summer in the south

We're working on our competition schedule for the fall season, but for now an update on move-in dates. For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.

Incoming first-year: move-in August 10-11
Returning Students & Transfers: move-in August 12

Both the team and GTAA will have functions during the following week before school starts.  Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.

Sorry for the extraordinary delay in sending our the annual training spreadsheets.  We are working to get them sent out as soon as possible.  For this week, shoot for 70% of your full volume week.  Add some short hill repeats or fast strides on Thursday.  FYI, fast striding is not sprinting, rather a relaxed but quick stride with a focus on good technique.

For those that are not quite on the schedule yet, you should be communicating the the coaches on how to progress to the schedule.

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, BEFORE and after runs is beneficial.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

continuing to build

Still a few hold-outs, so please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

Most of you are on week three of training on the new schedule.  For this week, 5-6 light runs totaling 65% of your full volume week.  Add some short hill repeats or strides on Thursday.

Some of you are also ahead of schedule as you took your post-season break earlier.  If ahead of schedule, that's ok.  Just continue gradual build to full mileage.

Reminder...first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs.  So early on, run more often.  Run twice a day more often.  Then, increase the durations of those runs.  Continue with stretching, foam-rolling, mobility, leg swings, etc.

Don't be afraid of the heat and humidity.  Just slow down and run easy.  Adjust pace up to 30-45 seconds per mile slower than normal pace.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

summer running

We still have several who have not done this, so please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

For those of you that have and are on the training schedule, week two should look like 4-6 light runs totaling 50% of your full volume week.  Add some short hill repeats or strides on Thursday.

Reminder...first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs.  So early on, run more often.  Run twice a day more often.  Then, increase the durations of those runs.  Continue with stretching, foam-rolling, mobility, leg swings, etc.

As we get into the summer months, don't be afraid of the heat and humidity.  Just slow down and run easy.  Adjust pace up to 30-45 seconds per mile slower than normal pace.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

closing time

If you have not done so already, please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

A lot of momentum was built during the 2023-24 school year.  From the fall cross country season through the indoor and outdoor seasons, so many outstanding efforts, so many personal bests, and so many performances on our all-time top-5 lists!  Beyond the racing, practice was fun and rewarding, and we can't wait until we practice again in August.  To those departing our program, you will truly be missed - you are appreciated for all that you gave to our team, and you are loved for who you are.

To quote Semisonic in their song titled Closing Time, "every new beginning comes from some other beginning's end."

Now, the road to next year begins!

As you begin training for next year, the progression for the summer should be... first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs.  So early on, run more often.  Run twice a day more often.  Then, increase the durations of those runs.  We'll get to the intensity part later on, early to mid July.

Hopefully the 2024-25 annual volume spreadsheets, with summer notes and recommended summer training, will go out soon.  In the meantime, for those who are getting back to training, begin with light runs.  Every day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  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 night will continue through the summer, so always check back in!  Lastly, 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.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

blue grass state calling

As we prepare annual volume spreadsheets, please consider your full volume week from last year, think about how your year went, and text us your thoughts for full volume weekly mileage for next year.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (on your own or OFF)

dynamic wu

+ light aerobic running

(if OFF, cross-training is encouraged)

TRAVEL TO LEXINGTON

tuesday (time - tbd)

800j + mcmillan wu

+ 1600 @ ~Threshold + 400j + 5 x 300 @ AnAe E, r= 1'

+ stretching & mobility

wednesday

NCAA EAST PRELIMINARY ROUND

+ light running + strides

thursday

NCAA EAST PRELIMINARY ROUND

+ light running + strides OR 2-4 x 200 @ RP, r= 200j

friday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition - (m)3000SC

those not competing:

+ light running + strides

saturday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition - (w)3000SC, (w)5000m

those not competing:

+ light running + strides

sunday (on your own)

TRAVEL TO ATLANTA

light aerobic running

+ stretching & mobility

on to the next

NOTE: with all but a few now done competing for the season, we should mostly be in the time off period following the end of competition.  What this "break" period should look like is 5 days completely off from running and cross-training, but each day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  The next 5 days should be off of running, but can add cross-training such as walking, biking, swimming, etc, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  After this 10 day period, if feeling ready to return to running, can add 20-30 minutes of light running with 3-5 short strides at ~5k pace after the run, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  As needed, can take days off from running, but cross-train AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  Gradually build into summer mileage.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

tuesday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

wednesday (9:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

thursday (9:30 AM)

800j + dynamic wu

+  easy aerobic running

+ barefoot strides on grass or turf

+ hip circuit

friday (9:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies at training room

griffin track aka home

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (9:30 AM)

800j + mcmillan wu

+ (Thu-ACC) 4-6 miles easy + 4-6 x 300 cut-downs, r= 300j

+ (LD/MD) 1600 @ Threshold + 500j + 8 x 300 cut-downs, r= 300j

+ (800) 1600 @ Threshold + 600j + 11 x 200 cut-downs, r= 300j

+ strength & conditioning

wednesday (10:30 AM)

800j + dynamic wu

+  light aerobic running

+ strides on grass or turf OR 2-4 x 200's @ RP

thursday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (1500 prelims, 10,000 final)

friday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (800 prelims, 3000SC final)

saturday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (1500, 800, 5000 finals)

sunday (time - tbd)

long aerobic running at chattahoochee river 

+ cool-down exercises

+ recovery strategies at training room