let the games begin

After a good first week, we head into week two with our first competition coming at the end of the week. The first two threshold-based runs went well and it's promising to see where everyone is at. Keep the focus on running the correct effort, and make sure you do good with all the little things that ultimately very likely make the difference on your progress.

mon - light aerobic running
tue - (6AM) 80% running on park cinder loop
wed - OFF, no running
thu - aerobic running + 6-8 x hill sprints
fri - light aerobic running (or 6AM workout, those not racing)
sat - competition
sun - (time tbd) long aerobic running

park cinder loop (870m):
1 mi = 1 lap + 730m
2 mi = 3 laps + 590m
3 mi = 5 laps + 450m
4 mi = 7 laps + 310m
5 mi = 9 laps + 170m
6 mi = 11 laps + 30m
7 mi = 12 laps + 760m
8 mi = 14 laps + 620m
9 mi = 16 laps + 480m
10 mi = 18 laps + 340m

are we talkin' about practice...

Don't forget blood tests this week: Monday - new women at 7:00AM, returnees at 7:30AM / Tuesday - new men @ 7:00AM, returnees at 7:10AM.

Also, no need now to post weekly mileage to comments as we will get that info from you each Monday at practice.

General schedule for the week:
(*edited 8/23 @ 11:50PM)
mon - light aerobic running + technique striding
tue - aerobic running + fast striding - bring spikes
wed - (6AM) 80% run on lake loop at park / (3:30PM) general strength
thu - aerobic running + 4-6 x hill sprints (we will discuss!)
fri - (6AM) 85% anaerobic threshold running + general strength
sat - (ON YOUR OWN) light aerobic running
sun - (time tbd) long aerobic running at Kennesaw

the final countdown

The last week of summer is finally here, academically speaking of course. I'm sure for most of you it comes with mixed feelings - excited about the season starting but maybe not so much the beginning of classes for the semester. For the coaches, there are no mixed feelings - we can't wait to see everyone, catch up with the returnees, and welcome a new group into the program.

Everyone should have received an email last week with an attachment of important dates. Along with the mandatory meetings and functions, we'll gather informally for optional practices at the track on Friday and Saturday at 7:30 AM. For Saturday, we'll possibly arrange a carpool effort to get to the River or Kennesaw. Again, these are optional practices and attendance is not mandatory - though we certainly would love to see all!

Also of note, after our cross country team meeting on Friday, we'll have a team dinner, so don't make any other plans!

Post your running to the comments. Have a good last week on your own. The weather forecast here in the ATL calls for slightly lower temps and good chances of rain almost every day.

See you all by week's end!

no relief in sight

Less than two weeks to go before everyone returns to campus and all across the country the extreme summer conditions are unrelenting. Congrats to all on the job you've done in getting your running in and working around the heat and humidity. Eventually you will feel the hint of fall in the air, but not yet. Press on!

I apologize for no email being sent with important dates. Maybe early next week. Just know that freshmen can move in at no extra charge on Thursday, August 19th...and should plan to do so. Upperclassmen should move in as early as possible on Friday, August 20th and everyone should be at the Cross Country Compliance Meeting on Friday, August 20th at 4:00PM. Upperclassmen living in campus housing will incur a $65 charge for moving in a day early, and I will arrange for a $65 credit to hit your bursar's account.

We will then have a Cross Country team meeting either Friday or Saturday and physicals will be on Sunday. Freshmen physicals will be early Sunday, and upperclassmen will be late morning. Of course, classes begin on Monday, August 23rd and we will have our first official practice that day.

Post your running to the comments, a few of you need to catch up a couple of weeks.

See you soon!

rest for the weary

With the last few weeks being a solid block of training, this week is a well-earned period of recovery and consolidation. Plan a day off somewhere in the week on one of the aerobic recovery days by shifting that day's mileage to other days. And make a point to get as much rest and sleep as you can. Hopefully, an email will be sent to you this week with information detailing move-in, meetings, and physicals. So be looking for that. Our schedule will be finalized very soon and it is listed below. A couple of the dates are still tentative and are noted with an asterisk:

Saturday, Sep 4 / UGA Invitational / Athens, GA
Thursday, Sep 16 / GT v UGA Dual Meet / Athens, GA
*Saturday, Oct 1 / Louisville XC Classic / Louisville, KY
*Friday, Oct 15 / Blue Ridge Open / Boone, NC
Saturday, Oct 30 / ACC Championships / Boston, MA
Saturday, Nov 13 / NCAA South Region / Birmingham, AL
Monday, Nov 22 / NCAA National Championships / Terre Haute, IN

sizzlin' summer

Wow, it's hot! This weather certainly makes running a challenge. Hopefully you are able to run early in the morning or early in the evening. Keep in mind, though, how high heat and humidity are going to affect how you feel. Make sure you are consistently hydrating well. But the heat and humidity are going to elevate your heart rate and because of this, your 80-85% efforts will need to be a little slower so that you don't push into the anaerobic zone. As we have mentioned many times, pay attention to EFFORT, not pace. Run the right effort.

Also, expect a little more fatigue than you would generally associate with the mileage level you are running, again due to the heat and humidity. And this type of weather can wreck havoc on your iron levels.

Everyone seems to be doing very well with the summer schedule. We're only missing weekly reports from a very small number of individuals. As each week goes by, you are laying the foundation for some exciting things to come. Take it one week at a time and make each week count!

Now, post your weekly running to the comments, and go take your daily iron supplement :)

seven weeks down

...and seven to go. This week marks the seventh week of the twelve-week summer plan. And it is now seven weeks to go until our first meet, which will be the UGA Invitational in Athens.

Take some time to think about how your summer has been going. Can you feel improving aerobic fitness? Your runs should be at the right effort and your focus should be on that effort, not on any particular pace per mile. How do your easy aerobic runs feel? your long runs? your 80% runs? and your aerobic fartlek efforts?

Also, look at all the little things. Your sleep and recovery, your iron supplementation, your core strength, and your general strength - are you doing well in these areas?

You don't need to post your own self-evaluation or report it to your coaches, but you should go through the process with yourself.

Then decide how the next five weeks of your summer will go.