back to school v.2021

A very busy week ahead... move-in, physicals, meetings, meals... AND PRACTICE!

The schedule was sent out via Teamworks for the week, so make sure you are where you need to be, when you need to be, and on time :)  As always, ask questions if needed!

With so much going on and with some many variables, i.e. some are done with physicals, some have physicals on Tue AM and PM, some are moved-in and some move-in on Monday... get in the first workout of the week on either Mon or Tue, or if needed, just run easy through the first half of week.  Hopefully we're settled in and can have a solid workout effort on Friday.  See below for schedule...

monday OR tuesday (on your own)

800j + mcmillan wu
+ fartlek, 1-2-3-2-1-2-3-2-1 @ ~CV/90%, r= work:rest ratio of 1:1
OR easy running

thursday (7:00 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill @ ~mile effort
+ work on A march
+ general strength circuit

***9:30 AM - meet w/ Athletic Director Todd Stansbury***

friday (7:00 AM)

800j + mcmillan wu

+ (park 2k lake loop) 75-85% progression run (w= 8k / m= 12k)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

TEAM > TEAMMATE > SELF

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

molly and the power of sport

Hopefully you enjoyed the Tokyo Olympics as much as we did!  We were already excited about getting the team back together soon and the upcoming season.  But watching Molly Seidel earn a bronze medal in the women's marathon was thrilling.  If you haven't watched the video of her approaching the finish line, you need to!  Just make sure you have the sound on and scroll to about 4:18 of this video (click on "Watch on Youtube"...

Molly's effort, along with the so many of the performances over the last two weeks in so many sports really drove home the truth in Nelson Mandela's quote about the power of sport...

For some reading for those of you so inclined, and all of you should be so inclined, below are links to two articles leading up to the Tokyo Games about Molly's journey.  There is so much great information.

https://www.gq.com/story/how-to-push-yourself-to-the-edge-without-falling-off-according-to-olympic-marathoner-molly-seidel

https://www.espn.com/olympics/story/_/page/Going-September252020/how-olympic-marathoner-molly-seidel-found-way-run-again?platform=amp

Reminder to be checking emails and texts for more detailed info to come regarding the return week.  Make sure you have all Compliance and Sports Medicine forms submitted!  IF YOU HAVE ANY QUESTIONS, CONTACT US!

Training for this week moves into the aerobic long specificity phase, i.e. longer aerobic efforts generally between 80-90% of VO2max (or Tempo to Critical Velocity):

Tue: 1600's @ ~80-85% effort, r= 3' (w= 3-4 / m= 4-5) Can substitute w/ 5-6' efforts if no measured loop or track available

Fri: Easy Tempo to Tempo progression run (start at ~70% and progress to ~80% (w= 4-5 miles / m= 6-8 miles)  Can substitute with one of the fartlek efforts you have been doing if needed, or can also substitute with just a straight ~75% Easy Tempo effort

TEAM > TEAMMATE > SELF

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

move-in week schedule

Sat-Sun, Aug 14-15... first-year students move-in
Mon, Aug 16...all others return to campus
Mon-Fri, Aug 16-20 @ 10AM-1PM... JumpStart Jackets orientation for first-years & transfers

Tue, Aug 17... physicals for everyone (unless already competed) in AM & PM, times-tbd

Wed, Aug 18... 2:00PM team meeting in Shah Room at McCamish Pavilion & 3:00PM meeting with Compliance/Sports Med/Total Person Program in Shah Room

Thu, Aug 19... first practice in AM, time-tbd

Fri, Aug 20... first workout in AM, time-tbd

*as details get finalized, more info will be sent.  Also, more info on team meals will be sent

Reminder to be checking emails and texts for more info to come.  You should have received an email from our Compliance Office regarding online forms that MUST be filled out.  You also should have received an email from Sports Medicine with instructions on more online forms that they need.  IF YOU HAVE ANY QUESTIONS, CONTACT US!

Also, a quick follow up regarding last week's blog post about salt/sodium.  For any who are interested in reading a short article, please see link below.  For those who don't want to read, it is sodium that is very significantly lost though your sweat.  Potassium and Magnesium, while both very important, are not lost through your sweat in significant amounts.  If your diet is good, you will replace these two electrolytes.  It is the sodium that you need to add!  For those who like to buy Body Armor, know that there is very little sodium.  It's selling point is the Potassium, which again, is not lost in significant amounts through sweat.

https://trainingpeaks.com/blog/do-you-need-potassium-and-magnesium-in-your-sports-drink/

Training for this week is the same as last week, with the recommendation that you continue to chose a different option each Friday:

Tue: 10-12 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

TEAM > TEAMMATE > SELF

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

pre-exercise salt

Reminder...fall semester move-in dates... first-year students move-in on Saturday, August 14th / all others 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.  Now, onto salt... and training...

It is very important to maintain sodium levels by salting your food to taste and by adding salt to a sports drink.  We lose a lot of sodium through sweat as we exercise.  During the summer time, with the heat and humidity, the sodium loss is even more pronounced.  Often we hear to make sure we are staying hydrated by drinking water.  However, you can regulate proper hydration by simply drinking according to thirst.  You don't need to force yourself to drink more and more water.  Rather, you can be proactive in maintaining your sodium levels by pre-salting PRIOR to exercise.  Probably the best way to do this is by adding 1/2 teaspoon to about 12 oz  of Powerade/Gatorade and drinking it about 30-45 minutes before running.  If you are a "heavy-sweater", you may need to add 3/4 to 1 full teaspoon.  While we did this last year before practice, and will do it again this year, it is important to also pre-salt when you are on your own!

Training for this week is very similar to last week, with the recommendation that whichever option you chose for Friday last week, chose a different option for this week:

Tue: 10-12 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

TEAM > TEAMMATE > SELF

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

annual iron post

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.  Now, onto iron... and training...

About this time of year is a good time to touch base on the importance of iron!  Below is a link to a really good article, for those of you who want to read up on this very important topic...

http://www.runningwritings.com/2017/04/low-ferritin-and-iron-deficiency-anemia.html

For those who don't want to read, because it's summer and all, here are some important bullet points:

*one study showed by the end of a cross country season (i.e. the point in the season where you want to be your best), iron deficiency had increased to 17% of boys and 45% of girls.  And in those who were not classified as iron deficient, the majority had a decrease in their serum ferritin levels.

*the above numbers were found in using the conservative standards for iron deficient serum ferritin levels used in the general population of less than 12 ng/mL.  A case can be made that for endurance athletes, serum ferritin levels less than 40 ng/mL should be considered iron deficient.

*ferrous sulfate, taken with vitamin C, is the weapon of choice to raise serum ferritin levels; while tea, calcium, phosphorus, magnesium, and antacids should be avoided as they inhibit the absorption of iron. One study showed that simply putting a slice of cheese on a hamburger reduced the amount of iron absorbed by 50-60%!

*because of the above, the iron in a multivitamin is almost useless.

Additionally, an article released last year in Outside magazine (link below), demonstrates not only the importance of iron supplementation, but that supplementing every other day was just as effective as supplementing every day.  Either way, though, you have to be intentional about taking iron and not forgetting!

https://www.outsideonline.com/2415334/iron-increase-methods-athletes

Suffice to say, your serum ferritin levels are very important to your aerobic performance.  If you are not managing your iron intake and absorption, you are putting your performance at serious risk.

Training for this week is the same as last week, with the recommendation that whichever option you chose for Friday last week, chose a different option 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

TEAM > TEAMMATE > SELF

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

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