"Most battles are won before they are fought." - Sun Tzu
Patiently building volume through the summer and training at the appropriately level is the preparation that will lead to a successful fall season. This is the last week of just easy running and building our volume up before beginning the next phase, which will consist mostly of short fartlek-type efforts at xc distance race pace with sufficient aerobic recoveries. Keep working to intentionally add cross-training volume, and sending pictures for the facebook summer roll call. #TSN1920
Sunday, July 7, 2019
Sunday, June 30, 2019
TSN1920
Since school is out, at least for all of those not in summer school, this is an educational blog post.
First a reading assignment, two great paragraphs below from "Can't Hurt Me - master your mind and defy the odds", by former Navy Seal David Goggins. If you are looking for a summer reading assignment, I would highly recommend this book. These two paragraphs are outstanding!
Second is a listening assignment, a Final Surge Podcast from last December. It is forty-eight minutes long but definitely worth it. It will help you understand the process of training.
Invest, read, listen, learn, apply...#TSN1920
Final Surge Podcast
First a reading assignment, two great paragraphs below from "Can't Hurt Me - master your mind and defy the odds", by former Navy Seal David Goggins. If you are looking for a summer reading assignment, I would highly recommend this book. These two paragraphs are outstanding!
Second is a listening assignment, a Final Surge Podcast from last December. It is forty-eight minutes long but definitely worth it. It will help you understand the process of training.
Invest, read, listen, learn, apply...#TSN1920
Final Surge Podcast
Monday, June 24, 2019
Summer '19 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.
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.
Sunday, June 16, 2019
xc schedule v.2019
Traveling in Europe so only a short post this week with our upcoming fall season schedule below. As you can tell, we really liked how last season went! There are some rather large gaps between races, even more so than last year, which is good for training. We are considering adding another competition, but so far have decided not to.
Sat, Aug 31 - UGA Invitational, w= 4k, m= 6k / Athens, GA
Fri, Sep 20 - Battle in Beantown, w= 5k, m= 8k / Boston, MA
Fri, Oct 18 - Penn State National Open, w= 6k, m= 5.2mi / State College, PA
Fri, Nov 1 - ACC Championships, w= 6k, m= 8k / Blacksburg, VA
Fri, Nov 15 - NCAA South Regional, w= 6k, m= 10k / Tallahassee, FL
Sat, Nov 23 - NCAA Championships, w= 6k, m= 10k / Terre Haute, IN
Hope to hear from more people on the blog!
Sunday, June 9, 2019
post ncaa's
Just returned from NCAA's at Austin. As always, the championships did not disappoint. Hopefully you had a chance to watch. From one event to the next, some truly inspiring performances! Everyone of us should aspire to line up at the national championships, which will be back in Austin next year!
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 do 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, we'll start up the annual GTTFXC roll call soon, so make sure you take a good pic in something GT that is representative of your summer and send it to us!
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 do 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, we'll start up the annual GTTFXC roll call soon, so make sure you take a good pic in something GT that is representative of your summer and send it to us!
Sunday, June 2, 2019
#404Takeover of the 512
Apologies as the annual volume spreadsheets are late in going out. We will be working to email them this week from Austin.
Below is the schedule for the Yellow Jackets competing in the NCAA Outdoor Track & Field Championships!
(all times listed are Central time)
Wednesday, June 5
8:14 PM - men's 800m semi-final
Thursday, June 6
8:02 PM - women's 100m Hurdles semi-final
Friday, June 7
8:44 PM - men's 800m final
Saturday, June 8
5:40 PM - women's triple jump trials & final
6:12 PM - women's 100m Hurdles final
And with the Championships, let's watch the great execution of even pacing strategy by Dave Wottle in the 800m final at the 1972 Munich Olympics...
Below is the schedule for the Yellow Jackets competing in the NCAA Outdoor Track & Field Championships!
(all times listed are Central time)
Wednesday, June 5
8:14 PM - men's 800m semi-final
Thursday, June 6
8:02 PM - women's 100m Hurdles semi-final
Friday, June 7
8:44 PM - men's 800m final
Saturday, June 8
5:40 PM - women's triple jump trials & final
6:12 PM - women's 100m Hurdles final
And with the Championships, let's watch the great execution of even pacing strategy by Dave Wottle in the 800m final at the 1972 Munich Olympics...
Monday, May 27, 2019
new beginnings for most
While next up is a trip to Austin, TX in two weeks 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 this week, 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 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)!
friday (8:00 AM)
800j, mcmillan wu
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 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 or OFF)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)
(for those off, cross-training is encouraged)
tuesday (8:00 AM)
+ 3 x 400 + 4 x 300 + 4 x 200, r= 90" / R= 4'
+ strength & conditioning
wednesday (9:00 AM)
400j + lunge matrix wu
400j + lunge matrix wu
+ aerobic running
+ general strength circuit
thursday (9:00 AM)
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit
friday (8:00 AM)
800j, mcmillan wu
+ 300 + 500 @ Speed Endurance, r= 3' + grass strides
+ strength & conditioning
saturday (on your own)
light aerobic running
+ stretching
light aerobic running
+ stretching
sunday (time - tbd)
800j, mcmillan wu
+ workout - tbd
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