We're working on our competition schedule for the fall season, but for now an update on move-in dates. With the academic term beginning a week later than usual, we have worked to get earlier move-in dates as well. New incoming people should plan to move-in on Saturday, August 14th. Upperclassmen returnees should plan to move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc. Notify us as soon as possible of any conflicts.
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 few 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 hills and strides, at a minimum, on Thursday's. Gradually add each week. FYI, fast striding is not sprinting, rather a relaxed but quick stride with a focus on good technique.
Also, with summer officially here, the daily temperatures are on the rise. Make sure you are always paying attention to proper effort. This means not looking at the pace chart and being beholden to hitting a certain pace per mile. With high heat and humidity, your daily pace will be slower for a given effort. THAT IS NOT ONLY OK, BUT IMPORTANT THAT YOU LET IT BE SLOWER. Training in a hot climate can slow your pace down by as much as thirty seconds per mile. In fact, there is even new information out that demonstrates how running in direct sunlight will slow you down even further. It is important that you account for the weather conditions. Trying to hit a certain pace without doing so will take a toll on you through the summer, and will leave you fatigued during the fall season. SLOW DOWN if the weather conditions call for it!
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.
TEAM > TEAMMATE > SELF
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
39 comments:
34 miles + swimming & strength! Been in the mountains this week so I’ve been enjoying the cooler temps! First tempo went pretty well, excited to do more :)
27 miles + 1 hour of aqua jogging. Ready for a couple tempos this week!
24 miles last week! Saturday was my last race in high school and now I am starting my 2 weeks off :))
44 miles last week. Got to go rock climbing 🧗♀️ for the first time in awhile which was awesome.
35 miles last week! Did some biking and swimming too. The tempo went well. I am excited for 2 tempos this week. Missing doing them with you guys!
39 miles this week with 30 minutes of aqua jogging and tons of surfing! Getting another iron infusion today which isn’t fun but is necessary. Miss everyone a lot :(
Not running for 7 weeks really stinks and not being with the team also stinks! I was feeling discouraged early on and there are still down days, but I know that doesn’t help healing so I’m trying my best to find the positivity in this injury. I’m focusing a ton on core and cross training 1-2 hours per day 6 days per week. I’ve listened to some new audiobooks, podcasts, and found some cool new music. Sometimes I’ll do an hour on the bike or aqua jogging in a circle with no “entertainment,” so it’s just me and my thoughts in one place and I challenge myself to focus on different things...keeping it exciting and blocking out negativity. Bone scan TOMORROW (pray for clearance!!!) and then from there I’ll leave it to the wonderful Coach Megesi to plan my return back to running:) ALSO- watching the trials is the best motivation!!
51 miles (in 7 days) + 2 hours of biking + a few ebike rides + about 200 three pointers per day on my hoop. Also tried aqua jogging a tiny bit. Ran with a variation of Tech guys almost every day, especially with Jackson, which was awesome. Gonna drop back next week because it will be in 6 days. Feeling great, better than I have in a while. Also trials have been awesome to watch so far and go Hawks.
45 miles + 2hrs of cross-training. Had a solid block of training this week. The tempo was nice and relaxed for the pace I was going at and I was able to sneak in some good hill work. This is my final week in the states before I head off. Excited to get to visit home again!
32 miles this week. Elevation definitely made things difficult the first couple days but it has made things really easy in Atlanta. The air is so nice here.
25 miles last week & 5 miles of hiking. Excited to start some light tempos!
0 miles for the past two weeks. Last week I did a lot of biking, core, strength training, and yoga. Ran three slow miles today to ease back into running.
34 miles this week! 6 miles off my usual due to a traveling day. Workouts focused on a time trial and 200’s! Less than 2 weeks til Brooks Pr!
37 miles last week. Bit of an interesting week of training last week. Went to Florida on Tuesday and I only brought my new shoes cuz I've never had a problem switching from one pair to the next. Well, after my 9 on Wednesday my arches started bothering me a bit and cuz of that on Thursday I only ran 3 but supplemented with 30 minutes of aqua jogging. Friday I only did 6 (4 of which were tempo) with another 20 minutes of aqua jogging. Saturday did some R&R and the long run yesterday felt good so I'm back to normal but now I'm just switching between new and old shoes.
25 miles last week. A lot of core and stretching/yoga. Excited to begin tempo runs!
It was a happy week because I got to start running again! I'm following a walking/running plan by Coach Megesi to ease back into things and I'm feeling good! The walking/running totaled about 1 hour 15 minutes and I also did around 3 hours total of biking/aqua jogging/walking/strength for cross training.
35 miles last week ! It’s been very nice to run with Liz again this past week 10/10
Finally figured how to comment on here!! I did 29 miles last week and 24 the week before. My foot flared up Saturday on my run and I had to stop. I have been doing hip exercises as well which is newer for me. I have been biking the past few weeks 3x a week on top of my mileage. I am being precautionary with my foot and staying off of it until I know it is okay. Starting this week off in the pool.
38 miles last week in Hilton Head. Got in a run with Josh which was nice. The easy tempo initially felt much easier than most of last summer's, though a rare case of side stitches got to me towards the end. On the bright side there was a Strava segment where a uGA kid was 2nd and I knocked him down to 3rd. Will be in ATL this week; might try easy tempoing on the 2k loop if not at the river. Feeling fitter than last summer so want to keep the momentum up.
35 miles last week and about 1-2 hours of hiking. Had a really fun long run yesterday with some of the guys at Tribble Mill Park. I’m beginning to feel super fit again. Starting tempos this week and I’m super excited. Especially excited to be heading to Colorado and get some altitude training for the next month. This week I’m gonna try and get some more core/strength work into my routine.
17 miles last week. I was able to start running again on Wednesday after getting my wisdom teeth out last Friday. I had to ease back into running, though, so it was a very light week. I can't wait to catch back up with mileage within the next month!
32 miles, elliptical cross-training, & strength last week! Looking forward to more easy tempos :)
25 miles! all but 5 with Ashley! Summer training buddies! she's leaving me Tuesday to run the tempo and im leaving her Wednesday to go run with Liz! Talking her ear off on Thursday cause we'll have so much to catch up on!
41 miles last week mainly with Chris. Had a great long run with Alex, Jackson, and Ethan. My groin has been bothering me some so I have slowed my pace down for some of my runs.
41 miles last week and a rly good tempo on Tuesday. Trying to focus on being able to go longer before I speed them up. Im leaving for a family reunion in Arkansas on Saturday so I’m looking forward to the change up of scenery and LOTS more family time. i love watching the Olympic trials!!!
Just like David's defense on the foosball table, I seem unable to shake this back injury. 15 miles last week. Progress is slow but I'm trying to stay positive. Starting to do more cross training to make up for the lower mileage.
38 last week. 40 mins aqua jogging. Need to be smarter about tempo effort bc went to very hilly gravel road in 90 degree weather. But Im way ahead of where I was last year at this time. Its gonna be a big summa
43 miles last week and feeling great. Runs have been going well and even though there’s only been one tempo so far it felt great! I’ve been stretching really good so my legs haven’t had any issues this summer I hope I can say that all throughout the summer and the season. I have also been doing a solid 8 minute core routine 3 times a week. Excited for the rest of the summer!
40 miles last week. Feeling fit and strong, looking forward to some tempos and altitude training.
32 miles last week, 28 the week before that, 0 the week before that because I was very sunburnt, 24 the week before that, aaaand 18 the week before that. Continuing to take Iron and D3 daily. Continuing to give my posterior tibiales constant attention. Staying accountable. Feeling good.
13 miles last week. My Achilles started bothering me mid-week, so I took the end of the week easy and didn't run.
50 miles last week and 40 the week before that. I've been feeling good on all my runs but sadly I sprained my ankle on Sunday so I probably won't be able to run for a week or two. But in the mean time I'll be doing some intense cross training and focusing on getting my ankle better.
43 miles last week felt pretty solid. Tempoed for 5 of my 7 miles on Tuesday with Henrik and it felt good. Leaving for Colorado Springs a week from today and I'm just very excited to be in a new place for a bit!
0 miles last week, but 6 hours biking and 1 hour swimming. Really ready to start running again. I've just been adding in a lot of strength and recovery and stuff so I'll be ready to go when I'm finally cleared.
44 miles last week. I have been taking the tempos relatively easy, but they are already going better than last summer.
37 miles last week. Good start to tempos. Looking forward to more.
32 miles last week and the tempos are feeling good! Sam is visiting me this week, so it’s been nice to have a running buddy :)
Super late post - i forget about it when i have no mileage to report lol. 0 miles last week! My break has been really great so far but reading everyone's comments has me excited to get back out to train. I've been doing yoga (which I normally don't do on my breaks) and it has helped my back and hips after sitting all day for work. Excited to start working in some light runs and biking next week!
35 Miles last week. Playing a little bit of catch up, I have not been great about posting on the blogs. I am in it now. Training has been going well so far.
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