Sat-Sun, Aug 14-15... first-year students move-in
Mon, Aug 16...all others return to campus
Mon-Fri, Aug 16-20 @ 10AM-1PM... JumpStart Jackets orientation for first-years & transfers
Tue, Aug 17... physicals for everyone (unless already competed) in AM & PM, times-tbd
Wed, Aug 18... 2:00PM team meeting in Shah Room at McCamish Pavilion & 3:00PM meeting with Compliance/Sports Med/Total Person Program in Shah Room
Thu, Aug 19... first practice in AM, time-tbd
Fri, Aug 20... first workout in AM, time-tbd
*as details get finalized, more info will be sent. Also, more info on team meals will be sent
Reminder to be checking emails and texts for more info to come. You should have received an email from our Compliance Office regarding online forms that MUST be filled out. You also should have received an email from Sports Medicine with instructions on more online forms that they need. IF YOU HAVE ANY QUESTIONS, CONTACT US!
Also, a quick follow up regarding last week's blog post about salt/sodium. For any who are interested in reading a short article, please see link below. For those who don't want to read, it is sodium that is very significantly lost though your sweat. Potassium and Magnesium, while both very important, are not lost through your sweat in significant amounts. If your diet is good, you will replace these two electrolytes. It is the sodium that you need to add! For those who like to buy Body Armor, know that there is very little sodium. It's selling point is the Potassium, which again, is not lost in significant amounts through sweat.
https://trainingpeaks.com/blog/do-you-need-potassium-and-magnesium-in-your-sports-drink/
Training for this week is the same as last week, with the recommendation that you continue to chose a different option each Friday:
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
TEAM > TEAMMATE > SELF
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
44 comments:
39 miles this week. Felt good the tempos were hard bc I did them on trails.
0 miles this past week but lots of biking. I eased off of the running after the pain came back a little, but since I've been feeling good the past couple of days I think I will try some very light running again this week (will try every other day rather than every day). I have some more iron pills, so I have been getting back into the habit of taking that everyday. I've been trying to work on my diet by eating anti-inflammatory foods like fruits (lots of smoothies) to see if that helps with my back. Overall, very excited to see the team in a couple weeks I look forward to meeting all the new people and seeing all the returners again!
57 miles and ~10 hours of cross training last week.
62 miles. I’m feeling good at another week at full volume. For the long run I found I awesome gravel rd that goes through the mountains. At one point there’s a sign that says “your gps is wrong turn around”
61 miles last week. Down week was very nice. Fartlek workout on Tuesday felt good. Friday I did the 123… and that went well. Chipping off week after week. Can’t wait to see Brother Mac again soon.
42 miles last week. I made the tempo run on Friday easy by doing it on a track since my shins were a little tired halfway through the week from some different exercises and iced 2x a day which solved my problem! Saturday/ this Sunday runs felt great after that.
40 miles last week! Workouts went well and feeling more in shape each day! I'm going to Boston this weekend so it'll be really fun to run around a new city *heart eyes*. Also, only a few more weeks till we are all together!! *heart eyes again*
28 miles last week! Spent most of the week in Florida, so even though I was running at 5am, it was still really hot and humid. I got to see some really pretty sunrises while running though. :) I've been keeping up with my PT exercises/foam rolling routine from Ashley and am still running in the ankle brace. In just one week I've gone from limping while walking to occasional minor Achilles discomfort while running, which is really encouraging. 2 weeks until move-in!!
56 miles last week. Nice to have a down week especially while moving out, but super excited to get back into full volume this week. Getting pumped to start back practice with everyone soon!
38 miles last week! I did my longest run since May and got in two tempos, which made me super happy. I can't believe there's only two weeks until move in, so excited to have running buddies again!
51 miles last week + 12 mile hike on Monday up Pike's Peak. Had to change some things around this week since we drove back from Colorado Friday and Saturday. Tuesday and Thursday fartleks went well, missed Friday easy run because of 15 hours of total travel that day. Long day on Saturday as well but got in a run once we got back and the Sunday return to the SAW went well. Good to be back in ATL and looking forward to seeing everyone again when school starts!
42 miles last week with Monday cross training for 30 min. Didn’t run Thursday or Saturday:/ but all the workouts went well. Stopped by in Texas on my way back from Colorado and saw some family.
16 miles running ~yay~, 7 hours biking, plus lots of core/strength/stretching. For some reason, my posts from some of the last weeks didn't post but I've started back running and it's been going well:)
51 miles! Been watching the Olympics and wow! Sifan Hassan is a beast! She fell going into the last lap of the 1500, got up and won the heat (she was in like 2nd to last BEFORE she fell). Then she came back that night (morning for us) and won the 5k 😮 she’s going for a medal in the 5k ✅ 1500m and 10k! Anyways, I drink body armor but I supplement with salty Powerade cause I know it doesn’t have as much sodium. Been eating frozen waffles before runs 🧇 not related to my Waffle House internship but now I realize maybe it is 🤔
Miss you MK!!!! Super happy got the healthy running!!
50 miles last week. I am starting to feel really good about these fartlek workouts. Also very excited that this upcoming week will hopefully be a full volume week for me. Yesterday's long run was probably the best one I've had all summer. Looking forward to being in Atlanta soon!
45 miles this week + 18 miles of hiking. Last Sunday’s run at the Boulder Reservoir was awesome, a great confidence booster about my fitness. Had a bit of Achilles pain on Tuesday during the warmup for the workout, so didn’t plan on working out, but it warmed real nice and decided to have a little progression effort. Did the 123212321 on Friday and it was really good. Started to feel real fit during the last week of Colorado. Got back to home in Athens on Saturday after lots of driving, running has been a bit tough the past two days. Probably from all of the sitting down and also re-acclimating to some Georgia heat and humidity. Hoping to feel back to normal soon. So excited to see everyone in a couple weeks!
50 miles last week but didnt run friday bc 21 hr drive. Kansas is large all i can say. Anyways last run at altitude this past thursday was the ritz ladder 123212321 at 85% current 5k fitness. Great stint at altitude and really happy about my fitness right now. Ran 7 miles on sat night and 14 last night back in georgia. The humidity is so bad will take some getting used to again.
52 miles last week, maybe my best week of the summer so far! Was busy Tuesday so had to do the fartlek when it was 90 degrees out, but it ended up going really well anyways. I convinced Colin to do Friday's workout with me, which was the 5/4/3/2/1. We did it in a super hilly neighborhood during mid-afternoon and still averaged 5:33 pace for the 85% efforts. Also got in a few slightly quicker miles towards the end of yesterday's long run.
As for hydration, I've been trying out a product called liquid IV, which is a powder you mix in with a glass of water. It has 500mg of sodium per serving, as well as lots of vitamin B and C. Unfortunately it also has 11g of added sugars. The tradeoff seems to be worth it though. Open to other recommendations!
47 miles + 14 mile hike up Longs Peak + 2 hours of yoga, 1 hour Monday and then another on Thursday because i was feeling really beat up from the hike the day before. Workouts were okay, 10x1 on Tuesday tried to stick 5:10-5:00 for the hard efforts and tempo Friday went for a 10k tempo up & down Boulder Canyon avg around 6:15s on a very hilly road
28.5 miles to be exact!! lol WOW I've come a long way. It's so nice to kind of feel normal again. I'm easing back into running as smoothly as possible. Still cross-trained about an hour on the elliptical, but both workouts last week went well :)
^^
32 miles last week. Just some nice easy runs getting back into it! Looking forward to getting back up in mileage
A waffle enthusiast🧇
56 miles last week! Enjoyed the down week, especially for my first few days back in FL. Boy 99% humidity for Friday’s workout was a brutal welcome home but got it done regardless. Still adjusting to the heat and humidity but yesterday’s long run was pretty good. As most people are, I am counting down the days till I’m back in ATL!!!
22 miles last week + swimming & lots of core/ stretching! Running is slowly feeling better but back is still decently tight! Trying to just slowly ease back into things! Can’t wait to be back with everyone, missing running with people!
48 miles last week ! Both the workouts went well, hitting my paces even with the hills on Friday. I also moved my long run to Monday since I was out of town yesterday so Liz biked with me and that was super nice ! and it was really cool (relatively) outside this morning.
46 miles I felt really good this week. I did an 11 mile long run and on the last day of the week I accidentally ran 7 instead of 6 bc I miscalculated how far out I needed to go somehow.
57 miles this week + some hiking and biking in Colorado. Got 4 runs in there which were pretty solid and finished the week back at home. Honestly the heat is worse than the altitude. Training going well overall, felt amazing on my long run yesterday. Olympics have been awesome to watch too.
29 miles last week! Sorry I’m posting this late, but feelin pretty good!
35 miles last week. Finally on antibiotics and steroids, so I am feeling much better. 13 mile long run on saturday instead of sunday, felt really smooth the whole time. Looking forward to my first full week of running in a while. Excited to be back on campus soon!
47 miles last week. My 2 workouts felt great and I've been working on my form when I've been getting super tired from the sun. I had my longest run EVER this past Sunday with 13 miles and I actually had a lot of fun. I'm currently on vacation in south carolina and got to run with some new people which was great! Workout today went super well also and I'm excited to be back soon!
19 miles and 1 hr of aqua jogging. Starting to feel better not 100%, but definitely making good progress.
29 miles last week with 2 hours of lifting/strength/core! I’ve been feeling really good. Super excited to move in soon!
26 miles last week and one swim on Monday. I am going to swim more this week and the next while I am still on low mileage. My achilles is getting closer to feeling completely better, and I am feeling a lot more confident on it.
45 miles last week. Tuesday’s workout felt great and Friday’s 5-4-3-2-1 workout felt pretty good too. My internship finished up on Friday and I drove back from Miami yesterday. Excited to be back in a little cooler weather and to get to run with people again!
40 miles last week + 2hrs of cross training and some lifting. Feeling really great and happy to be back in Georgia... though I'm not sure I missed this humidity. I started my job at Big Peach Running Co. in Midtown this week and I've had an awesome time so far. Learning a lot about the biomechanics behind running and the important details of all the shoes, which is really exciting. I can't wait to move in!
51 miles last week. Another strong week of workouts. The fartlek on Tuesday was great. Tempo Friday felt a little bit sluggish, but was a good effort. I’m at my friends beach house in orange beach this week for my last week before moving in to the track house. Very excited to see my boys again and have people to run with again!
36 miles last week (accidentally ran an extra mile) with core & 1.5 hours of swimming. Feeling fit and excited to be with everyone so soon!
Really late on this one bc of finals but last week was great- 60 miles (really 52 because we had to move around some mileage for travel but made it up this week). It was our last week in Colorado and it was probably my best week of running there. Went 14 at the Boulder Reservoir (very flat) and ran farther and faster than my tempo the Friday before while feeling easier. Tuesday’s workout was really good and Wednesday’s medium long run was one of the most beautiful runs of the trip with a really cool view at Greenland Open Space. Moved the 123212321 workout to Thursday, which went very well, and made Friday my off day (for this coming week because of travel). Got back and holy hell I forgot what humidity felt like and it punished me on Sunday but definitely feeling like I’m in a great spot.
“It punished me” lmao it’s punishing us all
Coming back to add my comment. 55 miles this week and 40 min of swimming. Went to Delaware on Wednesday. The running up there is very nice. Flat and cool with a breeze.
57 miles this week. Running after work was getting pretty tough, it was also very lonely living in the old house by myself, but had to get it done! Moving out was also a behemoth of an effort!
50 miles last week! I got to run with people which was super exciting! I can't wait to be back with my teammates!
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