Time to switch gears a little and enter a new phase of training...aerobic short specificity.
Aerobic, because we want to stay aerobic, not anaerobic
Short, because the repetitions will not be long
Specificity, because generally repetitions are at 6k/8k goal pace
We're just trying to get used to running a faster pace again and you will need complete recovery between repetitions, so do not start another rep until fully recovered from the previous one. The short repetitions combined with the long recoveries will prevent the build-up of any oxygen debt.
Sunday, Monday, Wednesday, Thursday, and Saturday stay the same as previous weeks. The only exception would be Thursday where you could substitute 6-8 short (~10") hill sprints with a walk-down recovery for the 6-8 x 80m fast strides, if you want to. Tuesday and Friday now become, for the most part, fartlek type workouts.
For this week:
Tue: 8-10 x 1' @ either 6k or 8k goal pace with 4' easy recovery
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
For the women to determine their 6k pace, figure out your 5k pace in terms of minutes per mile, then add about 3". For the men to determine their 8k pace, figure out your 5k pace in terms of minutes per mile, then add about 10". These are off your XC 5k goal pace, not your current race pace.
For the 85% and 65% efforts, choose a current 5k time from the pace chart that you are confidant you could run right now, then look at the 85% and 65% columns for that 5k time. You should adjust your times slower if your are running in hot and/or humid conditions.
Lastly, read the Tolstoy quote above...patience and time are always important, but certainly so at the beginning of a new phase. Do not work too hard too soon!
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54 comments:
43 miles. Looking forward to starting the workouts this week - New Hampshire has excellent summer running weather!
52 miles this week!! My sister was at running camp this week and Hailey G was her counselor lol
44 miles this week & can't wait for workouts to start! my last week of class is this week woohooo!!
20 miles last week. Had some pretty bad foot pain, probably due to trying to run 8 miles and then walk 8 miles every day here in Europe. Shooting to start again on Tuesday of this week.
43 miles this week. A few miles short due to a long day at my internship and thunderstorms
24 miles in 4 days last week and 2 days on bike for ~45 min. Hip was feeling much better until yesterday (on bike(?)). Pain today, but I think rolling, heating, & rest will continue to help. Will get a 2nd PT opinion before I try to continue an upward (or even equal) mileage trend this week
40 miles last week. Starting to feel a lot stronger after 2 weeks
56 miles last week
57 miles. I'm excited to start workouts.
I missed posting mileage two weeks ago due to counseling at a running camp in Cullman, AL. Trails were amazing and it was super refreshing not working for a week. Reminded me why I do what I do and what I still need to work on. I ran 59 and 60 miles respectively the past two weeks. Excited for the updated schedule and just about ready to roll for this upcoming season!
35 miles. Got to run with my buddy Pardon last week. He made the Zimbabwean Olympic team and will be going to Rio to run the marathon. I will probably wait another week or 2 to start workouts.
50 miles due to missing Sunday from last week. I'm pretty much all better now, but I'm back in the heat and humidity to finish up my study abroad in Australia. I come back to CA on Friday. I'm so glad I got to go, it was an amazing experience
70 miles. Very tiring week. Really hoping to catch up on some sleep to start workouts this week!,
45 miles this week!
57 miles!
Was up in Austin this weekend, and did my Saturday run around the UT Austin campus, and then did my long run this morning on the trails around the river! I started at 7am and it was very crowded already. And it had a nice breeze and had a lot less humidity than Houston. It was truly wonderful. :-)
63 last week
65 rough miles. Got some right foot pain and swelling, so I'll probably hold off on workouts this week as a precaution. Ran at Garden of the Gods today. Probably some of the greatest trails and scenery I've run on. Shout out to my homies in Team Mystic! Gotta catch em all! #pokemongo
54 miles last week, doing a bit of catching up after starting summer running late because of high school races. Feeling good though, ready to reach full volume next week and start some workouts. And I'm still getting used to not running on Mondays.
48 miles. Got to do a little sand running down on the beach in Surf City, NJ.
43 miles last week. I'm in Seattle this week and am excited for some cool running weather!
52 miles. VBS at my church was a blast but my sleep schedule is a little messed up after a lot of early mornings and long afternoon naps. Naps are definitely one of my favorite parts of summer. I'm going to the beach on Saturday and hoping that I am done with my online class finals before then.
43 miles last week. Did my long run along the beach for a change of scenery
53 miles. I had to take a couple days off, because my illness spread into last week as well. I feel perfectly find now though, and I'll hit mileage this week.
39 for last week. Rolled my foot Friday and skipped Saturday and Sunday. Feels a ton better today and now that I'm confident it was just some bruising I'll do my long run tonight.
20. Started running again at the end of last week after meeting with Jenna. Will start getting mileage up again.
53 miles last week, a little bit over because I switched my long run again, so I will be a little bit under this week due to that as well. Also got to run on the beach a little bit during our weekend trip! Looking forward to seeing everyone again!
56 miles two weeks ago and 66 miles last week. Had a blast running on the beach and surrounding trails at Kiawah.
44 last week. A little short since I was sick Tuesday and switched my Sunday run with my Saturday run at the begging of the week. Having A great time at camp though! Had Rachel's sister in my group last week and Juanita is my bc this week! Headed up to New Hampshire next week for green mountain running camp.
44 miles! In Isle of Palms, SC this week and loving the change of scenery!
47 miles! Running camp has been a blast so far! Hannah was in my group last week so it was really fun getting to run with her.
26 miles! It was nice to finally get back into running and I will wait a few weeks before changing Tuesdays and fridays
48 miles last week! Got to do my long run in Sevilla yesterday which was beautiful. Now I'm back in Granada and excited to start the workouts.
55 miles!
45 miles week before last and 50 this past week. Had to run in the heat of the afternoon all week and it was dreadfully hot. Btw Coach my little brother is all excited to be up at running camp this week!
51 miles last week. Starting to wake up at 5 am to run to try to avoid the heat.
70 miles last week. Excited to start getting some workouts in!
67 miles last week, 63 for the week before that. Having a lot of fun passing and startling people who are coming to Kennesaw Mountain just to play Pokémon.
30 miles last week
Had a great week of training right here on the hot streets of Atlanta with a high school teammate. 47 big ones in the bank.
39 this week up in crested butte. The trails up here are amazing! I'm going to put off workouts for another two weeks until I get back up to full mileage. Foot feels great
20 miles on the alter-g at 50-60% body weight (would have done more if I could have gotten in on Friday). Hopefully I'll be able to do something that resembles a workout on the alter-g in the coming week, but I can't confirm anything yet. Otherwise, just paying the bills and doing research.
56 miles last week
53 last week
41 miles last week
49 miles!
41 miles last week!
54 miles
62 and 49. Had a little bit of Achilles pain flare up for a few days but it's all good now
60 miles this week
48 miles last week
54 miles
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