Buzz Runs

Sunday, July 19, 2026

aerobic short specificity with a twist

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

Week 8, with full volume reached, it's time now to move into a three-week phase of aerobic short specificity, with a twist this year. 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 a sustained longish aerobic run. Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

The twist this year is we want the short goal pace efforts done on a ~200m long hill. A gradual rise to work again gravity and definitely not too steep to change running form. If in doubt, choose a shallower hill. Do not rush the recovery JOG down, we are looking for enough recovery time to clear any built up lactate. If you need longer to clear any accumulated lactate, lengthen the recovery jog at the bottom of each hill. For goal pace, think 6k for women and 8k for men.

The second workout for the week will be a sustained longish aerobic run.

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

Tue - 10-12 x 200 hill repeats @ either 6k or 8k goal pace with ~2' easy rec
Fri - sustained Aerobic Threshold/Easy Tempo @ ~75%

Simple, but not easy. Stay the course, be patient.

Again, 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, July 13, 2026

full volume

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

Week 7, full volume is 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%. Thursday is an important day, whether 6-8 x 60-80m hill sprints or fast strides, don't neglect this day.

Simple, but not easy. Stay the course, be patient.

Reminder, 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

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

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

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!