Going back to last week, apparently some didn't quite grasp the important training concept of "super-compensation". Maybe this will help... SUPER-COMPENSATION
For the workouts this week you'll need to consult the pace chart included as a tab with your annual training plan (or use the one provided below). Determine a very conservative and honest estimate of your current 5k fitness. Then looking at the pace chart, select the 5k level one below (i.e. slower) your estimate. Use this level to determine your 80% pace for Tuesday and your 85% for Friday:
Tue: Tempo run at 80% (women = 5-6 miles / men = 7-8 miles), then 4 x 20" fast strides with slow walk back recovery (start 80% a little slower than desired pace, then gradually work your way to desired pace)
Fri: 85% threshold 1600's + 1 x rep @ 5k pace (women = 3 @ 85%, r= 1' + 5' jogging + 1 x 1200 @ 5k) / men = 4-5 @ 85%, r= 1' + 5' jogging + 1 x 1600 @ 5k)
Read that as 1600s @ 85% with 1 minute recovery, then 5 minutes jogging, then 1 x effort at 5k pace. Make sure you understand workout, if you have questions, contact us. These workouts should be done in the mornings. For Friday, workout should be done on the track and we will have it open at 6:00 AM. Since this is not an official mandatory practice, coaches will not be in attendance during the workout.
Tentative schedule for the week:
FRESHMAN
WED - move-in and begin Jump Start Jacket orientation for all incoming.
THU - run on own in morning, JSJ program 9 AM - 7 PM
FRI - run on own in morning, JSJ program 9 AM - 4 PM
(see schedule below for full team)
UPPERCLASSMEN
THU - move-in
FRI - run on own in morning, team lunch at 12 noon, upperclassmen social/leadership at 1 PM
(see schedule below for full team)
FULL TEAM
FRI - team dinner and social at 5:30 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team BBQ at 5:30 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 3 PM
THU - run on own in morning, JSJ program 9 AM - 7 PM
FRI - run on own in morning, JSJ program 9 AM - 4 PM
(see schedule below for full team)
UPPERCLASSMEN
THU - move-in
FRI - run on own in morning, team lunch at 12 noon, upperclassmen social/leadership at 1 PM
(see schedule below for full team)
FULL TEAM
FRI - team dinner and social at 5:30 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team BBQ at 5:30 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 3 PM
MON - fall semester classes begin
TUE - first official practice at 6 AM...P45417!
TUE - first official practice at 6 AM...P45417!
42 comments:
3 hrs paddleboarding on friday and saturday. Tendonitis sucks. I went home on wednesday for jury duty and as i got on the plane i found out that I was released from it, so i got to spend time with my family. Hung out with Juanita too
62 miles along with 45 minutes of aqua-jagging. Feeling pretty good overall and ready for this new phase of workouts most definitely. At home for now, but can't wait to see the crew!
44 miles with 30 min of biking (and some fun paddle boarding with my fam and puppy), see you all soon!
32 mikes for the week. Had to cut the long run short because of ankle but it's back to normal now!
199 min last week! Can't wait to see everyone this week woo!!! :D flying home from London on Tuesday and very excited to be back in the States.
34 miles for me last week! Unfortunately not one of my strongest weeks because I had an incident on Monday that involved one of my toes making hard contact with a door. Long story short, I think I just sprained the toe so in the beginning of the week I was mainly doing core work (and basically anything that didn't involve me putting much pressure on the toe) and towards the end of the week I was able to use the elliptical to run my mileage. I wasn't able to do the workouts as intended because of this but it's feeling much better and I'm planning to run all of my miles and the workouts regularly this week! Looking forward to starting the school year and season!
35.5 miles plus 2h cross training on bike & elliptical. I went over a bit on mileage because I ran with a friend one of those days, but it was at an easy pace. I'm considering taking up aqua-jogging because I tend to go a bit hard on the machines and make myself sore.
56 miles and 2 hours of biking, no aquajogging because the crc was closed. Can't wait to have the team back together.
40 miles and 4 hours of swimming and 3 hours of weights!
47 miles with 2 hours of hiking, if that counts as cross training!
49 miles last week. Took the first half of the week off due to some awful tendinitis in my ankle. Feel a lot better now. Last week in Colorado for me. Very excited to be back home
51 miles and 60 minutes of cycling. Having some weird trouble with my legs so I'm very ready to get back on campus and figure out what's going on
55 little ones last week - feeling super compensated for sure. I can't wait to be back and see everyone, Thursday can't come fast enough
56 miles last week with some good workouts. WE'RE GETTING THE BAND BACK TOGETHER BABY.
45 miles last week!
58 miles plus some biking for cross training. Cant wait to live with Matson!
32 miles last week. I started the week very well and increased my mileage on the runs much more, also got to run with some old friends that I raced against in high school. Also, I went on a camping trip with some friends through the Oregon coast which was amazing! However, it did make getting some quality runs in a bit tough. I started to get pretty sore this week though, so I made my runs while I was out camping a little bit shorter and slower. Feeling good for this week and am very excited to be back at Tech with the team!! Together We Swarm!
Oh, also about 5 hours of hiking, and also a lot of walking/running up some steep and long sandy hills from doing some sand boarding (made sure to do some of them running to get a bit of a workout from them in --> sand hills are hard)
39 miles! plus biking and yoga
47 miles of running and an hour of swimming
57 miles last week, the heat hit me hard in Hilton head on friday
48 miles and 1.5 hours of biking
56 miles 1 hr aquajogging and 40 mins stationary biking. Been traveling the southeast with Frank... possibly had the hottest run of out lives on the levee in NOLA, but we made it.
63 last week and 30 min of biking. Couldn't get any aqua jogging in because the CRC has been closed. Looking forward to getting back and seeing everyone!
43 miles!!
Oops posted on wrong post! But 33 last week! Foot pain is slightly improving!
38 miles for me! Plus 45 mins of swimming
67 miles last week with 1 hour of biking.
55 miles and 2 hours cross training. Ended the week with a TERRIBLE stomach ache but I'm starting to feel normal again. I will be on campus today helping freshmen in the honors program move in and in Auburn helping my sister move in tomorrow. Looking forward to Thursday!
Logged 41 running miles, 50 minutes on the cross trainer, and about 4 hours of hiking this past week. Can't wait to be back!
54 miles! And 40 minutes biking. Getting excited for the season and can't wait to see everybody in a few days!
49 miles, 1 hour of hiking, 30 min swimming!
30 miles and 3.5 hours of biking. achilles back to normal
53 miles two weeks ago and 45 this week, Matson coin the term tempo Tuesday I love it
56 miles and 1 hr of cycling last week!
43 miles of running with 3.5 hours aquajogging last week.
10 miles and 10 plus hours of cross training of aquajogging, road biking, stationary biking, swimming, and elliptical. Did something to my hamstring(as mentioned in email to Coach Drosky) but I am back to running now. Hoping to be back up to speed by Tuesday practice next week but either way I can't wait to be back with everyone soon and I'm excited for all of the opportunities that lie ahead for our team this next school year!!
47 miles for me plus aquajogging. I went to Fort Lauderdale over the weekend and paddleboarded with Gabe for like two hours. I had an unfortunate event with some cement on Sunday during my run but I have lived to tell the tale.
53 for me with 40 mins of biking!!!
54 for me last week plus some swimming at a lake with my sister and her friends on Saturday. Can't believe move in is already here. I'm excited to see everyone!
57 miles. Good training and doing nothing other than that.
Whoops wrong week!! I only ran 47!!
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