INFO FOR RETURN TO CAMPUS - READ CLOSELY

Upcoming important dates & times for XC group...

PAPERWORK - two sets of forms must be completed prior to Sunday, Aug 11, one set from Sports Medicine and one set from Compliance.  Links to both sets have been sent to you.  Check your email, GT email and personal email.  For returnees, check Teamworks.  If you have not received paperwork to complete, notify coaches as soon as possible.

ALL INCOMING FIRST-YEAR and TRANSFERS - physicals will take place Sunday evening, August 11 and Monday morning and evening, August 12.  All three sessions must be attended.  Times to report will be sent by Sports Medicine.

RETURNEES - returnees who need a physical this year can have it done on Monday, August 12 if in town in time, or done on Sunday, Aug 18.  Please RSVP to Sports Medicine through Teamworks regarding which date you will attend for physicals.  All returnees will be able to start practice on Wednesday if Sports Medicine and Compliance forms has been filled out and submitted.  Bloodwork for ALL returnees will take place either Monday, August 12 or Monday, August 19.

JUMPSTART JACKETS - for ALL incoming first-year and undergrad transfers, Monday-Friday, Aug 12-16 @ 10 AM - 2 PM in the Gordy Room in Wardlaw.

Tuesday, August 13 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  Academic meeting will follow, and then TEAM MEETING will follow.  Dinner after team meeting.
Wednesday, August 14 - first practice at 3:30 PM, dinner after
Thursday, August 15 - practice at 3:30 PM, dinner after
Friday, August 16 - practice at 6:30 AM, breakfast after
Saturday, August 17 - long run, time - tbd
Sunday, August 18 - physicals for returnees who did not complete on Aug 12

Workouts for this week...

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

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

speeding up

Week two of aerobic short specificity... some short goal race pace efforts with long recovery so the overall workout remains aerobic while getting to turn the legs over.  Again, the second workout for the week will be an aerobic-based one, either as a fartlek or a sustained Easy Tempo.  Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery

Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

Again, reminders...

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.

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

changing phases

It's time to move into a three-week phase of aerobic short specificity.  In essence, some short goal race pace efforts with long recovery so the overall workout remains aerobic while getting to turn the legs over.  The key is to make sure you take long enough recoveries.  The second workout for the week will be an aerobic-based one, either as a fartlek or a sustained Easy Tempo.  Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery

Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
       OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
       OR 75% Easy Tempo run

Again, reminders...

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.

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

the heat is on

Sorry for the late post!

Again, reminders...

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.

For those on the schedule, this is the first week at full volume.  Because of that, let's keep only one 75% Easy Tempo on Tue or Fri, short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

The week should look the same for those not yet reaching full volume this week.

Lastly, slow down in the heat and humidity!

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

simple but not easy

Reminders...

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.

The build to full volume continues.  One 75% Easy Tempo on Tue or Fri, short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.  Simple, but not easy.  Stay the course, be patient.

Huge congrats to KE and CM!

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

easy tempo time and iron

Reminders...

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.

The annual volume spreadsheets have (finally!) been sent out.  This week gets a little closer to full volume.  Also, you can begin to make either Tue or Fri a ~75% Easy Tempo run.  Continue with the short hill repeats or fast strides on Thursday.  Also, you should begin the S&C on Tue and Fri.  Just be conservative with your number of reps as you start back.

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

Also, it is always a good time to touch base on the importance of iron!  Especially, given this news story from the article below...

Almost 40 per cent of US girls and young women have low iron levels

Below is a link to a really good article, for those of you who want to read up on this very important topic...

http://www.runningwritings.com/2017/04/low-ferritin-and-iron-deficiency-anemia.html

For those who don't want to read, because it's summer and all, here are some important bullet points:

*one study showed by the end of a cross country season (i.e. the point in the season where you want to be your best), iron deficiency had increased to 17% of boys and 45% of girls.  And in those who were not classified as iron deficient, the majority had a decrease in their serum ferritin levels.

*the above numbers were found in using the conservative standards for iron deficient serum ferritin levels used in the general population of less than 12 ng/mL.  A case can be made that for endurance athletes, serum ferritin levels less than 40 ng/mL should be considered iron deficient.

*ferrous sulfate, taken with vitamin C, is the weapon of choice to raise serum ferritin levels; while tea, calcium, phosphorus, magnesium, and antacids should be avoided as they inhibit the absorption of iron. One study showed that simply putting a slice of cheese on a hamburger reduced the amount of iron absorbed by 50-60%!

*because of the above, the iron in a multivitamin is almost useless.

Additionally, an article released last year in Outside magazine (link below), demonstrates not only the importance of iron supplementation, but that supplementing every other day was just as effective as supplementing every day.  Either way, though, you have to be intentional about taking iron and not forgetting!

https://www.outsideonline.com/2415334/iron-increase-methods-athletes

Suffice to say, your serum ferritin levels are very important to your aerobic performance.  If you are not managing your iron intake and absorption, you are putting your performance in jeopardy.

attaining excellence through competition

Reminders...

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.

Training for this week... let's have a consolidation week and keep our volume at 70% of your full volume week.  For those that are behind on the schedule, you can use this week to get closer to being on schedule.  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.

XC Schedule:

Friday, Aug 30 - Kennesaw State Inv
Friday, Sep 13 - Southern Showcase at Huntsville
Friday, Sep 27 - Gans Creek Classic at Missouri
Friday, Oct 4 - GT Inv at Fairburn (formerly Asics Inv)
Friday, Oct 18 - Arturo Barrios Inv at Texas A&M
Friday, Nov 1 - ACC Championships at Wake-Med
Friday, Nov 15 - NCAA South Region at Tallahassee
Saturday, Nov 23 - NCAA Championships at Wisconsin

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