Tue: 5' + 4' + 3' + 2' + 1' @ ~80, 85, 90, 95, 100% effort, all with 2' recovery
Fri: 10-12 x 1' @ either 6k or 8k goal pace with 2' easy recovery
*make sure you are taking the full recovery and running EASY during the recovery; you can follow the structure of the above workouts, OR you can free fartlek them by just running up to one minute efforts at goal race pace followed by sufficient easy recoveries for forty minutes or more, OR you can run a hill fartlek if you have a hilly route, just run strong up the hill and again make sure you have plenty of easy recovery between.
Things to note:
The rosters on our website will be updated soon, check to make sure your info is correct.
The rosters on our website will be updated soon, check to make sure your info is correct.
*FRESHMEN: will move into your school year housing assignment early when you arrive for the Jump Start Jackets program on Monday, August 13th. Any early move-in charges you incur from housing will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.
*UPPERCLASSMEN: should move in on Thursday, August 16th, and those in housing will incur early move-in charges from housing that will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.
*UPPERCLASSMEN: should move in on Thursday, August 16th, and those in housing will incur early move-in charges from housing that will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.
*we will have our first team meeting along with a required team dinner late in the afternoon on Friday August 17th. Physicals will be on Sunday morning, August 19th, and then we will have our mandatory Compliance meeting on Sunday, August 19th at 2:00 PM in the Edge Athletic Center.
Most important now is that you are checking your email as you should be receiving information from compliance and the training room to fill out forms online. It is important that everyone fill out and submit all required forms before arriving back on campus. If you have any questions, make sure you reach out to someone to get whatever info you need!
First official practice will be 6:00 AM on Tuesday, August 21st!
First official practice will be 6:00 AM on Tuesday, August 21st!
50 comments:
77 miles and 2 hours of swimming. Tuesday's workout felt good and Friday's was exceptional. Can't wait to be back in the ATL!
45 Miles this week
58 miles, feeling smooth. Finishing the internship this week and taking the drive up to Long Island to hang around home for a couple weeks before school starts. At the end of the school year I started work the day after we got back from ACCs so I haven't been home since the day after new year's, it'll be nice.
62 miles last week. Workouts are feeling good.
5.5 hours biking, 2.5 hours aquajogging, 1.5 hours hiking, 45 mins elliptical. @jag you want to petition the NCAA with me to get D1 airdyne off the ground?
50 miles this week. Did a workout with Knox and a long run with Dave which were both pretty great, as well as my second workout. Feeling more and more fit and excited to finally train with the team in just a few weeks!
55 miles this week, 1 hour biking and 30 mins rowing. Felt great for it all. Also I’d like to point out that that’s the same mileage my sister Zaubi ran two weeks ago too, so we #sistergoals and everyone needs to get on our level. Good luck trying. Zaubana for the win all day everyday
58 miles last week. Finally got to run on some "hills" (the hilliest Central Florida can get!) Can't wait to see everyone again!!!
72 miles, feeling better than I did last week. Workouts went well again, and had a good long run at the river. Counting down the days left until I’m back on campus!
60 miles. A little short cuz i tweeked my calf. Feeling better now though.
51 miles last week and 48 the week before with 5 hours hiking
5 miles & 7 hours of cross training- mostly biking. My shin is still giving me trouble but I’m hoping it won’t be too much longer til I’m back at full mileage! Also @hana I’m loving the enthusiasm. First sisters then the same mileage?! Crazy
70 BIG miles and 1.5 hours of cycling. It was nice seeing Matson and Mitchell this weekend. Feeling good and looking forward to the upcoming season!
68 miles and 90 minutes of biking! Also bagged Hyalite Peak on Saturday which took a good 3.5 hours. Getting eXCited!! #P45418?
85 miles for my first full volume week with no workouts. I'll be starting workouts this week. Colorado was super fun. Getting my flight delayed so I didn't get home until almost 3am was not.
69 miles last week. Aeyo. You just can't write this stuff. Was a little short this week because of the trip to Atlanta. Good to see everyone though, really looking forward to being back in town.
59 miles last week with 70 minutes of cross training. Had a couple solid workouts, but I'm developing an annoying case of plantar fasciitis. Doing what I can to get rid of that. Everything else is going well!
68 miles. Should I have run an extra mile? Maybe so
55 last week. I felt a weird pain in my back Saturday so I took the day off, but it was gone Sunday and I felt great on the long run. I'm happy with how building mileage has gone and barring any unexpected back/neck pain, I'm hoping to break into the 60s this week. Still going to the chiropractor twice a week, but I think this will be the last week of that. The high tomorrow in Boise is 103. Scary.
1.5 miles on the ground! 100% run felt pretty good but hard. Also got in 7 miles on the AlterG at 85-87%. I only got in about 1.5 hrs of crosstraining (biking) because I flew up to Wisconsin for a big airshow in Oshkosh then visited friends and family. I did get about 30,000 steps on Saturday though. It was a ton of fun and I got to see a lot of cool planes.
63 two weeks ago and 67 this past week. Touching down in America in 4 days. Gotta good feeling about this year
62 big bois. Workouts were good and this long run was very smooth. I have two more weeks of my internship left. I've gotta get out of this Seattle heat. 83 degrees today?? SHEESH!
64 miles and 90 mins swimming
40 miles up at 7,880 ft altitude on rugged trails and some crazy inclines! Mammoth camp was an amazing experience. I came back feeling much stronger and ready for this season! Less than 11 days until I leave for Atlanta!
8 hours biking and 1 hour swimming. Still working on strength for my hamstring and glutes. Kinda have some pain in my femur today probably because I upped the resistance on the bike too much yesterday so I will probably take it easier for a day or two
64 Miles last week with an hour of aquajogging. On Saturday local rap legend Waka Flocka Flame dapped me up at a water-fountain mid run. It was the single greatest moment of my life I still don't know if it actually happened.
Im "Unknown" btw ^^^^^ idk what happened there
Made the blog post on my phone over the past 3 weeks and just looked back and found out that none of them posted... So here's my mileage from the past weeks starting from week of July 1: 45, 49, 40, and 50 this past week. The week I had 40 I had been dealing with some pain in my left foot which caused me to not run on Thursday and cut short on Wednesday. The pain persisted into Friday and Saturday, but mainly after my runs, but luckily after some isolated icing twice a day it's starting to calm down and feel much better. Over those weeks I was also biking for about 2 hours a week for cross training (not the stationary bike). Wanted to try something a little different, plus I was able to do it with a friend which made it more fun. Was short the past week because I was traveling to and from Oregon my cousin's second birthday and time didn't allow me to get a couple full runs in. But over all the past weeks, every tuesday and friday workout has felt great, went very well, and I'm excited for the upcoming cross season!
6 MILES of running last week!!! On the come up!! some days it hurts and some days it doesn’t. Got a follow up MRI, results should be in this week, hopefully it’s fully clear. 5 hours of swimming, 3 hours of biking, 1 hour on the row machine, 1 your on the elliptical, and 2 hours of weights.
67 miles and 30 minutes of cross training. Should have done more cross training, but the MCAT wiped me out a bit. I had a really good workout on Friday with my high school coach’s wife. I’m at the beach in Alabama now so my long run yesterday was nice and sweaty, but I’m looking forward to exploring more new trails this week. I also got to meet some of the freshmen at FASET 4 which was awesome! I’m excited to see everyone in a few weeks.
43 miles last week. Had to switch some things around because of travel but got all the workouts in. Long run was less than stellar but rest of the week went well. Strength training still going well
47 Miles last week but wasn’t able to get in the cross training because of Faset
48 miles last week. First week back home from the mountains so it’s nice to run on some flatter trails. I had a great long run but I’m excited to have a team to run with in a few weeks.
past week was 45, and this week 46
42 miles last week. Also did about an hour of swimming. Feeling good!
60 miles last week with some aqua jogging
As a follow up to Avery's (formerly known as Unknown) post, Sam, Christian, Eamon, and I also dapped up Mr. Flame. Mike turned around early and missed out on true happiness. We also saw Shannon on that run but that's hardly worth mentioning at this point.
52 miles again last week. Bit short again :( though the workouts went well and I’m feeling pretty good. I’m in my last week of my internship this week, which is bittersweet. I’ve really enjoyed working at the airport and the people are great, but I am looking forward to being able to run in the morning and not spending 2+ hours commuting each day. Got to run with some of the girls on the team for the long run Sunday which was great! :) I’m definitely looking forward to seeing everyone!
Whoops, typo, should be 53 miles
29 miles last week. Been getting up earlier to run to prepare myself for those 6am practices.
65 miles last week and the workouts went well. I was also in attendance when Mr. Flame fanboyed over us. I'm going to Bogotá on Thursday which is at 8,000 feet so hopefully I can adjust to the altitude and get some good work in.
6 hours and 40 min cross training, plus 2x20 min tempo on Alter-G at 80-85% bodyweight. Lots of strength training and core too. 17 days til move-in!!!
55 miles last week. Both workouts went well and I'm feeling good about this week. I'm super excited to move in and start training with the team.
57 miles for me last week!!! Got in a nice long run with Erin, Nicole, Liz G, Liz R, and Rebecca Dow this Sunday. Mileage is feeling good and so are the workouts. Starting to feel a little bit more in shape!
42 miles & an hour cycling class! Starting workouts this week!
50 miles and 1 hour of biking. I did my first workout yesterday and felt good. My hamstring is getting less and less noticeable. Work and my summer class are coming to an end and then I'm off to the beach!
3 miles running and 2 hours cross training last week. Been stretching a couple times a day with a focus on adductors/hip flexors and glute strength. Started cross training again yesterday, hopefully back to running SOON.
40 miles the past two weeks. I apologize for the delay in posting (I tried to mention catching up on workouts/mileage so you would be aware). Finally back from the small setbacks throughout the summer.
46 miles last week!
I got 55 Miles this week. I know this was very late I just completely forgot to upload my mileage as running got very busy these past two weeks. I was also away from a laptop for about a week for a last minute vacation.
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