Time to get it going again...we talkin' about practice!
REMINDER - submit Teamworks COVID self-check prior to leaving apt/dorm; arrive at locker room for COVID temp check between 6:00-6:15 AM.
Whatever the fall season has in store for us, everybody gets better! Day by day, week by week, and month by month. The road to improvement is often not a straight line. There will be ups and downs, individually and as a team. But together, focused on our core values, we will forge a path upwards. Those values can be found at the top of the blog and at the end of the each blog post.
Always...TEAM > TEAMMATE > SELF...and remember, iron sharpens iron!
Our efforts this week, while moving our aerobic fitness forward, will also serve as a gauge on where everyone is at as we start the fall semester. This will help us shape our training going forward. The first effort will be a structured cut-down run and the second will be lactate shuttle fartlek.EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!
Daily - 5 minute mindfulness
TEAM > TEAMMATE > SELF
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚 #ambitiontoexcel
monday (on your own or OFF)
Daily - 5 minute mindfulness
TEAM > TEAMMATE > SELF
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚 #ambitiontoexcel
monday (on your own or OFF)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)
(if OFF, cross-training is encouraged)
tuesday (6:30 AM - park 2k loop)
800j + mcmillan wu
+ cut-down run on park 2k lake loop (~75% to ~85%); w= 8k / m= 12k
+ strength & conditioning
wednesday (6:30 AM)
400j + lunge matrix wu
+ hurdle drills
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & arch strengthening exercises
+ general strength circuit
+ general strength circuit
thursday (6:30 AM)
800j + dynamic wu & speed ladder
+ mini-hurdles + bounds
+ mini-hurdles + bounds
+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit
friday (6:30 AM - AAM grass loop @ Oak Hill)
800j + mcmillan wu
400 @ CV(~90% ) + 400 @ Tempo (~80%)
w= 6 loops, m= 8 loops
+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills
w= 6 loops, m= 8 loops
+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills
+ strength & conditioning
saturday (on your own)
aerobic running
+ stretching & mobility
sunday (time - tbd)
long aerobic running at kennesaw (river for some)
+ cool-down exercises
+ recovery strategies in training room
17 comments:
Had a really solid week of training. Did my 5xmile workout in splits of 5:17, 5:19, 5:19, 5:12, and 4:39 for the last one. Had. a really solid long run as well. No pain in the foot this week either. Need to start salting my powerade and taking the vitamins as well.
54 miles this week + 2 hours of biking. Had a good week of training in the new environment of campus. Did 4x1600m last Tuesday (splits were 5:29, 5:29, 5:32, 5:32, last one (5k pace) at 5:05). Had a solid long run with Jack and Charlie at the river yesterday on some killer hills. Looking forward to the first team practice on Tuesday.
60 miles this past week. Glad this week is a down week before three high weeks. Love my roommates. Shout out to Mac, but I miss you Ronan. Excited for first practice on Tuesday. Was awesome to see some major records go down this week like the 5k world record. Insane, but our day will come too.
58 miles last week, first full week since my calf strain. Decent workout and decent long run, though I was toast for the latter and got #dropped. Gonna get to bed for class tomorrow, but excited to start practices this week, even if they'll be a bit different than before!
58 miles. Workout was good, but we accidentally misread the blog and took a little longer rest that what we should've. Fun to have people to run with now.
50 miles last week and I felt pretty good after the initial adjustment to running here. Its been fun running with everyone & I'm excited to have practice!
64 miles last week, with hours of semi-lost walking around campus. The workout was fantastic- running with my pod was so great after running by myself for so long and mile repeats felt great after weeks of tempos and fartleks. I have been incredibly sore, with a new spot of tightness popping up every day, but no real problems. I'm excited for the first practice tomorrow!
55 miles last week. The 1600s workout was probably my best workout of the summer. I averaged about 5:25 for the first four and then ran 5:02 for the last one. My long run also felt really good. It has been so much fun going on a new run and route everyday. Everything is all still very new to me and I am really enjoying being able to run with other people at my same ability.
54 miles last week + 1 hour elliptical (Mon/Thur). It was so much fun to be able to run new routes with amazing people! I'm really excited for classes and practice- wishing everyone a great first week!
62 miles this week (Bc of the switched long run) + 1 hr cross training. Good week overall- some days were amazing and some days I felt pretty tired, but SO happy to be back and getting to run with my roomies! Excited for the first week of practice :)
61 miles last week! My body felt pretty tired everyday last week which sucked but I took it easy on the runs which I hope helped. Just happy to be back and getting into a normal schedule again
55 miles last week + 1.5hr elliptical (Monday/Thursday) + strength training at the CRC. I had a great week running in some new areas and a solid tempo at the river on Wednesday. So happy that practice and classes start this week!
LOVE being in Georgia!! Everyone has been super welcoming and the team energy is great. A solid 40 mile week with 2.5 hours of cross training + strength training. The river and my new running buds made the runs super enjoyable. My workout this Tuesday was the best I felt all summer:) Lastly, treatments at the athletic trainer were very helpful!
55 miles last week and an elliptical session at the CRC! I have absolutely LOVED running with my new teammates, every single run has flown by and it is so fun to have other girls to work with. I am pumped for practice to start, it's so wild to think we've already been here for more than a week!
Some really quality pt last week. Hip was a little sore at the start of the week with all the walking but it's feeling great now. I'll be on the Alter-G in 8 days! I plan to swim and bike this week for training. Also, loving everything about Tech!
It was so exciting to finally move onto campus last week and bond with the team. Every day and run has been filled with nothing short of laughter and smiles. I ran 29 miles last week, which was my longest all summer and spent 45 mins on the elliptical with 3 hours of strength and Physical Therapy training. Let the city runs and practices begin!!!!!! :)
76 miles last week and 73 miles the week before that. It's great to be back with everyone in atl even though we have to keep our distance from each other :(
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