Week two of aerobic short specificity... some short goal race pace efforts with long recovery so the overall workout remains aerobic while getting to turn the legs over. Again, 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
20mi. Back to running. Legs is feeling better but still tight
ReplyDelete48 last week. Felt a little tired at the end so I’m going to take it a little easier at the beginning of this week.
ReplyDelete25 miles last week. Got sick and felt bad on Sunday - Tuesday. Started to build again on Wednesday and by Saturday got back to normal mileage for the week. Feeling much better now and ready for another week of training! Last week in Ireland feeling bittersweet!
ReplyDelete38 miles last week and 2 hours of cross training. 75% tempo went well on Friday. I did the Tuesday workout on an arc trainer because it was the day after my fall and I wanted to play it safe. Last week I had cold symptoms and hit my head, so concussion symptoms as well. Over the weekend and today, no more concussion symptoms!
ReplyDelete66 miles last week. 2 workouts felt good. Did Tuesdays on active oval with Katherine & Erin. Then did Friday 75% on 2k loop.
ReplyDelete71 miles last week. I’m happy that my internship ends this Friday. #ExtremelyCooked
ReplyDelete70 miles last week. Good 10x1’ workout with John and Chris on Tuesday, and good tempo workout with Devin on Friday! Done with summer classes!
ReplyDelete70 miles this past week. Had a very solid fartlek tuesday w/ Chuck and Johnny, and great tempo run with Helena, Jerry, and MK up in Boulder friday. #projectV8
ReplyDelete56 miles last week. Good workouts all around, still working very hard to manage my knee pain. Luckily it feels pretty good on workout days, but doesn’t feel so good on easy days. Still able to get to or near full mileage.
ReplyDelete70 miles last week. Great week overall, with some great runs with Taylor, Joseph, and Nathan. S&C circuits on Tue and Fri and strides on Thursday. On top of that, I finished my summer courses. Great week!
ReplyDelete68 miles on the week, starting to feel real fitness back in these workouts.
ReplyDelete70 this week, good workouts on both Tuesday and Friday (tempo with Taylor, Joseph and Alex)
ReplyDelete61 miles this week. Did the 8x1 workout on Tuesday which felt pretty good but was pretty tired on the tempo so I only did a 7 mile tempo
ReplyDelete48 miles last week, first fartlek of the summer was great!
ReplyDelete63 miles last week !
ReplyDelete47 miles last week and two solid fartlek intervals. I’ve been loving the running in London but looking forward to running with everyone back in Atlanta.
ReplyDelete- Sarah Copeland
fartlek workouts *^
Delete45 miles last week. Two workouts felt great did 54321 on Friday
ReplyDelete55 swag miles with lots of special guests! Workouts were fun and made the miles go by quickly.
ReplyDelete85 miles last week. I didn't do a great job making it quality mileage runs with sleeping in and traveling so I'll focus on that this week. Workouts went well.
ReplyDelete70 miles last week. Good fartlek workout (10 x 1 min on) with Myles on Tuesday and a solid tempo effort on Friday with Charlie. Definitely feeling tired after the tempo work so made sure mileage was very relaxed the rest of the weekend. Looking forward to being on campus soon!
ReplyDelete35 miles last week
ReplyDelete54 miles last week
ReplyDelete30 miles last week! Feeling stronger and ready to start workouts maybe next week but tbd.
ReplyDelete58 miles last week! Workouts were good with Erin and Sophie on Tuesday at the cinder loop and Riley on Friday at the river.
ReplyDelete44 miles and 2 solid workouts. Long run in charleston with mary and some ice baths in the ocean.
ReplyDelete48 this week + 2 hr xt. Two fartleks were good
ReplyDelete^ Ashleigh
ReplyDelete50 miles last week. Had a solid fartlek and then a good tempo with Nathan, Alex, and Taylor
ReplyDelete40 miles and 6 hours of biking. Did kind of harder efforts on the bike and a bit less volume than past weeks. First running workout for me is on Friday so I am looking forward to that.
ReplyDelete48 miles last week. Did the Tues workout with grace and 54321 workout on Friday with grace Stella Claire Zoe and EG. Excited about going back to school!
ReplyDelete60 miles last week! Tuesday workout on the Cinder Loop and 1,2,3 workout on Friday.
ReplyDelete28 miles. Got a lil sick unfortunately. Solid 9 miles to start the week and then went down. Did a small workout Friday of 6x 1:00 on/off and 6x:30 on/off
ReplyDeleteSarah burwell
DeleteI hit 39 miles both the last 2 weeks. Took a down week the first week and the second I was dealing with random knee pain which has since went away after doing some stretching and strength. Goal is to hit about 50 this week.
DeleteDidn’t mean to post that as a reply whoops
Delete63 miles! good fartlek on tuesday & another 6 mile tempo on friday. excited to be back soon!
ReplyDelete35.5 miles last week and 4 hours XT, solid fartlek workouts and was nice getting some race pace in again!
ReplyDelete64 miles last week. Good to be doing workouts.
ReplyDelete33 miles! Workouts felt great, and I opted for the tempo on Friday! Sadly, I couldn’t hit full volume because I didn’t have access to an elliptical or any cross training equipment this week in Portugal
ReplyDelete48 miles last week-feeling a lot better this week with adjusting to the mileage. fartlek on tuesday and 10k easy tempo on friday both felt pretty good.
ReplyDelete75 miles last week! I had a fun LR in Missouri before I left on last Monday! I had missed running on the MKT and the Katy Trail so it was super fun to run there!
ReplyDelete50 miles increased my stretching and rolling along with ice cups, but realized late this week that that wasn’t the problem my shoes were absolutely burnt out and I should’ve realized it sooner. Mileage was hard this week, but felt like I hit the proper efforts on Tuesday. Felt very sluggish on Friday got new shoes Monday I think it should solve a lot of my soreness problems! Looking forward to being back with the team!
ReplyDelete75 miles. Workout felt good. Getting good recovery.
ReplyDeleteI hit 39 miles both the last 2 weeks. Took a down week the first week and the second I was dealing with random knee pain which has since went away after doing some stretching and strength. Goal is to hit about 50 this week.
ReplyDelete