Reminder...fall semester move-in dates... first-year students move-in on Saturday, August 14th / all others 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. Now, onto salt... and training...
It is very important to maintain sodium levels by salting your food to taste and by adding salt to a sports drink. We lose a lot of sodium through sweat as we exercise. During the summer time, with the heat and humidity, the sodium loss is even more pronounced. Often we hear to make sure we are staying hydrated by drinking water. However, 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 this 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. While we did this last year before practice, and will do it again this year, it is important to also pre-salt when you are on your own!
Training for this week is very similar to last week, with the recommendation that whichever option you chose for Friday last week, chose a different option for this week:
Tue: 10-12 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
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
47 comments:
3.25 miles last week. Started attempting to work some running back in now that my back has been feeling better. The best way I can describe it is that my back is still not quite right but much better than it was. Been doing lots of biking and swimming to make up for my lack of running. Definitely needed a salting reminder. While I have been hydrating well, I have not remembered to add salt. I will be more on top of this moving forward though. Can't wait to move back in in a few weeks! I'm excited to see everyone again!
I am now four weeks into my training log and this is my first post on this page. This summer has been a really weird training time. Two years of high school I was playing football in the summer and the other two I was doing mileage for xc. And before late June, I was struggling to gain back the passion for running that I hadn't had since the beginning of indoor. Training by myself took a lot out on me mentally and took some adjusting. These past four weeks however, have been the most fun I've had with mileage ever. Knowing what's in store the next 4-5 years has been the motivation needed for me to succeed. I have done 72 miles in the past 4 weeks, slowly increasing to the goal of 30 (also started to incorporate a few workouts in last week.) It's not much but granted, I might've been doing 15 at most during last track season at peak shape, so this is a small jump. I'm super excited for this next chapter, and to be moving in within the next few weeks!
Solid week of training in the books. Back home in Florida this week. 70 miles again. I’ve been taking my short double runs very easy. I had a solid tempo run on Friday going 8 miles for the first time this summer. Tempos have been largely inconsistent for me overall. Also solid long run this morning. Goal is to be very particular and consistent on the tempo runs. This is one of my weakest areas of training and the bread and butter of cross training. See you guys soon.
6 miles last week, 3 miles of walking, and 1 hour of aqua jogging. I worked a lot on stretching and doing exercises from Mrs. Ashley. Still feeling pretty sore my groin is starting to feel a little bit better. I plan to start running again this week.
56 miles last week + 2hrs cross training. Had a good fartlek, tempo, hill workouts and I have been hitting some good sessions with the bethel training squad. Slow longer runs have kept me feeling a little less fatigued and a little more prepared for the workouts. Moving at a good pace now with my training.
22 miles last week and quite a bit of swimming and biking while at the beach. Also, I ran with Zach a few times which was fun. My achilles is feeling a lot better, but I still need to work on stretching more.
32 miles last week! I was right - running around the mall last week was pretty monotonous but got in some good workouts regardless! I also added in some strength which definitely had me feeling more tired than I was expecting. Took off Saturday for some extra rest and I think I made the right call cause I felt the best I had on a run since possibly before nationals! Hoping this week I can keep the momentum going and have a great week of training! #imissrunningpartners
64 miles last week. I did another easy tempo on Friday per Droskys request which was good but not great. It's been difficult doing most of the running alone but it's motivating knowing most people are going thru the same thing. Did a long run at the reservoir in boulder yesterday which was possibly the most beautiful run of my entire life. It was pretty flat and nice dirt roads so I did a little harder long run effort and felt wayyy better than my easy tempo on Friday. Last week in colorado:( Hope everyones summers have been great and I can't wait to see everyone soon <3
52 miles for the past 2 weeks :) workouts have been going well. Two weeks ago I did 10 reps for Tuesday’s fartlek and then the 5,4,3,2,1 workout on Friday and both felt really good. Last week I did 8 reps for Tuesday’s fartlek because my achilles started bothering me but other than that it felt good. Friday I did the 1,2,3,2,1,2,3,2,1 workout. Overall I feel like I’m in really good shape! I had a lot of fun with Mari Cagle last weekend and my mom and my sister are coming to visit this weekend! This is the last week of my internship so I’m excited to have a few weeks off before starting back to school!
55 miles last week. I have enjoyed this distance. Like I mentioned in last week's blog, I got to run with the Liz Galarza which was super fun! The workouts have been good but so hot and humid. I also miss my running buddies! Only 3 weeks until we can run together again! And of course drink the delicious salted Powerade together - love salt!
48 miles this past week and all runs were done at the beach or around Clemson with friends alongside me/someone on a bike so I enjoyed my high mileage week a ton. I am going to continue adding in more strength training this week since mileage is going down. For workouts, I chose the same as the previous week, 8x1 min and a 5-4-3-2-1 fartlek, so I am going to pick a different option for Friday and up the reps for Tuesday. I have been doing a good job of staying hydrated but definitely need to add extra salt to my foods.
7 miles last week (just between Friday and Saturday). I also cross-trained for 3 hours (2 hours on the elliptical, 1 hour on the indoor rowing machine) and incorporated a lot of strength training. I saw the trainer on Thursday, and Ashley said that my Achilles has been inflamed. She gave me some PT exercises to do before runs to improve my ankle strength and balance, as well as an ankle brace to run in. I started running again on Friday, and it has been going well so far!
66 miles last week. Another great week at my new high mileage...I am loving it. I did not cross train Monday to give myself a complete rest day but instead did some stretching and core. I have been in Chattanooga visiting some pals from Sewanee and the trails here are really great even though I took a huge tumble trying to video the views lol. My workouts were wonderful this week, but the long run yesterday was not great so I was trying to be better about listening to my body and cut it back a mile :( Keep up the good work squad!!
Story time:
I’m writing this during my lunch break and with a heavy heart I am saddened to tell you guys I forgot my brownie at home 😢 I hid the last piece yesterday so I could bring it and left it on the counter this morning which means it will be gone when I get back. As far as running, yesterday I went to kennesaw and on the drive I was bragging to Matt and Ashley how I’ve never fallen there because I pay attention to the ground. Well then during the run I blink and boom I’m on the ground :( scrapped my knee, and to get out the dirt and gravel hurt but what doesn’t kill you makes you stronger right! As far as mileage I ran 57 this past week! Running with Ashley continues to be so encouraging to run and want to do it! And seeing everyone’s strava posts and progressions 🥲 we’re gonna dominate this year!
62 miles last week. The camp I’m working at had a mile race as a fundraiser. I got to crush a bunch of eight year olds with a slow jog it was really fun.
50 miles last week! I did 9x1 on Tuesday and then the 1,2,3... workout on Friday and I'm feeling great!
20 miles last week, I had a little setback the week before dealing with being sick, so I had a lot of fatigue and was only able to do easy runs to get back into the swing of things. A little bummed that I still haven't gotten to do very many workouts or higher mileage since my heel injury in May, but I'm trying to stay positive and look at the big picture. I am hopeful that the next few weeks will be a lot better!
59 miles last week! Happy with how training is going! Did Tuesday's workout on the track in wind & rain but still got rolling. Did an easy tempo Friday which I cut a bit short since I was feeling tired, but to make up for it I added in a few similar effort miles on Sunday's long run. I'm feeling fitter each week.
46 miles last week. Highest weekly mileage for me since last October. I did 10x 1 minute on Tuesday which felt pretty good, but not as good as the week before. I did the 5, 4, 3, 2, 1 workout on Friday on my treadmill because of heat. Definitely one of my favorite fartlek type of workouts. I am very eager to reach full mileage within the next two weeks.
63 miles last week. Legs felt it this week I think bc of the volume and at altitude. Still executed correct efforts on fartlek and easy tempo. Magnolia rd last lr (18th) 14 miles was amazing and this week at boulder res 12 miles was a dream too. Hiked last 2.5 miles to top of pikes peak today too but honestly helped the soreness in legs
55 miles this last week ! The workouts have been going pretty well and on Friday we ran on a hilly road so it was kinda tough but Sophie and I did the fartlek together so that definitely helped. Meeting with Liz to run everyday has also been very nice and definitely prevents summer running from getting monotonous :)
34 miles last week + 3hrs of cross training (elliptical/ stationary bike) + strength. I started fartlek workouts this week and had two great ones! As I ease back into workouts, conservative paces require a lot of patience, but I'm trusting the process wholeheartedly. Today I hiked up Pike's Peak (12 miles) with David and Leif, finishing around 14,000' of elevation. It was such an amazing hike with an unforgettable view! Sad to be leaving Colorado this Thursday, but I'm excited to be back with the team very soon :)
You’re welcome 😇
Update! Half of the brownie was left!!!!!
25 miles last week! Did some runs while my dad biked. He ran in college, but had a knee replacement two years ago so he hasn’t been able to run with me. He loves running though and it was nice to be on the runs with him, talking about his stories of running and getting excited about going to tech. :)
40 miles last week with 45 min of swimming, and 30 minutes elliptical. I am feeling super strong and overall just having fun! Got some great hill training in last week too which is always good! Did the 321 workout on Friday with Ashley on a hilly dirt road & then Ashley, Liz, Sarah and I did our long run at Kennesaw.
4 miles (one run back so far after PRP injection) + lots of biking/ swimming/ aquajogging/ yoga/ PT exercises! Super happy to finally be cleared to run again even if it will be a long, slow progression back! Hoping to start noticing a difference after the procedure in the next 2 weeks or so & excited to be able to just move again! Excited to get back to it & see everyone soon :)
16 miles last week with about 4 hrs on the elliptical! I'm also supplementing with swimming and a little biking, but it sucks to not be at full mileage right now. I'm staying positive though! My legs are feeling way better than the end of the season due to pt 3x a week. Since taking extra time off, I ran my first tempo workout in a while last week, and it went really well!! I was a little surprised. Looking forward to running with some teammates for the workout tomorrow and seeing everyone soon :)
only about 25 miles this past week due to sickness.. however, i am feeling better and I am seeing a doctor tomorrow. it was smart for me to come home from colorado early in order to get back to sea level and to recover for the school year. first run back in atl was a good one. looking forward to building back to peak mileage and staying healthy for the season. focusing on sleep, hydration, and proper recovey.
57 miles + 30mins bike + pikes peak (13mi/7300' elevation/5 hrs) feeling way better than i expected after a week at elevation, tired but a good kind of tired for sure. happy for a down week this week
62 miles last week. Last full week in the springs☹️ Tuesday fartlek and Friday tempo both felt solid and this Sunday was the Reservoir RIP so we went decently quick. The res was pretty flat so much different than mags but still a cool run. Got some good cross training today hiking up Pike's Peak
Lots of cross training again! I have been trying to make the workouts in my bikes or swims which has been fun. I go to the doctor Thursday as well to see how everything is healing! Exciting and motivating to see everyone training well this summer.
57 miles this week + 1.5 hours of biking. Aiming for 55 but got some extra by accident. Felt amazing for both workouts and had a tough long run on some trails in Colorado yesterday. Gonna be here until Friday and hopefully I can get some good runs in around the activities we are doing,
41 miles. Feeling all back to normal after the crash. I’ve gotten a couple sports massages to help loosen things up and they seem to be helping a lot, especially for my hips. I’m so so excited to move in in a couple weeks.
53 miles last week + 5 hours of hiking. Had a good long run at Magnolia Road last Sunday, as well as two pretty good workouts. Second weekly workout was a bit hard because I decided to do it during the heat of the day, which was the wrong choice. Hiked Pikes Peak (12 miles/7300ft elevation gain) last week, which was a good cross training effort with all of the climbing. Jackson and I had ourselves a day today… started out by hiking Mount Elbert (12 miles/4000ft elevation gain), the highest peak in Colorado, in Leadville very early in the morning, then took a road trip down to Great Sand Dunes National Park and did some hiking there. Got 16 miles hiking on the day, and felt really good during both excursions. Ready for the upcoming week of training now!
59 miles last week. I ran 3 on Monday for a shakeout which put me over. Staying consistent and trying to keep everything under control. Fartlek and tempo both went well last week with a couple hill strides Thursday to keep my legs used to running hills. Feeling strong and ready to move in in a couple weeks!
70 miles last week. Full mileage still feels great, and I haven't had any serious problems and my back has been feeling better every week which I am very thankful for. Coincidentally, I have actually been experimenting with hydration and drinking plain/salted water/powerade, and have been really surprised with the difference it makes. I always believed Coach, but never felt like I could tell the difference until I focused on it these last couple weeks. Looking forward to being back at Tech in just a couple weeks!
53 miles last week and about 4.5 hours of cross training on the elliptical and bike. Had a great long run at the Boulder Reservoir on Sunday and did a beautiful hike up the last three miles of Pikes Peak yesterday. Overall feeling fit and I'm excited to be back in Atlanta soon.
My summer is great! Thanks for asking Claire :)
Third week of running, not as smooth of a transition as I would have liked but I remind myself that happens for a lot of runners after injuries. I am working on staying focused on realistic goals and enjoying the process back. 1 hour swimming, 1 hour aqua jogging, and 2 hours biking. Got my elliptigo fixed (you will not find me using it on the road) and on the stationary trainer so I will simulate workouts on it to get that cardio up. My class finishes up on Thursday!!!! Lucky for me, Katy meets with me on Teams to study every day. Also, I found a rubber duck just chillin on the beach so he will be coming back to campus with me to go on Ashley's desk.
55 miles last week but I cut the Friday workout because I hiked Pike's Peak on Thursday. Had a fantastic long run at the Boulder Reservoir, which is much flatter than Magnolia Road, and since I did not work out on Friday, I ended up running a bit faster. Hiked Mt. Elbert and the Great Sand Dunes on Monday. Feeling decently sore but pretty fit.
33 miles last week. I decided to wake up early a few days and run on the treadmill in my apartment to beat the heat..... its not for me. Definitely prefer running outside. My internship is wrapping up next Friday and I can't believe school is almost here but im excited for the semester. Also, happy olympics everyone!!
34 miles last week due to taking off Tuesday, Wednesday, and Thursday thanks to a blister from Magnolia road. Cross-trained on the days I didn’t run. Hit the ground running Friday with a tempo of 7 miles with David and Zach. Georgia heat and humidity will be a challenge coming back from Colorado in a few days. Look forward to seeing the team soon and meeting the new people.
38 miles last week. I don’t know if I did this many miles last year so runs take a lot longer. Trying to stay on top of recovery and strength exercises
68 big ones last week. Long run at Magnolia Rd last week was probably one of my best long runs ever and workout on Tuesday was solid. Had a better tempo last Friday than the week before but still would like to execute that effort better. After the workout on Friday, a few of us camped out at Great Sand Dunes and Zapata Falls and it was absolutely incredible. Last Sunday's long run at the Res was also one of the best long runs I've ever had. On Monday, Dave, Kenna, and I hiked Pike's Peak (12 miles/7300ft elevation gain), which was some solid cross training and a lot of fun. Leaving Colorado Springs this week, which is sad, but I know we are all excited to test out our fitness at sea level!
55 miles last week. Getting ready to go to the beach. Looking forward to running there.
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