Hopefully you enjoyed the Tokyo Olympics as much as we did! We were already excited about getting the team back together soon and the upcoming season. But watching Molly Seidel earn a bronze medal in the women's marathon was thrilling. If you haven't watched the video of her approaching the finish line, you need to! Just make sure you have the sound on and scroll to about 4:18 of this video (click on "Watch on Youtube"...
Molly's effort, along with the so many of the performances over the last two weeks in so many sports really drove home the truth in Nelson Mandela's quote about the power of sport...
For some reading for those of you so inclined, and all of you should be so inclined, below are links to two articles leading up to the Tokyo Games about Molly's journey. There is so much great information.
Reminder to be checking emails and texts for more detailed info to come regarding the return week. Make sure you have all Compliance and Sports Medicine forms submitted! IF YOU HAVE ANY QUESTIONS, CONTACT US!
Training for this week moves into the aerobic long specificity phase, i.e. longer aerobic efforts generally between 80-90% of VO2max (or Tempo to Critical Velocity):
Tue: 1600's @ ~80-85% effort, r= 3' (w= 3-4 / m= 4-5) Can substitute w/ 5-6' efforts if no measured loop or track available
Fri: Easy Tempo to Tempo progression run (start at ~70% and progress to ~80% (w= 4-5 miles / m= 6-8 miles) Can substitute with one of the fartlek efforts you have been doing if needed, or can also substitute with just a straight ~75% Easy Tempo effort
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
52 comments:
3 miles this week. I have been trying running every other day rather than everyday and it seems to be less aggravating on my back which is awesome so I plan to keep it up this week. Just got back from Camp Borden this weekend. Lots of good training with some good guys (even though my bike tire popped on the 2nd day), and we feasted at Bingo night repping GT. We also watched some of the Olympic finals which motivated me, especially seeing athletes the same age as me competing with incredible poise and composure. I look forward to coming back.
40 miles last week with an hour of swimming. My family is also moving so I also think that should be considered some sort of cross-training because of how much I go up and down my stairs per day lol.
Today I had a great long run with Liz, Ashley, and Sarah. I cant believe how soon everyone will be together!
Friday was definitely my favorite day of the Olympics. Starting it off seeing Allyson Felix get third and then to watch Molly get third; bronze was really just as precious as the gold that day. I was babysitting while I was watching the marathon and I had the livestream up on my phone. The kids all gathered around me as we watched and I explained to them what was happening. I was showing them her strava while she was running because they didn't believe me when I said she ran 132 miles a week lol. We were all cheering her on and when she crossed the finish line it brought me to actual tears. I was balling my eyes out in front of these kids. I think they are track fans for life now. I became so invested in Molly's journey last year after the trials. To see someone get knocked down so many times, and get up with such grit, is a lesson that I hold with me very closely. The power of sport!!!!
Excited for 1600s this week:)
60 miles last week +13hrs of cross training. I have been feeling stronger each week taking runs progressively faster and longer, but i hit a pretty bad ankle roll Saturday which left me taking Sunday and Monday off from training. Hopefully should heal quick so I can resume. A little over a week here of training left 🤞🏾.
33 miles this week + 61 mile bike + 4 hours swimming! My mom turned 61 on August 1st, and she started a tradition last year where she did a 6 mile run, 60 minute swim and 60 mile bike ride. This year she did everything 61 :), I didn’t run with her because it was Monday (day off) but I did swim and bike with her. She is my role model.
Watching Molly win bronze was insane. I remember when she won the Gatorade XC Runner of the year in 2011.
Also the 4x4 Dream team was pretty fun to watch.
27 miles + PT exercises + swimming! Getting back into strides & hoping to keep building mileage slowly without pain! I have another doctor’s appointment next week to check on my progress! Been loving watching the Olympics- Molly is literally just the BEST. Love all her Instagram posts haha!
56 miles this week. Week started off slow while getting used to humidity, but had a great week of training. Tuesday workout felt good and 54321 workout on Friday was awesome with Jackson and John. Went to Camp Borden this week and we all got in some great training up in the Georgia mountains. Camp Borden long run was awesome as well, lots of elevation gain. Excited to start doing some aerobic long specificity work, and even more excited to move in in a week!
69 miles last week. Tuesday’s workout went well, Friday could have been better. I was in Atlanta this weekend and got to long run with Mac which was a lot of fun. My favorite moment of the Olympics for track and field was after the men’s 400. I know Michael Norman has been thinking about that race for many years, especially after he pulled out of worlds due to an injury. I can only imagine the amount of pressure he placed on himself, considering that his mother is from Tokyo and he probably has a large family presence near the games. He was crying after his race when he wasn’t able to medal, although we all knew he was capable of winning. It showed how much he truly cared. That one race meant more to him than almost everything else in his life. I think for some people, the taste of greatness may take a lifetime to achieve, but when it comes it is very sweet. I’m just proud that he made it to the Olympics final. He was unable to interview after this performance because he was so embarrassed. However, he put this defeat aside and rebounded back to win gold in the men’s 4x400 relay when his team and the whole world was counting on him. That resilience was astounding.
65 miles last week and things are going well. I finally mixed up Friday’s workout and did the 123 fartlek instead of the tempo…it was a bit of a shock trying to move faster but happy I did it. I’m excited for these 1600s tomorrow with my girl Katy!
Molly is so inspiring especially hearing how she overcame so many setbacks during and right after college. There are also several podcasts on Spotify which gave me chills listening to.
32 miles last week. Had to take off a few days bc I hurt my foot and got sick. Back into it and feeling good! I’m so excited for move in
Molly is my biggest inspiration!! Last summer I listened to a podcast about her story, and her resilience is unmatched. I am beyond happy for her! 45 miles this week for me along with some strength training. I cannot believe I'll be moving back to ATL this time next week!
64 miles last week with some cross training and strength. I’ve been in upstate ny which is beautiful and all the hills are getting me ready for kennesaw👀!! I think my family thought I was crazy for waking up every morning to watch the olympic races but I loved it!
43 miles this week. Spent some time at the beach. Was nice to run on a flat and cool island (Fenwick Island, DE) and get away from the heat and humidity for a minute.
61 miles last week, definitely forgot how humid it was here but I've still felt pretty good both mentally and physically. fartleks avg 5:00 and 5:20 for the hard sections of the 10x1' and 5'+4'+3'+2'+1' respectively.
50 miles, cross trained on Thursday instead of running cause my back and neck was bothering me and so I went to a chiropractor app. Was definitely the move with how much better I have felt since! Ran the long run yesterday with Sophie, Sara and Ashley yuh! (Matt was also there huffin and puffin lol)
Ashley came over to my house to watch Molly race and it was so fun! I decided I should try to become a commentator for marathons! I liked during one of Molly's interviews she said: I stuck my nose where it didn't belong and walked away with a bronze medal. Its a gutsy way to run any race and even more a freaking MARATHON! That inspired me to do the same this cross country season and then work hard to belong there like Molly did. I wish to speak with Molly tho, and ask why the heck was she weaving left and right around the course lol makes sense why her strava run says she ran 26.7!
50 miles, cross trained on Thursday instead of running cause my back and neck was bothering me and so I went to a chiropractor app. Was definitely the move with how much better I have felt since! Ran the long run yesterday with Sophie, Sarah and Ashley yuh! (Matt was also there huffin and puffin lol)
Ashley came over to my house to watch Molly race and it was so fun! I decided I should try to become a commentator for marathons! I liked during one of Molly's interviews she said: I stuck my nose where it didn't belong and walked away with a bronze medal. Its a gutsy way to run any race and even more a freaking MARATHON! That inspired me to do the same this cross country season and then work hard to belong there like Molly did. I wish to speak with Molly tho, and ask why the heck was she weaving left and right around the course lol makes sense why her strava run says she ran 26.7!
62 miles. Working out with Zach J. this week has been great as we live pretty close. Moving in tomorrow to the Track House and am looking forward to the semester start. Hope everyone is enjoying the last of their summers.
62 miles last week. Workouts went well, especially Fridays. I ended up running at 2:30pm so it was very hot but the tempo felt surprisingly good. Long runs at Kennesaw have been feeling good as well. Just moved into the new house and it's pretty dope. Looking forward to seeing everyone next week!
40 miles last week + one hour of cross-training (elliptical & indoor biking)! I enjoyed the workouts, and I chose the 123212321 fartlek on Friday. I finished up my last two finals on Thursday, so I get to relax a little bit this week. :) My family and I were eating at a restaurant while Molly was running, and I was live-streaming it. I was telling them about her story and what was going on in the race, and I tried not to make a scene when she finished! Watching her race really motivated me, and I ran my first double-digit long run in the last month yesterday. :) Really excited to get on the track for some 1600 reps tomorrow!
Yooo I was wondering the same thing on her zig zagging so I did some digging and in one of the podcasts they explained she was trying to get in the most shade as possible during the race cause it was scorching! #smartgirl
60 miles, awesome week. Was able to average 5 flat pace for Tuesday's 60sec portions like nobody's business, even getting down into the 4:50s and 4:40s on a few reps without upping the effort much. That was easily my best workout of the summer so far. Friday I couldn't get to the 2k loop thanks to some festival, so I did part of the easy tempo on the gravel loop and part of it around campus. Not as fast as on the 2k loop but 7 miles at the right effort nonetheless. Started the long run kinda late yesterday so I ran from Home Park, but still got rolling and into a good rhythm. I think the 2 biggest things that have helped me improve this summer are more sleep and slower easy runs. The easy runs especially.
56,64,56 long time since update just finished moving out of our house in hhi hopefully the house will be sold. Finally feeling the benefits from Colorado having some great workouts!!
32 miles last week and 2 swims. Still just working up in mileage, and it is going really well. I look forward to getting in workouts soon since I've only been doing easy and base running.
44 miles last week, 1hr elliptical, strength on Tuesday and Friday, + core! I had a great long run at the river and another strong one at the mountain yesterday! Overall, feeling very healthy, happy, and eager for the season. Workouts have been going well and my foot has been feeling great. Last week was my first week of work, and it definitely reminded me of the importance of rolling and recovery. Standing on my feet for hours after a run left my calves feeling pretty dead, so I'm prioritizing recovery a lot more this week. Luckily Big Peach has a plethora of fancy rollers for me to use when its slow in the store :) Molly's finish gave me chills!!
55 miles last week ! Workouts went well with the exception of accidentally deleting Friday’s fartlek from my watch before saving it :’( but it’s all good. And the long run yesterday was really good with Sophie, Sarah, and Liz ! The women’s marathon was super fun to watch since Molly did so well and it was a pretty close race for the marathon. Also Courtney Frerichs’ performance in the steeplechase was really impressive. Excited to be back on campus next week !
48 miles last week! I was at the beach and had so much fun even though the weather was pretty eh. Friday went swimming in the ocean and had a little incident while diving under a wave and drove my foot straight into the ground and it landed on a shell. Took Saturday off because it was swollen but then ran on Sunday and it felt a lot better! Excited for some mile repeats this week.
Omg! Forgot to say I turned the 10 x 1’ on w 3’ rest into a hill workout!! It was hard but just focused on effort rather than looking at pace
62 miles. Still in the routine of waking up at 6 everyday before the day to run so hopefully practice won’t be so bad. Also Shaq paid a visit to the camp I’m working at last week.
48 miles + 1 hour aqua jogging Tuesday’s workout went good & Friday’s was my best workout this summer! I watched the last 12 miles of the women’s marathon & the finish was so exciting. Loved watching Molly’s childhood dreams come true :)
55 miles this past week. Good to get a full week of mileage in. Had some great workouts, solo ran the 5x4x3x2x1 starting at 5:10 pace down to 4:40. Had a rough long run, but looked at my running log last year and the year before and had terrible long runs at around the same time. Been having great long runs up to this point, so I knew a bad one was bound to happen. Not worried, looking forward to better ones in the future. Feeling strong, focusing on recovery and nutrition. Finally moved into the new house and getting very excited for the new semester.
60 miles this week + an hour of biking. Got some extra on Tuesday and from running with other people. Probably my best week of training yet, cruised through both workouts and had my best long run ever yesterday.
Not with that gator 🐊 in your pool haha
Did he give you pizza?
31 miles last week! WOW, Allyson, Molly, Athing Mu, all extremely inspirational women. My first time running fartleks on Friday went really well. The week was a little stressful for me due to finals, but now, I’m relaxing up in Jersey with Bella and Erin :) Ran my long run at the most beautiful reservoir the other day.
63 miles last week first week down at sealevel and most runs went great except last two long runs. Its been so humid and hot on lr day and slept in both times so i got the brunt of it. Moved lr to monday this week due to moving in and being tired from fishing with my brother previous day. Need to hit that recovery hard though. But workout days have been unreal. Me and nick ran workouts together and laughed at how good we felt.
Finally back home. Was off the grid for a while so here is my mileage for the last/first 4 weeks of training,
July 11-17: 23miles
July 18-24: 25miles
July 25-31: 32miles
August 1-7: 37miles
I was slightly below my training by 2-3 the last 3 weeks because I was so busy at camp. So excited to be on the team and meet everyone next week!
46 miles last week. Didn’t end up doing the workout on Tuesday because I had an allergic reaction :( but Friday I did the 1,2,3 workout and it felt great! On Sunday MK biked with me for long run which made it go by so quick! Excited to be back on campus next week :))
69 miles last week. I was at camp Borden for the second half of the week and got a lot of hills, a great 5,4,3,2,1 workout, and good cross training. adjusting my form is continuing to go well, and has definitely cut down on acute tightness that is usually plaguing me at this mileage. Looking forward to getting back to practice and meeting new people in just a week now.
Finished my 3 weeks of easy runs. 29 miles last week and 25 the week before. Excited to be back in the 30s this week and to add a tempo run. I've been doing strength 2 days a week as well. I'm excited to move in this Saturday!
52 miles last week. I switched Tuesday workout with Friday and did a tempo on Tuesday because I was in Orange Beach at my friend’s house, so we ran it together and it went well. It was great to have someone to run with. Wednesday and Thursday I did doubles, and did strides and strength in the evenings. Unfortunately I was traveling/moving in on Friday so I didn’t run at all that day, but I had a feeling that would end up happening so I added a mile on the other runs and it worked out fine for mileage. Saturday I was all moved in and did a run with James and Henrik, but looking back on it I wish I had’ve done the workout that day. But I ended up having a good long run the next day so I came to terms with it.
27 miles and 2 hours of cross training. My groin is starting to feel better. It was fun training with the guys at Camp Borden.
37 miles this week. I got to run and see my sister in Austin Texas! I just did easy runs again this week and I am going to start workouts next week! Did my first workout yesterday and it felt great. Most of my runs are right around 7:15-7:30 ish pace for the easy runs but I mix in a couple 6:40 efforts in their to change the pace up. Looking forward to this season!
30 miles last week. Finished up my internship and I am home in PA for the week. Still feeling good!!
40 miles last week. Mileage was lower than I wanted due to being sick the first half of the week and then physically/mentally exhausted the last half. I was able to reset a little and have a great workout and long run this week! Hoping to keep this momentum up. I finish up my internship next week and I am so excited for free time ha! See y'all so soon!
Very happy you came to terms with it.
5 miles last week still with shin pain but more manageable compared to the week before. I did not write for that week but I was only able to complete one run of 2.5 miles. Icing, stretching, massaging, and taping the shin to manage it. Just need to carefully push through it and get over the hump. 2 hours elliptigo, 3 hrs biking, 2 hrs walking.
58 miles last week, workouts are still going well. Moved into the new place, which was very exciting!
You’re on the rise!! I believe it!
69 miles last week (but actually 73- highest ever- bc of moving around mileage from traveling back from CO). Tuesday’s workout felt like butter- did it with Mr. Borden (unfortunately). For Friday’s workout, I did the 54321 fartlek by myself and thought it also went very well! Started moving in this week which has been a bear but we getting through it. Can’t wait to see everyone! Except Claire. And Jackson.
I miss you too Leif 🥰🥰
55 miles last week. I got to run in a variety of places, all had tons of hills which was great! I did lots of biking and hiking since we were on vacation, which made me a little tired, but I felt pretty good on my runs!
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