I'll be out of town on vacation all week, starting today. I may not have any internet connection until Friday, so I'm not sure you'll see any blog updates, but I'll see what I can arrange.
Real training starts today. Have fun with the training this summer! Find a way to do something interesting at least once per week.
I'll be running every day of my vacation; how about you?
Monday, June 29, 2009
Sunday, June 28, 2009
Types of Training - Strides
Here is a very nice, one-page description of Strides.
For our purposes, when you think Strides, think 100 meters (15-20 seconds if you are in an unmeasured area). Break the strides into thirds: one-third acceleration; one-third at a fairly quick pace (but not a full sprint); final third with a slight deceleration. You can focus on different areas on each repetition, some of the things to think about include:
- Quick turnover (think feet on hot coals)
- Smooth, proper form (think strong, fluid motion)
- Horse & Rider (relaxed upper body, while the legs do the work)
Don't loaf thru these; you will not achieve any of the desired benefits. On the other hand, don't turn them into all out sprints; you will not be able to maintain proper pace and form thru the full set.
For our purposes, when you think Strides, think 100 meters (15-20 seconds if you are in an unmeasured area). Break the strides into thirds: one-third acceleration; one-third at a fairly quick pace (but not a full sprint); final third with a slight deceleration. You can focus on different areas on each repetition, some of the things to think about include:
- Quick turnover (think feet on hot coals)
- Smooth, proper form (think strong, fluid motion)
- Horse & Rider (relaxed upper body, while the legs do the work)
Don't loaf thru these; you will not achieve any of the desired benefits. On the other hand, don't turn them into all out sprints; you will not be able to maintain proper pace and form thru the full set.
Saturday, June 27, 2009
Next Week's Training
OK, next week is the first official week of summer training. Time to join your teammates in the weight room and at Captains' practices. Lifting will be at Schroeder at 9am on Tuesday and Thursday. The captains are giving you an AM and PM option on Mon/Wed/Fri. Both options are at Webster Park. The AM session is at 9am, the evening session is at 7pm. Be there, or be a quadrilateral with equal length sides and all right angles.
Next week's plan:
Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.
Beginner
1 "long" run (4-5 miles)
1 day of hill running (include at least 4 minutes of strong uphill running)
3 easy days of running (3-4 miles, plus 6 strides)
2-3 days of X-training
3 days of core!
Intermediate
1 4th of July race
1 "long" run (6-8 miles)
1 day of hill running (include at least 5 minutes of strong uphill running)
3 easy days of running (3-6 miles, plus 8 strides)
2-3 days of X-training
3 days of core!
Advanced
1 4th of July race
1 "long" run (9-10 miles)
1 day of hill running (include at least 6 minutes of strong uphill running)
3 other days of running (5-7 miles plus 8 strides)
2-3 days of X-training
3 days of core!
Next week's plan:
Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.
Beginner
1 "long" run (4-5 miles)
1 day of hill running (include at least 4 minutes of strong uphill running)
3 easy days of running (3-4 miles, plus 6 strides)
2-3 days of X-training
3 days of core!
Intermediate
1 4th of July race
1 "long" run (6-8 miles)
1 day of hill running (include at least 5 minutes of strong uphill running)
3 easy days of running (3-6 miles, plus 8 strides)
2-3 days of X-training
3 days of core!
Advanced
1 4th of July race
1 "long" run (9-10 miles)
1 day of hill running (include at least 6 minutes of strong uphill running)
3 other days of running (5-7 miles plus 8 strides)
2-3 days of X-training
3 days of core!
Next Week's Training
will be posted on Saturday. I'm too tired tonight.
Also, coming soon: information on Core workouts and Strides!
Also, coming soon: information on Core workouts and Strides!
Tuesday, June 23, 2009
Types of Training - Long Days
At this point in our training cycle, we are just trying to rebuild a base. The number one workout during this phase is the long run. As I mentioned on Attackpoint, long is relative. The things to remember about long runs are:
1) The pace should be easy (see the Easy Run entry).
2) You should increase the distance by about 1 mile per week, consistently, but pulling back every third or fourth week.
3) Start easy, finish strong is MUCH better than start strong and fade. In fact, for our veteran runners, some of the long runs should have the last third be 30 seconds or so per mile faster than the easy pace that they run the first two-thirds.
4) Hydrate!!! It is finally warming up here in Rochester. Drink early and often throughout the day. If you will be out for more than 30-40 minutes (less if it's really warm), you may want to schedule a stop or two at a place where you can get some water. I've been known to carry some cash and stop and buy a Gatorade during a long run in the summer.
Why do a long run?
Here is a link to a Pfitzinger Report on the physiological benefits of long runs. Although he writes from the perspective of a marathoner, most of the benefits are critical for a Cross Country runner, especially the first four benefits in his article.
The most important benefits for us may be these: increased confidence that comes with tackling longer runs, and helping the body adapt to the increased training load that will come as the season gets closer.
So, for the next 6 weeks, really focus on increasing the length of your long runs!
1) The pace should be easy (see the Easy Run entry).
2) You should increase the distance by about 1 mile per week, consistently, but pulling back every third or fourth week.
3) Start easy, finish strong is MUCH better than start strong and fade. In fact, for our veteran runners, some of the long runs should have the last third be 30 seconds or so per mile faster than the easy pace that they run the first two-thirds.
4) Hydrate!!! It is finally warming up here in Rochester. Drink early and often throughout the day. If you will be out for more than 30-40 minutes (less if it's really warm), you may want to schedule a stop or two at a place where you can get some water. I've been known to carry some cash and stop and buy a Gatorade during a long run in the summer.
Why do a long run?
Here is a link to a Pfitzinger Report on the physiological benefits of long runs. Although he writes from the perspective of a marathoner, most of the benefits are critical for a Cross Country runner, especially the first four benefits in his article.
The most important benefits for us may be these: increased confidence that comes with tackling longer runs, and helping the body adapt to the increased training load that will come as the season gets closer.
So, for the next 6 weeks, really focus on increasing the length of your long runs!
Monday, June 22, 2009
Types of Training - Easy Days
Over the next few days, I will try to describe some of the different kinds of training that appear on our training plans. Today, I will address Easy Days.
Easy Days are plentiful during the summer, especially before camp starts. Not every Easy Day should be run at the same pace; you should mix things up. The general rule of thumb is for Varsity Boys to run up to 2 minutes per mile slower than 5K race pace, JV Boys and top Girls up to 2:15 slower and most Girls, plus the Rookie and Beginner Boys up to 2:30 per mile slower than 5K race pace. Some of you could not estimate a current 5K time. If that's the case, then move on to the next factor:
The next consideration is to listen to your body. If you are so beat up that you can't run within a couple of minutes of race pace, then perhaps it is time for cross-training, or even a day off, if necessary. If you have a couple of easy days in a row scheduled, and you are feeling good, there is no reason not to have one of the days be a little quicker.
In any case, as I mentioned earlier, mix things up. Easy Days are a nice time to do some change of pace (fartlek! - a topic for another day), for fun. You can actually incorporate your strides into your run, rather than doing them at the end.
The important thing to remember is that Easy Days are serving two purposes: they are giving your body a chance to recover between harder efforts, and they are making sure your body is getting used to a larger volume of work as we progress toward the start of the season.
Easy Days are plentiful during the summer, especially before camp starts. Not every Easy Day should be run at the same pace; you should mix things up. The general rule of thumb is for Varsity Boys to run up to 2 minutes per mile slower than 5K race pace, JV Boys and top Girls up to 2:15 slower and most Girls, plus the Rookie and Beginner Boys up to 2:30 per mile slower than 5K race pace. Some of you could not estimate a current 5K time. If that's the case, then move on to the next factor:
The next consideration is to listen to your body. If you are so beat up that you can't run within a couple of minutes of race pace, then perhaps it is time for cross-training, or even a day off, if necessary. If you have a couple of easy days in a row scheduled, and you are feeling good, there is no reason not to have one of the days be a little quicker.
In any case, as I mentioned earlier, mix things up. Easy Days are a nice time to do some change of pace (fartlek! - a topic for another day), for fun. You can actually incorporate your strides into your run, rather than doing them at the end.
The important thing to remember is that Easy Days are serving two purposes: they are giving your body a chance to recover between harder efforts, and they are making sure your body is getting used to a larger volume of work as we progress toward the start of the season.
Friday, June 19, 2009
Next Week's Training
I am adding a fourth category to the plan: Rookie. This is for anyone who is completely new to running, or who is starting over after a long layoff and is not ready for the Beginner plan, yet.
Next week's plan:
Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.
Beginner
1 "long" run (4-4.5 miles)
4 easy days of running (20-30 minutes; 2 of the days should be followed by 6 strides
2-3 days of X-training
3 days of core!
Intermediate
1 "long" run (5-6 miles - or even 7 miles, for some)
4 easy days of running (3 of 25-30 minutes; 1 of 30-40 minutes); 2 of the days should be followed by 6-8 strides
2-3 days of X-training
3 days of core!
Advanced
1 "long" run (8-9 miles)
5 days of running (4 of 25-40 minutes; 1 of 40-50 minutes); 2 of the days should be followed by 8 strides
2-3 days of X-training
3 days of core!
Next week's plan:
Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.
Beginner
1 "long" run (4-4.5 miles)
4 easy days of running (20-30 minutes; 2 of the days should be followed by 6 strides
2-3 days of X-training
3 days of core!
Intermediate
1 "long" run (5-6 miles - or even 7 miles, for some)
4 easy days of running (3 of 25-30 minutes; 1 of 30-40 minutes); 2 of the days should be followed by 6-8 strides
2-3 days of X-training
3 days of core!
Advanced
1 "long" run (8-9 miles)
5 days of running (4 of 25-40 minutes; 1 of 40-50 minutes); 2 of the days should be followed by 8 strides
2-3 days of X-training
3 days of core!
Thursday, June 18, 2009
Did You Run Today?
If not, why are you reading this?!? Get out and run! A little rain never hurt anyone (as long as it wasn't paired with lightning).
Tuesday, June 16, 2009
Dirt Cheap
A challenging and fun trail race is taking place at Ellison Wetlands tomorrow (Wednesday) evening. The Ellison Wetlands entrance is on Empire Blvd, at the bottom of the hill near where Irondequoit Creek enters the bay (right next to MacGregor's).
Anyone up for the challenge? Race info is here.
Kenny and Nate ran last year - results are here.
Anyone up for the challenge? Race info is here.
Kenny and Nate ran last year - results are here.
Friday, June 12, 2009
Next Week's Training
I will be posting the next week's training on Friday of each week (except when I don't ;-) ). The training plan will be kept at the weekly level of granularity so that you can each fit the runs into your schedule. If you ever have a question about the training plans, you may contact me several different ways, in decreasing speed of response: e-mail to my work e-mail address (linked from my Attackpoint profile), a comment in my AP log, a comment in your AP log, a comment on the blog entry.
Once again, I am dividing the plan into three categories: Beginner, Intermediate, Advanced. These are referring to your current running / fitness level, not just your running experience. For example, let's take a hypothetical new runner, going into 9th grade - call him Joe Freshman. He is a beginner, and should follow the Beginner schedule. The next year, he should probably be on the Intermediate schedule. The following year, if he has Varsity aspirations (either top 7 or 10 or 12, depending on the meet), Joe Freshman should probably follow the Advanced plan, unless he is coming off an injury, in which case he may want to follow the Intermediate plan for a while.
Also, note that there are ranges most of the time. This allows you some additional flexibility within a particular training plan - either to fit things into your schedule, or to be Intermediate-plus or Intermediate-minus.
Now, for next week's plan:
Beginner
1 "long" run (3.5-4 miles)
3 easy days of running (20-30 minutes; 2 of the days should be followed by 4-6 strides
2-3 days of X-training
3 days of core!
Intermediate
1 "long" run (4.5-5 miles - or even 6 miles, for some)
3-4 easy days of running (2-3 of 25-30 minutes; 1 of 30-40 minutes); 2 of the days should be followed by 6 strides
2-3 days of X-training
3 days of core!
Advanced
1 "long" run (7-8 miles)
4 days of running (3 of 25-40 minutes; 1 of 40-50 minutes); 2 of the days should be followed by 6-8 strides
2-3 days of X-training
3 days of core!
Once again, I am dividing the plan into three categories: Beginner, Intermediate, Advanced. These are referring to your current running / fitness level, not just your running experience. For example, let's take a hypothetical new runner, going into 9th grade - call him Joe Freshman. He is a beginner, and should follow the Beginner schedule. The next year, he should probably be on the Intermediate schedule. The following year, if he has Varsity aspirations (either top 7 or 10 or 12, depending on the meet), Joe Freshman should probably follow the Advanced plan, unless he is coming off an injury, in which case he may want to follow the Intermediate plan for a while.
Also, note that there are ranges most of the time. This allows you some additional flexibility within a particular training plan - either to fit things into your schedule, or to be Intermediate-plus or Intermediate-minus.
Now, for next week's plan:
Beginner
1 "long" run (3.5-4 miles)
3 easy days of running (20-30 minutes; 2 of the days should be followed by 4-6 strides
2-3 days of X-training
3 days of core!
Intermediate
1 "long" run (4.5-5 miles - or even 6 miles, for some)
3-4 easy days of running (2-3 of 25-30 minutes; 1 of 30-40 minutes); 2 of the days should be followed by 6 strides
2-3 days of X-training
3 days of core!
Advanced
1 "long" run (7-8 miles)
4 days of running (3 of 25-40 minutes; 1 of 40-50 minutes); 2 of the days should be followed by 6-8 strides
2-3 days of X-training
3 days of core!
Thursday, June 11, 2009
More Orienteering
On Sunday (June 14th), the Rochester Orienteering Club will be holding their next meet. It should be a good one, since it is being held on one of our finest maps: Mendon Ponds Park. The information sent to the club DL is as follows:
The next in the club championship series will be held on Sunday starting at Cavalry lodge.
Starts are at the usual times between 12:00 and 2:00.
A full set of courses will be offered
Red: 6.4K
Green: 5.5K
Brown: 3.7K
Orange: 3.7K
Yellow: 2.6K
White: 2.3K
Come on out and do a course or two! Depending on who is working at registration, you may have to remind them that all juniors receive member pricing (just $3). I am serving as Meet Director, so I will be around for the duration (unless I can sneak out on the course late).
The next in the club championship series will be held on Sunday starting at Cavalry lodge.
Starts are at the usual times between 12:00 and 2:00.
A full set of courses will be offered
Red: 6.4K
Green: 5.5K
Brown: 3.7K
Orange: 3.7K
Yellow: 2.6K
White: 2.3K
Come on out and do a course or two! Depending on who is working at registration, you may have to remind them that all juniors receive member pricing (just $3). I am serving as Meet Director, so I will be around for the duration (unless I can sneak out on the course late).
Wednesday, June 10, 2009
This Week's Training
First, CREATE AN ACCOUNT ON ATTACKPOINT!
Watch for Friday postings this summer, for the following week's training plan.
The goal of this week's training is to ease back into running after some time off (for the veterans) or to get started with some basic fitness (for the rookies). The recommendation is as follows:
Advanced
4 days of running (2 of 30-40 minutes; 2 of 45-50 minutes); 2 of the days should be followed by 6-8 strides
2-3 days of X-training (biking, blading, swimming, basketball, soccer or whatever)
2 days of core!
Intermediate
3-4 days of running (2-3 of 25-30 minutes; 1-2 of 35-45 minutes); 2 of the days should be followed by 6 strides
2-3 days of X-training (biking, blading, swimming, basketball, soccer or whatever)
2 days of core!
Beginner
3 days of running (20-30 minutes; 2 of the days should be followed by 4-6 strides
2-3 days of X-training (biking, blading, swimming, basketball, soccer or whatever)
2 days of core!
If you don't know what core means, watch for a future article that covers core exercises in detail. For now, do some crunches and push-ups.
Watch for Friday postings this summer, for the following week's training plan.
The goal of this week's training is to ease back into running after some time off (for the veterans) or to get started with some basic fitness (for the rookies). The recommendation is as follows:
Advanced
4 days of running (2 of 30-40 minutes; 2 of 45-50 minutes); 2 of the days should be followed by 6-8 strides
2-3 days of X-training (biking, blading, swimming, basketball, soccer or whatever)
2 days of core!
Intermediate
3-4 days of running (2-3 of 25-30 minutes; 1-2 of 35-45 minutes); 2 of the days should be followed by 6 strides
2-3 days of X-training (biking, blading, swimming, basketball, soccer or whatever)
2 days of core!
Beginner
3 days of running (20-30 minutes; 2 of the days should be followed by 4-6 strides
2-3 days of X-training (biking, blading, swimming, basketball, soccer or whatever)
2 days of core!
If you don't know what core means, watch for a future article that covers core exercises in detail. For now, do some crunches and push-ups.
Tuesday, June 9, 2009
School Record
So, the Section V Track web site is back online at the same time as me, for a change, and I am able to link to the results from the Meet of Champions.
The highlight of the meet (well, from a Webster Distance Runner perspective) was the 4x800m relay. The race lived up to its billing as one to watch, and the Schroeder boys responded with a school record, 8:09.12. While that was not good enough to win (HF-L was sure impressive in running 7:56), it was a very nice way to end the season.
Now it's time to get back to work for Cross Country. I'll see you all at today's team meeting at Schroeder at 3:30!
The highlight of the meet (well, from a Webster Distance Runner perspective) was the 4x800m relay. The race lived up to its billing as one to watch, and the Schroeder boys responded with a school record, 8:09.12. While that was not good enough to win (HF-L was sure impressive in running 7:56), it was a very nice way to end the season.
Now it's time to get back to work for Cross Country. I'll see you all at today's team meeting at Schroeder at 3:30!
Friday, June 5, 2009
Meet of Champions
The final Entry List is available here. Note that the numbers are seed numbers, not lane assignments (but for distance events those are the same).
The D&C had an article today that points out that HF-L is likely to be a serious contender for the 3200m relay title, along with R-H. It also lists Sam as the man to beat in the triple jump. The article headline is about Tomarris Bell's Pent apsirations. There is a separate article about Fairport's Justin Mathews, who beat Kevin last week.
The D&C had an article today that points out that HF-L is likely to be a serious contender for the 3200m relay title, along with R-H. It also lists Sam as the man to beat in the triple jump. The article headline is about Tomarris Bell's Pent apsirations. There is a separate article about Fairport's Justin Mathews, who beat Kevin last week.
Subscribe to:
Posts (Atom)
