#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify
Week 4 of summer running. Time to add aerobic threshold (aka Ae T or easy tempo) to the weekly training. Either Tue or Fri, whichever fits your schedule the best, add aerobic threshold running. Warm up early in your run, and cool down at the end. In the middle, push your effort to 72.5-75%. Generally, this effort is about 1:10-ish slower than current 5k fitness. Adjust for the heat and humidity. The rest of your running for the week remain easy, 60-65%. Strength & conditioning continues, as does the Thursday 6-8 x 60-80m hill sprints.
As always, if unsure about anything, or have any questions, reach out.
Lastly, 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, BEFORE and after runs is beneficial and recommended.
25 comments:
38 miles last week
62 miles, had a really good week! Went to Asheville with Lottie this weekend and had some great runs! Training is feeling good and has been really fun so far.
36 miles
33 miles! -Annie
56 miles
54 miles this week. Keeping it pretty easy so far
34 miles last week!
29 miles last week!
22 miles for first week back after break
80
Highest millage week ever. Feeling even better after having someone work on my tibia and fixing a pain that has there for the past year.
34 - Feeling good, finally adapting to heat. Started lifting this week excited to get a routine down and be consistent.
51 miles last week. Feeling good on most of the runs and doing better about pacing intentionally. Strong long run on Sunday on the boardwalk. Definitely need to focus on keeping up with sodium and hydration.
Matt
60 miles
Feeling good, no issues. Park City, Utah is super hilly, trying to adapt pacing and effort accordingly. Met some other athletes out here (wake forest guys) who told me where the real running spots are out here, it’s been cool to check them out. Making my way to Montana on Wednesday.
53 miles last week
45 miles last week. Had a great long run yesterday, and looking forward to Ae T this week!
45 on the week. Was feeling good until I got a bit of food poisoning. I'm all good now so excited to get the mileage going and get a solid workout in
28 miles this week. Way way way better this week ran my long run with ian which was a huge help and helped me a lot. Looking forward to more
25 miles!! - Addy
43 miles last week - Alexis
51 miles last week. Some days are harder than others, the build up is always a difficult time for me but I'm adapting and getting it done
31 miles last week- evelyn
33 miles last week!
61 miles last week. Was forced to take a bit of a down week with the gift of two 13 hour drives to and from Pennsylvania. Still a great week overall. Already started the next week with a very satisfying long run on Sunday. Excited to keep things going, and definitely hoping for some better consistency.
28 last week.
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