It's kind of hard to believe week six of the summer is here so quickly! Hopefully everyone had a great holiday and I look forward to hearing tales from the Peachtree Road Race!
After last week's opportunity to consolidate training gains, this week brings an opportunity to start pushing the volume levels even higher. While we don't want the intensity to be too low, make sure you focus first on handling the higher volume. Only push the pace on runs to the point where you still feel comfortable with a relaxed rhythm (and running with proper technique!). Keep in mind that weather conditions will affect your pace and adjust accordingly.
Opportunities for extra credit this week: 3 x 15' & 1 x 30'
Most if not all of you have received the strength-training schedule from Scott. Some of the new people have not, some have. If you haven't, you can email me and I will forward it to you. One of the areas of emphasis right now should be the core. If you don't have access to a workout facility, there is still plenty of bodyweight work you can do and plenty of core work you can do. Make sure you are putting in some solid work on your core. It can't be too strong.
Some educational opportunities for this week:Here is a link to an article that discusses the iron supplementation issue which I think is very important to both men and women alike:
http://www.trackandfieldnews.com/hs/coachscorner/20051215.html
and a link to a thread on a running website which also discusses iron supplementation:
http://www.letsrun.com/forum/flat_read.php?board=1&id=3089515&thread=3089378
Lastly, I have read recently about the importance to recovery of keeping testosterone levels elevated throughout the day. Below are some stategies that help keep those levels elevated:
-sleep (take naps when at all possible)
-eat smaller meals, 5 x day
-eat protein with each meal
-zinc supplement
-increase good fats in diet (nuts, etc.)
-push-ups after runs, etc.
42 comments:
Ran 69 miles this past week. I appreciated all the support PPRC gave to me and others at the Peachtree. As soon as I got to the starting line I was looking forward to the moment when I would see PPRC. After the Peachtree, I saw Brian Sell so I got to meet him and talk to him for a few minutes. No long run at Kennesaw this week because of the Peachtree Road Race. Had a good tempo this week-7 miles 39:55 and a 45 second pr at Peachtree-32:48.
Congratulations to Matt Hickey who had a 40-something second pr at the Peachtree Road Race.
Hit my 62 miles for the week. PPRC's tempo went over well this week adding another mile on. We did 6 miles averaging 5:45 per mile. We moved our long run to Friday so we could go to Kennesaw and watch the Peachtree the next morning. Overall a solid week for PPRC. And congrats to Hickey and Greg for their PR's they looked good out there.
54 for the week. I felt much better than last week. Ran 5 miles in 28:56 on Wednesday. That's probably the best summer tempo run I've ever had.
I ran 40 miles + 2x15' + 1x30' this week. The iron supplementation articles explain a lot. I wish I had tested my ferritin in high school - I had my iron tested a few times, and it was always fine...anyway, my fartlek felt awful; it was really hot and humid when I ran it
[1,2,3,2,1 with equal rest]. My tempo was better than expected. I'm starting to feel horrible in my long run later on in the run than usual, so I guess that's a good sign. Hope everyone had a fun 4th of July weekend!!! Miss you guys!!
63 miles last week. i am in st louis for a few weeks. Training is going well so far.
I got in 45 miles last week. I started out feeling pretty crappy but got a lot of sleep and iced and felt better as the week went on. Did a 4 mile tempo in 24:00, nothing incredible but it felt good.
hit 40 for the week.. tempo went well but I still have to work on increasing the distance. Next week's mileage bump should be a good test but I'm feeling strong so far. Hope no one got blown up by any fireworks over the 4th!!!
Ran 45 miles this holiday week at the beach. Best runs i have had all summer. Fartlek went awesome on Monday, did a 1 on 1 off, 2 on 2 off, 3 on 3 off sequence. rest of the runs went great too. ran them all at night to beat the heat of the beach weather. had to switch saturday and sunday runs due to car riding. didnt have a lot of time for a long run on saturday, but long run today was amazing. felt really strong compared to how i have been feeling. Overall i give this week an A-.
hit 57 miles for the week. feeling pretty good. lookin forward to a little family run-union at tech with some PPRC counselors this week.
also, does anyone know what the UGA runners were doing with those douchey little flags during the peachtree? They're sweet.
66 for the week, overall a solid week. fartlek was good. to go into a little more detail about the tempo, we held a constant, if conservative, pace around 5:47-5:50 for the first 5, then opened up a little on the last mile and ran in the low 5:30s. 14 mile long run at kennesaw, ok at best (it is kennesaw). enjoyed watching the peachtree, good job to matt and j-bird.
40 for the week for me!
Runs continue to get better each week...hope you guys had an awesome 4th...keep workin hard and get excited cuz i miss you and cant wait to see you all!!!
Finally back in the grove of things from my extended track season! I went 47 this past week. Saturday i ran peachtree in 36:59...an ok time considering i started in group 9. i don't think i ran in a straight line for longer than 50 feet haha
Ran about 36 or 37 miles this week. I'm currently having to adjust to the high altitudes and mountainous hills in Lake Tahoe however, but the view here is gorgeous. I ran a fartlek on monday with lots of short, but fast pick-ups. (It was not a very structured run at all...but had maybe 8 x 1 or 2 min pickups) On Wednesday I got in a solid tempo run doing 4 miles at about 6:50 pace. Not too impressive compared to everyone else, but it felt good. I hope everyone had a wonderful 4th of july!
I only managed 8 miles this week. I did something to irritate my ankle early in the week and I haven't managed to get it back to normal, but it's getting better. Since I couldn't really run I was on a stationary bike.
With helping the parents move out, I was only able to get in 23 miles in with weight training. I should be back on schedule starting today. Humidity really has been killing me especially running in the afternoon.
Ran 48 miles this week and felt really good. The long run on Saturday was much better than I thought it would be.
Coach, could you send the strength conditioning schedule to me? I have been doing some strength stuff but would like to get familiar with the program. Thanks
Got the wisdom teeth out this week so I took thursday and friday off. I got 33 miles this week. Monday was a 4 mile fartlek with 2' on 1' off. Wednesday was a 4 mile tempo at 24:40. Both felt pretty good.
I'll be coming up for FASET next weekend, woo hoo. Do you guys get together on the weekend?
Doug PPRC is 24/7. We run in the mornings let us know if you can make it or if you need a ride.
46 miles this week. I was 3 short because of traveling to Chicago. But Betsy's right, Chicago is pretty awesome! My plane was landing around 9 pm on the 4th, so I could see bunches of fireworks displays out the plane window. It was so cool! Hope everyone else had a great 4th too!
Oh yah, I tripped and fell AGAIN this week...on the same knee....
Haha, I still don't really understand what PPRC is. I can probably get a ride, where do you guys meet?
Got 48 + 15 min EC in this week. 4 mile tempo in 22:50, and was a race escort of sorts on Saturday for the Peachtree. I floated between 5-8 making sure none of the uga guys dropped their flags. Met Fam and Abdi "The Black Cactus" Abdirahman after the race. Still feeling good.
Sorry for the late post. Ran 52 this week feeling pretty good most of the week except I was a little tired for the saturday long run. Need to probably get some more sleep so I can't wait to be taking those naps!! Does PPRC meet for nap times too?
PPRC meets anytime for t-pain
heellloooo all! 40 for the week... had a solid tempo run and my best long run yet which was nice. i suppose i'm ready for this week's baby boost in mileage. i just finished summer school and i'm lovin life here in maryland : )
ran 56 this week and felt great. did two runs up in the mountains which felt great even though it was really hilly.
good job to everyone who ran peachtree!
week five:
76. did two 3 mile doubles. didnt get a tempo in this week. i did a harder effort tues night and a steady run friday.
48 this past week. Felt ok. Still keeping an eye on the foot. I finally got a chance to hit the weight room which was a nice change from doing pushups,planks, etc at home.
Thanks to everyone for the support at the Peachtree and great job to Greg on a big PR.
84 for the week, 1 day off. 5-4-3-2--1 fartlek on Wednesday and a hard effort at the Peachtree. 19 mile long run on Sunday. Everything's feeling good.
i ran the big 6 last week..yea single digits i know. i ran monday in oregon then was plannin on startin back friday or saturday and ended up working a lot so decided to wait and start on a new week, it was a needed rest i believe and i was ready to start back.. so it was back to the grind today, didn't feel great but not too bad. miss everyone!!!
48 miles for the week. Knoxville running is better than Nashville! Used a local 5k as a ~5:40 tempo run. Hope everyone's having a good summer!
Ran 51 miles last week, my goal mileage, but I did it in 6 days with a 14 mile long run. Last Sunday I felt like complete ass, and really felt it would be beneficial to me to take Monday off, so that's what I did, and it's pretty much exactly what I needed. I also started taking Iron consistently after that terrible Sunday run, and have gotten over the sinus infection that was bugging me the week before. I still did a light fartlek last week, and did a 5 mile progression run in 32 minutes. This week I'll attempt to hang with the guys for as long as I can for the tempo run. We went to Kennesaw and I ran a couple easy 7 mile loops and that felt good. It was a solid week for me; I feel like I got stronger but also somehow took a break going into this week.
Doug- PPRC is a running camp founded by myself, The Gary, Sexy Joe, Gay Tim, and 100 Dollar Billy, and features such guest stars as T-pain, Big Johnson, and Mo. It's homebase is our apartment complex in Buckhead, but other locations of use are the River, Kennesaw Mountain, and of course, Campus and the AMC. We run every morning around 8, and sometimes at night, and we go to the weight room and work with Scott twice a week. The camp also teaches a person how to be more awesome and sexy, since Joe is always around, so it rubs off him onto us on a daily basis. Words cannot fully do PPRC justice, but experiencing the all out sexiness and hard work certainly can. Please contact Sexy Joe for information.
Now a quick shout out to Hickey and Big Johnson for awesome runs at the Peachtree; I thought you guys looked great and was really impressed with your respective finishes. Great job fellas, keep it up. That's all for now, everyone keep on working hard, and feel free to make guest appearances at PPRC, all are welcome.
I ran 34 miles this week. I was a little short because I was traveling and ran out of time to run one of the days. My long run and tempo run both seem to be getting easier, and feel pretty good. Hope everyone had a good 4th!
I was able to hit 45 miles last week as planned. So everything is going well and I am able to keep up with my mileage
40 miles+2x15'. Training going well. Happy 4th and great job at Peachtree to those who ran!
44 miles for last week
everything was pretty good
i've been running in the morning which is a big deal for me since i dont become a functioning human till approximately 10 am
...thats pretty much the only note worthy change in my running life
have a good week everybody!
64 for week 5. Was pretty tired cuz of work but i'm done w/ all that for now so this week should be a lot better. other than that everything is going well.
38 miles for last week. Experiencing some pain next to but not on the achilles.
Hey everybody..
Last week I got in 37 (3 short). Did a long run on Sunday instead of Saturday due to traveling. Was in Rome for the weekend and did a sunrise long run near the Colosseum. Pretty stellar I'd say. Hope everyone had a good week!
59 for the week. 4 mile tempo not that fast and a solid fartlek. the long run was 95 minutes.
I ran 56 miles this week. Kinda my first week back. I had a good 13 miler at the River with Bill, Mike, Joseph, and Garad. Oh wait, i'm updating the wrong team. Sorry...jk. Keep up the good work fellas (and ladies). Good runners are made in the summer. I look forward to some good training with you guys the rest of the summer and racing yall in the Fall!
5 4 3 2 1 2 3 4 5 Fartlek and a 6 mile tempo 34:50
total mileage for the week 68
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