The freshmen are all moved in and now we await the upperclassmen later this week. We're excited to get started with practice next week even as uncertainly continues to swirl around us. There will be a lot to go over regarding covid protocols and we continue to stress how individual responsibility and team accountability are so important.
Make sure you are on top of everything and managing your obligations this week. It's important that you also have a solid week of training. Make sure you get the medical paperwork and the compliance forms done early this week. If you are unsure about anything, text or call one of your coaches asap.
Because of the busy week with travel, move-in, and meetings, etc, only do one workout, either Tue or Wed (whichever works best for you), then do your long run on Saturday. Moving into a new training phase, you can choose either of the recommended workouts 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 than) 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 we don't start official practice until next week, coaches will not be in attendance during the workout. But it would be beneficial to send your workout results as it will help to structure workout paces going forward.
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28 comments:
58 miles + 1 hr swimming. Good week of training! So happy everyone is back in Atlanta or will be soon :)
49 miles last week! I had a nice swimming workout and biked a little bit for cross training.
62 miles last week. I was able to hit some Florida hills four times which was quite exciting. It seems like the freshmen are having fun being on campus and all which is awesome. It's gotten to the point where I've done the free chicken sandwich survey on the receipt from Chick-fil-A, I've gone on LinkedIn, and I've started reading. Can't wait to have something to do soon enough back on campus. The new On Running professional club under Dathan Ritzenhein is absolutely stacked and I'll be excited to see how they compete when the time comes. Watch out Bowerman Track Club.
58 miles last week and some biking and walking. I’ll be back in Atlanta tonight!! Very excited for all the fun to come :)
Hey! I ran 5 miles last week on the alter g! Not much at all haha and with very little bodyweight but it's something! I'm running on 75% this week and hoping that it will feel good by the end of this week. Almost back and SUPER excited to be with the team again:)
Oops just kidding I lied I did 56 miles last week
55 miles last week. So ready to be back I need a schedule. This past 5 months was so fast which is great, and I have been longing to train with the team again for so long.
52 miles last week and 49 the week before, really happy to be back in atl with the Lads™. The workouts were a bit rough but I'm definitely getting my legs back under me as we go. Patience is the name of the game
50 miles last week + walking/strength training! I am super excited to be moved in and able to run with everyone! Ran at the river for the first time on Sunday, and it was a blast. :) I'm really looking forward to this first week on campus!
37 miles last week
20 miles two weeks ago and 18 miles last week
53 miles last week. Just finished up work so it'll be nice to have a week off before starting school. Looking forward to seeing everyone next week and starting the season
17 miles + 2hrs of biking last week. Ran 5 Thursday, 6 Friday, and 6 Saturday. Calf is feeling better and I am making sure to recover well. Even though I only biked for a week it does feel like I lost a bit of fitness, which is annoying. Hopefully should only take another week or two for it to come back, though. Planning on doing the workout on Wednesday as long as I continue to feel good.
5 hours of biking last week with some good efforts on tuesday and friday. Excited to be back in ATL and with the team this week! Got the MRI on my left foot done, just have to wait for discussion with doctor over the phone now. It's scheduled for next Tuesday, but hoping I can get results sooner.
45 miles last week + 4 hours of biking. This was probably the best I've felt in a week of training all summer. Felt great to finish my last week at home on a good training week. I'm already loving campus and was able to explore the city on my bike a bit. Can't wait for the rest of team to get to campus!
68 miles
50 miles last week. It is so hard to believe that I actually live on campus now, but I've been loving it so far! The long run on Sunday went by so fast haha, it was super fun to run with all the other freshmen. Can't wait for everyone else to arrive this week!
37 miles last week. Finished up work on Friday. My sister who’s going to be a freshman this year has me way more excited about organizing my room than I ever was freshman year, so I’ve been spending the majority of my week off either organizing or at IKEA finding new ways to organize. Can’t wait to be back!
sorry for the late comment! I ran 48 this past week and biked for cross training. It was so fun to have my first long run with the other freshmen this past Sunday! I can't wait to meet the rest of the team too!
63 miles last week! Finished my last week of my internship and excited to be getting back to campus and seeing everyone again! :)
60 miles and tons of hiking in the mountains for cross training! I visited my twin in Aspen and ran on some immaculate trails:) can’t wait to see everyone!
59 Miles this week. Workouts went well. Looking forward to seeing the team again :)
51 Miles for the week. All packed up and ready to get moved in tomorrow. So excited to see everybody again!
55 miles last week! Had a great long run with the freshman girls on Sunday. I'm excited to have everyone else back on campus!
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