Saturday, February 23, 2008

Time Trials

Below is the data from the time trial we did on Jan. 9th, (a chiller, icier, slightly snowier day), and the time trial we did on Feb. 22nd, my Mom's birthday. :) It was one mile, it is a pretty flat course, although it does have some imperceptible elevation changes in it, and it is on a concrete bike path.

Not only am I psyched with all the fast times from yesterday, (4 girls under 6:00!, 5 guys under 5:10!), I am really psyched with the improvements. Almost everyone improved, with the one person who just barely slowed down had her tonsils out and is in the middle of a rest period to recover from that. We did very few intervals the past 8 weeks, mostly hill work and long threshold work. That is a great sign, as now we can start the interval phase of the training confident that we have the base to handle it. Excellent job athletes.

Now, without further adu, the official time trial resuls: (sorry for the crooked columns)

Name - 2/2/08 Time - 1/9/08 Time - Difference

Katelyn 5:56 5:50 -0:06

Kirsten 6:01 7:10 1:09

Kelsey G. 6:09 6:58 0:49

Cameron 5:33 6:12 0:39

Kelli 5:40 6:17 0:37

Melanie 6:00 6:32 0:32

Justin 5:18 5:50 0:32

Brenden 5:15 5:46 0:31

Alex 4:46 5:17 0:31

Derek 4:47 5:17 0:30

Josh 5:05 5:33 0:28

Patrick 6:11 6:36 0:25

Trey 5:17 5:42 0:25

Caroline 5:39 6:01 0:22

Taylor 5:04 5:25 0:21

Kelsey D. 5:30 5:41 0:11

Evin DNS N/A N/A

Abbie 8:26 N/A N/A

Kaela 8:03 N/A N/A

Mallory 7:27 N/A N/A

Krystel DNS N/A N/A

Janelle 7:10 N/A N/A

Shelby DNS N/A N/A

Alec 6:03 N/A N/A

Charlie 7:04 N/A N/A

Jacob 5:27 N/A N/A

Nathan 6:01 N/A N/A

Brian 5:42 N/A N/A

Ethan 5:11 N/A N/A

Brandon 6:17 N/A N/A

Shane 4:56 N/A N/A

Sunday, February 17, 2008

New Page Element

On the side of the blog, I have added a general idea of what we are going to accomplish each day this week. I will update this on Sunday mornings, so you can plan your life a little easier. I know you are all VERY busy, so hopefully this helps in the communication between athlete and coach.


Improvements from Last Year

I am getting a sense from a lot of athletes that they think are not working as hard this year, that we training easier, and therefore running slower. We have changed our focus of pre-season training, actually going from less long running to more long intervals, but look at these numbers. I think they will renew your somewhat waning faith in the program we have set out for you.

(Remember, you can’t judge yourself based on your personal bests from May of 2007, only from February of 2007. The training is progressive, allowing for peaks at the end of the season!)

So, took your personal bests from last year’s indoor season, converted up for the 1500 m, and this is what I found. I have incorporated all of my data from last year that relates to this year.

Mile Times (2007-2008)

Alex B. 5:06-4:51
Patrick A. 5:38-5:17
Kelsey D. 5:59-5:42
Derek E. 5:09-4:56
Josh L. 5:24-5:09
Caroline H. 5:53-5:40

Half Mile Times (2007-2008)

Kelli H. 2:34-2:33
Kirsten L. 2:40-2:35
Kelsey D. 2:43-2:35
Derek E. 2:15-2:10
Patrick A. 2:20-2:16

I am a glass half full kind of guy, but even if I was wearing my East Coast Pessimist hat, I would still find these numbers to be pretty awesome. Improvements across the board!! Add in the fact that a lot of us have been pretty seriously ill, and the only speed work we have done is sprinting up Spenst Hill, and these numbers look even better!

Now that we are starting to get healthy, we are moving into the pure interval phase of our training, and we will start competing on a regular basis; this data is exactly where I want to be! Looks to me like they compare very favorably! Everyone is doing a great job, the training is working; so now we need to keep working this hard on the track, and stay as healthy as we can off the track! See you Monday morning, athletic parking lot, at 8:30 for Spenst Hill!!

Friday, February 15, 2008

Warm-Up Routine

A good warm-up routine is critical to do before races. The word routine is the most important word, because what you do to warm-up needs to be done before (and after) every race.

A quality warm-up routine will not only get your muscles ready to work hard, but also calm your mind and reduce pre-race anxiety. Having faith in your routine is like a security blanket; no matter what else is going on, you can fall back on your routine and know that you are doing what you need to do to race well.

A good warm-up routine is physically stimulating, but mentally relaxing. The seniors have devised this one for us this year, I think it is great. I strongly encourage all of you to learn this routine, even practice it today if you have not gone out running yet. Warm-ups are not rushed, they are slow and methodical, allowing you time to get properly prepared for your race.

See you all tomorrow, we'll be there bright and early!

CHS Warm-Up Routine
By: K. Dutton & P. Abbey

The Night Before Your Race:
Eat well. If you have a normal pre-race dinner, eat that; the night before races is not the time to be trying new things in your stomach.
Hydrate. Drink more than you think you should. We go with 3 Nalgenes.
Get to bed. Try to get a solid night’s sleep so you can feel rested and ready to race. Try to go to bed early two nights before as well.
Tap. If you tap you have to do some tapping the day before your race, it won’t work as well if you wait to tap out your anxieties at the last minute

Start warming up 45-50 minutes prior to your race

15-20 Minute Jog:
Try to get two miles in at a decent pace, around 8 minute miles. Start thinking about how well you are going to race.

Static Stretching:
Once you get back from your jog, sit and stretch for ten minutes. Pay particular attention to anything that is bothering you.
Basic stretches: hang, quads, calves, butterfly, hurdler’s, hug-your-knee, hip flexors, and any stretches that work well for you personally.

**While you are stretching, visualize your race, and do some tapping. Relax, focus, and picture yourself running well. This sounds ridiculous but it will calm you down and give you a plan for how you’ll run.**

Active Warm Up/Dynamic Stretching:
-These are the drills we do in practice. Go for about 40-50 meters on the turf.
-Stretch any muscles that are bothering you in between each exercise.
• Tilt Walk or Zombie Walk
• Cherry Pickers
• B-Skips—2 sets
• High Knees—2 sets
• Butt Kicks—2 sets
• Karaoke—both sides

**Make sure you are checked in for your race and have your stickers.**
**Change from trainers to race shoes, make sure you double-knotted the laces!!**

Do 4-5 accelerations. These should be about 80-90 meters long. Accelerate and make sure you achieve race pace for at least 15 meters of each one. After the last one, head on over to the line for pre-race instructions. Remember to stay warm at the line, do some jumps or strides or shake-outs if need be.

Relax and be confident and you can’t help but race well.

1. Walk the infield until you are calmed down.
2. Change into your trainers, and ingest some complex carbohydrates such as GU, Gatorade or even crackers.
3. Jog easily for twenty minutes or so, to cool down.
4. Static stretch thoroughly all the muscles you stretched before the race
5. This is very important, and it needs to be all done before you celebrate with friends and family!!

Updated All Comers S.o.M. Schedule

The meet is going to be huge tomorrow, over 500 athletes! That is going to be great, but we have to stay focused on the task at hand. It is going to be a little bonkers, so don't let the distractions get to you. The schedule has changed somewhat, it is now a "rolling" schedule, which means you have to keep your ears and eyes open so you don't miss your start. This is what the meet director sent us:

All Comers Open
February 16, 2008
Tentative Rolling Meet Schedule

8:00 AM Women’s 20# Throw – Men’s 35# Weight Throw follows

Shot Put will start at the completion of the Men’s 35# Weight Throw
Women followed by Men

High Jump will start at the completion of the Men’s Shot Put
Women followed by Men

9:00 AM Women’s Long Jump – Men follow

Women’s Pole Vault – Men follow

Triple Jump will start at the completion of the Men’s Long Jump

Women followed by Men

11:00 AM Women’s 60 Meter Hurdles Preliminaries
11:15 AM Men’s 60 Meter Hurdles Preliminaries

11:30 AM Women’s 60 Meter Dash Preliminaries
11:45 AM Men’s 60 Meter Dash Preliminaries

12:10 PM Women’s Mile Run Final
12:35 PM Men’s Mile Run Final

12:55 PM Women’s 400 Meter Dash Final
1:25 PM Men’s 400 Meter Dash Final

1:55 PM Women’s 800 Meter Run Final
2:15 PM Men’s 800 Meter Run Final

2:35 PM Women’s 60 Meter Hurdles Final
2:45 PM Men’s 60 Meter Hurdles Final

2:55 PM Women’s 60 Meter Dash Final
3:00 PM Men’s 60 Meter Dash Final

3:10 PM Women’s 200 Meter Dash Final
3:40 PM Men’s 200 Meter Dash Final

4:10 PM Women’s 5000 Meter Run Final
4:40 PM Men’s 5000 Meter Run Final

5:20 PM Women’s 1600 Meter Relay Final
5:35 PM Men’s 1600 Meter Relay Final

5:50 PM Women’s Distance Medley Relay Final
6:05 PM Men’s Distance Medley Relay Final

Thursday, February 14, 2008

It's Too Cold Outside!!!

On they have this great article from the NY Times called "Too Cold to Exercise? Try Another Excuse." It is a study that says it is really never to cold to excercise, which backs up anecdotal experience from yours truly, as well as opinions backed coaches from North Dakota to Scandinavia. You should read the entire thing, because even though we have had pretty good weather thus far, (knock on wood), we will have a brutal day in which we need to train outside, and with dressing appropriately and getting some good stretching in, we can train outside in anything!

Wednesday, February 13, 2008

End of Week Plans

Just some quick logistical plans:

Wednesday: Today is intervals, but I am at P/T conferences. Coach Hawk and Coach Whitenack will be there though, so you are in more than capable hands. This is an important work-out, so be sure to give it your all! Everyone knows the difference between slacking and working hard, so make sure to work hard today.

Thursday: Texas Runs, after school with Coach Laster and I. If we have a snow day, be at the track at 2:30 ready to go, whether we have two feet of snow or not!

Friday: No school, so you are on your own. Make this an easy rest day, get twenty minutes of jogging in, maybe throw in one or two short accelerations, but make it easy. Start getting ready for the race on Saturday.

Saturday: Indoor meet at the Steinhauer Field-house in Golden at the School of Mines. It looks like the first distance race (girl's mile) is at 11:55, so Coach Hawk and I will be there around 10:30 or so. Look for us, as we will have all of your entry forms, stickers, etc.

Sunday: Active rest day, try to get some good outdoor exercise, either light jogging, skiing, or tree climbing! :)


Monday, February 4, 2008

Air Force Pics

Click on the picture to check out Mr. Lake's awesome meet pictures from our day at the Air Force Academy.

All Comers Open Indoor Meet

Good afternoon,

Our next indoor meet is going to be up in Golden at the School of Mines, the All Comers Open, on Feb 16th. It is a three lane, 193 meter track. The schedule looks favorable for the distance contingent. The mile races start at noon, the half mile races start at 1:00, and they even have a 5000 m race, and that goes off at 3:00.

As you know, I base a lot of your training off of mile times, so I strongly encourage everyone to sign up for at least that high noon mile race. (Although the five k on the track sound pretty fun too.) There are a few people for whom I really do not have accurate data. It is very difficult to gauge the intensity of your interval sessions without up-to-date race data at hand.

That means tomorrow, Feb.5th, will will start asking who wants to sign up for what race and get all of that paperwork sent in. I have never been to this field house, I think it will be a fun day!


Friday, February 1, 2008

Been so long....

That is the title of a GREAT Percy Hill song.

But, it has been a while, and for that, I insincerely apologize. Lots ofthings going on this week, but the week is done, the game is 48 hours away, and I am going to try and get through a 60 minute creative run today.

Saturday, my place, 8:30, for some fantastic threshold interval training. Yep, we have been doing a lot of threshold work all week, but Saturday will be fun. Almost a race type of workout, in a new venue, for a little change of scenery.

And Sunday, I think I might go for a nice long walk in the mall in the afternoon. Maybe wash the dog, maybe clean the gutters. I mean, there is really nothing on TV to watch, is there?