It's time to move into a three-week phase of aerobic short specificity. In essence, some short goal race pace efforts with long recovery so the overall workout remains aerobic while getting to turn the legs over. The key is to make sure you take long enough recoveries. The second workout for the week will be an aerobic-based one, either as a fartlek or a sustained Easy Tempo. Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.
Tue: 8-10 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
Again, reminders...
For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.
Returning Students & Transfers: move-in August 12
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.
#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal
41 comments:
72 miles last week. #TheList
64 miles last week. First phase was fun but definitely exciting to move out of the comfort zone a bit
53 miles this week!!
48 last week, 4 mi @75%, 1 hr XT
^ Ashleigh Prugh :)
45 miles. Knee seems to be getting back on track. Will start ramping up once again.
70 miles last week. Good tempo workout on Friday
60 miles last week. 8 mile tempo at 75% on Friday. I am ready to get my legs feeling a bit of race pace. I have been doing lots of physical therapy but will focus on getting my strength circuit in this week. July is really flying by.
66 miles last week. 75% effort on Friday felt smooth. So excited for fartleks.
60 again. Did a 10k tempo on Friday felt really easy
70 miles last week. Solid tempos thus far and recovering well. Very excited to get the legs moving a bit more.
64 miles last week. Fell a few miles short of full mileage this week because I took a half day Wednesday because of a knee tweak, that has been treated already. S&C circuits on Tue and Fri, Hill sprints on Thur and a solid tempo on Fri. Recovering well and enjoying the runs Great week!
45 last week with some cross training. I started a little behind so will be at full milage soon. Did the Westside Beltine 8k as my workout for the week and it was super fun!
63 miles last week !
18mi last week and 8mi this week. Had to take days off because of what I thought was my injury coming back. Talked with Megesi and came up with a recovery and ramping up plan. I think I should be good but just super frustrating as I was finally getting my feet under me and now I’m having to almost start over.
80 miles, good tempo and long run
46 miles last week and a 4 mile tempo
50 miles last week. One 6 mile treadmill tempo that felt very smooth on Tuesday. Excited to get some harder efforts in.
53 miles
26 miles! finally starting to feel like I'm getting my fitness back yay. maybe 1-2 more weeks and then i'll start workouts
18 miles and 2 hours and 40 minutes on the elliptical
59 miles last week. Being at camp was so much fun! Did a 4 mile tempo at 75% when I got home. Excited to get the legs moving some more.
51 miles and did 4.5 mile easy tempo
38 miles. Couldn’t get it done after driving home from camp.
70 miles! Visited my brother in Missouri for a long weekend! Failed to visit our race site near Mizzou despite being 10 minutes away, but according to my brother it is just a random field, so idk if I would've known where the course really started and ended anyways.
78 miles last week. The tempo felt good this week
42 last week! 5 mile tempo
70 miles last week. Good tempo workout on Friday!
53 last week
52 miles last week. Had to take a day off for extra recovery because I thought I had an injury coming on (false alarm, just needed to get out off old shoes), then Friday I also had to take off because I was stuck in the airport all day due to canceled flights. Good beginning and end to the week though, just rough middle. Ramping up this week now.
45 miles last week
42 miles and a fun 4 mile tempo, so excited for xc season and another visit from Mary this weekend
53 miles last week. Did 8k tempo on Tuesday. Visiting Kate this weekend yay!
61 last week & a 6 mile tempo! a few miles under because of a scary storm that tried to take me out (i survived)
48 miles last week-legs are feeling a bit tired getting used to the higher mileage so going to work on focusing on recovery this week.
70 miles last week, felt really good about it too because the first couple days of the week I was feelin sick and still comfortably hit mileage. Felt good enough by Friday and did a 5 mile tempo. Really taking in this heat training.
45 miles last week. Traveling though England so running here has been fun.
- Sarah Copeland
50 miles last week. Been a smooth build up so far, gonna take a down week this week and hit low to mid 40s. I’m getting closer to being on the training plan mileage but probably still have another month until I get to 65.
42 miles last week & 8 hours of cross training. Added a few strides in this week so hopefully workouts will start soon for me
36 miles and 3 hours of cross training last week! Friday was a 75% tempo and I felt really good. Shins have been better with lots of Pt and strengthening.
52 miles wanted to do more this week, but got rushed off one day with family so didn’t finish my mileage, but on the bright side got to see family, which was very nice and the work out felt good.
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