we talking about practice

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

No changes for this week of training from last week... short goal race pace efforts with long recovery so the overall workout remains aerobic while getting to turn the legs over.  The second workout for the week will be an aerobic-based one, either as a sustained Aerobic Threshold/Easy Tempo or a fartlek.  Our suggestion would be whichever Friday effort you did last week, do the other option this week. Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

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

Fri - sustained Aerobic Threshold/Easy Tempo @ ~75%
        OR  5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%

As always, ask if you have any questions!

Upcoming important dates & times...

PAPERWORK - two sets of forms must be completed prior to Sunday, Aug 10, one set from Sports Medicine and one set from Compliance.  We will verify tomorrow that 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 - physicals will take place Tuesday morning and evening, August 12.  Both sessions must be attended.  Times to report will be sent by Sports Medicine, if this info has not been sent already.  A handful of you have already completed this earlier in the summer.

RETURNEES - returnees who need a physical this year will also need to have this done on Tuesday, August 12.  All returnees will be able to start practice on Thursday, August 14, if Sports Medicine and Compliance forms have been filled out and submitted.

BLOODWORK for all incoming first-year and returnees will be completed as soon as possible.  We will send more information when we can.

JUMPSTART JACKETS - for ALL incoming first-year, Wednesday-Friday, Aug 13-15 @ 10 AM - 2 PM.

Wednesday, 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.
Thursday, August 14 - first practice, time - tbd
Friday, August 15 - practice, time - tbd
Saturday, August 16 - on your own
Sunday, August 17 - long run, time - tbd

competition schedule

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

Week two of aerobic short specificity... 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 sustained Aerobic Threshold/Easy Tempo or a fartlek. Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

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

Fri - sustained Aerobic Threshold/Easy Tempo @ ~75%
        OR  5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%

As always, ask if you have any questions!

XC Schedule:

Friday, Aug 29 - Kennesaw State XC Opener
Friday, Sep 12 - Southern Showcase at Huntsville
Friday, Oct 3 - GT Inv at Fairburn
Friday, Oct 17 - Crimson Classic at Tuscaloosa
Friday, Oct 31 - ACC Championships at Louisville
Friday, Nov 14 - NCAA South Region at Huntsville
Saturday, Nov 22 - NCAA Championships at Missouri

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 9-10
Returning Students: move-in August 11 or 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.

aerobic short specificity

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

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 a sustained longish aerobic run.  Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

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

Fri - sustained Aerobic Threshold/Easy Tempo @ ~75%

As always, ask if you have any questions!

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 9-10
Returning Students: move-in August 11 or 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.

full volume is here

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

Reminder...

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 9-10
Returning Students: move-in August 11 or 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.

Regarding training, for those that are on schedule, the first week at full volume is here.  For others, the build continues.  For Tue & Fri this week...

Tues - fartlek of 5', 4', 3', 2', 1' @ ~80%, r= equal recovery @ ~65%

Fri - fartlek of 6-8 x 3' @ ~80%, r= 2' @ ~65%

Strides, either flat or uphill on Thursday, and S&C circuit on Tue and Fri.  Simple, but not easy.  Stay the course, be patient.

As always, ask if you have any questions!

summer days

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

Reminder...

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 9-10
Returning Students: move-in August 11 or 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.

Regarding training, for those that are on schedule, the build to full volume is almost here.  For Tue & Fri, this week, one 75% Easy Tempo on Tue, short hill repeats or fast strides on Thursday, one fartlek on Fri of 6-8 x 3' @ Easy Tempo to Tempo, so 75-80% with 1' easy recovery.  And S&C circuit on Tue and Fri.  Simple, but not easy.  Stay the course, be patient.

As always, ask if you have any questions!

summer in full swing

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

Reminder...

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 9-10
Returning Students: move-in August 11 or 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.

Regarding training, for those that are on schedule, this week we should add one 72.5-75% Aerobic Threshold/Easy Tempo run for that effort for both Tuesday and Friday.  For those a little behind on the schedule, keep one 72.5-75% Aerobic Threshold/Easy Tempo run on Tuesday.  Make sure you read through the tabs with the annual volume spreadsheet and understand this effort.  Be conservative in determining your paces.  Make sure Thursday contains either some short hill sprints or some fast striding.

Lastly, let's make sure we are starting to complete the designated strength training on Tue and Fri.

As always, ask if you have any questions!

more easy tempo and the important of iron

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

Reminder...

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 9-10
Returning Students: move-in August 11 or 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.

Regarding training, this week keep one 72.5-75% Aerobic Threshold run or Easy Tempo run on Tuesday.  Make sure you read through the tabs with the annual volume spreadsheet and understand this effort.  Be conservative in determining your paces.  Make sure Thursday contains either some short hill sprints or some fast striding.

Last week we talked about the importance of sodium.  This week, let's focus on iron...

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.