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.
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