Last week of easy aerobic running before we start to push into high-end aerobic efforts. As mentioned in the last post, once a week make sure to include some fast striding after an easy aerobic run. The comments have been good, the new people are starting to warm up to everyone, and comments are coming from all over the globe it seems. So many exotic locales, I'm trying to plan the next family trip ... hmmm ... spain ... houston ... tough call.
We've preached the importance of recovery nutrition. I'm gonna put in a plug now for the Equate Weight-Loss Shake from WalMart as a fantastic option for the 45-60 minute post-run recovery window, after the 15 minute post-run gatorade/powerade window. Forget the 'Weight-Loss' moniker, we're talking recovery now. All you returnees know I am a big fan of Balance Bars. But check out a side by side comparison of the two, add in that the shake will be absorbed quicker, and then do a cost comparison. Either way, experiment for yourself, there are many solid options. But just make sure to make recovery nutrition a daily part of your training.
36 comments:
38 this week over 6 days. Made sure to keep my efforts in the right range this week so I don't over exert myself too early. Feel my form coming around too!
Got a rude surprise this week. Show up to the locker room to get ready to run, but it turns out they're putting in new carpet. Apparently the softball girls decided to flood their locker room and it came over into ours...
#teamVanillaEquateShake
40 this week
Rachel- 28 this week
Diana Pressel-I'm a freshman from Rockville, MD and I'm so excited to join the team! I ran 30 this week. And I love the chocolate equate shakes!
50
36. I'm back on schedule now.
38 this week, feeling good and ready to run fast again. I also want to say that I can't wait to see you Haylizzle Dizzle!!
Week of Jun19-25: 23.5mi in 5 days due to busy schedules of Father'sDay and MyBday. Austin and I had a great run!
Coach... at running camp I thought Benson suggested the 4:1 carb:protein in the chocomilk at UNCasheville... I noticed that Equate is closer to 2:1 does that make any diff? And I have heard that taking calcium and iron block eachother out when taken together is this valid?
Thanks
30 this week, miss you Megizzard!
30. Back on schedule for the first time in 199 days.
Robert, the 4:1 carb/protein ration is based off early research showing that a carb/protein mix creates a greater insulin response that just carbs alone. There is plenty of debate on the particular ratio. But keep in mind, the aforementioned shake is recommended after the 15 minute post-run gatorade/powerade drink. So adding in the 21g of carbs only from the sports drink to the shake will give you a ratio much closer to 4:1. Also, yes, calcium will hinder the absorption of iron. Not sure if it works in reverse as well. So take your iron without calcium! Finally, it does beg the point of iron being in a shake with a large amount of calcium.
A big 41 on the week, feeling good and really getting my legs back underneath me. Actually, I don't mind the locker room thing, Cameron. The AA will be mad at the softball team, but we get new carpet! Pretty good deal.
I got in 52 this week. I also feel inclined to add some personal information that I neglected to include in my post last week. I am Nat Estes and will be a Freshman this year. I went to Harrison High School in Kennesaw, GA and am really looking forward to Tech! I'm interested in both Mechanical and Aerospace Engineering at the moment and figure I have at least a little time to decide between the two.
39 miles including a co-exploration of the belt-line trail with Alec "road rage" Clifford. The "fearsome footracers" have been camping out in the AA training room due to a toilet-explosion in the women's softball locker room. The dire circumstances have led to a impeccable surge in recovery exercises. The cold-tub-hot-tub routine has become the key to achieving greatness through mental toughness training in the icy waters followed by pr-visualization in the "on-sen"-like waters of the hot-tub. Don't forget the Robby Andrews napping routine necessary for practicing running technique through REM sleep.
36 miles this week over 6 days. I'm doing everything right, living like a clock.
I ran 38 this week. Feeling good still. Robert and I had a nice run at Kennesaw Mountain last week.
I'll have to try those equate shakes! My personal favorite right now are the cookie dough Balance Bars.
25- i rolled my ankle pretty bad on thursday and had to sit out fri and sat.
First week able to run after the 2 week break, got in 23 miles for the week!
-Justin
33 for the week in 6 days. 3 weeks until the MCAT...hanging in there. Miss everyone!!!
Everyone new pleeeeeeease say where you're from, you're year, and what you want to major in and fun stuff you're doing this summer or something!! We want to know more about you guys!! :)
Everyone really should though so you can learn stuff about us, too...My name is Mary Kownack (CO-NACK but I don't care if you say it wrong...I think Coach did for like 2 years haha). I'm from Virginia Beach and will be a too-old 5th year in the fall. I'm an NRE major but want to go to med-school in the fall of 2012, which is why my summer hasn't been super exciting so far...oh and I sing in an a cappella group at Tech if anyone is interested?
Ok your turn!! Yay!!
48 for the week on 6 days. Last week I ran my long run with a 56 year old man named Phil Jones... This week he won the National Senior Games 5k in Houston with a time of 17:36.
May I repeat he's 56 years old.
Turns out his son ran for GT too!
Ran 40 this past week.
34 for the week..still feeling good and finally starting to settle back into a routine
33 this week!
41
obviously "mcmeekin" was not feeling as loquacious as normal when she posted, so i will elaborate for her.
maureen elizabeth mcmeekin was born on september 3rd, 1989 in north potomac, maryland where she lived a very happy life with her parents mike and judith and her siblings quinn and kyle. before coming to tech, she scored about 17 game-winning goals in soccer and swam better than most fish.
coming to tech was the best decision of her life which she quickly found out when she met her freshman roommate (me) and we have continued to have the time of our lives for the past 3 years.
she studies mechanical engineering and learns mostly about bolts, screws, and gears. this summer, she is in houston, texas, working on airplanes for continental airlines. (so if you have a flight booked with continental this summer, i'd suggest changing it) ...just kidding. she wears cowboy boots often and wears a stetson pretty much on a daily basis. not sure if she carries a gun, but she definitely could deep in the heart of texas.
much more i could write about one of my lovely roommates, but i'll leave some mystery for the freshman that we will meet in august. as for me, i'm betsy and i'll be a fourth year... in case anyone was wondering, mk and I are still loving spain. everyone should come visit.... 35 for the week
28 for the week
I am Kelly Meyer and I'll be a freshman. I'm from Roswell, ga and plan on majoring in biology.
Last week went GREAT! No pain ALL gain..just a little tightness but I got my mileage in 20 miles!!! =)) I think we're back in the game!
Im happy about the new carpet we're getting in the locker rooms ^_^!!
See yall soon..hope all is welL!!
42 in 5 days.
Austen G and I are in Augusta selling fireworks until the 5th so if anyone is driving through let me know and we'll hook you up.
Also, Coach, I've been using the kroger slim rites for a few years now and they're great. Just about everything is the same except they have 44g of carbs and 10% more iron. Also, if you have a kroger plus card, they're dirt cheap. Here's the link to the label:
http://www.myfitnesspal.com/food/calories/kroger-slim-rite-creamy-milk-chocolate-original-7585524
Scratch the iron comment.
38
Slim Rite I knew there was a cheaper one...
32 this week. Big jump from last week and I've been feeling it but runs have been feeling really smooth especially these last few days.
hi Doug im a freshman this year and I have a few question. I hurd ur going to be a third yr so I figure you know tons of stuff as far as running is. What's so bad about heel striking!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! There's so much cushioning won't that prevent injury real good???????????????????????????????????????????????????????????????????????????????????????????????????????????
Well, DJ, I'm glad you asked. Heel striking actually increases chance of injury because it creates such a jarring impact on the body. A few studies have shown that midfoot striking produces 50% less impact on the knee than heel striking. Heel striking is also very inefficient since landing heel first produces a braking effect. Midfoot striking, in contrast, allows you to better maintain your current momentum with each footstrike which leads to faster times which leads to a great season!
That said, if you've been a heel striker in the past, switching can be difficult. I'm working on my foot strike with every run this summer and I think everyone else should be thinking about it as well.
DJ if you have any more questions I'd be glad to help you. Most people on the team really care what I have to say and they're always asking for me to weigh in on important topics.
Katie V- 38 miles for the week
30 for week 4
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