Below is the final return to running schedule consisting of the last two days of running on the six day swing, then after an off day Wednesday resume training according to your individual schedules. The blog comments were pretty full last week, great to see some new names along with the old, and only a few still missing.
Remember, all reporting of weekly mileage should now be to the comment section of the blog. (note: the mileage you report on this week's comments is your mileage for last week)
those returning to running:
mon - stretching & mobility + light aerobic running
tue - stretching & mobility + light aerobic running
wed - stretching & mobility + OFF or crosstraining
...continue with regular training and days off per your training schedule
those training for usa jr nationals:
mon - light aerobic running + technique strides
tue - 11 x 200 cut-downs, r= 90" (5 @ 32, 3 @ 30, 2 @ 28, 1 @ 26)
wed - OFF or 20' light running + travel + shake-out upon arrival
thu - light aerobic running + 2 x 200 @ race pace
fri - COMPETITION
sat - COMPETITION
sun - 20' light aerobic running + travel
59 comments:
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32
I've been running with Megesi and my dad mid afternoon this past week. Be jealous :P
27 for last week! Feel pretty good. Fun story for the week. As I was finishing up a run this past week I went to the track to get a few strides in. A man approached me and asked me if I was still in high school. I proceeded to tell him I was going into my 5th year in college. Shortly following my statement his eyes lit up! He proceeded to tell me that he was the coach for the semi-pro football team, the Gwinnett Patriots and he was interested in having me come out for a wide receiver position. Even though an image of me being the next Calvin Johnson flashed throughout my mind, I politely decline to finish out my eligibility with Georgia Tech Track and Field. I also discovered that Greer was recruited at one point....not to doubt any of our potential talents, but it sounds like they are desperate to fill positions.
27 also.
0. Stress fracture. Getting familiar with the pool
26 miles. Had my first 'hell week' last week, and I can now empathize with your hatred for circuits, Billy. Summer classes really suck because they're all the hardness of Tech during a normal semester, except without you guys to make it fun. Aww how corny, I know... I have to watch movies all by myself now that I don't have 218 (318?) to bring them over to all the time, ha. lameee, but I'll start working on a new list for next year since the old one is probably lost. I did get to hangout with Sam and Diana on Saturday though, so that was a good end to the otherwise terrible week!
GET IT Cam!! Billy nooo :(
Happy Father's Day to Coach Drosky from us, your odd assortment of "sort of" kids - thanks for everything you do for us! And the same to all you baby daddys out there... You know who you are...
32 for last week; running is going great but it's flat as anything here and there aren't any good trails. Hills will be the death of me when I get back to the A - looking forward to it.
<3, ABrack
Wait hoooold up I can't add. I did 34!
24 my ankle flared up and I had some travel which prevented me from getting the full mileage but I think my ankle was more ghost pains from the shock of running again. On the other hand I found a sweet soft surface trail in Lyon that runs right up on the Rhone which I will be using a lot and I did 10 today along the river in Interlaken. I ran out onto a peninsula between two rivers feeding into the lake west of Interlaken and got a pretty stunning view.
Oh an Allison I took your advice and the canyoneering was awesome!
Thads...... :( how long? you caught it early right?
40 miles +/- 2. got lost a couple times, not sure how far. Shins hurt a little bit, probably because of the big annoying rocks on some of these trails. I planned out a fairly flat 2 mile loop for tempos, so I am excited to use that. It only crosses the road like twice, so hopefully no cars are there when I am. Did my 11 miles today on a trail route named "The Tank" from Running with the Buffaloes. It was alright, but I saw more than one tank, so I am not sure which one was THE tank...also experienced my first coyote encounter today. The signs all over the trail say to stand your ground, wave your arms, and scream loudly at it. I was feeling bold, so I just kicked it in the throat and strutted away. okay that's a lie, I actually sprinted right by it like a little wimp, leaving an unintentional trail of pee in my wake.
Free time is spent watching arrested development and perfecting free throw technique. I am still only marginally better than Dwight Howard. Good luck J'Nico. Show those little high schoolers who's boss!
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35
31. Hit exact mileage for the first time since my hip started hurting. Well.... I'm not counting the 1.75 mile run I did with my dad one night. I don't think 8:30 pace counts as mileage.
Billy, noooooooo wtf man come on.
Chris and Coach Drosky happy Father's Day!
I ran 39 miles last week. I took Thursday off instead of Wednesday because I spent 13+ hours on Thursday driving to Northern Michigan! I will be here for the next 7 weeks working as a camp counselor and enjoying the mild weather. So far running up here has been excellent and I plan to continue the trend. There are some great bike trails that I like to run on that loop around Little Traverse Bay, providing a view that starkly contrasts with the distinctive skyline of Atlanta that has become so familiar to us all. It has also been nice to abscond from Georgia's palpable humidity, which seemed to be amplifying incessantly in the days prior to my sojourn up North. I do look forward to returning in August but am eager to start my mid-summer training in earnest and focus on exceptional mileage and systematically building up aerobic conditioning. I have also been concentrating on following an admirable sleep schedule, eating right, and maintaining disciple with core workouts.
Those of us who have spent time at Tech already know how important all of running's peripheral activities can be- eating healthy, balanced meals, getting adequate sleep, and doing mobility and core workouts contributes significantly to your training and, along with adhering to your mileage plan, is a proven way of preparing for a successful year of running. Coach Drosky and Coach Megesi have talked to all of us about this, and it has been mentioned in past blog posts, but I want to make sure that in the midst of everything else that is bound to be going on in everyone's summer, each of us are staying diligent and doing everything we need to be to achieve the highest level of success we are capable of in the coming school year. Living like clocks and focusing on the right things will ensure that we maximize the potential of our team and will surely yield positive results come fall.
50. Felt awesome aerobically. Legs feel great. Sad news about Bill.
26 for last week.
Happy Father's Day Coach Drosky!!
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0. I'm sorry to say I have failed you all... My uniform was mixed in with my other clothes and was washed... It's a rough day, but on the bright side my hamstring is getting better.
23!
28:)
27
24 this week. Finally graduating high school tomorrow!
24 in 5 days
0. Biking every day and looking forward to that first run back in a few weeks! So sorry Billy...I feel your pain :( too bad we can't cross train together!
Happy Father's Day Coach Drosky!
27 quality miles! tearin up the trails, strength and core. I'm proud to report that the physical trainer at the crc challenged me to his personal abs workout and was shown up (: Also Me and Kaylee's future roomie Malin says Sweden is sometimes less than zero degrees during practice... So I've concluded to embrace Hotlanta as we approach triple digit temperatures :) Hope everybody did somethin sweet for their pops!
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This is my first post!
31 last week. Had to take an unexpected day off, 12 hours of physical labor wiped me out completely. Eating and sleeping well. Feeling really solid aerobically. Long run today felt really good even though some little kid called me names.
15 miles. Still taking it easy until my doctor's appointment on Tuesday. I also got in a membership at a gym near my house so I've also been biking a decent amount. I'll be sure to report what Dr. Peebles says on Tuesday about my achilles.
35 miles. I've taken to running bridges 30 minutes away because those are the closest "hills" I have to work with. They're quite the hub for up and coming distance runners. The biggest loser hopefuls are out in bunches and are amazed as I run by. I've compiled a list of reactions and responses during these runs:
"Aye sexy boi can I run wichu?"
"No"
"You need to take me with you hot stuff!"
"What?"
"Sex?!?!"
"Yes!" *Quick look back to see who said it*
"God no"
I'd like to thank the ever quotable Wout for providing me with inspiration on those comebacks. I took some creative liberty (the "God" in front of "no" in the last comeback) but ultimately it was all him.
28! The summer heat is finally here and i'm not a fan:(
40.
Pretty boring and flat mileage with only ravens and the smell of manure from the rice fields to keep me company.
4 miles
25 miles for the week
31
40 this week. took an accidental day off due to a malfunctioning alarm clock and a long day in the cube.
27 miles for last week. My lower legs were getting REALLY sore and tight during the week which started to concern me but they are better now after seeing Robin. My new running form is working out very well. I believe if I can build up enough strength and stay healthy long enough to get to 40 miles a week, I'll break the cycle of injuries. I'm doing everything right so I have no doubt I'll succeed.
On the summer activities side, other than being recruited by the Gwinnet Patriots with Cam, it was a relatively boring week. With no cable or internet in good 'le Winder I've been watching a lot of Netflix on my phone, 2 seasons of psych last week (Christina got me hooked on the show).
Happy Father's Day Coach Drosky.
Cam, I owe you a penny.
Now understand where to post (sorry for repeat)...
25 for last week.
Ran too hard & long on Wednesday & Friday. Felt good, but right Achilles got a little weird. Have been very conservative for past 3 days. Feeling better today :)
EVERYONE TODAY IS MY HALF BIRTHDAY! Haha and my mileage for last week was 24.5, feeling good again finally <3 <3 <3 Can't wait to start doing some actual long runs, i'm getting pretty tired of my same old 4 mile loop
28 for the week, I'm not sure what we should do with Allison...
30. Felt good.
30. Felt good.
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26 for the week!
40
51. I would like to "like" Elena's lovely post.
43 for this past week.
Have had some close calls with cars up here considering that I am a celebrity up in these parts of the North Georgia Mountains. "Forrest is my name, and running is my game" Had one guy drive into my lane (while I was facing the opposite way) and proceed to honk his horn and yell some expletives. Other than that, loving these hills I can train on!
Had 31 for last week! Getting nice and hot in Atlanta. Discovered that GPS watches are tricky, better to find a nice set loop and go by feel. Miss running with all of you guys! @BillyDaKid, do you swim with a long sleeve shirt on?
Happy Father's Day! My dad is hiking in the middle of NM forests at Philmont so I didn't talk to him this Sunday! <3
25 for last week
21 for last week
17 for last week
0 mileage for last week.
Pretty excited about starting up again this week!
27 Miles for the week. Finally getting back to my comfortable way of life!
15 last week. My hip suddenly decided to stop cooperating with me. Back to the bike at the crc.... with all the new freshies.
55 last week
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