Somehow we are already halfway through the summer - which means races are coming sooner than we think. Remember that consistency is really the key to everything. As we hit the second half of this week and into the first part of next week, we are into our moratorium. This is where you get to really prove to yourself how bad you want it. Continue to get your runs in, look for messages from your captains, team leaders, and support squads and know that the work you put in now will have a benefit. If you need proof, look back to where you were a few weeks ago and see how far you've gone since already.
Purpose of the Week's Workouts: Click here for this week's workouts. We're looking to be cautious with our growth, to help avoid injuries. But it is important that you do your part by getting each run in each day (or at least something as best you can). When you miss days or even weeks and try to jump back in where you "should" be, you're not really hitting healthy progression and open yourself up to fatigue and injury. This week, our growth in minutes will really come from the introduction of doubles - a second run during the day. For levels Black and Silver, there are 2 short doubles on the schedule (Tuesday and Thursday). If these days don't work for a short 15 minute afternoon, move them where you can in the week, but try to get them in. It is important that we start introducing these afternoon runs for our buildup, but it is also important to keep them short and to be safe in the heat. So run where you can stop off and get water if necessary. And if you feel any signs of extra heat, stop and get in the shade. Maroon athletes who feel ready have the option to bring in one or two of these doubles if desired.
You may also notice something a little different on our Strides; so a little info on them: Long Run (Mon) still doing 5x25secs; Half and Half (Tues) still doing 6xStrides barefoot, 4 downhill, 2 uphill; Longer easy days (Weds and Sat) will be doing "Progression of Strides" which is basically just either increasing the number of our strides or the speed, notice that it is a progression which means you need to be consistent with the previous stride work (in this case "A" before we go to "B"), so those who have been at practice consistently throughout the summer are ready to move to "B" this week while those who have missed some should stay at "A"; other days (Workout-Thurs and Shorter Easy-Fri) will remain the same on strides (in this case 4x20 secs).
Finally, now would be a great time to start building in a bit of yoga (if you haven't yet). We don't expect you to be a yoga master, but yoga will help strengthen and loosen some of the key areas involved in running. Doing this once or twice a week will go a long way to keeping you healthy. Here is a great yoga video we have used for years:
Minutes: Check back at what you did this past week and update your minutes for Week 3 Minutes (fill out the form for the week we just completed).
This Week's Schedule:
Monday: Regular practice at 7:00a at Highland Park (Everyone) / Captains meeting at 6:40a
Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) / weights after at PVHS (we'd encourage everyone to come, but not required)
Wednesday - Saturday: we are on moratorium (no coaches)
Book Club Reading: We'll be discussing Week 3 on Tuesday, so get that reading in (go back to last week's post if you need to access the pdf/google doc. Here's the reading for this week: Week 4 Reading pdf / Week 4 Reading google doc
Upcoming Events:
- High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90 payment due by June 27th (follow payment info here). Athletes will need to be able to complete 30min continuous run by camp (not right now, but by mid July) and attending summer practice regularly.
- Parents, we really need to figure out rides so we can plan on how many athletes we can take. So if you can drive up/back (both, leave, stay, whatever) put that in the form and we can get all our plans made.
- 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes should be there, family, friends, Youngsters, neighbors...). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up).
Athletes of the Week - (We'll post these after we announce them tomorrow at practice)
Team Builder:
Team Builder:
Tough at Practice:
Tough at Practice:
PVXC Thought of the Week: "Arnold Schwarzenegger once said that lifting one weight with total consciousness is equal to ten lifts without being totally conscious."
-George Mumford
There a lot of good quotes in this upcoming section of the book, but I'm choosing a line from the book rather than a specific quote because I really think it applies to everything we do. Think about how many things we do everyday "without being totally conscious". Imagine that for those things that are truly important to you, you actually put a full conscious effort into them. Not only would you become so much better at those things that are important, but you would actually save time and energy as well.
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