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, so...
women = 3 x 1600 @ 85%, r= 1' + 5' jogging + 1 x 1200 @ 5k
men = 4-5 x 1600 @ 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. These workouts should be done in the morning, and we will have the track open at 6:00 AM on both Tue and Fri. Since this is not an official mandatory practice, coaches will not be in attendance during the workout.
Outline of schedule for the week (you should have email with more details):
FRESHMAN
MON - move-in and begin Jump Start Jackets orientation for all incoming
TUE-THU - run on own in morning, Jump Start Jackets program each day
(see schedule below for full team)
FULL TEAM
THU - upperclassmen move-in
FRI - run on own in morning, team lunch/leadership/social at 12 noon, team dinner and bowling at 6:00 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team dinner/social at 6:00 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 2 PM
TUE-THU - run on own in morning, Jump Start Jackets program each day
(see schedule below for full team)
FULL TEAM
THU - upperclassmen move-in
FRI - run on own in morning, team lunch/leadership/social at 12 noon, team dinner and bowling at 6:00 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team dinner/social at 6:00 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 2 PM
MON - fall semester classes begin, Total Person Program Welcome Back Event at 6:00 PM
TUE - first official practice at 6 AM!
TUE - first official practice at 6 AM!
38 comments:
FIRST COMMENT WOW. 64 mile consolidation week, and last week in Alabama! Workouts went pretty decently except for a stubborn stomach on Tuesday. Glad to be running with somebody (even though it has to be Avery :/) this last week of summer, and can’t wait to get back to campus and get to work with everybody! Glad to have this long run on vacation done!
41 miles for the week. Foot hurt quite a bit on Sunday's long run and was barely able to finish it. Have been doing lots of icing and didn't run on Tuesday cause I was getting an X-ray for my foot to make sure there was no sort of stress fracture (luckily there was no fractures, feels good to rule that out). Did Tuesday's workout on Wednesday, both workouts turned out better than expected (they actually went very good)! Can still some minor foot pain when I run but it's more bearable, just gotta keep icing! Hoping that the icing keeps my foot calmed down this week so I can finally get a week at full mileage. Other than it's been the normal grind and can't wait to run Friday's workout with the team!
18mi last week, the 4 day break was a pretty solid reset for my body and I know I'll be glad I did it in the future (even though it all but killed me to not run for that long). Also 2hr biking. Finished up the internship and am so stoked to get back to campus! in slightly bad news, I think I need to invest in a new pair of trail shoes soon, which is very sad because they're my FAVS. :(
67 miles and 66' swimming. Both workouts felt good, and I had a great long run last week. Can't wait to be back!
56 miles last week , 45min on elliptical and 30min biking. Workouts went well.
55 miles, 50 minutes biking and 30 minutes rowing. Can’t wait to see/meet everyone this week!
Wait. I’m kidding. I only ran 49 miles
76 miles last week with no cross training and great workouts. Keeping the mileage around here after talking to Coach Megesi. Want to get consistent treatment for this hip before I bump back up to higher mileage. Last week in Portland. I can't wait to be home.
13 miles for this week. I ran my longest run yet (5 whole miles!) in Florida and I just about passed out from the heat and humidity, but I finished and my hip still felt good. There wasn't really a place to crosstrain, so I did about 1.5 hours of purposeful walking. Highlight of the week in Florida was getting to see dolphins less than 10 feet away. So cool! Leaving Florida was pretty sad, but I'm excited to see everyone later this week!
Forgot to add that I ran 4 miles on the AlterG at 88%
43ish miles. Had a pretty great workout Friday which led me to believe I had made a full recovery from my cold but then felt really beat up today on the long run. Hoping this week will be better than the past two.
60 miles and 1 hour biking. I'm really starting to feel fit now. Had a bit of trouble hitting my paces on the last couple reps of Tuesday's workout, but Friday's went really well and the rest of the week was solid.
4 days of land-running in a row last week for me! Wednesday thru Saturday were walk-running which is not my favorite but I know that with where my fitness is, it's best to just focus on getting used to proper form and such right now. Still got in notmal cross training and strength. On another note, Asheville is nice and I would recommend Gorges state park and the cute little botanical garden there to anyone who visits.
65 miles this week. Tuesday’s workout went well, but Friday felt a little sluggish. Drove to Nashville on Saturday and did my long run around here. I’ll regret saying this, but I miss Kennesaw.
55 miles. With a tragic turn in events I got pretty sick friday and wasn't able to make the trip to Puerto Rico. Couldn't run Saturday or long run sunday. Just came back from a run this morning tho and I'm starting to feel a lot better. Just focused on getting back to 100% health the next couple of days.
17.5 miles running and 6 hrs cross training. My shin is still giving me trouble but improving. Can’t wait to be back with everybody!
52 miles for the down week. Feeling alright but not 100%. Been coughing for the last couple weeks and tried to just wait it out but it's not really getting better, feeling stuffed up and a little fatigued so I gotta get it sorted out before the season. Otherwise things at home are cool, ready to make the big drive back to Atlanta and see everyone.
57 miles and 45 mins swimming
53 miles this week with 2 hours of hiking! Cant wait to be back ok campus with everyone!!
^ Hannah Petit
54 miles last week with some swimming
56 miles last week. On my long run yesterday i found $20!
61 miles and a 12 mile hike with Charlotte! Back in NC for a few days and running feels so much easier here than in Montana. I'm stoked to be back at Tech super soon!!
12 (PAIN FREE!!!) miles this week. Been being super careful and keeping up on cross training, but I’m confident I can start really upping it now that it’s been feeling good. 3.5 bike hours, 4 pool hours, 4 strength hours, and a strenuous 3 mile hike!
Sooo excited to be coming back soon and getting back into it!!!
60 miles and one hour cross training. It was fun doing the long run with teammates yesterday. I’m excited to get the whole team together. I have had some worse than usual foot pain the last few weeks so I’m seeing a podiatrist tomorrow. My neck is okay but I’m hoping to go to the chiropractor a few times once the semester starts back.
48 Miles last week with 45 minutes on the bike
48 miles & 1 hour aquajogging & some pretty hiking!!
30 miles last week. Had to cut the mileage abit shorter due to some shin pain. So happy to be here with the team!
6 miles running and 4 hours cross training. Excited to be back and see everyone again!
10 hours of cycling. Bone scan on Wednesday, I've been feeling good so hoping for some good news
62 miles and 45 minutes of cycling last week
20 miles last week due to illness that had me off for a few days. Feeling much better this week and easing back into things.
41 miles :)
58 miles
54 miles last week. I'll see y'all soon.
46 miles last week
46 miles this past week with 2 hours of biking/swimming
68 miles and an hour of biking/airdyne. Since I only did one high week, I thought I would keep it going, so my super compensation would actually take effect. Still feeling good.
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