new phase

Reminder...fall semester move-in dates...new incoming people move-in on Saturday, August 14th / returnees move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc.  Notify us as soon as possible of any conflicts.  Regarding training...

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.  Tuesday and Friday now become, for the most part, fartlek type workouts, though you have the option on Friday of continuing with the 75% Easy Tempo effort.

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%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

For Tue, women determine their 6k pace by figuring out your 5k pace in terms of minutes per mile, then add about 3 seconds.  The men determine their 8k pace by figuring out your 5k pace in terms of minutes per mile, then add about 10 seconds.  These are off a 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 you are running in hot and/or humid conditions.

Lastly, read the Tolstoy quote at the top of the blog...patience and time are always important, but certainly so at the beginning of a new phase.  Do not work too hard too soon!

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

xc schedule v.2021

Reminder...fall semester move-in dates...new incoming people move-in on Saturday, August 14th / returnees move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc.  Notify us as soon as possible of any conflicts.  Regarding training, only a small increase in mileage this week to hopefully consolidate gains leading into next week's first full volume week and change in training phase.

Our tentative fall schedule is below and is certain to provide some great competitive opportunities!  Hopefully, unlike last year, there will be no covid changes needed!  But we will update you if any more information becomes available.

Fri, Sep 3 - Kennesaw State XC Opener (all), w= 4k, m= 6k / Kennesaw, GA

Fri, Sep 24 - Minnesota Roy Griak Inv (14), w= 6k, m= 8k / St. Paul, MN

Sat, Oct 2 - Asics Alexander Inv (?), w= 5k, m= 8k / Chattahoochee Hills, GA

Fri, Oct 15 - Penn St National Open (12), w=6k, m=5.2mi / State College, PA

Fri, Oct 29 - ACC Championships (10), w= 6k, m= 8k / South Bend, IN

Fri, Nov 12 - NCAA South Regional (7), w= 6k, m= 10k / Huntsville, AL

Sat, Nov 20 - NCAA Championships (?), w= 6k, m= 10k / Tallahassee, FL

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

everybody matters or nobody matters

Reminder...fall semester move-in dates...new incoming people move-in on Saturday, August 14th / returnees move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc.  Notify us as soon as possible of any conflicts.  Regarding training, nothing changes for the next two weeks... one long run, two easy tempos, and hills on Thu.

For this week, above, from Amazon Prime, Bosch Season 7, comes a succinct and accurate reiteration of our team philosophy...everybody matters or nobody matters.

And below, from former Navy Seal and author of "Can't Hurt Me", David Goggins, is his description on how to be a great teammate...

"A lot of people in life want to feel victory with putting in minimal work. While being a part of a team is very important, you don't want to be the team member who gets carried through every evolution.

When I was going through training, we used to carry these logs. There were 6 people on one log so it was easy to hide out on that log. People could act like they were trying their hardest by the look on their faces. In reality, while there were 6 people on that log, only 3-4 were truly carrying it. In addition to the log, they were also carrying the other 2-3 people that weren't pulling their own weight.

I got a chance to realize all of this when they made the lie detector log. This particular log had six different small logs connected by a chain therefore each person had to carry their own. Under this log, there was no hiding and therefore they got exposed.

While team is very important, you must first be a good individual with maximum accountability. Make sure when you are pulled from the team and put on the lie detector that you are not the weakest link!

Never hide amongst the strong pillars in your team. Make sure you work your ass off to be one of them! Stay hard!"

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

move-in dates & easy tempo x 2

We're working on our competition schedule for the fall season, but for now an update on move-in dates.  With the academic term beginning a week later than usual, we have worked to get earlier move-in dates as well.  New incoming people should plan to move-in on Saturday, August 14th.  Upperclassmen returnees should plan to move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc.  Notify us as soon as possible of any conflicts.

To go along with Tuesday's Easy Tempo that was added last week, add a second Easy Tempo effort on Friday this week.  We'll keep this Tue/Fri pattern for the next few weeks.  Remember to not make these Easy Tempos too much of an effort.  You should NOT be struggling to the finish.  Be intentional about getting in some hills and strides, at a minimum, on Thursday's.  Gradually add each week.  FYI, fast striding is not sprinting, rather a relaxed but quick stride with a focus on good technique.

Also, with summer officially here, the daily temperatures are on the rise.  Make sure you are always paying attention to proper effort.  This means not looking at the pace chart and being beholden to hitting a certain pace per mile.  With high heat and humidity, your daily pace will be slower for a given effort.  THAT IS NOT ONLY OK, BUT IMPORTANT THAT YOU LET IT BE SLOWER.  Training in a hot climate can slow your pace down by as much as thirty seconds per mile.  In fact, there is even new information out that demonstrates how running in direct sunlight will slow you down even further. It is important that you account for the weather conditions.  Trying to hit a certain pace without doing so will take a toll on you through the summer, and will leave you fatigued during the fall season.  SLOW DOWN if the weather conditions call for it!

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, after runs is beneficial.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

easy tempo time

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

Week three of training on the new schedule.  Again, sorry for the delay in sending out the new annual volume spreadsheets.  They are completed and will be emailed out in the next few days.  For this week, 5-6 light runs totaling 65% of your full volume week.  Add some short hill repeats or strides on Thursday.

For this week and going forward, add a ~75% "easy tempo" run on Tuesday's.  Run your normal mileage for the day, using the first mile to warm-up a little.  Then progress the run to about 75% effort.  To determine your 75% pace, you can use the color-coded pace chart.  Be very conservative in figuring out your CURRENT 5k shape.  If you are between lines, drop down to the slower time and then use the 75% column.  Or you can use the calculator tab at runfastcoach.com.  Again, be very conservative in inputting your CURRENT 5k shape.  Then go to the Training Pace tab and use the pace range for Easy Tempo.  Remember, we always use current fitness when determining paces, never use your personal best or your goal.

next stop hayward field

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

Week two of training on the new schedule.  Sorry for the delay in sending out the new annual volume spreadsheets!  For this week, 4-6 light runs totaling 50% of your full volume week.  Add some short hill repeats or strides on Thursday.

NCAA CHAMPIONSHIPS

mon - travel to Eugene, OFF or light shakeout

tue - (AM time - tbd) 3 x 2 x 200, r= 400j

wed - (AM time - tbd) aerobic running + hurdle drills

thu - (AM time- tbd) light aerobic running + fast strides

fri - (AM time - tbd) light aerobic running + 2-3 x 200 @ RP

sat - (AM shakeout - tbd) NCAA CHAMPIONSHIPS - 5000m

sun - travel to Atlanta + light aerobic running

a journey of a thousand steps...

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

Next up is a trip to Eugene, OR (aka Tracktown USA) in two weeks for the NCAA National Championships!  For most people, however, it is time for the start of a new season with new goals! We are working on new annual volume spreadsheets and notes, along with recommended summer training, to send out this week, but this first week is pretty simple.  For the first week back, just plan on 3-5 light runs.  For a volume target, multiply your full volume week by 41.67%.  To keep in sync with our normal routine, plan on Monday's always being one of your off days.  A weekly blog post on Sunday evenings will continue through the summer, so always check back in!  And as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.

The famous quote in the blog title by the ancient Chinese philosopher - Lao Tzu, is probably familiar to you.  It's actually part of a longer quote...

As we embark on our 2021-22 journey, it's important to understand the process, so that we can follow the process.  It is important to follow the training plan and commit to the "easy" and "small" things like rest and recovery, strength-training and mobility, sleep and nutrition.  It's important to take ownership of our progress and to invest in what our team can become.  It is important to bring #professionalism to everything we do and #ambitiontoexcel to every day!

NCAA CHAMPIONSHIPS

mon - OFF

tue - (AM time - tbd) long aerobic running

wed - (AM time - tbd) aerobic running

thu - (AM time- tbd) light aerobic running

fri - (AM time - tbd) workout - tbd

sat - (on your own) light aerobic running

sun - (AM time - tbd) long aerobic running