It was unfortunate that the lightning led to an early end to camp on Tuesday. Let's hope the weather turns around for tonight's session.
Those of you not attending camp: please make sure you are getting a couple of higher quality efforts in each week. Nothing too serious, but do make yourself work a bit.
Thursday, July 23, 2009
Saturday, July 18, 2009
Next Week's Training
If you have the urge to hop in a 5K race, there are two good options next week. On Friday, there is a 5K in East Rochester (Contact: Gerri Raschiatore, 585-586-3553) and on Saturday is the wonderful 10 Ugly Men race at Genesee Valley Park (hosted by the Genesee Valley Harriers).
In addition, there is a fun orienteering meet at Seneca Park next Saturday. There is a FAST Sprint course that you can do at 10am, and a 60-minute Score-O will be offered at 11am. The courses were set by Tyler Borden, older brother of Olympia's Zak Borden.
Here is the training plan for next week:
Each group will be getting in two good workout days at XC camp on Tuesday and Thursday. If you can't make it to camp, you should do some sort of quality training on each of those days. A steady tempo run (20 min for advanced, as little as 10-12 minutes for beginners) would be a good choice one day. The other day should feature some change of pace work, with a total of 15 minutes "fast" for advanced and perhaps as little as 8-10 for beginners (e.g. 8 x 1 minute pickups every 3 minutes during a 35 minute run).
Rookie
2 days of XC Camp! See you Tuesday and Thursday
3 easy days of running (20-30 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-7 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (3-5 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (7-10 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (10-12 miles) - should be Saturday or next Sunday
1 5K Race (Friday or Saturday)
2 easy days of running (5-7 miles) - Friday or Saturday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
In addition, there is a fun orienteering meet at Seneca Park next Saturday. There is a FAST Sprint course that you can do at 10am, and a 60-minute Score-O will be offered at 11am. The courses were set by Tyler Borden, older brother of Olympia's Zak Borden.
Here is the training plan for next week:
Each group will be getting in two good workout days at XC camp on Tuesday and Thursday. If you can't make it to camp, you should do some sort of quality training on each of those days. A steady tempo run (20 min for advanced, as little as 10-12 minutes for beginners) would be a good choice one day. The other day should feature some change of pace work, with a total of 15 minutes "fast" for advanced and perhaps as little as 8-10 for beginners (e.g. 8 x 1 minute pickups every 3 minutes during a 35 minute run).
Rookie
2 days of XC Camp! See you Tuesday and Thursday
3 easy days of running (20-30 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-7 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (3-5 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (7-10 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (10-12 miles) - should be Saturday or next Sunday
1 5K Race (Friday or Saturday)
2 easy days of running (5-7 miles) - Friday or Saturday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Friday, July 10, 2009
Team Training
It is important for everyone to participate in the Team Training activities. Hitting the weight room at 9am on Tuesdays and Thursdays will make a difference come this fall. Part of the team reads this blog; it's important for you to get on the phone and encourage a couple of others to attend.
Since, as I've pointed out, success in the fall is directly proportional to the number of times you get out the door in the summer, and it is much easier to get out the door when you are meeting others, you should make it a point to meet folks at a Captains' practice (AM or PM, so there are no good excuses for repeated no-shows).
Here is the training plan for next week:
Rookie
2 days of XC Camp! See you Tuesday and Thursday
2-3 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 5 or more minutes of running. The walking breaks should continue to decrease in frequency and duration and disappear in time for XC camp.
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (5-6 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (3-4 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-9 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (9-11 miles) - should be Saturday
1 day of hill running (include at least 10 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (5-7 miles) - Friday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Since, as I've pointed out, success in the fall is directly proportional to the number of times you get out the door in the summer, and it is much easier to get out the door when you are meeting others, you should make it a point to meet folks at a Captains' practice (AM or PM, so there are no good excuses for repeated no-shows).
Here is the training plan for next week:
Rookie
2 days of XC Camp! See you Tuesday and Thursday
2-3 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 5 or more minutes of running. The walking breaks should continue to decrease in frequency and duration and disappear in time for XC camp.
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (5-6 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (3-4 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-9 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (9-11 miles) - should be Saturday
1 day of hill running (include at least 10 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (5-7 miles) - Friday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Monday, July 6, 2009
JWOC Is Underway
Nate competed in his first JWOC (Junior World Orienteering Championships) race today. He is one of 6 junior boys (born in 1989 or later) to represent the US in Primiero, Italy.
The main web site is here.
Today's event was the Sprint finals. The results were posted in near real-time at two "radio controls" and the finish. The online results are available here. Nate seemed to have an OK performance. He ran quite well in the first section of the race (to the first radio control), just under 25% behind the eventual winner. He was 40% behind in the second section, but had a great finish, staying within 8% of the winner in that section!
The map of today's Sprint course is available in two parts, here and here.
The next event is the Long Final. It should be a very challenging race: the distance is 9.5km with 440m of climb! The winner is expected to take 72 minutes. Without knowing the terrain very well, it's hard to judge Nate's expected time. He was about 30% behind the winner today, which would be 93.6 minutes, or slightly under 10 minutes per kilometer. That is a fair amount slower than he runs in the US, but things are different in Europe!
The Start List for the Long has not been published online yet. The first start will be at 9:30AM, local time, which translates to 3:30AM EDT. The last start should be around 3:30PM, which means 9:30AM EDT. So, depending on Nate's start time (and your sleep schedule), you may be able to follow him live tomorrow!
UPDATE FROM Nate - he just called and his start time is 11:22AM tomorrow (so, 5:22AM in Webster - get up early!).
The main web site is here.
Today's event was the Sprint finals. The results were posted in near real-time at two "radio controls" and the finish. The online results are available here. Nate seemed to have an OK performance. He ran quite well in the first section of the race (to the first radio control), just under 25% behind the eventual winner. He was 40% behind in the second section, but had a great finish, staying within 8% of the winner in that section!
The map of today's Sprint course is available in two parts, here and here.
The next event is the Long Final. It should be a very challenging race: the distance is 9.5km with 440m of climb! The winner is expected to take 72 minutes. Without knowing the terrain very well, it's hard to judge Nate's expected time. He was about 30% behind the winner today, which would be 93.6 minutes, or slightly under 10 minutes per kilometer. That is a fair amount slower than he runs in the US, but things are different in Europe!
The Start List for the Long has not been published online yet. The first start will be at 9:30AM, local time, which translates to 3:30AM EDT. The last start should be around 3:30PM, which means 9:30AM EDT. So, depending on Nate's start time (and your sleep schedule), you may be able to follow him live tomorrow!
UPDATE FROM Nate - he just called and his start time is 11:22AM tomorrow (so, 5:22AM in Webster - get up early!).
Sunday, July 5, 2009
Next Week's Training
I was glad to see that several of you ran the Brighton 5K yesterday. The results are posted here.
The big event this week is the Orienteering meet at Ellison Park on Wednesday. It consists of a Sprint event, which you can probably start between 5:30 and 6. This will be a course that Nate would probably do in under 15 minutes and the navigation should be relatively easy. It is followed by a Score-O at 7pm, where everyone starts at the same time and you are allowed 60 minutes to find as many controls as possible (in any order you choose). Since it is at Ellison Park, it can probably satisfy your hill running workout.
Next week's plan (well, starting today actually):
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 5 minutes of strong uphill running)
2 moderately easy days of running (3-4 miles, plus 6-8 strides)
2 easy days of running (3-4 miles, plus weights)
2-3 days of X-training
3 days of core!
Intermediate
1 "long" run (5-8 miles)
1 day of hill running (include at least 6 minutes of strong uphill running)
2 moderately easy days of running (4-6 miles, plus 8 strides)
2 easy days of running (4-5 miles, plus weights)
2-3 days of X-training
3 days of core!
Advanced
1 "long" run (8-10 miles)
1 day of hill running (include at least 8 minutes of strong uphill running)
2 moderately easy days of running (5-7 miles, plus 8-10 strides)
2 easy days of running (4-6 miles, plus weights)
2-3 days of X-training
3 days of core!
The big event this week is the Orienteering meet at Ellison Park on Wednesday. It consists of a Sprint event, which you can probably start between 5:30 and 6. This will be a course that Nate would probably do in under 15 minutes and the navigation should be relatively easy. It is followed by a Score-O at 7pm, where everyone starts at the same time and you are allowed 60 minutes to find as many controls as possible (in any order you choose). Since it is at Ellison Park, it can probably satisfy your hill running workout.
Next week's plan (well, starting today actually):
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 5 minutes of strong uphill running)
2 moderately easy days of running (3-4 miles, plus 6-8 strides)
2 easy days of running (3-4 miles, plus weights)
2-3 days of X-training
3 days of core!
Intermediate
1 "long" run (5-8 miles)
1 day of hill running (include at least 6 minutes of strong uphill running)
2 moderately easy days of running (4-6 miles, plus 8 strides)
2 easy days of running (4-5 miles, plus weights)
2-3 days of X-training
3 days of core!
Advanced
1 "long" run (8-10 miles)
1 day of hill running (include at least 8 minutes of strong uphill running)
2 moderately easy days of running (5-7 miles, plus 8-10 strides)
2 easy days of running (4-6 miles, plus weights)
2-3 days of X-training
3 days of core!
Monday, June 29, 2009
Vacation - was supposed to be posted on Monday...
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?
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?
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.
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