We're working on our competition schedule for the fall season, but for now an update on move-in dates. For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.
Transfers: move in August 13
Returning Students: move-in August 14
Both the team and GTAA will have functions during the following week before school starts. Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.
For the upcoming week of training, plan on 5-6 light runs again, now totaling ~75% of your full volume week. Add some short hill repeats or fast strides on Thursday. FYI, fast striding is not sprinting, rather a relaxed but quick stride with a focus on good technique.
As with last week and going forward, add a ~70-75% "easy tempo" run on Tuesday's. Run your normal mileage for the day, using the first mile to warm-up a little. Then progress the run to about 70-75% effort. This effort should NOT feel like a "workout" day, rather just a quality distance day. Make sure you are feeling strong throughout and not struggling to the finish. Don't worry about pace, just focus on running by feel.
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, BEFORE and after runs is beneficial.
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
42 comments:
33 miles. I got sick Monday and did not run Tuesday and Wednesday, but thankfully was able to still get in some decent milage. Looking forward to the continued climb.
44 miles! Another great week of training and working. My dog finally ran .25 mi with me so big improvements being made there. Did quite a bit of surfing all weekend which was sick considering how much I miss it when I’m in the city. Anyways have a killer week team!
Another week of 23 miles. I was shooting for more but between my nanny job and the nil conference and wearing uncomfortable shoes at said conference I was totally out of energy and my hip was bugging. I just took Wednesday off and felt so much better after.
I had been cross training long runs up until this point as well I just did 6 for my first Sunday long run.
50 for this week and looking for 58 next. Ditched the watch about a month ago and runs have been great. Lately I’ve been targeting some much needed balance is ankle strengthening with Bev and starting to notice some results finally which is good. I still have some lingering shin pain from outdoor that only hurts when I press on it which is pretty odd, but getting an MRI next week hopefully it’s just something minor. 🤞🏾
23 miles this week. Just completed my first "long run" and added on an extra mile to make it 7. Still trying to find the enjoyment in going on easy runs every day, especially with my first race still being 6-7 months away. Aiming for around 26-27 this week.
27mi. Got stormed out bad Thursday and was unable to run
I have begun walking pain free which is great progress. Otherwise still swimming and biking. Had some fun this past weekend swimming in Durban's olympic pool. I am SO looking forward to running again :)
23 miles this week! I’ve been walking my dog quite a lot as well as swimming and biking.
41 miles! Loved running in Hilton Head but it was soo hot. Excited to do my first easy tempo tomorrow :)
I finally got the ok to start PT exercises daily and cross training every other day. I moved up to Minneapolis for the summer yesterday so looking for a gym to use here. I’ve been anxious about getting back to running and stressed I’m way behind but trying to be patient and trust the process.
54 miles
46 miles last week. Tried an easy tempo, but did not plan accordingly for the heat. Was too hot and did not make for the best effort, but not worried, just treated it as a test run easy tempo. Looking forward to starting to wake up earlier for some morning doubles and/or workouts before work. Started to implement some aqua jogging in my routine a couple times a week and now working on finding a solid core routine. Haven't been a coffee drinker ever, but now finding it very useful when I am at work or waking up early to workout.
10 miles !!! This was big my Achilles is still pretty tight from the shot so the 1st mile of each run is pretty uncomfortable been working on a warm-up routine to really get my Achilles ready to go it’s helping but it’s still a work in progress. Really excited to be getting after it again. Progress might be slow but progress is progress !!!
29 miles! the heat is killing me though so progress is feeling really slow
5 BIG miles with me :)
26 miles :)
^ Allie Walker
38 miles 😃👍
I got confused at the beginning of the week and ran way too much. My mileage ended up being 32 this week. I’m at the beach right now so I’ll probably stick to lower for now. :) -Emma
28 miles - I tried to be very diligent about my PT exercises and rolling out the muscles around my hip area. I’ve definitely noticed less pain in my runs this week. Going to continue to work on this so that I’m ready for the fall.
37 miles last week. The Colorado air is starting to feel normal to me. I saw a cute family of groundhogs on my Saturday run and they were very adorable. I also saw a small coyote and it was cute as well. Legs feel good, but I need to set aside more time for rolling and stretching because my legs aren’t used to all the hills I’ve been running on. Hope everyone is having a good week of training!
47 miles last week. I started working on campus in the afternoons which has made my life just busy enough that I’m much more efficient and consistent with my schedule, without being more stressed, which has been great.
My previous comment did not post. So 36 miles! Mostly around Piedmont grass fields and the beltline. Ran with Sophie, Reagan and Ashley on Sunday! The 8-5 workday gives me about an hour of free time a day for which I want to find a hobby. If you’re in Atlanta 4th of July consider volunteering for the Peachtree with meeee :) txt me for details
52 miles
29 miles last week! I’m in Cleveland for the next 6 weeks so I’m excited to find new places to run!
35 miles last week. Aiming for 42 this week! Trying to move 7-8 miles up per week. Can’t wait for camp!
25 miles this week!
32 miles no tempos yet
Katy- 41 miles last week! Enjoyed lots of canal runs this week! No tempos yet. Can’t wait for the first tempo of the summer :)
I’m running the peachtree :))
4 hours of aqua jogging. I got a steroid cortisone injection shot in the arch of my right foot on Wednesday and YES it is as bad as it sounds lol. If you know me, you know that needles are my biggest fear but I did not cry so that was a big step for me :) The pain started in mid-February after I raced in spikes at Clemson and I was hoping that my running break/LOTS of icing would fix the issue but it did not. The MRI showed I have something called jogger's foot and when I looked it up this was SPOT ON. I am excited to start running again this week!!!
48 miles. Feeling great. Did that little tempo with Alex but it was nearly 100 degrees so it was more of a test tempo to get the legs spinning again. Feeling hungry but trying to be patient. Alex is now my permanent roommate, both in and out of school and so that's cool I guess.
63 miles, I started my break a little early but am still trying to just increase gradually. Feeling great and have gotten a couple solid tempos in.
41 miles last week. No tempos.
44 miles last week just started co-op yesterday still getting use to it but luckily I can now work from home as needed.
26 miles!
50 miles last week, into a good routine now with work
26 miles last week- Had a great run with Sophie at the river & getting back into a solid PT routine!
40 miles last week
31 miles last week
20 miles-- not a great week of running:( I am consistently doing PT, icing, and stretching but my left shin does not feel good. The doctor I have been seeing at home for needling still thinks it is just my soleus which can cause pain very close to the tibia bone when inflamed. I have been riding my ElliptiGO very consistently which is awesome. I take it on a one-mile neighborhood loop that barely sees any car activity. Makes up for the running miles that I am lacking.
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