Hopefully the first week of full volume for many of you went well! Some are still in varying stages of building up, so keep moving forward smartly. And for all, just a reminder that we encourage you to share your mileage and how your weeks are going with the team through the comments on the blog post. We had just over 50% participation, way lower than previous summers!
Several weeks ago we mentioned how important it is to maintain sodium levels by salting your food to taste and even by adding it to a sports drink. We lose a lot of sodium as we exercise through sweat. During the summer time with heat and humidity the sodium loss is even more pronounced. Often we hear to make sure we are staying hydrated by drinking water. You can regulate proper hydration by simply drinking according to thirst. You don't need to force yourself to drink more and more water. Rather, you can be proactive in maintaining your sodium levels by pre-salting PRIOR to exercise. Probably the best way to do that is by adding 1/2 teaspoon to about 12 oz of Powerade/Gatorade and drinking it about 30-45 minutes before running. If you are a "heavy-sweater", you may need to add 3/4 to 1 full teaspoon. You could do this before heading out to the mountain for a long run or to the river for an Easy Tempo run. Several team members have already tried it and have felt that it helped quite a bit.
Last week of the ascending to full volume phase...aerobic short specificity on deck!
TEAM > TEAMMATE > SELF
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚 #ambitiontoexcel
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67 miles. 3 short due to the not-great long run I mentioned in last week's post. Had a fantastic 7 mile easy tempo Tuesday at the river with some of the other guys, though Friday's was subpar and shorter. Felt a bit dehydrated both last Sunday and Friday, so I'll be more attentive this week. I'll also try salting my Powerade before Josh and I do our easy tempos here at HHI. We had a nice long run yesterday, though it was super hot!
59 miles this week. I wasn’t able to hit my full mileage week due to nosebleeds during runs. But overall I had a pretty good week.
Hey guys! Sorry I’m late to the comments, but I hope everyone is having a great summer. My first week of full mileage went well!! I think I’ve finally learned to run super early, avoiding the heat and actually take my easier runs slow. I ran 40 miles and did four hours of cross training (swimming, biking, walking). My achilles tendon was a little sore, but I iced early. Thankfully, I’m pretty comfortable while running again. I hope to see everyone soon :)
sorry don’t know why my name didn’t come up lol
I’m Kayla Rose✌🏾
60 miles for me last week, a few short due to travel and starting my internship, but now that my schedule is figured out I should be back to normal! Feeling good and getting excited to have everyone back together!
60 miles this past week for me. Had a lot of fun running recently in some very remote places in LA and TX among others. I got to run at Apalachee Regional Park on Friday so that was pretty hype. Did a fair amount of hiking yesterday and will today as well. Excited to meet up with Andy later today out in Flagstaff. Might see Nasim in a few days and definitely Mitchell in a couple days out in out near SanFran. Dropping my dad off in between Death Valley and Sequoia in a few days. Had a couple close calls with Bison recently. Been consistently getting up at sunrise or 6am at the latest for runs. I’ve been doing 1/2 teaspoon salt per about 8-12 oz of water before the harder effort days and that’s been helping. Foam rolling has been nice too and easy to take anywhere. The weather out west is much drier. Elevation doesn’t seem to bad with hiking, but we’ll see how it feels on tomorrow’s run. Been chowing down water though because it’s hot everywhere in the US.
50 miles for a great first week of full mileage! I felt strong the whole week and my long run was the longest it's been since April. I also read "Chop Wood, Carry Water" and "Peak Performance" while I was at the beach, which really motivated me to put more focus on the process rather than the results. I am so pumped that there's only a few more weeks left until move in, can't wait to meet everyone :)
55 miles last week for full volume. Decided to take monday off completely bc did long run at 3 pm in Birmingham in heat. Did progression run on tues and short tempo on fri because of heat. Def running either early or late now. And got soft tissue massage tues after tempo where I learned i need to roll out more.
55 miles last week. Felt very good to get up to full volume. I have been doing my tempo runs pretty early in the morning, and they have felt really good. I missed being able to race a 5k on the 4th of July (my town's race got canceled this year); it is just making me even more excited to run fast this fall, though.
55 miles last week and 40 minutes of swimming! Went super well especially being the most I have ever run in one week:) Have a great week team!!
58 miles + 1hr swimming & aqua jogging! Definitely felt the mileage increase but wasn’t as bad as I was expecting! Making sure to focus a lot on rolling rn! Hope everyone is having a great week- miss y’all! Loved getting to hear from some people at the virtual team meeting :)
58 miles last week! Had a great tempo with MK on Friday but felt pretty tired the following few days. Enjoying this weeks down week and being with friends in Atlanta!
62 last week. Wasn’t the easiest week. On Friday I slept through my alarm so I had to run in 97 degrees and with almost no shade for the tempo. I took it like an easy run but still felt like I was gonna die afterwards. And now I’m setting two alarms. Also, some of my friends and I found this spot where you can jump into a cold river after our run and it is quite the feeling.
50 miles + indoor biking, swimming, yoga. First full volume week and strength training felt good! I super excited to move in next month and meet everyone! Have a great week!
55 miles, 1hr elliptical, and a solid week of strength training. I started the week with a long run in the south Florida heat 🥵 The first full volume week felt surprisingly good! I'm flying out to Utah this Friday and can't wait for some awesome runs, hikes, and climbs!
69 miles and biking and a very happy belated birthday to Coach Megesi
48 miles and a little biking at the beach. We went to Delaware to visit my grandma, so I got in some really nice and flat running on trails nearby. Before we left I was able to tempo with Clay, which was awesome!
69 miles and a nice little bike ride at the silver comet
63 miles last week and 50 mins biking and some strength. I had a solid long run and my two tempos went pretty well. Claire's back from Florida so I had a great tempo with her on Friday:) Overall, I like the high mileage but I just have to get used to the super long recovery runs.
72 miles 2 weeks ago and 81 last week. Just saw that this week isn't full mileage so I did a full long run for NO reason! Looking forward to being back in the 404
57 BIG ONES last week. Summer training has been going well and I've been enjoying the tempos (well as much as I can be) cuz I know it'll make the transition to fall training smoother - especially on those EXTENDO tempos. Had a great fourth of July but definitely missed the Peachtree
11 miles and some core, strength work, and biking. I did my first run back with people on saturday, it was hard :)
74 miles last week and an hour on the elliptical. Had two more good tempos this past week and overall have been feeling good.
55 miles and 2:12 cycling. I ran ten miles short of my scheduled mileage because of some foot pain that spiked back up after the Sunday long run. Thankfully that foot pain has decreased everyday with new shoes and icing. I have really been struggling with the repetitiveness of the tempos, but otherwise training is going well.
50 miles for the first time after 8 long months! I can't tell you how excited I am to be getting back in shape. Tempos are going well and I'm starting to pick up strava segments as a bonus! Cross training has been hiking and mountain biking so far, but I'm kinda missing the pool. Planning on coming back sometime next week cuz I miss my homies <3
2 hours and 40 minutes of cycling this week. Excited to begin the newly outlined cycling routine!
32 miles for me! Not at full mileage yet but have been feeling really good! Ive been very good about sleep, (sometimes too good cause ill sleep another 30 mins if im tired but then have to run in more heat) so this week im focusing on going to bed earlier and like Drosky mentioned hydrating before the run! Ive been playing around with pre run meal cause I have a weak stomach during runs but a pop tart 20-30 mins and oatmeal 30-45 mins has been working well! I hope that continues to work as I increase mileage. Also have been running with Ashley at the big creek greenway! got to run with liz once too! and with Nicole a few days ago! Its so good to not run alone
36 miles plus some hiking/biking/yoga and strength work. Went backpacking over the holiday weekend which was gorgeous and a great way to stay away from people :) Looking forward to hitting full mileage in the coming weeks.
51 miles for the week. Everything has been going really well this summer. Cross trained for about an hour on my bike and some core and strength workouts as well with some solid tempos also. Hope everyone had a great Fourth of July!
30 miles last week. Missed a day because I traveled home for the holiday weekend. I'm still feeling pretty good on my runs and have been enjoying them!
58 miles. Solid week.
33 miles last week. Had to take off 6 weeks due to a stress reaction in my shin, but things have been feeling good so far coming back. This week I'm finally feeling like I'm getting back into shape, and the long run of 10 miles felt great. Looking forward to getting back to high mileage again in a few weeks.
32 miles last week, and 2 hours of biking on the silver comet trail! The weather is killing me half of the time it is raining and the other half is extremely hot.
Ended up with 62 big guys last week. Been good about getting up early to run tempos/long runs with the boys but I need to start getting up on my own earlier so I can double more effectively
This is kinda late but I did 50 miles last week and felt pretty good. I keep waking up too late to do the tempos outside rather than on the treadmill but hopefully this week I'll get up before its super hot. And it's been really nice to run with other people on the team these past few weeks!
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