We're working on our competition schedule for the fall season, but for now an update on move-in dates. With the academic term beginning a week later than usual, we have worked to get earlier move-in dates as well. New incoming people should plan to move-in on Saturday, August 14th. Upperclassmen returnees should plan to 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.
To go along with Tuesday's Easy Tempo that was added last week, add a second Easy Tempo effort on Friday this week. We'll keep this Tue/Fri pattern for the next few weeks. Remember to not make these Easy Tempos too much of an effort. You should NOT be struggling to the finish. Be intentional about getting in some hills and strides, at a minimum, on Thursday's. Gradually add each week. FYI, fast striding is not sprinting, rather a relaxed but quick stride with a focus on good technique.
Also, with summer officially here, the daily temperatures are on the rise. Make sure you are always paying attention to proper effort. This means not looking at the pace chart and being beholden to hitting a certain pace per mile. With high heat and humidity, your daily pace will be slower for a given effort. THAT IS NOT ONLY OK, BUT IMPORTANT THAT YOU LET IT BE SLOWER. Training in a hot climate can slow your pace down by as much as thirty seconds per mile. In fact, there is even new information out that demonstrates how running in direct sunlight will slow you down even further. It is important that you account for the weather conditions. Trying to hit a certain pace without doing so will take a toll on you through the summer, and will leave you fatigued during the fall season. SLOW DOWN if the weather conditions call for it!
Maintaining proper sodium levels is essential and a lot of sodium is lost while running. With the summer heat and humidity, sodium loss is even more extreme. The basic advice would be to make sure your are salting your food to taste when you eat. Drinking a sports drink, even adding a little salt to it, after runs is beneficial.
TEAM > TEAMMATE > SELF
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