SUMMER WEEK #4, & OTHER STUFF

This week is a “dead” week with the MHSAA. Meaning that our school decides that this is a good time to hold our week when coaches are to have no contact. I can still see you guys, and post a workout, but I can’t put you through a workout, or be present while you are doing it. So I may stop by and say hi, but I won’t run with you this week.

IMPORTANT NOTICE:

I went ahead and signed us up for a little fundraiser with the TC track club Wednesday July 9 at 6 pm. They have made it so easy to make $200 in no more than 2 hours I could hardly say no. This is to work their summer run / race series, and we’ll do just that one wednesday. We must have 10 of our runners and at least 1 coach present. We’ll all need to be there before 6 pm, and we can figure on being done by 8 pm, possibly earlier. I need to have any of you who are available call me or e-mail me so that I can make a list of those who are able to commit to working this. The TCTC wants to encourage youth participation and this is one way of encouraging that. So talk to me soon so that I don’t have to call everyone, please.

->  NOTE FOR THIS WEEK:

I learned this at least, by my experiment: that if one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours. He will put some things behind, will pass an invisible boundary; new, universal, and more liberal laws will begin to establish themselves around and within him; or the old laws be expanded, and be interpreted in his favor in a more liberal sense, and he will live life with the license with a higher order of beings. In proportion as he simplifies his life, the laws of the universe will appear less complex, and solitude will not be solitude, nor poverty poverty,nor weakness weakness.                                                                                 If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.                                                    

                                               _ Henry David Thoreau

Those points beg to be pondered and have been by your predecessors. It’s now time for you to do the same. Now is the time to build your foundation. In this immediate case it is your summer training on which your goals will be rested and attained.

The Olympic Trials are in full swing in Eugene, Oregon. Supposedly the USA TV network is covering it – somewhat. Monday night around 12 – 12:30 is the final of the mens’ 5000. Catch it if you can. Adam Goucher doesn’t have an “A” standard qualifier, butt he’s a top contender. If he wants to make the big trip he must finish in the top 3. That means he can’t afford to sit and wait for a kick finish. I think he may go for it and make an honest all guts race out of it, which would push Bernard Lagat, Galen Rupp, Matt Tegencamp, et al to keep up and run hard. This could be a great race. I don’t know what USA network is on charter. So I haven’t seen anything yet. If they do show this race it could be a great one.

Also flotrack.com has interviews of athletes after their events. track and field news (.com) has some coverage also. and letsrun.com has some results too. It’s sad that possibly the best track & field meet in the world this year due to the depth of talent is going on and you can hardly see any of it. The meet organizers are not allowing anyone to film inside the stadium so the USA-tv has exclusive rights. Unfortunately. Remember that they are 3 hours behind us, so if anything is shown it’s later.

Week 3, cycle 1

Sunday – 0

Mon – A – 7 miles comfortable run.

          B – 5 miles comfortable

Tues – A – 6 miles, steady for 4. light tempo run – quicker, for 1 1/2 and then cool down.

           B – 4 miles, steady for 3. tempo for 3/4 & cool down.

Weds. – A & B – 3 miles light run and then strength work

Thurs. – A – 6 miles. 3 mile warmup, then”change gears” for 2 miles – a mild “fartlek”. no pace held for                                more than 1 minute.

               B – 5 miles, as above 3 mile w/u, then 1 mile fartlek, & 1 mile cooldown.

Fri. – A – 8 miles of plain steady run. Not meant to be fast. Just get used to doing the distance.

         B – 5 to 6 miles as above

Sat. – A – 5 miles run as you feel.

         B – 4 miles as you feel.

Remember that as you run this summer- at this point speed is not so important. It is better that you run easily and consistently than push too hard and then become inconsistent because of it. That doesn’t mean “running” at a walking pace however. You need truly run, just don’t race. 

See you soon, Z

WEEK 2 TRAINING & SAFETY

OK, It has been a big start to the summer training season. Big turnouts for the first week. That’s great to see, let’s just work on being consistent. Like I told a number of you last Tuesday; anyone who steps up from what they’ve accomplished in the past will see a great improvement. Those that get out and run 5 to 6 days a week on a regular basis (consistency) will reap the greatest awards at the end of the season. It doesn’t have to be fast work, or the toughest. You just need the regular activity, reasonably done.

So follow the instructions, hard work when it’s called for, easy or steady as it’s stated. It’s important not to push hard in the summer. Now is the time for steady mileage. Accumulating those miles, adapting, and preparing for the intensity once the season begins. Over-training happens easily, beleive me, and don’t gun to find out on your own. 

SAFETY – You can’t be too careful. When the season begins, you’ll learn what I demand for safety. For now: >run facing traffic at all times

>Don’t take up the whole road – on the road – DON”T challenge traffic. Get off the road, you’ll lose every time. Stay to the lane you are running in, or better yet on the shoulder. When on the tart trail or on a sidewalk – half of the path belongs to oncoming traffic, bikes, walkers, etc. – so give it to them. 

>Spread out, watch where you are going. Don’t run like deer in the headlights. Stop, think, look 2 or 3 times before you make a risky or questionable crossing. We want all of you on the team.

###  TUESDAY TEAM CAMP ###

First team camp will be this Tuesday. It’s not mandatory, it will just create a time when I can get together with team members and teach skills and work on creating strengths that are hard to accomplish when we have 40 guys to work with.

Because not everyone will get the idea prior to this Tuesday we will meet at Veterans park as usual. In the coming Tuesdays we will meet at different locations. So stay posted. We will start at 8:00 as usual, and finish by 9:30 – 10.

WEEK 2 training – JUNE 22 – 29

MON – A – 7 MILES STEADY

            B – 5 TO 6 STEADY

TUES –  A – CAMP OR 6  ( 2 OR 3 MILES FASTER THAN THE FIRST)

             B – CAMP OR 4 TO 5 AS ABOVE

WEDS – A – 2-3 & STRENGTH WORK

            B – 2 & STRENGTH WORK

THURS- A – 5 AS YOU FEEL

              B – 4 

FRI – A – 8 MILES STEADY

          B – 6 MILES STEADY

SAT – A – 5 AS YOU FEEL

           B – 4 AS YOU FEEL

Get after it. We have huge potential. The work must be accomplished now to realize that in this coming season.  Hope to see you in the coming week.  Z

SUMMER TRAINING BEGINS

Here it comes. It’s time to begin the summer training. All of you should be quite well rested by now, aside from racing, you certainly aren’t over-trained. There’s been enough time away and it seems there’s many of you looking forward to getting started.

So remember, there are 2 groups in this summer training. As I stated in the meetings; the A team workouts are intended for upper classmen, those that are older and more prepared. If you are new to the team and running regularly or are a Freshman, then I want you to follow the B schedule. Some of the mileage may not be a big challenge, but it’s the consistency that we’re looking for. I prefer that you become accustomed to running 5 to 6 days a week and staying healthy, rather than 3 to 4 days pushing too far.

I will not be starting the “summer camp Tuesdays” this week. I need to find out when we have a mandatory dead week, etc. Anyway we may begin that next week. I’ll announce the location for it each week with this posting. 

I will have the shorts that were ordered with me at the practice on Tuesday at Veterans Park. If you want to order some, I’ll be making another order in the next week, so let me know.

So here it is; as many of you know we train in 3 week cycles. This is the first week of cycle # 1 of 6 that will take us through the Elk Rapids Invite. By that time we just taper for the end of the season.

Each Sunday is a scheduled off day. Rest, recover. Follow the instructions and you should be able to train without any over-training or injury. Wednesdays are strength days. Get used to pull ups, pushups, abdominal work, dips, etc. We do this each Weds. during the season and each of you will be ripped by mid season. For training; Weds. is a recovery day. Strength is the focus.

WEEK 1,  June 15 – 21

Mon. A-7 miles, steady/comfortable running – nothing fast at this time.

         B – 5 steady

Tues.  A – 5 second half faster than the first

           B – 4

Weds. A- 2-3 mile jog & strength

           B – As above

Thurs. A – 7 steady/ comfortable

           B – 5 

Fri.  A – 5 

        B – 3 to 4

Sat.  A – 4 to 5

        B – 3 miles

Keep it light, just log the miles for now. The mileage will increase over the summer. There are 8 weeks of training from now until the beginning of the season Aug. 11.

It’s a good idea to keep a log of your training, If you run 500 miles or more between June 1 and August 22, you can earn a 500 mile club t-shirt. I do need to see the log to verify your training, and 500 miles under your belt will show in your level of fitness and preparedness as well.

Give me a call if you have questions. I hope to see each of you at the morning practices at least from time to time.   Hope you summer is starting out great!   Z

 

SHORTS ORDER / TRAINING

The shorts are in! They are ready and available. Now you just have to figure out how to get yours. I’ll be at Veterans park Tuesday morning for the 8am practice, and I can bring yours then. Let me know you’ll be there, bring the money and you’ll have them. I really don’t want any IOU’s. I’ll have them all bagged for each person. 

I am going to make another order for a few of our alumni. So if you want any more or didn’t get in on the first order – get right with me. $13 is a great price for quality running shorts.

I am also going to begin posting workouts for the summer. So I’ll have next weeks guidline posted this weekend. Look for it. It’s time for all of you to be out there building yourself up. Remember that we start out with easy / comfortable runs. Not too far, not too fast. Just making certain that you get out to get the runs accomplished. Preparation this week gets you set for next week and after that. Don’t over do it, keep it comfortable.   Z

This week in cross

This week – some of you are well rested already, and should be training for the fall. Those that didn’t run track, should be out there getting it done. Running easy miles, comfortable and casual. I am going to start posting workouts soon, maybe even for next week. So if you are ready, then let’s go!

I will be doing Tuesday cross camps this summer. It’s all voluntary, but I would of course like to see a number of you out there each week. I’ll post the location each week with the weeks’ recommended training. With this I’ll be able to spend more time with each of you working on specific aspects of running; form, tactics and strategies, etc. So plan to attend on Tuesday mornings. 

I have a good feeling about this year. Something interesting is brewing, and it feels like it’s going to be different than in the past. I know it’s going to be great, so let’s get busy this summer to make the most of it!

>>>>THIS FRIDAY THE 6th – WE WILL HAVE A MEETING FOR ALL OF NEXT YEARS SENIORS. ROOM G102 AT ABOUT 3:15. PASS IT ON, AND I’LL MAKE SOME PHONE CALLS AS WELL. I WANT TO TALK ABOUT THIS SUMMER AS WELL AS NEXT SEASON, AND HAVE YOUR INPUT. SEE ALL OF YOU “12th GRADERS” THEN.     Z