Reminder...fall semester move-in dates...new incoming people move-in on Saturday, August 14th / returnees move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc. Notify us as soon as possible of any conflicts. Regarding training...
Time to switch gears a little and enter a new phase of training...aerobic short specificity.
Aerobic, because we want to stay aerobic, not anaerobic
Short, because the repetitions will not be long
Specificity, because generally repetitions are at 6k/8k goal pace
We're just trying to get used to running a faster pace again and you will need complete recovery between repetitions, so do not start another rep until fully recovered from the previous one. The short repetitions combined with the long recoveries will prevent the build-up of any oxygen debt.
Sunday, Monday, Wednesday, Thursday, and Saturday stay the same as previous weeks. Tuesday and Friday now become, for the most part, fartlek type workouts, though you have the option on Friday of continuing with the 75% Easy Tempo effort.
For this week:
Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
OR 75% Easy Tempo run
For Tue, women determine their 6k pace by figuring out your 5k pace in terms of minutes per mile, then add about 3 seconds. The men determine their 8k pace by figuring out your 5k pace in terms of minutes per mile, then add about 10 seconds. These are off a XC 5k GOAL pace, not your current race pace.
For the 85% and 65% efforts, choose a CURRENT 5k time from the pace chart that you are confidant you could run right now, then look at the 85% and 65% columns for that 5k time. You should adjust your times slower if you are running in hot and/or humid conditions.
Lastly, read the Tolstoy quote at the top of the blog...patience and time are always important, but certainly so at the beginning of a new phase. Do not work too hard too soon!
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
43 comments:
10 miles this week. Met with the spine doctor on Wednesday, and he told me to stop running and focus on making my core stronger until I don't have any pain while running. Trying to keep a good attitude about it and really focus on my PT, but I'm starting to get very frustrated, especially since I really enjoyed this phase of summer training last year. However, like the Tolstoy quote I am trying to be patient and keep moving forward. I'm looking forward to the day I finally get to race again because I'm really missing that feeling right now.
61 miles this past week. Tuesday workout wasn’t my best. Tweaked a few things and came back with a strong Thursday effort. Had to adjust for coming out to Colorado. I have been able to settle into altitude training just fine and long run at Mags earlier today felt nice. I love the Fartlek training. David and Jackson, among others, are looking quite fit.
17 Miles this week, 3 hours swimming and 40 miles biking. First week back to training after my 2 weeks off. So excited to be running again! Also, love the Tolstoy quote.
45 miles this week with 2 hours hiking at Garden of the Gods. Tuesday progression was great, but Friday’s was pretty tough. Got to run Magnolia Road in Boulder for long run yesterday which was awesome! Finally able to have a normal week of running. I’m really enjoying training with everyone out in Colorado right now.
I love the quote - it is a great reminder. This sport requires a ton of patience, definitely a process:) I had 35 miles this week. A few days of biking too. Excited for a full mileage week it will be a good challenge.
^ I'm sorry it says anonymous it's Allie Walker
57 miles last week first full week home in a long time. It was nice to get back to my old running routes for this weeks mileage. Got in 10 hours of swimming this week. Getting lots of sleep but it means that I’m waking up super late in my day. still working on figuring out scheduling myself to get lots of sleep but also waking up early.
40 miles+30 mins of aqua jogging. I am ready for this next phase of training because the tempos have been feeling amazing. It was great getting to hang out with the incoming freshman this past weekend; they are a lively and motivated group for sure! Can't wait to see them on campus in a month :)
62 miles last week. I feel pretty much acclimated at this point and the workouts are going well
Tuesday did a tempo on my own and started kinda fast but then settled in and finished with a solid progression. Friday did another 7 mile progression with Nick and Jargar and that was good as well. May have exerted a bit more than I needed to but I made sure to recover well
Sunday we hit MAGS and that was probably the best run of my life. Beautiful weather, started out comfortable and picked it up on the way back and did 15 miles at over 8000 feet and averaged sub 7 without much effort at all - honestly never felt runner's high like that before so that was pretty nifty
Been recovering everyday and staying consistent with core, nutrition and sleep too so I'm feeling pretty good and looking forward to being back with everyone in the fall
Hi! Just got back from Maine on Saturday so I finally have some decent service! Wasn't able to have a good enough connection or a computer to give my mileage two weeks ago so I'll give both now. Week of the 27 I ran 42 miles and tempos felt great! Last week was kind of a tough week for running because of my location. We're out in the middle of nowhere and with so much rain the roads are incredibly difficult to run on, so had to travel a while into a town to get some runs in. Only ended up running 26 miles last week; however, I hiked about 20 miles on the beautiful trails at Acadia National Park and biked for 2 1/2 hours. Excited for some short fartleks this week and excited to see everyone soon!
48 miles this past week. My allergies were really bad this week, making my runs more painful, but overall I had good workouts and felt good during them. I did some biking and walking. I can't wait for full mileage and the new workout phase!!
57 miles last week and 2 hr hike at garden of the gods. Training going so well at altitude. Went to mags yesterday and felt like a beast. Progression friday was great too. Did not do workout on tuesday to acclimate. Really need to be patient though @tolstoy
36 miles last week. I am still a little bit behind on mileage, but I am staying patient and safe with a slow progression. I did my Tuesday easy tempo on my treadmill to stay out of the heat. It reminded me of all treadmill tempos I did in high school during the winter. Yesterday's long run was also really good. I ran the same route that I did every week last summer which is very hilly.
54 miles + 2 hours biking and some swimming/kayaking/paddleboarding at the lake. Been getting in some great tempos with Mac and had a fun weekend with the freshmen.
Bad news and good news. Bad news first: twisted my ankle at the Saw on Sunday. It looks to be pretty minor, so I may even be able to do some jogging on the track by Tuesday. Goal is to be running easy by Wed/Thurs and to work out Friday. I have the same sentiments as when I twisted my ankle 2 years ago in Oxford: I'm having one of the best training summers of my life, and this minor injury isn't going to disrupt my progress. I'll be working on ankle strengthening so that the Saw is no problem come August. In the meantime, I have a super hilly road route in Smyrna I can long run on.
Good news is that otherwise, my training has been fantastic. Kept last Tuesday's easy tempo pretty brief given it was my first run after the Peachtree, but had an awesome full-length one on Friday. Sub 6 pace hasn't felt that easy in a while. I've felt sluggish on some of my easy runs, but a recent night run in cool weather confirmed that it's just the heat/humidity. Sleep/nutrition is better than ever. Started core again last week as well. Mix all that in with a few weeks of race-effort fartleks and I'll be in great shape come September 3rd!
53 miles last week plus a bunch of intentional walking from golfing (if you could call my abomination of a stroke golfing) on Wednesday lol. Tempos were a little rougher this week, but still got some solid effort in. Looking forward to some fartlecks this week!
53 miles last week plus a bunch of intentional walking from golfing (if you could call my abomination of a stroke golfing) on Wednesday lol. Tempos were a little rougher this week, but still got some solid effort in. Looking forward to some fartlecks this week! (Sorry about unknown said..)
35 miles last week and an hour of swimming. Tempos felt great, and fartleks are one of my favorite things to do, so I am excited about this next phase!
9 miles last week. First week back from dealing with achilles tendonitis. I kept it easy and am planning on implementing in some swimming this week.
57 miles + 1 hour of biking. My groin felt a lot better this week opposed to last week.
45 miles last week. Didn’t feel great on my runs - I think sitting at work all day is starting to take a toll. I’ve been doing tons of stretching, recovery and hip exercises but it’s not helping that much so I’m working on getting in to see a chiropractor and getting a massage this week to help loosen up my back and hips. I also made a makeshift standing desk today at work by stacking random office supplies so hopefully that will help!
33 miles last week and 5.5 hours of biking along with a lot of core and stretching. My ankle is feeling a lot better and hasn't been bothering me at all. It's a little frustrating not being able to hit full mileage now and having to build back up instead. But of course patience is key. I got out to Colorado on Saturday and it's beautiful out here. I've adjusted pretty well to training at altitude so far and it's been great running and hanging out with everyone. And I also joined a gym out here so I can continue cross training along with my mileage build up. So catch me at the "No Judgement Zone" in Planet Fitness.
47 miles + 1 hr biking + strength. Good week of training on some fun trails! I ended up having to run every run alone this week, but I got the chance to listen to some great podcasts! Overall, a good week with good (but not too hard) efforts :)
50 miles last week and 45 the week before. It’s been a couple weeks since I’ve commented here but training is going well. I’ve been working at camp for a month now and am in a routine. I go to bed at 9 when the kids go to sleep and wake up around 6 to run before they wake up. The camp is right next to a state park with mountains so I’ve found some cool places to run.
40 miles last week! Took an extra day off and cross trained cause my back was not feeling to good, but as Dr. Glass recommended leg swings at work help! Felt much better the rest of the days. This past Sunday Ashley and I ice bathed in the Chattahoochee river! So freaking cold!
48 miles this past week ! Feeling pretty good :) On sunday Liz and I ran at a park where we had to do like 1000 loops to get our long run mileage but it was worth it because we got to get into the lovely freezing cold river afterwards 😃👍
57 miles this week! First part of the week was rough but I increased my Powerade intake tremendously and I think it was a game changer. Did my second to longest run yesterday and it went amazing so I’m pumped for full mileage week!! Keep grinding squad 👍🏼
27 miles last week, 4 or 5 miles of hiking, 1.5hrs of elliptical xtraining + strength and core. I ran my first easy tempo on Friday, which felt really great! Finally starting to feel acclimated to the altitude out here. Our long run at Mags yesterday was incredible and we all got to take an "ice bath" in the cold creek that runs through downtown Boulder. Being in CO has given me a lot of time to focus on nutrition, sleep, and recovery, so I'm feeling pretty good as I ease back into training.
Ran 55 miles this week. Started the week off with an incredible long run at Magnolia. Been really focusing on hydration, recovery, nutrition, and sleep. I am starting to feel very fit. Having lower back issues, gonna have to see Dr. Glass when I get back into Atl. Overall, feeling very fresh and looking forward to the rest of summer training.
55 miles last week. I'm really enjoying Colorado. I ran 2 tempos as well as a fantastic Magnolia Road long run where I felt great. Feeling excited about how my training is coming along but patience is key.
59 miles last week :) feeling great and loving all the trail running! Times like these make me fall even more in love with running (cheesy ik sorry)!!! Our long run on magnolia road for my first 14 miler ever was insane and so much fun. First full mileage week this week LETS GOOO
50 miles with 5 days instead of 6. Took a while to get here but made it to kenya. Might take me a couple days to get back on prescribed mileage and acclimate, but ill be here for a while. One brick at a time. 🧱
45 miles. Felt good. Have been feeling this weird numbness in my foot on and off but it doesn’t hurt and its going away. I’m almost positive it was because my shoes where dead so I got some new one. Excited for my first full mileage week next week and for the fartleck!
I started back running with some walk/run intervals. I felt very tight and clunky the first couple of runs, but I think with more runs and strengthening I will be able to feel like myself again. Continuing with cross training to get more cardio work. I had a doctor once tell me that a way to prevent injuries is having good cardio health because your lungs acts like a piston and when efficient it takes off impact force on the legs. I don't know if I am explaining that right, but it is motivation for me to cross train even when I am tired of it:)
Got so caught up in my little essay yesterday that I forgot to mention mileage. 50 last week, only went 9 on the day of the Peachtree rather than 12.
52 miles last week and another two solid tempos. Tuesday’s tempo felt pretty solid And on Friday the greenway where I run was flooded from the rain so I had to ease back a little bit but still gave a good effort. I also got a new pair of solar glides in the mail this week so I should be good on shoes for the rest of the summer. Already did the workout this morning and it went really well I’m pretty sure I got some weird looks running past people really fast and then slowing down right in front of them. Feeling good and ready for another week of progress!
48 miles last week. Lots of snakes one the Santa Fe trail, starting to licit again which is good. We did the manatou incline on Monday did a work Friday and this Tuesday went well. Now We are about to run with Kamari Miller so until next time!
35 miles last week. I cross-trained on the elliptical (2 hours) and in the pool (1 hour), and I did some sort of strength training 6 days last week. On Friday, I started feeling some pain in my ankle, so I am taking it easy this week and cross-training lots. Hopefully, I'll get over this training hiccup and be back running soon. :)
0 miles last week. I've been enjoying my break a lot! My track season was long, so I started to think of running as something I "had" to do instead of something I "got" to do. Enjoyed the lake with the freshmen and I'm glad we got to meet each other before we move in.
60 miles last week and I think we’re completely acclimated at this point- looking forward to the weeks to come
I ran 48 miles and played a bunch of tennis. Loving the intervals but perhaps not the cooler weather as much. Thankful for this time to train :)
30 miles last week. Missed a day because I went home to see family for the weekend. Work is very busy but everything is going well. Have been doing a lot of hot late afternoon runs in the city. Kinda tough but I think pushing through the discomfort is helping me.
28 miles this week. Did my first tempo on Tuesday and it was a little hard picking up the pace. Have been trying to run on trails and hilly routes as much as possible. Finished off the week on some tough runs at the lake with my future teammates
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