Just think, one more week and we'll all be together again! If that doesn't bring a smile to your face...wait, I won't even finish that sentence because there's no way that doesn't bring a smile to your face!
One more week of training on your own, the start of phase II conditioning. Keep the same schedule as phase I conditioning though. The only change right now is slight and mainly directed at the women. In your fartlek runs over the next two weeks, keep the fast efforts short, between 15-30 seconds of fast yet relaxed running. The efforts are short so that you can focus on generating some good, quick speed. In between efforts, run easily and recovery for 1-1.5 minutes. For the men, the longer distance types can partake of these fast efforts also. You of the middle distance breed, however, should keep your efforts in the 3-5 minute range. All of you should be sure to run as correctly as possible on these efforts.
Also, as I indicated in last week's post, try to hit a level of volume that is just a bit higher than what is on your schedule by incorporating the extra credit for the week, which is:
2 x 15' + 2 x 30'
All of your extra running should be done at a very easy pace, slightly slower than your regular easy day pace. If you have been healthy all summer, there's no reason you can't maintain a little higher volume with very easy extra running. If you've had some injury issues this summer, be very careful and listen to what your body is telling you it can handle.
And lastly, Assistant Coach emailed to everyone a list of important dates. So if you haven't received it, first, check your email!; then, if it's not there, let us know.
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81 miles. 5 mile tempo on the lake loop in 27:20~5:28 per mile. 16 mile long run at Kennesaw.
Didn't have too good of a week. Only got 21 in. Monday was a good run but I started feeling sick and ended up taking Tuesday-Thursday off because I wasn't feeling good. I have been running easy, shorter mileage since then but will get back into the full schedule starting tomorrow.
i had a bad week. though I got in 50 miles which is 5 miles short of what I was suppose to run. Last wk I said I was a little sick...well it's turned into almost a fever (most likely it's gonna be a fever). I dont know how I got in 50. I've slowed my pace down..but i dunno. i really don't wanna be that far off w/ my mileage.. so i'm still gonna run the required mileage for this upcoming week and i'll see where it goes from there. but i hope i get better soon...i really didn't plan on arriving at GT all sick so i'll try my best to prevent that from happening.
76 plus 3x15 minute EC. Same fartlek effort as the last couple weeks- in Piedmont Park incorporating as many hills as possible. Wednesday- decent 5 mile tempo in 28:30 at pretty even pace the whole way. 17 (and a little change probably) on Saturday with DJ over the widowmaker and back trails at the river. Overall, I felt good pretty much every day, so another solid week of training, even though it's been almost 10 days since I've run with Big Sexy Joe. Looking forward to getting after it once school starts up again, and starting to get exciting about the upcoming dual meet (less than 4 weeks away!)
Got my 41 this week. Ran 3* 800-900 m hills earlier in the week and ran a solid tempo later. Pretty good week overall.
By the way: Tim Googly-Bear= STUD
Hit my mileage of 58 this week and feeling great. Spending a little time at the beach right now and have enjoyed just relaxing. Wednesday's tempo was a really late afternoon run and just turned into a steady 9 mile run at about a 6 minute pace. See everyone soon! I'm already smiling coach.
Pretty good week overall. 63 miles. Ran a 5k on Saturday in 16:15 on a pretty tough course. I felt really strong at the end and probably could have ran faster. That's 30 seconds faster than last year, so I'm considering this summer's training to be a success.
Back on track with 52 this week. Felt strong. Had a good finesse fartlek on monday and an alright five mile tempo on wednesday. My long run was the highlight of the week with an 11 miler that felt nice and fluid. Coming down on thursday and moving in on friday. Gettin excited.
This week of running was pretty awful. My leg has been sore for a couple weeks and I decided to take a few days off this week to try to get it better. It's already feeling a lot better which I'm happy about. I'm gonna take it pretty easy this next week and make sure it keeps getting better and not worse
o ya, i ran 28 this week
Unfortunately I did not get to train with PPRC this week, because I was in Canada. On a more positive note the weather was perfect. A high of 75 pretty much everyday. My stomach ian turnbulled so I only could get in 3 in 16:24 for the tempo. The fartlek and long run went really well though. Long run of 14 at 6:43 pace. Overall hit my 71 for the week, and I plan on throwin in some EC for next week. Pumped to get back with PPRC. Should be a solid week of training.
55 miles this week. Had one or two decent days, but overall it was still a rough week since I just got back from vacation. Another 13 mile long run. But I actually got to run with people! I think that's the first time this summer I haven't had to run alone. I'm thinking that this week will go better.
Coach, what will our Thursday night time trial be this year?
Tim, did Natalie Florence beat you this year at the McCormick? ;-D
finally back on track w/ mileage this week!! got in 56!! i felt really good at the beginning of the week - i did 4x1600m on tuesday at a park by my house and it went really well.. but then i paid for that later and felt like crap the whole rest of the week. got in a tempo run, though, and another 12 mile long run. my legs are really stiff and tired from my pretty sudden increase in mileage, but that's to be expected. I got back to atlanta yesterday so if anyone wants to run in the mornings let me know!! i'm sooo excited to see everyone in a week!!!
Hi!! I ran 41 miles + 3x15' extra credit. The 41 was 5 miles short because I had to take Sunday off after 3 blisters formed on top of each other with a few miles left in my long run Saturday...it wasn't pretty. I ended up favoring the blisters more than a realized, and that made my achilles swell up to 3 or 4 times its normal size. Yay for looking like I have a cankle. Anyway, I iced it a lot, and I think I can run today, but I'm not sure yet, so I might have to take today off, too and redistribute some mileage for later in the week...best run this week was probably my fartlek Monday. Still taking iron and still feeling pretty tired, but hopefully that will keep improving. Can't wait to see all of you soon!!!! :)
week ten:
ran 98 with one 5 mile double. had a little bit extra time to organize my running because i finished classes. 20 on saturday. im going to take a little down week this week before we go back to school so i can feel a little more fresh
Ran 45 mi + 30min EC for the week.
Approximately 5 mi tempo on active-oval in sub-30. 10 mi run on sat with last 5mi quick.
51 for the week. Started off slow getting back into the swing of things after camp a.k.a. sleep. but once wednesday came around i was feeling great again. very solid tempo and good milage runs. long run didnt go so great for the course i thought was perfect turned into hill suicide. but oh well haha.
Sorry for being late... :/
29 miles
32 miles
35 miles (this past week)
Running is going well...just can't wait to get back. I've been icing my knees after runs..been some slight "irritation" but nothing to make me stop.
Had an ok week of training. Ended up with about 51 miles for the week. Missed one day this week, but i made up for it at the end. Can't wait for practice to start, running on my own is kinda getting old haha.
Had an ok week of training. Ended up with about 51 miles for the week. Missed one day this week, but i made up for it at the end. Can't wait for practice to start, running on my own is kinda getting old haha.
Veronica I don't know what you're talking about I've never lost to Natalie Florence. I did out kick her in 2005.
Proof
I'm still proud of that moment.
HIIIIIII!!!!
I get to see you all in 5 days!!!!! yayyyyyyy
46 miles for the week...feeling pretty good. trying to make my runs a little less intense...ive been having a little trouble with pacing again (running too fast etc)....I have been "consciously" running, allowing my body to run off of feeling. hope you guys are all having a great last week at home!! Just ate lunch with my great grandpa;im saying many goodbyes all week :( but i cannot tell you how excited i am to be back!!!!!
48 miles last week
ran on my highschool course a lot which was nice getting off the pavement..also ran at the beach thurs-sunday which was great
good week overall
cant wait to get back!!
my 2yr old nephew has some input:
"wun fast and fast and fast"
wise words.
heeeellllloooo all. 45 for the week and back on track... felt much better. did a little fartlek guy on monday on the beach in the sand which was good. humidity at the beach killed me tho. moved my long run till i got home on sunday-less humid. see everyone soon.
47 in 6 days last week.. I'm trying to take one day off every two weeks which seems to be working out well so far. Feeling good, had a good tempo and really solid long run so I was happy about that... been smiling all day thinking about getting back to the A!! see everyone in less than a week!!
72 miles. 5 mile tempo at 5:40-5:50 pace. 16 mile long run. see you guys next week
51 for the week..felt good other than my wednesday attempt at a tempo was the worst run i've had all summer..but the long run felt good at the end of the week. finally done with work and i've been down in charleston this weekend but headin home in a couple days to get all packed up to head down to atl!!!
55 miles for the week + 30' + 2x15' EC. Felt good, but somewhat hotter than the previous week. The tempo may have a been a little faster than it should have been, but I wasn't going to let my friend from high school cc leave me ;) See you all soon!
hey everyone-
not a great week of running for me, but a ton better than this time last year. 85 on the week. i'm not sure what i did, but halfway through the week, i did something to make all the tendons and stuff on the top of my left foot angry. took a few days kinda easy, and everything is feeling a lot better now.
i have 4 days of running left in ky, then it's back to atlanta for me! can't wait to get back
Hey all--
Ran 40 for the week. 6 short due to being sick so I took a day off and didn't get chance to make it up. Had a really nice long run on Sat. which was good especially after being sick. Finally getting on track with eating better and sleeping right, so things are looking up. 3 more days of running in NY..then HOTlanta hits...
Hey Coach Megesi..that missing week
35miles!!!
77 for the week. solid 6 mile tempo. billy garad and I showed the widowmaker who's boss during a 17 miler where I felt GREAT.
lil wayne was awesome
be jealous
catch ya on the flip siiiide
(I just watched Boondock Saints, don't worry about it)
56+2x15'+30'EC. Good week overall except my tempo was kind of killed due to a nice 95 degree afternoon on wednesday. Ready for school to start.
I was able to hit 52 this week, and am really excited about the start of school!!
Tim, I know you beat her. Don't worry. But it certainly was close. I was hoping she'd beat you the next time you guys raced ;-)
Hey everyone! I'm just about to Georgia now and I have FASET tomorrow! I think I ran around 41 miles last week, maybe a little less since I took Sunday off. I'm looking forward to meeting everyone!
I had a tough week last week; I twisted the hell out of my ankle on the side of a bike path, probably the worst ankle twist of my life, last wednesday on my run in Charleston. I took care of it great and I'm fine now, it's just a bit stiff, but I ran 9 miles on it today, so yea. I iced it immediately after I trotted in the last mile, and elevated it as well. The next morning I had a run planned with Eric and my brother, but my ankle was pretty swollen and it would have been stupid to try and run on it, so that was too bad. But I took that day off, and took great care of the ankle (it was just a minor sprain). Overall last week, it was definitely a down week, and I missed my long run, but I got in 2 hours of pool running over the weekend along with 5 miles of actual running, getting back into it quickly enough.
anyway, I had 28 miles of actual running last week, and then 18 pool miles, or 2:06 in the pool. I salvaged the week well enough with the bad luck I had, so I'm pleased with it, minus of course my bad misstep. Looking forward to inducting some new PPRCers and also, of course, full showers. Oh, and Big Sexy Joe is home. Yay.
i hit 51 and had a pretty decent week. the tempo run worked out great and this week is already off to a great start. my days got flipflopped a little due to traveling so i had my long run today. i found a good 11 mile route in atlanta and ashley ran with me again! we dipped into some bad parts of town but for the most part it was a good route and it felt great. see yall sunday!
hi everyone! i finally have internet! but anywho for the week of the 19-25 i ran 24 miles. i was at the beach with the family so i got to run with some company, mom and dad road the bikes while i died of a heat stroke. the week of the 26-1 24 total and then again the week of the 2-8 i ran a total of 24 again.
the anonymous person is me
Another week of 60-90 minutes on the bike but this week I worked on upping the resistance.
I should be coming up to the end of my mandatory rest and I'm scheduled to see the doctor as soon as I get back, so hopefully I'll be running soon.
46 miles. I really don't feel great right now at this point in my training. My training times are slipping from earlier in the summer. I'm upset about it but maybe running with the team next week will do me some good.
i think running with the team could do us all some good.
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