Saturday, July 20, 2013
one week closer
After two weeks of a mileage jump, this week is a bit of a recovery week. Make sure you follow the plan and take advantage of it! Hopefully the stronger aerobic efforts went well last week but keep in mind that it was just the first week of more structured efforts. So be patient with them. One more week in the mountains then back to the ATL. While it's great here, the promise of a new season is one week closer, and the excitement of having the team back together is building!
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54 comments:
Woo! Had an awesome very early morning Friday workout with Maria! Wednesday run also with Kaylee and long run tomorrow with more peeps. Can't wait to see everyone, leg circuits still smh. 45 miles with Mon off. Keep up the hard work everyone :)
48:) still trying to figure out pace/effort for the workouts! not exactly able to differentiate between the paces!
40 miles, workouts went really well, actually ahead of where I thought Id be around now in terms of conditioning
Adam checking in! Hope everyone is having a great summer and training hard (but smart!). One week and I'll be back on US soil. Can't wait to see you all in a few weeks!
Brandon - 46. No workouts this week. I am currently planning on getting into after this week. Can't wait for the school year to start, I've been missing having practice to look forward to.
62, 6 days.
15 Miles.
I'm scheduled for ESWT on my achilles on August 14. That will mean at least a month of no running, but the therapy has a 95% success rate for people dealing with nasty achilles injuries. I'm hopeful that will let me start going up in mileage again. Can't wait for that!
41 miles w/ a day off and some runs that were cut short by the UNBEARABLE heat index :O it was hot. 4 weeks people!!!!!!!!
39 miles with a day off
Early Friday I had my first tempo run with Diana and they're pretty epic! Still gotta learn patience on that first mile.
One of my cousins got married in Athens and I was surrounded by a bunch of stinking dawgs :( Love my family but I might've scrubbed extra that night...
27 again. Hoping to start workouts this week.
29 again. Holy smokes, it was hot this week! I think I just got my first glimpse of what it is going to be like to run in the Atlanta heat...I can't wait to meet all of you!
40
Maria- 41 with Monday off. Worked out with Morgan this past week, and it was so nice to have a teammate by my side. I also got to hang out with Caroline and Kaylee this weekend and we all are looking forward to having the whole team back together. Long run with Kelly and Morgan was good this morning :) happy trails my friends
Only 30 this week. Got my wisdom teeth out, but started running again this morning and felt great.
Laura serres:
17 miles again. Had some knee pain this week again and had to take two days off. Getting very frustrated and impatient with it all. Can't wait to be back at tech with everyone and hopefully figure out what is going on with my knee and put it all behind me....
55 in 6. The back half of the week was rough. My family came to visit this past week. We participated in a lot of outdoor activities. I think that, plus maybe a slightly aggressive wednesday run contributed to my dead legs later on. The fartlek went well, 6x3:00. Tempo left some to be desired. And the week culminated in an absolutely abysmal long run on Magnolia. It was borderline pathetic compared to my past runs there. Sorry for the depressing post. I'm still convinced that I am in great fitness though, so that's a positive. I am excited for Veith to come out here next week...I'm gonna turn him into a man. And golly gosh we will be back in school in one month! We will all get to see eachother again, but more importantly, I will get to reconnect with my long lost friend the slant board...Miss ya buddy, it's not the same without you!
41 miles. felt good!
6 this week. Upped the intensity of my routine on the bike.....I can average over 20mph for 30-60 minutes now, so hopefully that'll keep me in somewhat decent cardio shape for when this stupid injury is finally gone. Getting a little bit bored on that bike...just a little (total sarcasm). But I saw Diana and Sam at the gym on Friday though and got to do strength stuff with them! That helped make the overall workout more enjoyable :) Hope everyone is doing well! Be careful in this nasty heat!
47
Just got back home from a week in Florida. I missed my run yesterday due to traveling. I got 48 for the week. I leave tomorrow for a trip in Maine.
41. I had to take an unexpected day off on Thursday due to traveling.
I guess my post last week didn't go through, I tried to do it on my phone. 40 last week and 35 this week.
52
64. I did a 6 mile hill surge fartlek thing on tuesday. It was pretty difficult but I felt A-mazing. The 80% run, like a lot of other peoples, left something to be desired. I got through 6 at 5:45's or so, so it wasn't all that bad I guess. All in all the legs are feeling good. I'm amped to head out west, but I'm not excited for the royal ass-kicking the high altitude is going to give me......
Zach L - 36
Justin: Had a hot and humid 49. I actually jumped over a few copperheads that were sunning their selves in the middle of the road (or just dead, but still need to be careful). I can't wait to get back to school and back on the streets of Atlanta!
I also guess my phone didn't post lasts weeks mileage: 43 with a day off
61 miles last week. Both of my up-tempo workouts went well. Tuesday's fartlek was well-paced and Friday's tempo run felt great at right around 5:40 pace. My lighter aerobic runs have continued as planned with no issues. Core and strength work are also going well- those 5 sets take a lot of time, though. I'm looking forward to fall and practices with everyone there!
29 last week. Nowhere near where I was supposed to be, and I'm a bit frustrated. My right shin has started to hurt (why always my right leg... wtf) and I am starting to get really paranoid that it might be/turn into a stress reaction. I took it easier all week and took yesterday off, but I think I'm gonna take a few more days just to be safe. I've never had this kind of pain before and I really don't want this to ruin my third season in a row. Will keep you posted, coaches :(
33, took an extra day off because my shins have been bothering me. Fartlek felt good on Tuesday, but legs felt dead most of week. Two weeks until I'm back! Can't wait to see everyone!
50 miles in 6 days. Started off the week with a flying 5-4-3-2-1 fartlek. Kind of blew up on my tempo though. Only made it through 4, need to be more patient. Heat, general fatigue, and lack of a complete warm-up were the main problems I think. Recovered nicely for a rolling 11 miler in rain today. Looking forward to next week's workouts!
56
51 this week. Having fun with coach Drosky and coach Megesi out here in North Carolina!
47
38.5, two days off. It felt like a solid week of training. As Sam mentioned we started the tempo off a little too aggressively but I'm sure in the next few workouts I'll figure out the right effort and pace. I'm excited for what lies ahead!
72. Ran with Cam and Jweg for the tempo Saturday. Solid start to the aerobic conditioning. I think I am a little ahead of where I was last summer at this point.
21 for the past two weeks (July 7 and July 14) in four days each on account of let's call it high altitude cross training (sure we'll go with that).
I climbed Mt. Rainier in Washington the 12 through 14. 5 mile hike from Paradise at 5000 ft to Camp Muir at 10,000 the first day with a 40+ pound pack. A day spent learning important mountaineering techniques ie how to stop yourself if you fall and start sliding down the mountain. Then the marathon 16 hour day starting at 11:30 at night Saturday ending Sunday afternoon in which we climbed another 4000 feet to reach the summit (14,410 feet)came back down, broke camp, went back down to Paradise. Afterwards, my legs were sore for the better part of last week. All in all it was the coolest, most beautiful, and absolutely scariest experience of my life. Not sure if I'd do it again.
The running was alright-ish, nothing special especially in the face of climbing a friggin mountain. I'm planning on being on schedule by next week or the following.
35 miles on the week. The workouts went alright but my long run yesterday went really well. I'm looking forward to improving on my workouts this week and can't wait for school to start back up again.
32.2 this past week (on vacation, lots of driving and a couple days off due simply to inconvenience). The prior week was about 23 miles. Looking forward to continuing to increase the mileage and catch up with the schedule. Everything feels good, no aches or pains.
Scrolling through the post I see a lot of mixed results from the workouts this week. Glad to see all of the good comments, but for the girls/gals that had sub par performance, no worries! Plenty of time to make the adjustmensts and get the ball rolling! As for myself, I had a decent week that consisted of 43 miles in 6 days. A few days where my shins were aching, but I'm trying to stay on top of that! Workouts went pretty smoothly this week! Did a 5-4-3-2-1 on tuesday with my hard efforts being 86s, 84s, 82s, 80s, and 78s. My recovery jogs averaged about 6:08 pace. As Austen stated, he, J-Weg, and myself met up Saturday at the river to do our tempo (It's much easier to do it on Saturday after a little rest from the work week.). Did 5 miles in 29:00 with my splits being 5:50, 5:53, 5:45, 5:46, 5:45. Felt pretty smooth! Best start to the summer workouts that I've ever had! Hoping to keep seeing the improvement over coming weeks.
Yours Truely,
The (lady) Killa
40 miles
21 miles
52
50 for the week. Still not where I would hope to be for workouts, but confident I'll get there. Otherwise, feeling good and stoked to get back to running with the team.
48
40, workouts went okay, I am still traveling a lot so it is hard to get in a rhythm. I am back in the states on Wednesday so it'll he easier after that.
Went to the Monaco diamond league meet last Friday. That was pretty awesome, saw that 3:27 1500. It was crazy fast.
Hit 44 miles last week. Felt great for the most part, but the rain is screwing with my schedule... guess runners aren't suppose to plan things out.
36 miles!
54
60 miles for last week while I was in Europe and that was a 6 day week
42 miles last week!
4 miles
27 miles. The doctor said I have tendonitis in my hamstring and quad, but a week off, physical therapy, ice and stem helped tremendously. No pain and feeling great now.
35. Was in New York running in the fields of Jericho High School from 7-13 to 7-18. Really cushy & uneven grass, so was over articulating my ankles. Bottom of right foot started hurting on 7-15 and got bad enough for me to take a day off on the 17th & water run. Ran the rest of the week, but the bottom of my right foot & peroneal still hurt. Getting worried, but have been icing, rolling out, & ultrasounding, so hopefully it will get better soon
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