The aerobic conditioning begins in earnest this week. Some of you have already gotten a little head start on this phase with some faster-paced easy runs and some of you are still a week or two away from beginning it, but you should begin to follow the more structured weekly training schedule in the "SUMMER '14 NOTES" tab of your annual plan spreadsheet. And you should begin to look at the pace chart to guide your efforts. Remember to be conservative with your beginning paces and as always, look at the pace chart thinking about where your current fitness is right now, NOT where your personal best or your goal is.
Regarding heat and humidity...if you are running in hot and humid conditions you will need to adjust your paces so they will be slower. A typical afternoon in the south would probably be worth 20-30 seconds per mile. Overall, learn to trust your efforts by how your respiration (breathing) is...you should be able to tell when strong aerobic efforts cross over the threshold and become anaerobic. When you can't keep up with your breathing, you've gone anaerobic. So focus on your breathing, and stay on the aerobic side!
Lastly, from Wikipedia, some of the health and performance benefits of aerobic exercise:
Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
Improving circulation efficiency and reducing blood pressure
Increasing the total number of red blood cells in the body, facilitating transport of oxygen
Improved mental health, including reducing stress and lowering the incidence of depression
Reducing the risk for diabetes
Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
Enhancing the speed at which muscles recover from high intensity exercise
Sunday, July 27, 2014
Sunday, July 20, 2014
one more week in the mountains
As camp winds down it's time to start to gear up for the upcoming season! One more week of easy running and then you should begin the structured training week found in your summer notes tab. If you have questions regarding the workouts make sure you contact us. For beginning paces, remember to use the pace chart with the thought of "where am I at right now". Be conservative with your beginning paces. We're looking for the high end of aerobic and NOT anaerobic. Also, with the heat and humidity most are dealing with, be extra careful with the paces.
Have fun!
Have fun!
Sunday, July 13, 2014
summer heating up
*All reporting of weekly mileage should now be to the comment section of the blog.
It's great to see all the posts with your mileage and other comments. No doubt, the heat and humidity are cranking up in the south after a mild start through early July. As we've said before, just run how you feel and don't worry about the pace of your runs. It's ok to be slower than when you're back at school, getting the volume in is the primary goal at this stage of training.
It's great to see all the posts with your mileage and other comments. No doubt, the heat and humidity are cranking up in the south after a mild start through early July. As we've said before, just run how you feel and don't worry about the pace of your runs. It's ok to be slower than when you're back at school, getting the volume in is the primary goal at this stage of training.
Sunday, July 6, 2014
smoky mountains
*All reporting of weekly mileage should now be to the comment section of the blog.
Just time for a quick post from the Smoky Mountains in NC. Competition underway in Eugene at the US Junior Championships, women's 5000m this evening. Yesterday in the women's high jump, incoming freshman, Bailey, won the event and will now represent the US at the World Junior Championships later in July.
Looking forward to the updates from everyone!
Just time for a quick post from the Smoky Mountains in NC. Competition underway in Eugene at the US Junior Championships, women's 5000m this evening. Yesterday in the women's high jump, incoming freshman, Bailey, won the event and will now represent the US at the World Junior Championships later in July.
Looking forward to the updates from everyone!
Sunday, June 29, 2014
summer roll call
*All reporting of weekly mileage should now be to the comment section of the blog.
Back again this summer is our Summer Roll Call. What's required of you if you choose to participate is a picture of you in preferably a GT track & field or cross country shirt...though any GT shirt will do. Try to take the picture so as to give us some context of how/where you're spending your summer break. Text the picture to Asst Coach and it will be uploaded to the Georgia Tech Track & Field and Cross Country facebook page. Participation is highly encouraged!
Also, if you read through last week's comments, Allison has arranged to have the ice tubs filled in the locker room training room one evening each week for those around campus who want to take advantage of this opportunity for recovery. The latest info is that the day has been changed to Thursday evenings. Thanks Allison!
Lastly, the USA Junior Nationals is on tap this weekend in Eugene, OR. Melissa and Hayley K will race the 5000m on Sunday evening. We will also be represented by two incoming freshmen...Bailey will jump Saturday late afternoon in the women's high jump and Marinice will race in the women's 400m Hurdles on Saturday afternoon. Good luck to everyone competing!
Back again this summer is our Summer Roll Call. What's required of you if you choose to participate is a picture of you in preferably a GT track & field or cross country shirt...though any GT shirt will do. Try to take the picture so as to give us some context of how/where you're spending your summer break. Text the picture to Asst Coach and it will be uploaded to the Georgia Tech Track & Field and Cross Country facebook page. Participation is highly encouraged!
Also, if you read through last week's comments, Allison has arranged to have the ice tubs filled in the locker room training room one evening each week for those around campus who want to take advantage of this opportunity for recovery. The latest info is that the day has been changed to Thursday evenings. Thanks Allison!
Lastly, the USA Junior Nationals is on tap this weekend in Eugene, OR. Melissa and Hayley K will race the 5000m on Sunday evening. We will also be represented by two incoming freshmen...Bailey will jump Saturday late afternoon in the women's high jump and Marinice will race in the women's 400m Hurdles on Saturday afternoon. Good luck to everyone competing!
Sunday, June 22, 2014
the official first week of summer
Remember, all reporting of weekly mileage should now be to the comment section of the blog.
Below is a link to an article from Competitor Magazine (competitor.com) about the importance and maintenance of iron levels for competitive runners. There's a lot of really good information on their website, so if you're interested, you should check it out.
This week Brandon and Shawn will compete in the 800m at the USA National Championships in Sacramento. The prelims are scheduled for Thursday, the semis for Friday, and the final will be on Sunday.
And below, to fulfill two requests are a list of new members to our team for Fall 2014 and the cross country schedule...
Incoming Freshmen:
Haley Anderson - Cumming, GA
Catie Camron - Emerson, GA
Erin Gant - Roswell, GA
Hailey Gollnick - Peachtree City, GA
Courtney Naser - Havertown, PA
Charlotte Stephens - Maitland, FL
Jessica Zalzman - Alpharetta, GA
Gabriel Darosa - Fort Lauderdale, FL
Alex Dunlap - Kennesaw, GA
Ryan Miller - Gainesville, VA
Sam Millson - Winter Park, FL
Matt Munns - Marietta, GA
Tanner Shaw - Danville, CA
Nahom Solomon - Snellville, GA
Fall 2014 Cross Country Schedule:
Sat, Sep 6 Georgia Invitational, Athens, GA
Sat, Sep 20 Florida Mountain Dew Invitational, Gainesville, FL
Sat, Oct 4 Upstate Invitational, Spartanburg, SC
Fri, Oct 17 Alabama Crimson Classic, Tuscaloosa, AL
Fri, Oct 31 ACC Championships, Charlottesville, VA
Fri, Nov 14 NCAA South Regional, Tallahassee, FL
Sat, Nov 22 NCAA National Championships, Terre Haute, IN
Sunday, June 15, 2014
truly tracktown usa
Once again Eugene earns the title of Tracktown USA. It was a great week of competition and Hayward Field is a special place that will host the NCAA's through 2021. Whether as an athlete or a spectator, you have to experience a track meet at Oregon. With the close of competition today comes the official end to our NCAA season. Remaining meets will be the USA Nationals at Sacramento in late June and the USA Junior Nationals back in Eugene in early July. We'll have one or two entrants in the men's 800m in Sacramento and two women in the 5000m in Eugene.
Remember, all reporting of weekly mileage should now be to the comment section of the blog.
those returning to running:
mon - stretching & mobility + light aerobic running
tue - stretching & mobility + light aerobic running
wed - stretching & mobility + light aerobic running
thu - stretching & mobility + light aerobic running
fri - stretching & mobility + light aerobic running
sat - stretching & mobility + OFF or crosstraining
sun - stretching & mobility + light aerobic running
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