It's time to move into a three-week phase of aerobic short specificity. In essence, some short goal race pace efforts with long recovery so the overall workout remains aerobic while getting to turn the legs over. The key is to make sure you take long enough recoveries. The second workout for the week will be an aerobic-based one, either as a fartlek or a sustained Easy Tempo. Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.
Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
OR 75% Easy Tempo run
Again, reminders...
For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.
Returning Students & Transfers: move-in August 12
Both the team and GTAA will have functions during the following week before school starts. Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.
#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal
72 miles last week. #TheList
ReplyDelete64 miles last week. First phase was fun but definitely exciting to move out of the comfort zone a bit
ReplyDelete53 miles this week!!
ReplyDelete48 last week, 4 mi @75%, 1 hr XT
ReplyDelete^ Ashleigh Prugh :)
Delete45 miles. Knee seems to be getting back on track. Will start ramping up once again.
ReplyDelete70 miles last week. Good tempo workout on Friday
ReplyDelete60 miles last week. 8 mile tempo at 75% on Friday. I am ready to get my legs feeling a bit of race pace. I have been doing lots of physical therapy but will focus on getting my strength circuit in this week. July is really flying by.
ReplyDelete66 miles last week. 75% effort on Friday felt smooth. So excited for fartleks.
ReplyDelete60 again. Did a 10k tempo on Friday felt really easy
ReplyDelete70 miles last week. Solid tempos thus far and recovering well. Very excited to get the legs moving a bit more.
ReplyDelete64 miles last week. Fell a few miles short of full mileage this week because I took a half day Wednesday because of a knee tweak, that has been treated already. S&C circuits on Tue and Fri, Hill sprints on Thur and a solid tempo on Fri. Recovering well and enjoying the runs Great week!
ReplyDelete45 last week with some cross training. I started a little behind so will be at full milage soon. Did the Westside Beltine 8k as my workout for the week and it was super fun!
ReplyDelete63 miles last week !
ReplyDelete18mi last week and 8mi this week. Had to take days off because of what I thought was my injury coming back. Talked with Megesi and came up with a recovery and ramping up plan. I think I should be good but just super frustrating as I was finally getting my feet under me and now I’m having to almost start over.
ReplyDelete80 miles, good tempo and long run
ReplyDelete46 miles last week and a 4 mile tempo
ReplyDelete50 miles last week. One 6 mile treadmill tempo that felt very smooth on Tuesday. Excited to get some harder efforts in.
ReplyDelete53 miles
ReplyDelete26 miles! finally starting to feel like I'm getting my fitness back yay. maybe 1-2 more weeks and then i'll start workouts
ReplyDelete18 miles and 2 hours and 40 minutes on the elliptical
ReplyDelete59 miles last week. Being at camp was so much fun! Did a 4 mile tempo at 75% when I got home. Excited to get the legs moving some more.
ReplyDelete51 miles and did 4.5 mile easy tempo
ReplyDelete38 miles. Couldn’t get it done after driving home from camp.
ReplyDelete70 miles! Visited my brother in Missouri for a long weekend! Failed to visit our race site near Mizzou despite being 10 minutes away, but according to my brother it is just a random field, so idk if I would've known where the course really started and ended anyways.
ReplyDelete78 miles last week. The tempo felt good this week
ReplyDelete42 last week! 5 mile tempo
ReplyDelete70 miles last week. Good tempo workout on Friday!
ReplyDelete53 last week
ReplyDelete52 miles last week. Had to take a day off for extra recovery because I thought I had an injury coming on (false alarm, just needed to get out off old shoes), then Friday I also had to take off because I was stuck in the airport all day due to canceled flights. Good beginning and end to the week though, just rough middle. Ramping up this week now.
ReplyDelete45 miles last week
ReplyDelete42 miles and a fun 4 mile tempo, so excited for xc season and another visit from Mary this weekend
ReplyDelete53 miles last week. Did 8k tempo on Tuesday. Visiting Kate this weekend yay!
ReplyDelete61 last week & a 6 mile tempo! a few miles under because of a scary storm that tried to take me out (i survived)
ReplyDelete48 miles last week-legs are feeling a bit tired getting used to the higher mileage so going to work on focusing on recovery this week.
ReplyDelete70 miles last week, felt really good about it too because the first couple days of the week I was feelin sick and still comfortably hit mileage. Felt good enough by Friday and did a 5 mile tempo. Really taking in this heat training.
ReplyDelete45 miles last week. Traveling though England so running here has been fun.
ReplyDelete- Sarah Copeland
50 miles last week. Been a smooth build up so far, gonna take a down week this week and hit low to mid 40s. I’m getting closer to being on the training plan mileage but probably still have another month until I get to 65.
ReplyDelete42 miles last week & 8 hours of cross training. Added a few strides in this week so hopefully workouts will start soon for me
ReplyDelete36 miles and 3 hours of cross training last week! Friday was a 75% tempo and I felt really good. Shins have been better with lots of Pt and strengthening.
ReplyDelete52 miles wanted to do more this week, but got rushed off one day with family so didn’t finish my mileage, but on the bright side got to see family, which was very nice and the work out felt good.
ReplyDelete