Some great questions were brought up each day and a variety of topics were covered throughout the week. Below is a summary of each day and the important topics covered. Take the time to read them, and spread the word.
Monday. E.L. Hills
- 3 mile warm up and a 3 mile cool down to and from the hills.
- The E.L. Hills is a 1/2 mile loop with a couple hills. The loop is run at a HARD pace up the hills, and MEDIUM pace for the downhill/flat. No easy running!
- This will be the workout for Thursdays during the summer.
- This should be the fastest/hardest workout of the week during the summer.
- Challenge others and yourself to run faster and get better. Don't get in the habit of saying so and so is always in front of me. Mix it up and try to keep up with some else for a loop or two.
- 2 mile warm up and a 2 mile cool down to and from Wilkshire
- 1/4 mile loop around the soccer fields at Wilkshire
- Leapfrog. Running in a single file line at an easy to medium pace, trying to keep the group together for as long as possible. The last person in line SPRINTS to the front. Once they reach the front, the next person goes. The rotation continues for the entire run.
- While running this workout one is supposed to work on "changing gears" on the drop of a hat, i.e. going from an easy/medium pace to a sprint in the matter of a stride or two. Not building up your speed over a long distance.
- Grant Robinson and Good Form Running from Playmakers talked about what is "good" running form.
- Everyone is different and has a unique style of running. Have you ever notice that you can sometimes tell who is running towards you, and you can't even see their face. You can just tell by the way they run.
- There are common principles of good running form that everyone should work on daily. No one will ever have perfect running form, but you can work on it for the rest of your life to stay healthy and injury free, which will allow you to train harder and run faster.
- Key points to keep in mind while you are running...
- A slight lean forward from the hips to the shoulders. Very slight. Don't crunch over from the hips. Keep your chest up and don't sit back with your hips.
- Keep your hands around hip height and at your side. Don't bring your hands out in front of you or across your body.
- Leave your feet behind you. Don't put them out in front of you. If you are reaching out with your feet and landing on your heels, every time your heel hits the ground it is like putting on the breaks. Land mid-foot and under/behind our body/hips.
- Team Camp - Time Trial...
- The Time Trial for team camp is only 2 days before we leave for Team Camp. This gives everyone a short notice on whether they will be going to Team Camp or not. Think positively and come prepared to run fast! Top 11 plus one additional freshmen will make the roster for Team Camp. This makes for a maximum of 24 runners at camp. 12 boys and 12 girls.
- We will only be taking runners who are prepared to run hard at camp, so the numbers could be less than 24 if the coaching staff feels someone will not benefit from camp.
- What if you have a bad day? We need to stick to the top 11. If you show up to the time trial very prepared and still have an off day many of you will still be able to make the top 11.
- Nutrition...
- What to eat before you run in the morning? This will vary from runner to runner, but a general rule is that the food should be something light and that does not fill you up. Stay away from foods with fat and protein, which slows the digestion. Stick to things like a granola bar, toast and honey, 1/2 a bagel, and something to drink like water, diluted Gatorade, or juice.
- The Legend 5 & 10 mile trail run will be on Saturday, August 1st.
- Race website. http://www.runlegend.com/
- Freshmen and Sophomores should do the 5 miler
- Juniors and Seniors should do the 10 miler
- If you live within running distance of the Meadow Track, I would like to encourage you to use it at least once a week if you can. Run to the track, do a mile or so on the track, then run home. Time your mile to get a feel for what kind of pace you are running. You don't have to run the mile HARD or anything. You just want to become aware of what pace is EASY for you... what pace is MEDIUM for you.... and what pace is HARD for you.
- Links to some of the videos we watched.
- http://www.brooksrunning.com/Videos/
- http://www.runnerstribe.com/videos.php
- It was a pleasure to watch you all work hard and put in a solid effort for you prediction run.
- Many of you have made great progress over the last year. Keep up the good work and the trend will continue. Encourage your teammates to do the same.
- As a whole the group ran great. We talked a little about being average, and that everyone at camp is above average. As a coach I don't know 100% how you are feeling when you are running a certain pace. I can see external signs of discomfort, but only yourself really knows what you are feeling. From my vantage point I think there are a handful of runners on the team that can push themselves harder.
- Really be aware of how the pace feels on all your runs. Get used to running at all three efforts. What does if feel like to run EASY? What does if feel like to run MEDIUM? What does it feel like to run HARD?
- As you get in better shape, all three of these paces should get faster. We need to work on improving at all three of these speeds so your race pace can be at its maximum.
Name. Finish Time. Predicted Time. (difference)
- Emma C. 31:11. 31:00 (:11)
- Sierra B. 36:50. 37:20 (:30)
- Jordan S. 32:26. 33:00 (:34)
- Tara M. 32:26. 33:27 (:59)
- Ellen C. 36:22. 37:20 (1:02)
- Lindsey P. 34:20. 33:00 (1:20)
- Kristen K. 46:24. 38:20 (8:04)
- Ian H. 25:18. 25:22 (:04)
- Dan. A. 29:50. 30:00 (:10)
- Travis S. 26:35. 26:00. (:35)
- Grant W. 31:50. 32:30 (:40)
- Logan K. 28:59. 28:00 (:59)
- Ian M. 26:22. 25:20 (1:02)
- Alex V. 26:40. 25:23 (1:23)
- Wes G. 33:36. 30:00 (3:26)
- Adam O. ?
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