THIS WEEK IN CROSS COUNTRY (July 30 – Aug 5)

Well I didn’t get your mileage suggestions online on time this week, due to having a large amount of family at my place over the weekend. Yet knowing the interested, motivated and self sufficient young men that you are, I’m sure that you got out there and approximated what you think I would have suggested anyway.

Those that I spoke to at Veterans park didn’t get the mileage in that I would have thought, so today is the greater distance day. Remember that at this point the most important thing is that you train consistently. Because you will be once the season starts, you need to be doing it now also.

Be certain to get out there and sell those car wash tickets! No excuses. No regrets. I’ve sold 5 in one day to 4 people, with a little cash added as donation. I believe I approached 7 – 8 people. Remember to make a full explanation about what it is that you are marketing. Introduce yourself. Once you fully explain what it is and what it’s for, it’s fairly easy, and you are less likely to be turned down. Still even if you are, put a positive spin on it;
use what you learn to polish your approach with the next person. You will be better as a result of your “failures” in sales – just as you will with your running.

A team:
tues July 31 – 10 – 12 steady run
weds Aug. 1 – 3 – 4 + strength
thurs 2 – 11 – 14 comfortable distance run. the distance is the challenge.
fri 3 – 8 – 9 working for distance this week
sat 4 – 6 – at least 6 as a moderate recovery day
sun 5 – 0

B team
tues July 31 – 6 – 7 steady
weds Aug 1 – 2 – 3 + strength work
thurs 2 – 7 – 8 comfortable run, simply tryiing to get used to covering more distance, NOT meant to be hard.
fri 3 – 5 – 6 this distance should be becomiing routine for you.
sat 4 – 4 as you feel -recovery day, an easy run.
sun 5 – 0

TEAM ITEMS AVAIL. TOMORROW

I’ve had requests for our window decals, and now I can’t remember who it was from. So I wanted everyone to know that I’ll have a new supply of the decals available at the meeting tomorrow. Price $5.

I’ll also have the hats for $12 for team members, or $15 for others.
I think I still have the yellow T-shirts, if so they are $10
I do have some sweatshirts – hooded $25
– crew neck $20
(most of the sweatshirts are green, I have a few in grey)

I think that’s it, I’ll have to check the box of goodies.
SO if you’re interested, you can pick these up now, then you’re really ready for the season!

The week of workouts & a gathering / team meeting

Well, we near the end of summer, or at least that time prior to the beginning of the season. I look forward to the meeting on Tuesday, and seeing the vast majority of team members at my place. Beginning Aug. 1 we have to be hands off, but we are not really hands on during the summertime anyway. You just may not see me at Veterans park as much.
So plan to be at my place Tueday at 7pm, big meeting, then just hanging out for a while.

Remember that when it comes to this summer training – you can do this. You also have team members that want you to be able to succeed. If you planned to get out and train, but haven’t done much, what’s holding you back? Please don’t be one of those that comes up to me in October or November and says I wish I had trained last summer. I’ll definitely train more next year!
What if there isn’t a next year? Maybe you’ll graduate. Maybe for some reason you won’t be running. If you determine to be on this team this year, then you need to determine to do your best. You’ll do your best by being prepared, by being toughened up before Aug. 13. Then I can take what you bring to offer and help you to become more than what you anticipate. Otherwise you are asking me to work miracles, and I’m sorry you just don’t ask ANYONE to do that sort of thing. You get out there and do the work yourself. In so doing, you will build not only your ability, but your confidence in your ability. That will build something for the whole team.

remember: THE BODY ACHIEVES WHAT THE MIND BELIEVES.

ONLY THOSE WHO ATTEMPT THE ABSURD ACHIEVE THE IMPOSSIBLE.

Now lets’ go do it.

A’s
Mon 23 – 9 – 12
Tues. 24 – 7 with around 12 – 15 min of fartlek built in.
Weds. 25 – 3 – 4 + strength
Thurs 26 – 10 steady
Fri 27 – 8 with some hills again
Sat 28 – 5 – 6 as you feel
Sun 29 – 0

B’s
Mon 23 – 6 – 7
Tues 24 – 5 with around 8 – 10 min of fartlek (changing gears)
Weds 25 – 2 – 3 + strength
Thurs 26 – 5 – 6 steady
Fri 27 – 4 – 5 with hills
Sat 28 – 4 as you feel
Sun 29 – 0

See you soon! Z

QUESTION?

Does anyone have up to date phone numbers for these team members? :

Alex Goldsmith
Trent Hibbard
Tyler Hanna – I have a #, but doesn’t seem to be effective

e-mail me at zemper@chartermi.net or give me a call at 941-8494 if you can help me to get in touch with these 3. I’m hoping that they know about the change in the meeting by keeping up to date with this site.

<<<once again see all that I’ve posted in July by clicking on the July archive to the left. <<<

!!! TEAM MEETING CHANGED !!!

HERE’S AN IMPORTANT ANNOUNCEMENT >> MANDATORY MEETING

I HAVE VIRTUALLY ALL OF MY FAMILY COMING INTO TOWN AT THE END OF NEXT WEEK, SO I MUST CHANGE THE DATE OF OUR TEAM MEETING. I’M MOVING IT CLOSER TO >> TUESDAY JULY 24, WE’LL STILL MEET AT 7:00 pm.

WE’LL STILL MEET AT MY HOME AT 6128 EDMAR DR., PARKING WILL BE TIGHT, USE THE GRASS, ETC., BUT THE CHURCH PARKING LOT ACROSS CENTER ROAD CAN BE USED AS WELL.

>> DIRECTIONS:
GET TO FRONT ST. & GARFIELD, GO NORTH, (TURN LEFT ONTO GARFIELD IF YOU’RE ON FRONT) COME OUT PENINSULA DR. TO THE SECOND STOPLIGHT. (SPLIT OF PEN. & CENTER RD)
BEAR RIGHT ON CENTER RD., & AFTER THAT STOPLIGHT – LOOK FOR THE THIRD STREET ON THE RIGHT. THAT WILL BE EDMAR DR., TURN RIGHT AND IT’S THE FIRST HOUSE ON THE LEFT. (ON THE CORNER)

THIS IS A MEETING FOR THE TEAM MEMBERS, PARENTS DO NOT NEED TO ATTEND. YOU ARE WELCOME, MANY MAY BE THE MODE OF TRANSPORTATION. IT SHOULDN’T TAKE MORE THAN 1 – 1 1/2 HOURS.

>>> THIS IS NOT AN OPTIONAL MEETING!!
THIS REGARDS OUR PRIMARY FUNDRAISER, YOU MUST BE HERE UNLESS YOU ARE OUT OF TOWN AND JUST CANNOT BE HERE. PERIOD.
WE WILL ALSO DISCUSS CAMP, AND THE PREPARATION FOR THAT.

REV UP YOUR SALES ABILITY. WE’LL NEED TO SELL MANY OF THE CAR WASH TICKETS. REMEMBER THAT WE DON’T BEG FOR MONEY, WE WORK FOR IT. WE OFFER SOMETHING TO THE COMMUNITY IN RETURN FOR THEIR SUPPORT. IF THEY CHOOSE TO BUY A TICKET & NOT GET THEIR CAR WASHED ON THE DAY, THEN THEY JUST MADE A DONATION. THAT’S GREAT! EITHER WAY WE OFFER A QUALITY SERVICE FOR THE MONEY THAT THEY GIVE, AND THEN WE CAN FEEL GOOD ABOUT HAVING TO DO THIS SORT OF THING.

I’LL SEE YOU ON THE 24th UNLESS I HOPEFULLY SEE YOU AT VETERANS PARK BEFORE THEN.
IF YOU’RE LOOKING FOR THIS WEEKS’ WORKOUTS, CLICK THE ARCHIVES FOR JULY ON THE LEFT.

WORKOUTS FOR JULY 16 – 22 (& JUSTIFICATIONS)

Here we go for this week’s training. Good job to those who ran in the cherry fest races! Some good times, but remember that it isn’t about times at this point. It’s simply about getting out there and having a good time with it. Remember that I don’t want anyone racing too much during the summer. For those of you that want to jump into races, please keep it at no more than 4 for the summer. Reason being that you’ll have plenty of races during the season. Now is the time for relaxation and training, preparation.

Speaking of preparation; let me tell you a justification for summer training. All other sports will have the people that make their teams out during the summer working hard in preparation for their tryouts. Of course we don’t have tryouts, but we are no less serious about what we do. As in other sports, you need to be prepared. There is no time like right now, today, AS IN GET YOUR BUTT OUT THE DOOR AND RUN. Get started if you haven’t done so already. We now have less than 1 month before the season begins. You need to be able to run 6 miles with reasonable comfort ideally. Freshmen are encouraged to be able to do this, mainly, just be able to run consistently and for long periods of time.

Now here is how and why it works:
I’ve already stated how training will build you up physiologically. Your aerobic capacity will increase as the capillarization occurs in the musclees that you are working. Don’t do the work, and it doesn’t happen. As I stated with the “A” & “B” team references in the meetings, the mileage that you put in this summer is important to your success beyond your understanding. It is important to build your capacity now BEFORE the season begins. Once the season begins, the training begins to change. Intensity begins to increase, by 3 weeks into the season, the mileage begins to drop. In order for you to be able to handle increased intensity, you need a base of training. In order for you to train and then race at your best, you need a base. There is no getting around it. In order for you to do your best, you need it. My focus is to help you to do your best, as well as to guide the team to accomplish as much as possible both on the course as well as as a cohesive unit. My job is not to get you fit when you show up on Aug. 13, it IS to hone your fitness that you bring to the start of the season.

Are you getting the picture yet? Don’t show up unable to run. Unfit. That shows me a lack of interest. Be able to run a distance. We race 3.1 miles, the first race is the first Saturday of the season. Even though it is like a time trial for us, you need to be able. Aside from that you will have just finished camp, running consistently every day.

The best high school age runners typically run 50 to 100 miles a week in the off seasons. This is historically true. All of the best have run a reasonable amount on a very consistent basis. Those with incredible talent have done very well with less. Those with less talent but incredible desire have run more, and achieved as much or more.
I feel that with my program we can have the average guy run 50 – 70 miles per week and he will be able to achieve great things. He’ll be prepared to excel and he’ll have the confidence in himself to do so. This is mileage that you build up to. As Juniors and Seniors this is what you can accomplish. Geoff Burns will soon be running 70 + miles per week as the season approaches, what will you be doing? He has a specific goal in mind, do you? I hope he forgives me for making an example of him. I do know that he would be very happy to have more team members out there training consistently.

SO here is the workload for this week. IF you haven’t been running, you should go back to earlier posts, and build up. OR call me and we’ll figure out what will get you going the best.

A’s
Mon – 16, 9 – 14 long steady run
Tues – 17, 7 – 8 with a mild 1 – 2 mile tempo run
Weds – 18, 3 – 4 + strength work
Thurs – 19, 10 – 12 comfortable distance
Fri – 20, 6 – 8 WITH HILLS, find hills – run them
Sat – 21, 5 – 6 as you feel
Sun – 22, 0

B’s
mon – 16, 6 – 8 long steady run
tues – 17, 5 with a 3/4 – 1 mile tempo run
weds – 18, 2 – 3 + strength workout
thurs – 19, 6 – 7 comfortable distance
fri – 20, 5 with some hills, pick a hillier route
sat – 21, 3 – 4 as you feel
sun – 22, 0

There you go, make the most of it. Remember to live your life so as not to have any regrets. Z

TRAINING THOUGHTS FOR THE WEEK OF JULY 9th.

HEY, HERE’S THE GUIDE FOR THIS WEEK. REMEMBER THAT IT RAMPS UP A BIT AGAIN THIS WEEK. LAST WEEK WAS A RECOVERY WEEK. THIS TIME IT INCREASES, AND I ENCOURAGE ANYONE WHO IS INTERESTED AND UP TO IT; TO RUN THE CHERRY FEST RACES ON SAT. A FEW OF YOU MAY WANT TO RUN THE 15K, (9.3 MILES) BUT I RECOMMEND THAT THE VAST MAJORITY STAY WITH THE 5K. NO NEED TO EXTEND YOURSELF BY TRYING TO RACE / RUN TOO FAR AT THIS TIME IF YOU ARE NOT PREPARED FOR THAT DISTANCE.

A’s
Mon – 8 – 12 moderate distance
Tues – 7 with a 2 mile fartlek run sandwiched in there (like shifting gears up and down every 30 seconds. 4 gears, slow recovery, to race pace)
Weds – 3 + full strength work
Thurs – 9 – 10 moderate, comfortable run
Fri – 6 – 8 easy, a recovery day
Sat – 7 – 9, race + warmup & cooldown. Or challenge yourself with a tempo run for 2 – 3 miles if you are not racing
Sun – 0

B’s
Mon – 5 – 8 moderate run
Tues – 4 – 5 with a 1 1/2, or 2 mile fartlek run (see description above)
Weds – 2 + strength work (start adding a mild recovery run to this day)
Thurs – 5 – 7 moderate / comfortable distance
Fri – 4 – 5 recovery day, run as you feel. (but run)
Sat – Race, (with w/u & c/d) or challenge yourself with a 1 1/2 – 2 mile tempo run. (tempo = a little slower than race pace. What pace can you hold for that distance?)
Sun – 0

More thoughts will flow later, after I’ve recovered from my massive weekend trip out east. Z

THIS WEEK’S THOUGHTS ON TRAINING…

Well, it’s a busy tiime at the Z household. Renovating the house on Elmwood is really ramping up and we’ll be jetting out of town this week to go to a wedding. So I’m opting for the short explanation for this weeks’ thoughts on training.: Up until now the training has been suggested at a steady increase each week. I work in 3 week cycles, and it’s time for a recovery week.
That means that what I want you to do is to basically copy last weeks workouts – but to knock a little off of the mileage for each day. For example “A” squad would have totaled around 42 – 50 miles for last week, if you take 1-3 miles off of each run this week those people would run around 35 – 42. (or so) Everyone will differ, it’s mainly important that you back it down and recover, because after this week it’ll increase again for 2 weeks. Get the idea?

Anyway I’ll be trying to get next weeks’ training posted before long here. Turnout at Veterans’ park has been slim for a possible 50 guys on the team. Some very notable individuals not there when I’ve stopped by to say hello. Hopfully those of you who were going to do so well this summer haven’t lost that focus. Maybe you’re just on vacation? Z