the run in 2 running 5 miles in the morning and then 5 in the evening. My threshold was also shorthen from 9 to 7 miles.
My foot is not getting better. I believe it's swollen a little bit. I'm not feeling that much pain when I run but after my runs the pain becomes more intense. After I ice it the swelling and pain go down.
Week 4: 29
Week 5: 32
Week 6: 33
I'm so glad Coach admitted crying during Marley and Me. That movie was too much to handle
Right on target at 51 for the week. Felt good most of the week. 4 mile fartlek on monday and 5 mile tempo on tuesday at 30:10. On Sunday I was at GT for FASET so I did a chill five miles around campus and got real inspired when I went by the GT track--it was looking fresh. I also saw a car with a UGA front-license plate on and I was about to verbally abuse him, as I had just been trained to do at FASET, but it turned out he was a construction worker working on one of Tech's buildings so I let it slide.
I was a PPRC camper today but you'll have to wait till the end of the week to hear about the magical life-changing I had.
Had a horrible week this week! only managed to get out 37 miles...ended up not getting to run 3 days this week do to my pack challenge schedule and faset this weekend. gotta hop back on schedule this week.
I ran 71 miles this week. 6 mile tempo at 5:50 and a 16.5 mile long run. felt good, keep up the good work
got my 41 this week. Fartlek was solid but the tempo mid week kicked my ass. Although the long run was redeeming, felt like gold!
wow I suck at technology that last comment was mine.
Great comments by all. But I have to say with the encouragement and suggestions from Patrick, and the literary additions from Eric and Doug, the freshmen have really upped the ante.
PPRC is doing an excellent job, with focused preparation for the upcoming season and motivation for all. My eligibility expired 22 years ago yet even I am inspired to increase my training.
The camp atmosphere is fantastic and hard to beat. With PPRC in the ATL, currently I am in the mountains of NC at camp along with freshmen Austen. Next week, Kate comes for two weeks, and Eric joins us for one the week after.
The challenge? What kind of camp atmosphere can be established and maintained during the academic year?
60 for the week. Felt pretty good throughout except the tempo day.
Coach, PPRC will be continued throughout the school year, no questions asked. Us founders will obviously have to induct a lot more members though.
I had a solid week, except for one day. I hit 58 with a 16 mile long run at the river. As Sexy Joe already stated, PPRC's tempo day was horrid, and since I still haven't been able to turn the corner on my tempos, my day was also pretty damn bad. I was really pleased with how I felt the second half of the week, and was able to make up my mileage deficit during my long run, even accidentally going 1 mile longer, and I closed the last 4 miles at a little under 26 minutes. I'm looking forward to trying to have a real breakthrough tomorrow during my tempo run.
Coach, I've been here 4 years, and I just now find out that your favorite dance move is the robot? Maybe should have kept that one to you... Besides that- "Prefontaine Mustache or clean shaven: depends on the season" = excellent answer.
Oh, and the best Calvin and Hobbes quote, for me, is "What fun is it being cool if you can't where a sombrero?".
And to everyone that didn't know, "raw intensity and decaying shoes" is exactly what mine and joe's apartment smells like. I think Sexy Joe may even use a cologne called raw intensity.
Sorry for the late post again I hit 60 miles last week. Mondays fartlek was 10 x 2:00 with 3:00 rest at a pretty solid pace. Wednesdays tempo was real early but I finished 5 in 29:15. Though my stay with PPRC was short lived it's always a pleasure running along side that great group of guys. Hopefully I will be joining in on more of those runs now towards the end of the summer.
45 for the week. The longer runs have been difficult since no one to run with but rediscovered the my iPod is a huge help. Hoping this week will feel better than last.
Hey everyone!
cant believe its already week 7. Week was good-- solid 45 with a stellar 10 miler loop through farm fields and city. best of both worlds. gotten in the routine of early morning runs because I tend to be busy at night.
See you all soon! Mary, youre in FL? Nice!
I wish!! I'm at home for my entire summer because my parents won't let me vacation since I'm gone 9 months out of the year. Sucks, but people vacation where I live, so I guess I really shouldn't complain. Hope everyone is having a great summer!!!
i just remembered that i never posted on here last week! so 2 weeks ago was 54, but last week a soleus injury cropped up, so i've mostly been biking, so i had a whopping 24 miles! wooo! i can only hope that i'll be back to normal by the end of the week b/c the stationary bike is so boring!!
Hey, I can't make it to Atlanta any, but if anyone wants to run in Towne Lake for a change of scenery, just let me know!
maybe PPRC will take a field trip...we do have use of THE VAN
with the help of PPRC i hit 62 miles for the week. For the tempo i did 4 miles in 5:51 pace.
***On a side note***
beware of creepers on other teams. i had an encounter on facebook and
B Mat is being creeped on hard, but fortunately i was able to warn him.
51 with 2X15 EC...can't say it was the best week, doing 51 after basically a week off wasn't so hot but felt stronger towards the end of the week..also it's virtually impossible to live like a clock and sleep a lot with my work schedule and what not, but i'm gonna do my best to get more rest these last few weeks before school. glad to hear everyone is doing well, and props to bets because she'll be touchin down in the thrill thursday night so she will forever be a different person after visiting my hometown
and congrats to billy!
sorry for the late post
I got 49 in last week which was 1 short
visited my brother in alabama and ran friday and saturday with him...we ran pretty fast both days bc neither one of us wanted to ask to slow down...he didnt want his little sister to beat him. I also drove by EC's home town which is so tiny and cute!
that all i got for ya
haha Mary,
no idea why I thought you were in FL
Also, does anyone know when the XC 09 schedule comes out? My parents have been buggin'
Sorry I forgot to post earlier, but last week was good with 45. I was in the mountains so I got a nice high altitude run in, which was hard, but really pretty. I had a good 3 mile tempo run last week around 22:09, but I'm kind of dreading coming back to the Atlanta heat.
Got in 55 miles + 2 x 15min. EC. Felt pretty good all week with a 4 mile tempo in 22:49 and a good long run with the guys on Saturday. Hopefully the mileage increase will go smoothly this week.
40 mi last week. I had to take wednesday off due to pain around my left achilles. The pain has mostly subsided.
Congratulations Bill.
Sorry for the late post. This week is plant shutdown at Toyota, so I drove home on Friday and went on vacation with my family.
93 for the week last week. 5-4-3-2-1 fartlek Monday, a solid 4 mile tempo on Wednesday, and a quality 21 mile long run with Mo for the first part of it on Sat.
Made it out to Piedmont for a tempo yesterday, it was good to see everyone. Keep up the good work everyone and pay attention to the little things-the devil's in the details
Congrats Billy
Sorry for the really late post. I haven't been able to run this week because of my ankle. This week I've been seeing doctors. I got an MRI and it looks like a tendon that runs through my foot is getting pinched by a bone in my ankle. I go see a foot and ankle specialist on Tuesday.
Since I can't run I've been on the bike.
i know it's late but i just got home from being a counselor at a north ga running camp. I was sick for the beginning of the week so i got behind early but did what i could to get back into it. i hit 60 for the week and did some "mountain" running so my legs are pretty tired
78 miles for the week. 7 mile tempo run nd a 1,2,3,4,5,4,3,2,1 min fartlek making it just over a mile in the 5' segment.
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