Buzz Runs

Sunday, July 5, 2026

building strength... and endurance

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

Week 6, full volume almost here. Continue to adjust paces for heat and humidity, and two aerobic threshold runs (aka Ae T or easy tempo) for both Tue and Fri. The rest of your running for the week remains easy, 60-65%.

For those on the weighted strength & conditioning schedule, time to add weight and go heavier. Drop the reps to the 4-6 rep range and shoot for 50-100% of your bodyweight. Start conservatively. When you can handle 6-8 reps, time to add 5-10 lbs. For those on the bodyweight schedule, continue to build total reps.

Thursday is an important day, whether 6-8 x 60-80m hill sprints or fast strides, don't neglect this day.

In preparation for the next phase of training, look for an approximately 200m long hill, on the order of Tech Parkway. Not too steep to change running form. Just a gradual rise to work against gravity.

Reminder of important dates...

Incoming first-year/transfers: move-in Sat-Sun, August 15-16
Returning Students: return Mon-Tue, August 17-18

Physicals for new people and for returning will be Tue, Aug 18.

Year-Beginning/Team Meeting will be Wednesday, Aug 19.

First practice will be in the AM of Thursday, Aug 20

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

As always, if unsure about anything, or have any questions, reach out.

Monday, June 29, 2026

summer in full effect

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

Week 5 and summer running is heating up, literally and figuratively. Make sure you are adjusting paces for heat and humidity. For those on schedule, add a second aerobic threshold run (aka Ae T or easy tempo) to the weekly training for both Tue and Fri. For anyone slightly behind schedule, only one aerobic threshold should be completed on either Tue or Fri. The rest of your running for the week remains easy, 60-65%. Strength & conditioning continues, as does the Thursday 6-8 x 60-80m hill sprints.

Incoming first-year/transfers: move-in Sat-Sun, August 15-16
Returning Students: return Mon-Tue, August 17-18

Physicals for new people and for returning will be Tue, Aug 18.

Year-Beginning/Team Meeting will be Wednesday, Aug 19.

First practice will be in the AM of Thursday, Aug 20

As always, if unsure about anything, or have any questions, reach out.

Monday, June 22, 2026

aerobic threshold added to the mix

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

Week 4 of summer running. Time to add aerobic threshold (aka Ae T or easy tempo) to the weekly training. Either Tue or Fri, whichever fits your schedule the best, add aerobic threshold running. Warm up early in your run, and cool down at the end. In the middle, push your effort to 72.5-75%. Generally, this effort is about 1:10-ish slower than current 5k fitness. Adjust for the heat and humidity. The rest of your running for the week remain easy, 60-65%. Strength & conditioning continues, as does the Thursday 6-8 x 60-80m hill sprints.

As always, if unsure about anything, or have any questions, reach out.

Lastly, 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 and recommended.

Monday, June 15, 2026

summer training cranking up

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

Great end to the season with a new school record for Billy! NCAA's is an amazing competition. This year was exceptional. Beyond the performances, two social media posts struck me, and are shared below.

This was the race plan posted by the men's steeplechase champion. Written out earlier in the day, he executed it perfectly. Putting pen to paper about what you want and plan to do is powerful.

This post was from a high school coach from Texas who was in Eugene to watch the meet. Here he is taking a selfie at 7:00am on Saturday morning on the trails with freshman Jonathan Sims, who anchored Georgia to the 4 x 400m championship with a huge come-from-behind split of 42.99. Less than twelve hours later at 7:00am, not only is Jonathan up, he is out hiking trails. I don't know him, but he seems like someone who is dialed in on who he is and what he wants to achieve. I hope that describes you and everyone on our team.

Week 3 of summer running. Just easy, 60-65%, runs for this week. Next week we'll add one Aerobic Threshold run. With the annual volume spreadsheets sent out, this week will add strength & conditioning sessions of Tue & Fri. Do not overdo these sessions... start easy and progress from there. On Thursday, be intentional about 6-8 x 60-80m hill sprints.

Sunday, June 7, 2026

hayward field beckons

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

On to Eugene and historic Hayward Field for the NCAA Outdoor National Championships. Billy will line up on Wednesday in section two of the 3000SC semi-finals at 5:38pm (PT), 8:38pm (ET). The top five in each section plus the next two fastest non-qualifiers will advance to the final to be held on Friday at 5:24pm (PT), 8:24pm (ET). Send Billy best wishes as he carries the GT to the west coast!

For those of you that are on the training schedule for next year, this week should look like 4-6 light runs totaling 50% of your full volume. Add 6-8 short hill fast strides, or 6-8 x flat fast strides on Thursday. These should be about 10 seconds in duration, and you should walk back for recovery. Focus on good technique rather and actual speed. The 2026-27 annual volume spreadsheets will go out this week.

Pace for your "light runs" should be 60-65% of your estimated CURRENT fitness. Faster is not needed, or wanted, at this point. Additionally, adjust your pace according to the weather conditions you will experience. In hot and humid conditions, that generally means slowing down an addition 20-25 seconds per mile. You can use the below chart to estimate the pace adjustment needed.

Reminder...first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs. So early on, run more often. Run twice a day more often. Then, increase the durations of those runs. Continue with stretching, foam-rolling, mobility, leg swings, etc. As always, ask if you have questions!

3000SC training for this week:

monday (on your own)

light running in AM

+ travel to eugene

+ light running upon arrival

tuesday (10:00 AM)

800j + mcmillan wu

+ 3-4 x 150, r= 250w

+ water jump practice (if wanted)

wednesday

AM shakeout - tbd

NCAA CHAMPIONSHIPS (3000SC semi-final)

thursday (time - tbd)

800j + dynamic wu

+ light aerobic running

+ light strides

friday

AM shakeout - tbd

NCAA CHAMPIONSHIPS (3000SC final)

saturday (on your own)

optional light aerobic running in AM

+ travel to atlanta

sunday OFF

Monday, June 1, 2026

one road continues while another road begins

#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

Great efforts in Lexington... two school records and on to the NCAA Championships in Eugene in the 3000SC! So many great racing efforts over the past school year, so much progress made, and so much promise for more to come. School records broken and our top-5 lists being rewritten. Beyond the racing, practice was fun and rewarding. We can't wait to resume practice in August!

To those departing our program, you will truly be missed - you are appreciated for all that you gave to our team, and you are loved for who you are.

Now, the road to next year begins!

As you begin training for next year, the progression for the summer should be... first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs. So early on, run more often. Run twice a day more often. Then, increase the durations of those runs. We'll get to the intensity part later on, be patient.

We are waiting for a small handful to communicate on your full volume week for next year. If you haven't done so already, please reach out as soon as possible!

The 2026-27 annual volume spreadsheets, with summer notes and recommended summer training, will go out soon. In the meantime, for those who are getting back to training, begin with light runs. "Light runs" should be in the 60-65% columns on the color-coded pace chart. If the heat and humidity are high, those runs should be around 20" per miles slower than called for on the pace chart. Volume for this first week should be between 40-45% of your full volume week. Every day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. To keep in sync with our normal routine, plan on Monday's always being one of your off days. A weekly blog post on Sunday night will continue through the summer, so always check back in! Lastly, as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.

3000SC training for this week:

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

+ travel to lexington

tuesday (8:30 AM)

800j + mcmillan wu

+ 400 + 1000h + 400 + 1000h or 800h + 400 @ ~VO2max, r= 2', 4-5', 2', 4-5'

+ strength & conditioning

wednesday (on our own)

400j + lunge matrix wu

+ light aerobic running

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ 8 x 1000 @ ~Threshold, r= 200j + 800j + 3 x 200 @ AnAe E, r= 200j

+ strength & conditioning

sunday (AM time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

Sunday, May 24, 2026

final four to the home of thoroughbreds

#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

The final four travel to lexington, the home of thoroughbreds. Send positive vibes to each as they line up at the NCAA East Preliminary Round....

lottie - 1500 first round on Thu, 1500 quarterfinal on Sat
billy - 3000SC quarterfinal on Fri
matt - 3000SC quarterfinal on Fri
Taylor - 5000 semifinal on Fri

For most everyone else, time to begin a new training year with either another week of rest or a light return to running. A text was sent today to get your input on weekly volume for the coming year. Make sure you respond in a timely manner. New annual volume spreadsheets are being worked on and hopefully sent out in the next week or two. If you didn't watch the instagram reel last week, MAKE SURE YOU WATCH IT NOW...

https://www.instagram.com/p/DYV5zAvxJyl/

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

+ travel to lexington

tuesday (time - tbd)

800j + mcmillan wu

+ 8 laps of stride straights / jog curves

wednesday (time - tbd)

+ (Thu-NCAA E) light aerobic running + 3-4 x 150

+ (Fri-NCAA E) light aerobic running + strides