Buzz Runs

Sunday, June 26, 2022

everybody matters or nobody matters

Reminder of move-in dates...

Incoming first-year: move-in August 12-13
Transfers: move in August 13
Returning Students: move-in August 14

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.

Training for the this week and for the next few weeks is pretty straight forward... one long run, one to two "easy tempos", hills or fast strides on Thu, and one day off. This is week five of gradually building mileage, so shoot for 80-85% of full volume this week. Next week will be a consolidation week with slightly lower volume. The only real danger right now is overdoing the "easy tempos" and the recovery days. If you finish runs and wonder if you are actually going too easy... you've probably nailed the effort perfectly!

Lastly, below is from former Navy Seal and author of "Can't Hurt Me", David Goggins, is his description on how to be a great teammate...

"A lot of people in life want to feel victory with putting in minimal work. While being a part of a team is very important, you don't want to be the team member who gets carried through every evolution.

When I was going through training, we used to carry these logs. There were 6 people on one log so it was easy to hide out on that log. People could act like they were trying their hardest by the look on their faces. In reality, while there were 6 people on that log, only 3-4 were truly carrying it. In addition to the log, they were also carrying the other 2-3 people that weren't pulling their own weight.

I got a chance to realize all of this when they made the lie detector log. This particular log had six different small logs connected by a chain therefore each person had to carry their own. Under this log, there was no hiding and therefore they got exposed.

While team is very important, you must first be a good individual with maximum accountability. Make sure when you are pulled from the team and put on the lie detector that you are not the weakest link!

Never hide amongst the strong pillars in your team. Make sure you work your ass off to be one of them! Stay hard!"

TEAM > TEAMMATE > SELF

#MTM #chopwoodcarrywater ⬈🝚x🝚 #ambitiontoexcel #WILDDOGS

Sunday, June 19, 2022

summer def in full force

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 12-13
Transfers: move in August 13
Returning Students: move-in August 14

For the upcoming week of training, plan on 5-6 light runs again, now totaling ~75% 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.

As with last week and going forward, add a ~70-75% "easy tempo" run on Tuesday's. Run your normal mileage for the day, using the first mile to warm-up a little. Then progress the run to about 70-75% effort. This effort should NOT feel like a "workout" day, rather just a quality distance day. Make sure you are feeling strong throughout and not struggling to the finish. Don't worry about pace, just focus on running by feel.

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 #actachieveactualize #professionalism #juice #chopwoodcarrywater

⬈🝚x🝚 #ambitiontoexcel #WILDDOGS

Monday, June 13, 2022

and so it begins

Working on move-in dates and fall xc schedule, hope to post to blog in next couple of weeks...

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater

⬈🝚x🝚 #ambitiontoexcel #WILDDOGS

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.

For those ahead of schedule, for this week and going forward, add a ~70-75% "easy tempo" run on Tuesday's. Run your normal mileage for the day, using the first mile to warm-up a little. Then progress the run to about 70-75% effort. This effort should NOT feel like a "workout" day, rather just a quality distance day. Make sure you are feeling strong throughout and not struggling to the finish. Don't worry about pace, just focus on running by feel.

For those on schedule, if you are feeling good and want to add the 70-75% effort on Tuesday, go ahead with it.

As always, if you have any questions, reach out!

Monday, June 6, 2022

hayward field on deck

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

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

Week two of training on the new schedule. Sorry for the delay in sending out the new annual volume spreadsheets! For this week, 4-6 light runs totaling 50% of your full volume week. Add some short hill repeats or strides on Thursday.

NCAA CHAMPIONSHIPS

mon - travel to Eugene, OFF or light shakeout

tue - (AM time - tbd) workout tbd

wed - (AM time - tbd) aerobic running + hurdle drills

thu - (AM time- tbd) light workout tbd

fri - (AM time - tbd) light aerobic running + 2-3 x 200 @ RP

sat - (AM shakeout - tbd) NCAA CHAMPIONSHIPS - 5000m

sun - travel to Atlanta + light aerobic running

Monday, May 30, 2022

road to eugene

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

The road to Eugene continues next week with Nicole in the 5000m and future Yellow Jacket, Helena, in the 3000SC! The 5000m Final is scheduled for Saturday, June 11 at 4:25pm PST and the 3000SC Semi-Final is on Thursday, June 9 at 6:02pm PST. Send positive vibes to both as they prepare to compete in Tracktown USA!

For everyone else, the road to Eugene'23 begins this week!

Hopefully the 2021-22 annual volume spreadsheets, with summer notes and recommended summer training, will go out this week. In the meantime, for those who are getting back to training, estimate your first week back at 40% of the full volume week you sent us, generally in 3-5 light runs. Cross-training can be added on non-running days as desired, and 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.

TEAM > TEAMMATE > SELF

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

NCAA CHAMPIONSHIPS

mon - OFF

tue - (8:30 AM) 6 x 1000 @ Threshold, r= 200j + 400j + 6 x Cherry St hill

wed - (8:30 AM) aerobic running

thu - (on your own) light aerobic running + 6-8 x strides

fri - (6:45 AM) Threshold to VO2max run (5k + 1k)

sat - (on your own) light aerobic running

sun - (AM time - tbd) long aerobic running

Monday, May 23, 2022

indiana bound

Below is a re-post from last week regarding what a "break" should look like. Everyone should be in various stages of this break. In years past, we set up individual year-end meetings. Honestly, we are not sure individual meetings will happen this year. Most likely, some form of virtual group meetings will take place. However, one thing we need to do in the meantime is determine a full volume mileage week for next year. 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.

NOTE: with all but one 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 some 3-5 short strides at ~5k pace during 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.

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass