Monday, December 29, 2008
Wednesday, December 24, 2008
This morning, with the temperature hovering around 10 degrees, my Dad and I left the house in the dark at 6:30 to get some exercise in. It was pretty fun, even though the trails were pretty rough, we couldn't see anything for the first twenty minutes, and we ended up bushwhacking through thigh deep snow to get back on the main trail. But, the both of us did get some good skiing in up the last hill, with my old man going a pretty good imitation of Olympic champion Bjorn Dahlie. (Right before he caught a tip and took a digger right at the crest of the hill.)
Finally, we hiked back up to the car, drove home carefully, and then spent the rest of the day shopping at the outlets. A great day overall!
Hope everyone has a great Christmas tomorrow, and we wish you all a relaxing peaceful day.
Monday, December 22, 2008
Sunday, December 14, 2008
P.S. The new weekly schedule is posted, I plan on practicing as normal, hope to see you all at the bottom of the stairs.
Friday, December 12, 2008
Friday-Easy aerobic run. Faster than a shuffle, but not so fast you are dead by the end. Try to get 30-45 min in, depending on how you feel.
Saturday-Long easy aerobic run. The team will be meeting at my house at 8:00, (for directions, email me) and we will go on a 45-60 min run. Again, the pace will be easy, but not too easy.
Sunday-Recovery run. Similar to an active rest day, but a little longer in duration. Run for about 30 min, then go home and stretch really, really well.
Monday-We will meet at the bottom of the stairs to do an outside workout at three o'clock.
Make sure to stay hydrated at all times and I hope to see lots of you on Saturday!
Thursday, December 11, 2008
This article is titled "The ABC"s of Sports Nutrition." Here is the first part of it.
"Eating a performance-enhancing diet isn't easy, and for many athletes and active people, nutrition is their missing link. If that's your case, here are a few ABC’s to get you started on the path to winning with good nutrition.
Always eat breakfast; it's the meal of champions! Within three hours of waking, fuel-up for a high-energy day. Not hungry in the morning? Trade evening snacks for a nice breakfast the next day.
Breakfast of champions? I vote for whole grain cereal + milk + fruit—an easy, wholesome, carb-protein combination.
Carbohydrates are essential to fuel-up and refuel your muscles. Do not “stay away from” pasta, potato, bread, bagels and other carbs that have wrongly been deemed “fattening.” Excess fat gets easily converted into body fat, but not carbs.
Dehydration needlessly slows you down, so plan to drink extra fluids before you exercise. The kidneys require about 45 to 90 minutes to process fluids. Allow time to tank up, eliminate the excess, and then drink again pre-workout.
Energy bars are more about convenience than necessity. Bananas, yogurt, fig cookies and granola bars offer convenient fuel at a fraction of the price. Yum!"The rest of the letters can be found at active.com. I really like this format, short little paragraphs that are easily "digestible" by the reader. (Get it?) Try doing one of these each day, and in a month, you will have tried each one of them. I bet you will have transformed your diet to one that is much better than it was before the month started. Do I smell a New Years Resolution??
Wednesday, December 10, 2008
It takes self-discipline and a strong will to be able to do this on a consistent basis. The more you practice being full aware and engaged during your training, the easier it gets, but it is tough to do. I understand, it is hard to do every hill as perfect as possible, or every squat 100% correct, but the more you can do this, the closer you get to fulfilling your potential. I had a coach growing up who said, "Practice does not make perfect, practice makes permanent. "
If you practice things poorly, you will perform poorly, that's why you need to be giving everything you got when training, so you have something to call upon when you are racing.
P.S. I know I didn't post it in the weekly training, but what do people think about a 45-60 min run from my house on Saturday? (Then a trip to Einstein's.) If there is interest, we will do it, let me know at practice this week!
Friday, December 5, 2008
|Gender||Grade||Dec. 3 |
|Dec. 4 |
Those are the results of the running we did this week. Very impressive, considering the conditions we were fighting through. I was also very happy with the strength work we did, and I am very, very happy with the parking lot hills you all did yesterday.
Now, the speed work is done for a while. It is time to build an aerobic base. Long runs, recovery runs, and more long runs are what's on tap for the next few weeks. A lot of this will be on your own, so you need to be disciplined enough to carry out the work-out. We will know in January who got their long runs in and who didn't, because Spenst Hill never lies! Have a great weekend, get some recovery running in, work your self up gradually, and Monday will be a fun creative run through the neighborhoods.
Wednesday, December 3, 2008
Sure, they say to drink Gatorade, but any type of fluid is better than nothing. Although, I know lots of world class runners who drink water and nothing else.