Summer '18 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.

xc schedule v.2018

Traveling in New England so only a short post this week with our upcoming fall season schedule below...

Sat, Sep 8 - UGA Invitational, w= 5k, m= 7.5k / Athens, GA

Fri, Sep 21 - Battle in Beantown, w= 5k, m= 8k / Boston, MA

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

Fri, Oct 26 - ACC Championships, w= 6k, m= 8k / Boston, MA

Fri, Nov 9 - NCAA South Regional, w= 6k, m= 10k / Tallahassee, FL

Sat, Nov 17 - NCAA Championships, w= 6k, m= 10k / Madison, WI

Hope to hear from more people on the blog!

hail eugene

Hopefully you watched the NCAA Championships on TV last week.  Truly, as always, an awesome track & field competition with some unbelievable performances in inclement weather - wind, rain, even hail! The last thirty minutes of the women's competition on Saturday was magical to watch.  Now, before you go any further, take five minutes to read this story about a competitor who raced in the final of the women's 1500m...

https://www.runnersworld.com/runners-stories/a21081488/university-of-toledo-runner-comes-back-from-burns/

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 to 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, at the end of the season we asked everyone individually "what do you bring to the team". Continue to think about that question.  For those joining the team next year, consider how you would answer that question. At some point you will very likely be asked!

hayward field finale

This weekend's NCAA Outdoor National Championships will be the last track meet ever held at historic Hayward Field on the University of Oregon campus.  Below is the schedule for the Yellow Jackets!

(all times listed are Pacific time)
Wednesday, June 6
6:14 PM - men's 800m semi-finals
7:08 PM - men's 10,000m final
Thursday, June 7
5:02 PM - women's 100m Hurdles semi-finals
Friday, June 8
6:44 PM - men's 800m final
Saturday, June 9
4:12 PM - women's 100m Hurdles final

two to eugene in two weeks

While next up is a trip to historic Hayward Field in Eugene (aka TrackTown USA) for the NCAA National Championships, for almost everyone 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, but for the next 2-3 weeks, it should be pretty simple.  For the first week back, just plan on 3-4 light runs of 3-5 miles. For the second week, plan on 4-5 runs of 3-6 miles.  And then for the third week back, move to 5-6 runs of 4-8 miles.  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.

Recommended strength-training will also be sent out.  The summer is a great time to work on improving general strength and core strength.  Also, working on mobility and recovery should always be a part of your routine.

We discussed the addition of aerobic cross-training to our weekly training, so let's begin that now with committing a minimum of 60 minutes of cross-training each week.  Aqua-jogging, elliptical, swimming, biking, stair-climbing, walking, rowing...all are good.  Do 60 minutes of one, or do several that add up to 60 minutes.

Take some time also to assess areas of weakness you may have and pick one that you think is most important.  Work intentionally on improving that area so that not only is it no longer a weakness, but that it becomes a strength.  It could be physical, such as weak hips or glutes, it could be lagging aerobic ability, or it could be areas such as confidence, mental toughness, dealing with stress or adversity.  Research it and work on it intentionally, i.e. with purpose, focus, and correctly.  If you need help with coming up with something to work on, contact your coach(es)!

monday (on your own)

40-60' of light aerobic running

tuesday (7:00 PM)

+ 800m:  speed development, 4 x 100 + 2 x 120 + 1 x 150, r= 5', 6'
+ 3000SC & 10k: Threshold run, w= 4800m / m= 6400m

+ strength & conditioning

wednesday (7:00 PM)
400j + lunge matrix wu

+ aerobic running

+ general strength circuit

thursday (7:00 PM)
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit

friday (7:00 PM)
800j, mcmillan wu

+ 800m: speed endurance, 3 x 300
+ 10,000m: AE Power and faster

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching
(3000SC - Nashville Music City Distance Carnival)

sunday (time - tbd)

travel to Eugene

#WATT

destination tampa

What started with the whole team back in August moves to Tampa this week with three men and three women for the NCAA East Preliminary Round!  Competition starts on Thursday and ends on Saturday, so make sure you keep up with the team's results.

For those not going to Tampa, you should be either taking a break or just maintaining some light running through May until the new schedule starts up in June.  Stretching, mobility, and recovery should still be part of your daily routine.

monday (8:30 AM)

800m & 10k:
mcmillan wu
+ 3 x 2 x 200, r= 400j
(set 1 @ 5k-1-2" + set 2 @ 5k-3-4" + set 3 @ 5k-4-6")
3000SC & 5k:

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday (7:00 AM)

3000SC & 5k:
mcmillan wu
+ 3 x 2 x 200, r= 400j
(set 1 @ 5k-1-2" + set 2 @ 5k-3-4" + set 3 @ 5k-4-6")
800m & 10k:
light aerobic running or OFF

+ 6-8 x technique strides on grass
+ travel to Tampa

wednesday (time - tbd)
800j + dynamic wu
+ 800m & 10k:  light aerobic running + 2-3 x 200 @ RP
+ 3000SC & 5k:  light aerobic running + hurdle drills + strides

thursday (time - tbd)
800j + dynamic wu
+ 800m & 10k:  AM shake-out + PM COMPETITION
+ 3000SC:  light aerobic running + 2-3 x 200 @ RP
+ 5k: light aerobic running + stretching & mobility

friday (time - tbd)
800j + dynamic wu

+ 800m & 3000SC:  AM shake-out + PM COMPETITION
+ 5k:  light aerobic running + 2-3 x 200 @ RP

saturday (time - tbd)
800j + dynamic wu
+ 5k:  AM shake-out + PM COMPETITION
+ 800m & 3000SC:  light running on own

sunday (time - tbd)

aerobic running
+ cool-down exercises
+ recovery strategies

post-season prep

For those continuing, see below.  For those finished, time for a break to regenerate.  Then time to get back to work!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (7:00 PM)

+ 800 & 1500:  11 x 200 cut-downs, r= 90"
+ 3000SC & 5k/10k: Threshold run

+ strength & conditioning

wednesday (7:00 PM)
400j + lunge matrix wu

+ aerobic running

+ general strength circuit

thursday (7:00 PM)
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit

friday (7:00 PM)
800j, mcmillan wu

+ 800 & 1500: 400, 200, 300, 200, r= 3', 2', 3' + 1600j + 1 x 500
+ 3000SC & 5k/10k: 3 x 3 x 400 cut-down from 5k pace

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
#WATT