Time to switch gears a little and enter a new phase of training...aerobic short specificity.
Aerobic, because we want to stay aerobic, not anaerobic
Short, because the repetitions will not be long
Specificity, because generally repetitions are at 6k/8k goal pace
We're just trying to get used to running a faster pace again and you will need complete recovery between repetitions, so do not start another rep until fully recovered from the previous one. The short repetitions combined with the long recoveries will prevent the build-up of any oxygen debt.
Sunday, Monday, Wednesday, Thursday, and Saturday stay the same as previous weeks. The only exception would be Thursday where you could substitute 6-8 short (~10") hill sprints with a walk-down recovery for the 6-8 x 80m fast strides, if you want to. Tuesday and Friday now become, for the most part, fartlek type workouts.
For this week:
Tue: 8-10 x 1' @ either 6k or 8k goal pace with 4' easy recovery
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
For the women to determine their 6k pace, figure out your 5k pace in terms of minutes per mile, then add about 3". For the men to determine their 8k pace, figure out your 5k pace in terms of minutes per mile, then add about 10". These are off your XC 5k goal pace, not your current race pace.
For the 85% and 65% efforts, choose a current 5k time from the pace chart that you are confidant you could run right now, then look at the 85% and 65% columns for that 5k time. You should adjust your times slower if your are running in hot and/or humid conditions.
Lastly, read the Tolstoy quote above...patience and time are always important, but certainly so at the beginning of a new phase. Do not work too hard too soon!
First comment... WHAT A TIME TO BE ALIVE! Knocked out 60 miles last week with an hour and a half of aquajogging included. Feeling great for the most part and continuing to focus on the little things. Counting down the days until SHOWTIME!
ReplyDelete81 miles last week. Rough week at work, but I got the job done. Running is going smoothly. Still haven't cross trained, but I'm hitting the strength and corrective exercises hard.
ReplyDelete58 miles, 2 hrs aquajogging 40 mins swimming. The running got a little tough this past week with the heat picking up here in GA, the lack of sleep from last weekend probably had something to do with it as well. I AM A FUELED FIRE for this coming season!
ReplyDelete56 miles feeling strong with 2 hours of aquajogging. Looks like I'll be back in Atlanta earlier than I expected, I got an email on Monday that said IBM needs some Tech students to help finish the network infrastructure in the Falcons' new stadium before it opens at the end of the summer. They said they were looking for 20 students and only 5 people answered so I got that locked down hahaha. So I'll be heading down this week. It came out of nowhere and I don't really know the stuff but it's better than bussing tables, should be a cool experience.
ReplyDelete12 hours of arm biking, plus 1.5 hours of aqua-jogging this week. I officially broke my first arm bike this week – it was just a tabletop model for home use, and I only have to replace one handle, but I like to think I'll soon be breaking larger and more expensive machines. Let that all marinate for a second. Look what I've become. On an entirely unrelated note, I had the distinct pleasure of witnessing our resident Ordained Minister deliver a heart-wrenching wedding service on Saturday. I caught the garter at the reception, so take that as you will.
ReplyDelete35 miles plus 1 hour cycling and 1 hour elliptical. Highlight of my week: on one of my runs, the weather shifted from a storm to a sun-shower to a clear sky and rainbow, and it ended up being my fastest run in a year and a half. So that was cool.
ReplyDeleteNot my week. 25 miles, with water run and elliptical. I worked some 12 hour night shifts in Chattanooga and then got the stomach bug. Boo.
ReplyDelete60 miles because I switched my long run to Saturday for this coming week, 2 hours cross training
ReplyDelete47 miles + half an hour of swimming
ReplyDeleteLife did not go according to plan this past week. Only got 42 miles in. :( I've been rolling with a tennis ball. I am really missing an actual foam roller. Hoping things will go better this week.
ReplyDelete35 miles plus 4.5 hours of cross training on the bike. Got a nasty cough this week and the doctor told me to take a day off so I tried to make it up with more cross training. Overall, I've been feeling stronger than ever and have had zero asthma problems so far this summer so I'm super excited to start workouts this week.
ReplyDelete61 last week and an hour of biking. We had a great group for the long run at Kennesaw yesterday!
ReplyDelete66 miles last week. I have been aqua jogging for cross training. A group of us have started doing our long runs at Kennesaw, so if anyone would like to join and needs a ride just let me know.
ReplyDelete40 miles last week with 2.5 hours swimming and 1.5 hours aqua jogging. I'm feeling like a new runner with no pain and all gain. Excited to ramp up to full volume this week and start workouts. Also watch out for Jag catching the garter... He'll be around.
ReplyDelete58 miles last week. I'm excited to hit full mileage and start some light workouts. Summer's almost over.
ReplyDelete60 miles. Grady talking truth. What a time to be alive! STTP
ReplyDelete47 miles last week and I'm looking forward to starting workouts this week!
ReplyDelete61 miles this past week with 45 minutes of swimming, and two weeks ago I had 55 miles with what I'll call 1.5 hours of kayaking. I was in Savannah this past week for work and got to hang out with my dad. Also got to catch up with Mitchell, we had a rough run in that heat. Looking forward to ramping it up.
ReplyDelete56 miles, starting to try to run in the morning. Baby Driver was a pretty enjoyable movie. Leaving for Canada on Saturday so I'll have to text my mileage next week.
ReplyDelete55 miles and an hour of stationary biking. I'm hoping to incorporate some swimming this week in addition to the workouts. If anyone ever wants to meet up at the river let me know. (Not to go swimming. That seems like a bad idea.)
ReplyDelete39 miles - very active last week
ReplyDelete54 miles and an hour of biking! I've got the two most powerful warriors by my side (@Tolstoy) so you could say I'm ready for the next phase of training
ReplyDelete39 miles last week. Did 10 yesterday which is the longest I've hit this summer. My legs are starting to feel somewhat decent. Going to keep the mileage trending steadily upwards.
ReplyDelete50 miles and 75 minutes in the pool
ReplyDelete11 miles this week and 2.5 hrs water running. Hip wasnt getting better and was holding me back on the long run on Sunday so I took some time off. I met with Jenna and talked to Coach Megesi and Friday I started water running. I did 2 hours yesterday with next to no hip pain. Also like Nahom, I've also been killin the corrective exercises
ReplyDelete46 miles and a 10 mile hike in the mountains. Also, home now and made eggs for breakfast this morning - missed that. Training is going well, excited for fartleks this week!
ReplyDeleteAveraged out to about 40 minutes per day of cross training this week, but I've started biking more than armbiking and am doing a lot of swimming. Last week was a pretty busy week, but tons of fun. I got to go visit Melissa in Houston and see Johnson Space Center, which was amazing.
ReplyDelete33 miles last week. Missed a couple runs due to traveling which is a big bummer. I'll be able to bounce back no worries
ReplyDelete45 miles this week.
ReplyDelete38 miles this past week! Feeling pretty good but camp is definitely exhausting.
ReplyDelete25 miles due to some tendon pain. It is all under control now, so no worries. I also did around 4 hours of cross training to compensate.
ReplyDeleteIf I had to give you a highlight of last week, it would be shooting par on a hole for the first time in my life. Not just anyone can put a 93 yarder on the green.
48 miles last week, 2 hours of biking and approx. 20 minutes of attempted swimming + an hour long run of death on the beach with 100% humidity. The craziness of my cousins wedding is finally over so I might finally get to have a long run somewhere not Gainesville Florida
ReplyDelete46 miles last week and 41 the week before, feeling pretty good but missing my teammates!
ReplyDelete53 miles last week. Saw Tanner on Saturday for a hot run. Also I went sailing this weekend for 1.5 hours if that counts as cross training.
ReplyDeleteOnly 32 miles for me last week, I got sick and in the past I've found that I heal best when I rest. 30 mins strength training
ReplyDelete37 and 39 these past two weeks. An hour of yoga 3x per week the past two weeks. Joined for just one month at a studio and I really like it! Especially after work.
ReplyDelete47 miles and an hour of swimming, also I assisted three turtles in crossing the road last week
ReplyDelete48 miles last week. Finally back to hitting my mileage plan and foot is still feeling great. 1 hour aqua jogging.
ReplyDelete51 minutes of running last week woooo!!!! :):):) was supposed to run 15 minutes on Saturday but only did 10 (I went to Interlaken in the Swiss Alps and failed to take into consideration that the Swiss Alps are known for being huge for a reason... figured it was better to run 10 min because the effort was definitely harder than normal running). Loving running again even though it's difficult!!!! It might be the most humbling experience ever to try to run in the Swiss Alps after not running for 10 weeks.
ReplyDelete56 miles last week!
ReplyDeleteOnly hit 30 miles this week, but also hiked 42 miles at high altitude for what that counts. Also some aquajogging before I left. Getting back on track!
ReplyDelete35 miles plus 1 hour of swimming and hiking! We went tubbing and I think that was the hardest workout of the week, trying to get unstuck every 2 minutes :)
ReplyDelete65 last week
ReplyDeleteSprained my ankle two thursdays ago... havent been able to run since. The doc cleared me to start cross training again this past thursday, so I've put in 3 hrs aquajogging plus 3 hrs biking since then. About to jump in the pool for another hour of aquajogging today.
ReplyDelete43 miles last week! everything is still going good, 11 miles yesterday was my longest run ever so that's cool!
ReplyDelete*Sunday, not yesterday!
Delete40 miles last week! It sucks being sick! But towards the end of the week got in some amazing hikes in Arches and Zion National Parks!! Nothing like running in the morning then hiking rest of day!
ReplyDelete30 last week! Having some foot issues, so not able to start workouts this week; however next week hopefully it feels better.
ReplyDelete47 miles plus 30 min swimming and 30 min biking!
ReplyDelete