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!

First Time Trial

We had a grand start to the official timing of events.  We appear ready and poised to decide if we want to compete for Region 3 championships.  The first day of time trials went better than expected considering all of the miles we logged this week.  Check out the results above "Time Trials 2012."  

Sunday--60 minutes for varsity; 30 minutes for junior high.  
Fair--go and enjoy!

Reservoir and More

Today we took a little bite of Reservoir.  Just a taste.  Tomorrow we race.  Let's see what we've got!  First time trial:  9am whistle. 

Long Day . . .

Today was our long run day, so it was a long day!  Houck and I ran nearly 8 miles so the faster members on the team did 11-12 or more.  It was hot and humid and just right!  

Tomorrow we run fartleks and spend a bit of time getting acquainted with Reservoir hill.  I wonder if we'll be friends?  We shall see.

Stay healthy.  Race day Saturday coming up.  Whistle blows at 9 sharp.  You need to stretch and run a warm-up so plan accordingly.  No later than 8:30 would be my recommendation. 

Day 3

400s today.  Lots of them.  All went fairly well.  More soreness/minor injuries happening.  We have to prevent.  It is the best cure.  Be sure to drink LOTS of fluids.  Salt intake is a priority which is why sports drink work so well--they contain a high level of sodium which aids hydration and recovery.  Be on top of your health.

Parent meeting tonight at 7:30 at SES playground pavilion.  See you there. Fuzzy is running from there tonight at 7:30 for anyone interested in getting in their evening minutes with a group.  

Good practice.  Tomorrow is a long easy run as our workout.  

Day 2: 800s Were . . . Well, 800s

Today was tough.  But we can thank God that the weather was cooperative.  Our varsity boys ran 8x800s.  That's 4 miles of speed work.  So, we ran a 10 min. pre-warmup (about 1 mile +), a 30 min. warm-up (4 miles), 4 miles of speed work, a 2 mile easy run after to recover, then 5x100s (about 1/4 mile) then our cool down (15 min. of very slow recovery running) of probably 1 mile.  For the varsity boys, that's 12.25 miles today.  Then tonight's 20 min. run will be another 3 or so.  So 15 miles.  That's a day!  All other runners can drop a few miles off here and there based on less speedwork and warmup time.  Best guess = jr. high girls still did 8-9 miles today.  WOW.

We are coming together!  I saw much.  Several things to point out: 1. Many runners, after having completed their own work, went and ran with teammates.  That is leadership.  It is not really a coach-able trait.  It is something you are born with or consciously choose to make yourself into.  I am very proud of all who step up and help in this way.  2. Injuries vs. soreness--Always ice, drink chocolate milk (if you can) after practice, and do your Danielle Stretches.  You have to be diligent to prevent injury.  Soreness is acceptable because it means you worked hard.  Injury is where we have to stop and evaluate the best route to recovery.  Let your coaches and trainers help you figure out the difference.  3. We say goodbye to Mackinzie.  Mack--you are one of us.  4. I'm sure there's more that I can't think of because I'm busy.

All paperwork is due tomorrow.  All of it.  Parent meeting at 7:30pm at SES pavilion.

400s are tomorrow.  I can't wait.

1st Practice: Check!

Day 1 is officially over (except for your evening minutes--varsity 20 min.; jr. high 10 min. some time this evening).  

Today we only ran about 5 miles, maybe 6.  It was a day for talking and choosing how we would progress.  

I am very proud of all who gave their all today.  Keep it up.  Come back tomorrow.  It will get better.  You have to fight that negative voice in your head.  It is not real.  You get to choose every day to be the person you want to be.  I believe in you.  I do.

Tomorrow is a big day.  We are going to put in many more miles.  Remember to take an ice bath after running every time.  Do your Danielle Stretches after running every time.

Fuzzy is running at the Dam tonight at 6:30 if you care to join him.  

Parent Meeting at SES playground pavilion at 7:30 on Wednesday.

Great day.  See you tomorrow.  Leave a comment if you are checking out the blog; it lets me know you are here!  Thanks.