July 24th - Please do your best to plan on running a race on the 24th. In our area, we have 2 good options. 1) Enterprise 5/10K. Good race and you can get a tasty pancake breakfast after. 2) Hurricane Pioneer 5K. Also a very good race and the cost is just a few cans of food! If you're in town and not doing Enterprise, please run this race (and bring your family along to participate as well).
Recruiting - it's always a great time to get a friend to come run.
"When I invite a young man to join our team, I often hear, 'I am not a very good runner.' My reply is, 'I don't care. I care you put forth effort to get better, and have some fun doing it.'" - Paul Vandersteen (Mountain Vista HS, Co)
Purpose of the week's workouts - We had a pretty big jump in our minutes last week, this week will either be the same amount as last week or just a small increase. But we continue to work our aerobic base. It is so important to be doing all your runs (hopefully with the team; but if you're out of town, then on your own). You've got to be getting all the benefit you can from consistent aerobic development at this time of the season. A good week here and then a bad week there, or a couple good days followed by some missed runs will really inhibit your development as the season progresses. What we are doing now is the base for everything we do over the next few months! In fact, let's do a competition to get you thinking about the importance of our current phase of running. The first 3 athletes and the two other "best" comparisons posted below in the comments will win a gallon of gatorade concentrate at practice Monday. Comparison: write a statement comparing our event (the importance of the aerobic base phase) to a known object/person/place/thing and a couple reasons why. Such as Preston Warby's famous comparison: The Aerobic Base Phase of running is like A Shoelace because they both... (and say a couple reasons why they are similar).
Here's our schedule for the week -
Monday: Meet at Wash. Elem. at 6:30a. PLEASE WEAR A WATCH if you have one!
Tuesday: Wash. Elem. at 7:00a with Kid's Club after (those who have treats, please remember). For the afternoon run (on Tuesday and Thursday) we now meet at the PVHS at 3:00p to do weights and our run.
Wednesday: Wash. Elem. at 7:00a (Those who are running with the Varsity Boys crew will most likely be doing their workout today instead of the scheduled Thursday - everyone else with stick with the planned schedule)
Thursday: Wash. Elem. at 7:00a. EXCITING NEWS: milesplit (the hs track/xc website) will be at practice interviewing and recording our workout. We highly encourage everyone to wear some Pine View gear if you have any. Weights and short afternoon run at PVHS at 3:00p.
Friday: Meet at Vernon Worthen Park in the center of St. George at 7:00a
Saturday: On own or organize your own group run.
High Altitude Camp will be July 30-Aug 2 at Pine Lake near Bryce Canyon. Practice Monday will be the final decision on who is qualified to go to camp. All those wanting to go to camp, will need to run the Sand Hill - coaches will determine who qualifies for camp by effort on the run. You will also have to have been keeping your Final Surge updated and your registermyathlete completed (at least the paperwork part) and your physical complete and turned in to the school (it may not show as turned in on registermyathlete, however).
If you haven't signed up for Final Surge to record your runs, please do (see the posts below). Also check below for info on registermyathlete registration info and physicals. You MUST have your registermyathlete done and your physical complete to go to camp.
Weekly minutes can be found here. Make sure Weeks 4 and 5 have been updated - they will not be reviewed after this week.
Sand Hill - Last Monday we had our 2nd Sand Hill run of the summer. It was very hot and dry and this probably affected times quite a bit, but there were still some very good efforts. Times and records have been updated.
Weekly minutes can be found here. Make sure Weeks 4 and 5 have been updated - they will not be reviewed after this week.
Sand Hill - Last Monday we had our 2nd Sand Hill run of the summer. It was very hot and dry and this probably affected times quite a bit, but there were still some very good efforts. Times and records have been updated.
Thought of the Week: "Help create a GREAT TEAM by being a GREAT TEAMMATE." - unknown
8 comments:
Our phase of running right now, the base phase, is like a wind-up alarm clock. We want to wind it up right now so that it will go off when we want it to, like at state. If we wound it up early, it would go off too soon (before State) and if we wound it up too late, we won't be prepared for State when the time comes. Also, even though it isn't ringing RIGHT NOW, we know that if we are patient it will RING (pay off) when it really matters. Although not everyone likes alarm clocks, and not everyone likes the Base Phase of running, we all know that they both do something very helpful, like wake us up, and make our running the best it can be. Therefore, if we wind up our alarms RIGHT NOW, we will be glad we did later, when it really matters.
The Aerobic Base Phase is like the dial on a thermostat. Without it we can’t take control of anything, but when we have a dial we can adapt and change towards that peak performance like the perfect temperature of the room.
The base phase of running reminds me of a well thought out story. The first part of the story begins by introducing everything, it strengthens the story as a whole and begins to hint at what the end will be. In running, the base phase introduces the runner to working hard and running for long distances. It also starts to strengthen the body and it is the key to having a satisfying end to "our story". The better start we have to our story (working hard, being persistent, and committing to our sport) the better, faster, and stronger we will be at the end of the season.
The Aerobic Base Phase of running to me is correspondent to a firework show: I am sort of in the 4th/24th of July mood. The reason why I am correlating these two is because the beginning of a firework show isn't opened with the finale. However, the show starts small with a few big fireworks - big fireworks represent workouts, see the parallel - here and there, but mainly a combination of smaller fireworks. With our sport, we can't start off running sub 5 minute miles (unless your inhuman). You have to work up to it. Adding more and more minutes, throwing in workouts here and there. Everyone loves - or should love - the finale of a firework show, the feeling of excitement and fun. But not everyone wants to wait for that finale, not everyone wants to work towards living and running greatly. That's what separates the truly strong (both mentally and physically), from the mediocre.
This is Evan and the aerobic base phase is like a broom sweeping a dirty floor, us being the dirty floor. Through this phase we get the dirt and trash and big stuff off of us and that makes us a passable floor, one you wouldn’t care to walk barefoot on. So like that we are passable runners. The most important phase is the aerobic phase because it makes it so you can walk on it. The phases that come next work to build our speed, and that’s important but without the aerobic base or floor would be dirty. The speedier phases would be like cleaning the floor with a toothbrush, getting in all the cracks and making it pristine, but without the aerobic base you can’t be as good, just like it’s harder to clean a big floor with a toothbrush.
That one is from Cooper
The aerobic base is like a belt, running is pants, and were the people wearing those pants. Sometimes when we are running we don't know our limits and can be often worried of falling down or failure. Just like we might be worried of our pants falling down without a belt. But with an aerobic base we can have confidence that we can do hard things and succeed. Just like a belt can give us confidence that our pants won't fall down.
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