Because of the busy week with travel, move-in, and meetings, etc, we will only do one workout, either Tue or Wed (whichever works best for you), then do our long run on Saturday. You can choose either workout listed below. For either workout you will 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 or your 85% pace.
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)
OR...
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 the workout, if you have questions, contact us. These workouts should be done in the morning. 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
THU - move-in
FRI - Jump Start Jackets program from early AM through 4:30 PM; team dinner at 6:30 PM
SAT - long run on own in AM; team lunch at 12:30 PM; team meeting at 1:30 PM; team dinner/social at 6:30 PM
SUN - physicals at 8:00 AM; team academic/compliance meeting at 2 PM; Convocation at 5:00 PM
MON - fall semester classes begin; lunch in Edge Dining Hall 10:30 AM to 2:00 PM
TUE - first official practice at 6 AM! #TSN1920
UPPERCLASSMEN
THU - move-in
FRI - bloodwork at 7:30/8:00 AM; team lunch/leadership/social at 12 noon; team dinner at 6:30 PM
SAT - long run on own in AM; team lunch at 12:30 PM; team meeting at 1:30 PM; team dinner/social at 6:30 PM
SUN - team academic/compliance meeting at 2 PM
FRI - Jump Start Jackets program from early AM through 4:30 PM; team dinner at 6:30 PM
SAT - long run on own in AM; team lunch at 12:30 PM; team meeting at 1:30 PM; team dinner/social at 6:30 PM
SUN - physicals at 8:00 AM; team academic/compliance meeting at 2 PM; Convocation at 5:00 PM
MON - fall semester classes begin; lunch in Edge Dining Hall 10:30 AM to 2:00 PM
TUE - first official practice at 6 AM! #TSN1920
UPPERCLASSMEN
THU - move-in
FRI - bloodwork at 7:30/8:00 AM; team lunch/leadership/social at 12 noon; team dinner at 6:30 PM
SAT - long run on own in AM; team lunch at 12:30 PM; team meeting at 1:30 PM; team dinner/social at 6:30 PM
SUN - team academic/compliance meeting at 2 PM
MON - fall semester classes begin; lunch in Edge Dining Hall 10:30 AM to 2:00 PM
TUE - first official practice at 6 AM! #TSN1920
TUE - first official practice at 6 AM! #TSN1920
29 comments:
55 two weeks ago. 35 last week with 36 miles of hiking. Took a trip with the family to Glacier National Park, where we didn't have internet so I couldn't post last week. But Glacier was amazing except for a little hiccup. I decided to do my long run on this trail that follows a mountain ridge at 7000 ft. The altitude had me gassed, and the hills were brutal. But the real problem was with the 3-4 mile downhill at the end on which I had to constantly brake myself. I strained the outside of my hip, and had to take 2-days off from anything to let it heal. The run was spectacular though and even went over some snow. I'm feeling good now and somehow really excited to go to school.
48 miles last week. This was my down week since I forgot to do it 2 weeks ago. Feeling good and had one of my best workouts of the summer on Friday. T minus 3 days till move in!!!
51 miles + 1 hour on the ski machine/ some yoga. Good week at the beach with my family but the heat killed me on the workout Friday even though I ran super early. Started feeling pretty drained last week so started making an even bigger effort to keep up the recovery and to get even more sleep and to go a little easier on runs. Already felt better on the long run yesterday :)
31mi last week + 31mi biking at the bud plant (sad that it's my last road ride of the summer, it got to be so much fun and I'll definitely be missing it)
so excited to be back with the team! hoping to run with MK this week :)
it's also my last full-time week at my internship, which has been inspiring and amazing and so motivating for me with focusing my MS, so I'm glad it's not the end of my time here.
62 miles and 1 hour swimming last week. Tuesday workout was smooth, but felt kind of tired on Friday. Took it easier than usual on Saturday, but overall a good week. Can't wait to see everyone!
56 because I took two miles off on Saturday to try to save a little energy for my championship swim meet. 1 hour stationary biking and half an hour swimming. I had a pretty bad cold that finally lightened up by Friday but on Tuesday my head hurt really badly so I just did mileage instead of the workout. I think I have been dealing with some dehydration lately too but I’m managing it.
68 miles last week. Finished off most of the miles on my own since Mikayla and Avery left me alone in Seattle. I'm back in the south now (SC) and did my long run yesterday in the blistering heat. It wasn't a great experience. ME ---SOON---> ATL
55 miles last week, so ready to go back.
68 miles, 45 minutes on the elliptical, and 30 minutes on a stationary bike last week. Workouts are feeling good and I'm very ready to start training with everybody again.
51 miles last week plus a whole lot of surfing! Long run was awesome yesterday and workouts going well. Missing the beach but beyond pumped to meet everyone and start training as a team!! See you all in a couple days.
52 miles last week and 30 minutes bike. On Friday I was on one of my favorite routes, one with winding roads, construction here and there, and some small hills (the road is called Tiny Road). When I got to about 3 miles from my house it started pouring, but luckily the route took me under an overpass. As I was hiding from the onslaught I saw a car come by to take a break from the storm. The rain felt like hail and it was insanely windy. I stood there for like five minutes or so and then said “forget this I have to get back home for work” and started off into the storm towards my house. Rain was clapping my face and I didn’t even care. I hope the person in the car was stunned. I just ran on and I didn’t have a care in the world at that moment.
27 miles last week plus 2 hours biking+ elliptical and 3 gym days. Sad that summers gonna be over, but also excited for move-in and seeing everyone again!
14 miles last week, 5 hours of biking each week for the 2 weeks before. My mouth took a lot longer to heal than anticipated and I couldn't get any good running going while it was healing - super uncomfortable and mouth would start bleeding. But, I was able to get some cardio on the stationary bike and I did a lot of worthwhile strength and stretching. Finally I was able to run without any major discomfort and bleeding in my mouth last week, but unfortunately came up with a lot of lower back pain starting Wednesday night, which has now impacted all of my training - running, strength, and cross-training. I've been icing and stretching 2-3 times daily but my back has not gotten any better. I'm extremely bummed, I just want to get my conditioning going again...
64 miles last week. Now on island time with the boys. Being friends with Dan is finally paying off. Mileage is tough because contrary to popular belief,h lives on a mountain. We're getting it though.
63 miles last week. Would’ve hit my high of 66 but American Airlines cancelled my flight to Hawaii. Still made it eventually, and it’s beautiful here. We ran up and down a mountain on Sunday so Kennesaw shouldn’t be a problem this year. Glad to be done with work and running with people again. Can’t wait to be back in 1106 for more than 8 hours!
Calculated 69 miles last week. Running in Hawaii has been gritty. Dan literally lives on a mountain so every run has been at least 40% hills. Been feeling good everyday so it hasn't been terrible. We ran the long run on a mostly flat dirt road near the top of the mountain with some consistent hills near the turning point. At the top we were above the clouds and it was #VeryEpic. On that note whole trip has been #VeryEpic.
58 miles last week. Good workout Tuesday and killer workout Friday with Dave. Had to wake up at 5:20AM Sunday to do our last long run in Oxford before the flight. I think I may have had some mild food poisoning or something cause my stomach was in horrible condition. All better now though! As I type my brother is driving us both to Marist, him for high school XC practice and me to meet up with Leif for our first workout together in like a year and a half. Excited!!
Whoops this is William
31 last week. Ready to get back!
65 miles and some swimming. Happy to be back in Indiana for a couple days
I was only able to run 50 miles this week due to travel, but I’m excited to be back running with the team!!
54 miles last week with 30 mins of biking, 30 mins elliptical, and about an hour of paddle boarding in the ocean! I took a last min trip to visit my friend in HHI and got to do a cool long run on a trail next to lagoons with alligators. Also, got to hang out with Josh when I was there!
51 adequately sized ones last week but more importantly WE BACK BABY. This summer was super fun and awesome but I couldn't be happier to be back in the ATL. Unfortunate that school starts in like 5 days but looking forward to being back with the team.
45 miles and elliptical last week. Tomorrow is the big day, I'm excited to see everyone
56 miles this week, and 51 the last week.
44 miles plus zerorunner last week. Can't wait to see everyone!
37 miles last week (no Thursday run with a long last work day) and 50 minutes cross training. Spent the past few days in PA visiting my grandparents and went to Frank Lloyd Wright’s Fallingwater which was very cool. Can’t wait to be back tomorrow!
45 mi + hr swim + 2hr hiking. Went on first (and last) backpacking trip of the summer last weekend. Headed to campus now!
45 miles.
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