Saturday, August 25, 2012

Time Trial #2

The time trial today was pretty phenomenal.  Nearly everyone improved dramatically.  See above for updated results!  Great job runners.  Week 2 is over.  Rest is in order.  We back off the hard high mileage we've been doing and focus on shorter warm-ups, specific speed work and short cool downs.  

Please take a moment and comment on the previous post about Houck's pool party--as to what you are going to bring if anything.  5pm, remember.  

Monday, practice is at 3pm with your uniforms on for photos.  Then we hit the course at 3:30 for our first afternoon practice.  

Friday, August 24, 2012

Two Things . . .

1st:  Time Trial #2 tomorrow.  Be ready.
2nd:  Houck's house, 5pm on Sunday, for a Cross Country pool party.  If you would like to bring anything to eat, snack on, etc., please comment to this post so all can see what you're bringing.  

Thursday, August 23, 2012

Well . . . well . . . well . . .

Some of you seem to be reading the blog.  Good.  Today, we ran 3x1-milers.  It went well, for most of you.  Some of you are starting to see the ever-so-slight injuries creeping in.  This is from a lack of summer training.  Work through it as best you can.  Remember--no practice, no racing.  But if you're hurt, please sit, stretch, ice, and try to recover.  

Ask yourself these questions:  Am I running my evening minutes? (this is done to work out the lactic acid that built up during the intense morning workout)  Did I do my Danielle Stretches (more than at practice)?  Did I ice properly after I got home?  Did my nutrition today reflect my positive running attitude? 


The things your coaches have you do are absolutely based on solid scientific evidence.  You cannot neglect your body's right to recover and prepare for future workouts.  

Good work today.  I like to think we are bonding as a unit, working toward common goals, and having fun in the process.  

Wednesday, August 22, 2012

Ran Course

Does anyone actually look at this? 

Tuesday, August 21, 2012

Reservoir Sorts Out the Weak

We ran so long and far on Reservoir that I got tired watching all of the steam come off of the hot, sweaty, tired bodies.  We ran up to 10 cycles of each of the three sections of the hill today.  Then we ran one full cycle just to prove that we weren't ready to quit.  Amazing.  

We are ready to push the envelope this year.  We are ready to repeat, again, for the 5th time.  And we have a full squad of runners at each level for the first time since I started coaching--eleven years ago.   I'm excited.  Very.


Today we took another chunk out of Reservoir.  We will not back down.  And it was one hill of a good time!

Monday, August 20, 2012

2nd Monday Blues

Today went well.  We ran many, many 200s.  In fact, the varsity boys ran 30x200m while the girls and the junior high boys ran 24x200m.  The junior high girls ran 20x200m.  This was another high mileage day then.  Tomorrow will be another hill workout.  We need hills because they simulate speed work without having to go as fast.  Reservoir works nicely.  

We talked about soreness vs. injury today.  Remember, if you're injured--you hurt so badly that your running is greatly affected and you risk furthering the injury, then be certain to sit, ice, and stretch.  But, as you know, if you sit out of our workouts, then you are risking further injury if you race.  If you can't practice (for whatever reason--injury, appointments, whatever) then you can't race, because you are not putting in the miles to make you race-ready--both physically and mentally.  Plus, it is a slap in the face to those who are logging every mile during practice and in the evening.

Every day you get to choose.  Will today be a good day?  A bad day?  Can today be a day that I get to build my character and become the person I'm capable of becoming?  Or is it a day of indifference?  You decide every day what person you are.  

Choose well, my young padawans.

Also, Nate texted me and said his first week went well.  He logged 75 miles and felt great.  He wishes us well.  Go Nate.  Go UNC-Charlotte 49ers!