Time to switch gears a little and enter a new phase of training...aerobic short specificity.
Aerobic, because we want to stay aerobic, not anaerobic
Short, because the repetitions will not be long
Specificity, because generally repetitions are at 6k/8k goal pace
We're just trying to get used to running a faster pace again and you will need complete recovery between repetitions, so do not start another rep until fully recovered from the previous one. The short repetitions combined with the long recoveries will prevent the build-up of any oxygen debt.
Sunday, Monday, Wednesday, Thursday, and Saturday stay the same as previous weeks. The only exception would be Thursday where you could substitute 6-8 short (~10") hill sprints with a walk-down recovery for the 6-8 x 80m fast strides, if you want to. Tuesday and Friday now become, for the most part, fartlek type workouts.
For this week:
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%
For the women to determine their 6k pace, figure out your 5k pace in terms of minutes per mile, then add about 3 seconds. For the men to determine their 8k pace, figure out your 5k pace in terms of minutes per mile, then add about 10 seconds. These are off your XC 5k GOAL pace, not your current race pace.
For the 85% and 65% efforts, choose a CURRENT 5k time from the pace chart that you are confidant you could run right now, then look at the 85% and 65% columns for that 5k time. You should adjust your times slower if your are running in hot and/or humid conditions.
Lastly, read the Tolstoy quote above...patience and time are always important, but certainly so at the beginning of a new phase. Do not work too hard too soon! #TSN1920
Sunday, July 14, 2019
Sunday, July 7, 2019
almost to full volume redux
"Most battles are won before they are fought." - Sun Tzu
Patiently building volume through the summer and training at the appropriately level is the preparation that will lead to a successful fall season. This is the last week of just easy running and building our volume up before beginning the next phase, which will consist mostly of short fartlek-type efforts at xc distance race pace with sufficient aerobic recoveries. Keep working to intentionally add cross-training volume, and sending pictures for the facebook summer roll call. #TSN1920
Patiently building volume through the summer and training at the appropriately level is the preparation that will lead to a successful fall season. This is the last week of just easy running and building our volume up before beginning the next phase, which will consist mostly of short fartlek-type efforts at xc distance race pace with sufficient aerobic recoveries. Keep working to intentionally add cross-training volume, and sending pictures for the facebook summer roll call. #TSN1920
Sunday, June 30, 2019
TSN1920
Since school is out, at least for all of those not in summer school, this is an educational blog post.
First a reading assignment, two great paragraphs below from "Can't Hurt Me - master your mind and defy the odds", by former Navy Seal David Goggins. If you are looking for a summer reading assignment, I would highly recommend this book. These two paragraphs are outstanding!
Second is a listening assignment, a Final Surge Podcast from last December. It is forty-eight minutes long but definitely worth it. It will help you understand the process of training.
Invest, read, listen, learn, apply...#TSN1920
Final Surge Podcast
First a reading assignment, two great paragraphs below from "Can't Hurt Me - master your mind and defy the odds", by former Navy Seal David Goggins. If you are looking for a summer reading assignment, I would highly recommend this book. These two paragraphs are outstanding!
Second is a listening assignment, a Final Surge Podcast from last December. It is forty-eight minutes long but definitely worth it. It will help you understand the process of training.
Invest, read, listen, learn, apply...#TSN1920
Final Surge Podcast
Monday, June 24, 2019
Summer '19 roll call
Time to get the annual summer roll call going on our facebook page . We're hoping for 100% participation! It's always great looking through the roll calls of previous summers, so we can't wait to see this year's!
You may receive an email with instructions, but it's simple. Send a picture of you wearing something Georgia Tech to Coach Megesi. The idea is to take the pic somewhere and/or doing something that is representative of your summer. We'll upload the pic to the Georgia Tech Track & Field/Cross Country facebook page. Include an explanation of the trip so Coach Megesi can include some info with the pic when it gets posted.
You may receive an email with instructions, but it's simple. Send a picture of you wearing something Georgia Tech to Coach Megesi. The idea is to take the pic somewhere and/or doing something that is representative of your summer. We'll upload the pic to the Georgia Tech Track & Field/Cross Country facebook page. Include an explanation of the trip so Coach Megesi can include some info with the pic when it gets posted.
Sunday, June 16, 2019
xc schedule v.2019
Traveling in Europe so only a short post this week with our upcoming fall season schedule below. As you can tell, we really liked how last season went! There are some rather large gaps between races, even more so than last year, which is good for training. We are considering adding another competition, but so far have decided not to.
Sat, Aug 31 - UGA Invitational, w= 4k, m= 6k / Athens, GA
Fri, Sep 20 - Battle in Beantown, w= 5k, m= 8k / Boston, MA
Fri, Oct 18 - Penn State National Open, w= 6k, m= 5.2mi / State College, PA
Fri, Nov 1 - ACC Championships, w= 6k, m= 8k / Blacksburg, VA
Fri, Nov 15 - NCAA South Regional, w= 6k, m= 10k / Tallahassee, FL
Sat, Nov 23 - NCAA Championships, w= 6k, m= 10k / Terre Haute, IN
Hope to hear from more people on the blog!
Sunday, June 9, 2019
post ncaa's
Just returned from NCAA's at Austin. As always, the championships did not disappoint. Hopefully you had a chance to watch. From one event to the next, some truly inspiring performances! Everyone of us should aspire to line up at the national championships, which will be back in Austin next year!
With the training spreadsheets having been sent out, below is some additional info...there are no major changes to the spreadsheet from last year. Basically we'll build up to a full volume week, maintain that level with consolidation weeks every 2-3 weeks, and then taper toward championships. The first phase of six weeks consists of a gradual build up to your full volume mileage week. During these first six weeks, run easily as you feel, DO NOT worry about paces, and there are no workouts. One day a week, preferably on Thursdays, do 6-8 strides focusing on being relaxed and running with good technique. Some mobility and stretching should be included both before and after your runs. Lastly, each week should be supplemented with one to two hours of cross-training.
Each week, starting with this one, mileage for the previous week can be reported through the comment section of the blog.
Sleep and nutrition, as always, are integral parts of proper training. Sleep times should be as consistent as possible, with at least seven hours each night, and shooting for that magical nine hours fourteen minutes! Nutrition should always include good sources of carbohydrate, lean protein, and healthy fats. Staying hydrated is obviously very important.
Strength & Conditioning will be sent separately. The summer is a great opportunity to make gains in strength, and also to strengthen weak areas. For returners, you can do the Taurus general strength circuit twice a week and squats once or twice a week.
The pace chart is included as a tab in the spreadsheets that will be sent. We'll begin to focus on the pace chart a little in the next phase, but mostly we will begin to use it extensively once we get back to school and practice starts. The golden rule regarding the pace chart is that we ALWAYS look at it thinking about where our current fitness is...we NEVER use it thinking about what our personal bests are or what our goals are.
Lastly, we'll start up the annual GTTFXC roll call soon, so make sure you take a good pic in something GT that is representative of your summer and send it to us!
With the training spreadsheets having been sent out, below is some additional info...there are no major changes to the spreadsheet from last year. Basically we'll build up to a full volume week, maintain that level with consolidation weeks every 2-3 weeks, and then taper toward championships. The first phase of six weeks consists of a gradual build up to your full volume mileage week. During these first six weeks, run easily as you feel, DO NOT worry about paces, and there are no workouts. One day a week, preferably on Thursdays, do 6-8 strides focusing on being relaxed and running with good technique. Some mobility and stretching should be included both before and after your runs. Lastly, each week should be supplemented with one to two hours of cross-training.
Each week, starting with this one, mileage for the previous week can be reported through the comment section of the blog.
Sleep and nutrition, as always, are integral parts of proper training. Sleep times should be as consistent as possible, with at least seven hours each night, and shooting for that magical nine hours fourteen minutes! Nutrition should always include good sources of carbohydrate, lean protein, and healthy fats. Staying hydrated is obviously very important.
Strength & Conditioning will be sent separately. The summer is a great opportunity to make gains in strength, and also to strengthen weak areas. For returners, you can do the Taurus general strength circuit twice a week and squats once or twice a week.
The pace chart is included as a tab in the spreadsheets that will be sent. We'll begin to focus on the pace chart a little in the next phase, but mostly we will begin to use it extensively once we get back to school and practice starts. The golden rule regarding the pace chart is that we ALWAYS look at it thinking about where our current fitness is...we NEVER use it thinking about what our personal bests are or what our goals are.
Lastly, we'll start up the annual GTTFXC roll call soon, so make sure you take a good pic in something GT that is representative of your summer and send it to us!
Sunday, June 2, 2019
#404Takeover of the 512
Apologies as the annual volume spreadsheets are late in going out. We will be working to email them this week from Austin.
Below is the schedule for the Yellow Jackets competing in the NCAA Outdoor Track & Field Championships!
(all times listed are Central time)
Wednesday, June 5
8:14 PM - men's 800m semi-final
Thursday, June 6
8:02 PM - women's 100m Hurdles semi-final
Friday, June 7
8:44 PM - men's 800m final
Saturday, June 8
5:40 PM - women's triple jump trials & final
6:12 PM - women's 100m Hurdles final
And with the Championships, let's watch the great execution of even pacing strategy by Dave Wottle in the 800m final at the 1972 Munich Olympics...
Below is the schedule for the Yellow Jackets competing in the NCAA Outdoor Track & Field Championships!
(all times listed are Central time)
Wednesday, June 5
8:14 PM - men's 800m semi-final
Thursday, June 6
8:02 PM - women's 100m Hurdles semi-final
Friday, June 7
8:44 PM - men's 800m final
Saturday, June 8
5:40 PM - women's triple jump trials & final
6:12 PM - women's 100m Hurdles final
And with the Championships, let's watch the great execution of even pacing strategy by Dave Wottle in the 800m final at the 1972 Munich Olympics...
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