Buzz Runs: easy tempo x 2

Sunday, June 7, 2020

easy tempo x 2

To go along with Tuesday's Easy Tempo that was added last week, add a second Easy Tempo effort on Friday this week. We'll keep this Tue/Fri pattern for the next five weeks. Remember to not make these Easy Tempos too much of an effort. You should NOT be struggling to the finish. Be intentional about getting in some strides, at a minimum, on Thursday's. Gradually add each week toward getting in 6-8 x 80m of fast striding. FYI, fast striding is not sprinting, rather a relaxed but quick stride with a focus on good technique.

In coming weeks, there will likely be some information on the importance of sodium. 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, after runs is beneficial. Pickles and olives are among foods with high sodium content.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚 #ambitiontoexcel

30 comments:

William O'Rielly said...: 44 miles last week plus a half hour on the bike. Unfortunately, the easy tempo didn't go well, since I was pretty tired going into it. Made it 5.5 miles, but the pace was much slower than my easy tempo a few weeks ago before the 5k time trial. Going to try to rest up more before this week's tempos. I ran half my runs last week in the morning and half in the evening, but after long running today in ~90 degree weather, I'm gonna have to move everything except doubles to the morning. It feels like I lost more fitness than I should've during the pre-summer break, so I'm hoping it comes back as I get used to early mornings and higher heat/humidity.; June 7, 2020 at 8:55 PM
Ronan Sullivan said...: 39 last week. I was doing some strides down my street this week and when I finished one of them this guy pulls up behind me with his car and rolls his window down. He had a blunt in hand and I could smell it too. He goes “dang dude you were going so fast, you had to be going 30 mph and I couldn’t even catch up.” I looked up that bolt runs like 27 mph so yeah it’s official I’m the fastest man alive now. Just ask my bud that drives around high. I also went to Notre dame this week to help my brother get his college stuff, and running out there was a lot of fun since it was so flat.; June 8, 2020 at 7:27 AM
Clay McKnight said...: 35 miles this week plus an hour and a twenty minutes of swimming between Monday and Wednesday! Tuesday’s tempo went really well and I’m pumped for another week of training. I’m really trying to be better about stretching and rolling out since it’s a bit harder to be accountable at home but I made some great progress this week. Also, got in some surfing this weekend!! :) Have a wonderful week fam!!; June 8, 2020 at 9:44 AM
Elizabeth Rice said...: 36 miles this week + some yoga + aqua jogging. First tempo went pretty well although I definitely felt it on Wednesday haha. Excited for another week of running :); June 8, 2020 at 10:44 AM
Claire Moritz said...: 37 miles last week and 90 minutes of biking. First tempo went really well. I probably went a little too fast but I made sure to take it nice and easy the next day. Also have been doing some yoga lately because my hamstring has been really tight.; June 8, 2020 at 11:43 AM
Kenzie Walls said...: 32 miles last week along with 70 minutes of cross training. This week was all about adjusting to waking up earlier, and I think I've finally gotten used to it! It's definitely worth it to avoid the heat. My tempo run was a little quick, but this week I'll focus on running a little bit more relaxed.; June 8, 2020 at 12:39 PM
Zach Jaeger said...: 35 miles last week with 50 mins aquajogging. I think I pushed a little to hard in the tempo, but it still went good. Been doing core 5 days a week and some chill strides on golf course hill by my house 3 times this past week.; June 8, 2020 at 2:46 PM
Chris Cherono said...: 37 miles + 0.5 biking. Solid tempo run this week. Been grinding early with Myles.; June 8, 2020 at 3:27 PM
Unknown said...: This comment has been removed by the author.; June 8, 2020 at 3:48 PM
Cole Miller said...: Ronan, you're a clown. A couple weeks back I was at the clay loop which is notorious for crazy people at night. I finished my run right before sunset and this creepy guy slowly rolled down his window and slowly did the "come here kid retractable finger thing" which was honestly very weird. I went up to him and he was like "what are you doing here?" I was like "running" and he was like "hmmmmmm." He then drove away while I finished stretching quickly haha. I digress. This past week was good. 38 miles last week and tempo was one of the best ones I've had in awhile, probably because I've been rolling after every run (including doubles) and stretching before every run and lightly after. A lot of focus has been on strengthening my hips, but core will be a priority in the impending weeks. Plans for West Coast road trip are underway.; June 8, 2020 at 3:51 PM
Ellen said...: @cole can I come? 44 miles and some biking and hiking; June 8, 2020 at 4:17 PM
Ronan Sullivan said...: hmmmmmm; June 8, 2020 at 6:40 PM
Mari Cagle said...: 32 miles + 2 hours indoor biking + some yoga. Since adding yoga, I haven't been as stiff in the mornings. The tempo went really well, but I started out too fast. This week I'm going to focus on easing into a consistent and solid pace. I hope everyone has a great week!; June 8, 2020 at 6:45 PM
James Cragin said...: 47 miles last week and an hour on the elliptical. The tempo on Tuesday was solid. Been incorporating some strides a few days a week along with core and hip work.; June 8, 2020 at 7:02 PM
Ashley said...: I ran 32 miles last week and did some biking and stairs for cross training. The tempo went pretty well, and i'm excited for this week!; June 8, 2020 at 7:15 PM
John Higinbotham said...: 41 miles last week and 60 mins mountain biking. I ran the tempo at 1:00, which made it more difficult than it should have been. I have been better about doing PT, but I need to work on stretching and rolling.; June 8, 2020 at 8:35 PM
Alex Thomas said...: 32 miles last week. Tempo went very well, felt great, but went a little too fast. I’ll definitely be better at sticking to the pace this week for both tempos. Did 4 days of core as well. Didn’t get any biking in last week, but I finally got a 2 hour session today at Fort Yargo with lots of climbing.; June 8, 2020 at 10:10 PM
Andy Kent said...: 53 miles, one swim a week. Been slinging solar panels so my strength gains are pretty solid. I miss blaze pizza. Really hoping everyone can join the zoom call this Thursday!; June 8, 2020 at 11:52 PM
Sam Costa said...: 42 miles last week and a 2.5 hour hike for cross training. I started incorporating at least 3 days of core into my weekly routine. Hoping to get my bike fixed soon, so I can cycle on Mondays.; June 9, 2020 at 8:55 AM
McKenna Trapheagen said...: 35 miles last week and 1.5 hours of elliptical xtraining between Monday and Wednesday. I got in quite a bit of hiking and climbing this past weekend too at Little River Canyon. Tuesday's tempo went well, but I pushed the pace a little too hard at first. Looking forward to getting in tune with the pace this week. I have another climbing trip planned for this weekend at Curahee Mtn!; June 9, 2020 at 9:58 AM
Claire Moritz said...: I miss blaze pizza too @andy.... :(; June 9, 2020 at 10:34 AM
Charlie Smith said...: 35 miles last week with 1 hour of biking. Tempo felt really good. Enjoyed running a little fast again. My new neighborhood is very hilly compared to my old one, so it's been challenging yet fun adjusting to that.; June 9, 2020 at 10:53 AM
Cole Miller said...: Yeah well I miss Ray's Pizza @Claire and @Andy. The Moritz away from me, the more I Kent live without it.; June 9, 2020 at 11:19 AM
Isabella Bowland said...: 29 miles + 3 hrs hiking and yoga xt. Been focusing on my stretching/rolling/hip strength because I’ve been having some hamstring/hip issues that carried over from last season. Hopefully it will clear up before this fall!; June 9, 2020 at 1:00 PM
Katy Earwood said...: 30 miles last week plus biking for cross training. I started using the foam roller more because my hamstrings have been super tight.; June 9, 2020 at 4:18 PM
Leif Andersen said...: Just wanted to say I completely agree with Ronan’s friend’s comments; the man absolutely moves. As for myself, we kinda gettin into it. 40 miles last week felt solid, but that easy tempo kinda had me for a second there. Either way we out here; June 9, 2020 at 6:59 PM
David Reteneller said...: 17 miles last week. Started back up running on Thursday once my wisdom teeth healed and now getting back into it. Had a good 11 mile long run and these runs at the beach aren't as bad as I expected so I'm quickly getting back to where I was.; June 10, 2020 at 8:43 AM
Mary Claire Solomon said...: 31 miles last week. I've started doing my runs in the morning before work now that it's getting warmer out. Running is starting to feel good/normal again after some time off and everything is feeling healthy!; June 10, 2020 at 9:33 AM
Ilene Soleyn said...: 20 miles last week and 17 miles the week before.; June 10, 2020 at 11:55 AM
Isabella Turner said...: Sorry for the very late post... 17 miles last week. Feels great to be consistently running again!! Everything is feeling good, but could definitely add yoga into the routine. 4 hours of cross training last week between aqua jogging, swimming, and elliptigo. Trying to alternate running at midday and morning to get used to the heat. Hope everyone is having a great week!; June 13, 2020 at 11:10 AM