SUMMER WEEK #4, & OTHER STUFF
Posted by tcwxc on June 30, 2008
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
