Thursday, December 31, 2009

Sprinters/Jumpers/Throwers Workout 1/01/10

Happy New Year!!! Now lets workout
WOD for Friday 1.01.10

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
Hill Runs 3 x 3 x 40-60m @ 90% 3min/8min rest (go ten meters further that you did last week)
-An alternative would be a tire run or a sled run for the same distance on a flat slope

Explanation:
This workout will be run on a hill similar to the one between the tennis courts and soccer fields at Chap. Do not get too caught up on what hill it is run on, as long as there is an upgrade. The workout consists of 3 sets of 3 reps for 40-60 meters @ 90% intensity with 3 minutes between reps and 8 minutes between sets. An example of this workout for someone that ran a 12 second 100m during testing would look like the following:
Set#1
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down & rest 8min
Set#2
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down & rest 8min
Set#3
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down (done)

Figure your time using the running calculator (posted below). You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! Follow the directions on the spreadsheet. And without further delay: The running time calculator


Weights
Front Squat 1x5 (1 set of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW
Shoulder Press 1x5
Deadlift 1x5
Hamstring Curls 3x8
Sit-ups 3x20

Videos from: Catalyst Athletics | Performance Menu Journal

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Weights used and times ran
2. Questions or comments.

See you in Coach Hawk's room on Monday!

Posted by: Coach Neale & Coach Whitenack

Upcoming Dates

Only ten days from now (counting today) is our first indoor meet. On the ninth, we will be heading up to the Univ. of Colorado for the first indoor meet of the USATF-CO 2010 season. This will be a great test of your present fitness, it will allow the coaches to see where you truly stand, and then be able to modify your training based off of that. More info on this meet will be available at practice.

Speaking of practice, our first practice of the new year will be on Monday the 4th of January, right after school in Coach Hawk's room. As usual, be prepared to go outside, it will be a beautiful day weather-wise, I predict.

On the 5th of January, the $350 airline ticket payment for the Disney trip in March is due. I have been trolling on the internets, and the cheapest ticket is still on Southwest, for around 350 bucks. If I can get tickets cheaper than that, I will happily refund the difference to everyone. You can make the checks out to Wolverine Track and Field Club, as that are official club name.

Hope everyone has a great New Years celebration tonight, but make sure to get in a workout today before you head out on the town. :)

SEP

Wednesday, December 30, 2009

Sprinters/Jumpers/Throwers Workout 12/31/09

Terrible, terrible music on this video but a good tutorial for learning a one-arm push-up. My interest in posting this video is not for methods of learning to do one-arm push-ups, but is rather in how the video demonstrates that achieving a goal (like a one-arm push-up) is a process. You have to build the structure, or scaffolding, before you can remove the supports and evaluate yourself on the goals you have set. Rarely is a goal attained by just constantly trying to reach the goal over and over again (reaching it without work means your goal was too easy; not reaching it, and repeatedly testing it without further exploration could be classically defined as insanity).



WOD
for Thursday 12.31.09

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
3 x 4 x 90meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run 3 sets of 4 repetitions of 90m with a 3 min rest between each rep, and 8 min between each set. You will run a total of twelve 90s.
-To figure out the pace to run today is a bit more difficult since we are running less than the 100m on which you are basing your running times. Use your math skills, the example below (based on a 12sec 100m test time), or the running time calculator to help you find how fast you should run.

Set #1
Run 90m #1 @ 13.0 Sec
Rest 3 min
Run 90m #2 @ 13.0 Sec
Rest 3 min
Run 90m #3 @ 13.0 Sec
Rest 3 min
Run 90m #4 @ 13.0 Sec
Rest 8 min

Set #2
Run 90m #1 @ 13.0 Sec
Rest 3 min
Run 90m #2 @ 13.0 Sec
Rest 3 min
Run 90m #3 @ 13.0 Sec
Rest 3 min
Run 90m #4 @ 13.0 Sec
Rest 8 min

Set #3
Run 90m #1 @ 13.0 Sec
Rest 3 min
Run 90m #2 @ 13.0 Sec
Rest 3 min
Run 90m #3 @ 13.0 Sec
Rest 3 min
Run 90m #4 @ 13.0 Sec
Rest 8 min (done)

A guide to the calculator for figuring out your running times:
  1. Follow the directions on the attached link
  2. Scroll to the bottom of the page
  3. Click on "Edit this page"
  4. That should bring up a new window that you can modify
  5. Please leave it as you found it! (i.e. put zeros back in where you entered numbers)
Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Running times
2. Questions or comments.

Posted by: Coach Neale & Coach Whitenack

Tuesday, December 29, 2009

Sprinters/Jumpers/Throwers Workout 12/30/09

To start, I am poaching some material I got from Ross at RossTraining.com. Coach Seppala's site is dedicated to the advancement of distance runners, and he has kindly let us intrude on his space to post material appropriate for sprinters/jumpers/throwers. In recognition of this blog's heritage I offer material that is pretty darn inspiring to distance runners, but as well for any type of athlete. The videos embedded here (and on Ross' blog) are of a man well out of his prime, beating those much younger than him in races exceeding 150km. Even better is the fact that this man does this with no professional assistance and meal planning (like his competitors). He manages to succeed at his advanced age through having a goal, a plan, and immeasurable amounts of perseverance.



WOD
for Wednesday 12.30.09

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
No running today

Weights
Front Squat 3x5 (3 sets of 5 reps)
-MAKE SURE YOU ARE GETTING NICE AND LOW
-If you worked out last week you should 5-10 lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.
Bench Press 3x5 (2 videos: barbell or dumbbell are both fine)
-Be safe!
Power Clean 3x3 (A very technical lift, try to emulate the video as much as you can)
-Warm-up: do at least 3-4 warm up sets before you get to the hard work
-Remember: at its most basic this lift is just a very powerful and low jump
-Key: extension of the ankles, knees, and hips
-Weight: go light and work the form; if new to this lift, using something as light as a broomstick is just fine
-Good habits to start: just like in the front squat, get the bar on your shoulders with high elbows
Back Extensions 3x8

Videos from: Catalyst Athletics | Performance Menu Journal

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Weights used
2. Questions or comments.

Posted by: Coach Neale & Coach Whitenack

Monday, December 28, 2009

Sprinters/Jumpers/Throwers Workout 12/29/09

For those of you that like to eat your Krispy Kreme donuts check out this article of the mess their products have created of a communities sewer system. Imagine what they do inside the body.

WOD
for Tuesday 12.29.09

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
2 x 3 x 350meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run two sets of 3 repetitions of 350m with a 3 min rest between each rep, and 8 min between each set. You will run a total of six 350s. For an athlete that ran a 12 second 100m during testing, they will add 20% of that 100m time to each 100m in todays run. Twenty percent of their 12 second 100 is 2.4sec. So for every 100 they will add 2.4 seconds, times the 350m they will run is 8.4 seconds. This athlete, if they ran their 100% 100m pace for 350m (this is impossible, or they didn't run as hard as they could for the 100m test) they would run a 42 sec 350m (1oom x 3.5 x 12sec =42 sec). Adding that 20% on they will now run a 50.4 second 350. It sounds difficult, but get out there and do it to see how it feels.
For example:

Set #1
Run 350m #1 @ 50.4 Sec
Rest 3 min
Run 350m #2 @ 50.4 Sec
Rest 3 min
Run 350m #3 @ 50.4 Sec
Rest 8 min
Set #2
Run 350m #1 @ 50.4 Sec
Rest 3 min
Run 350m #2 @ 50.4 Sec
Rest 3 min
Run 350m #3 @ 50.4 Sec
Rest 8 min (Done)

Too confusing? A calculator for figuring out your running times has been created.
  1. Follow the directions on the attached link.
  2. Scroll to the bottom of the page
  3. Click on "Edit this page".
  4. That should bring up a new window that you can modify
  5. Please leave it as you found it!

Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Running times
2. Questions or comments.

Posted by: Coach Neale & Coach Whitenack (the decision was made that calling ourselves "Private" and "Sergeant" was an insult to the good men and women of our armed forces)

Sunday, December 27, 2009

Sprinters/Jumpers/Throwers Workout 12/28/09

WOD for Monday 12.28.09

The workouts will continue with the same pattern from last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Remember to post comments if you are doing these workouts.

Warm-up
1x6 of the 6 warm up movements--
-World's Greatest Stretch
-Knee Hug to Lunge (I thought this was a Coach Neale original; perhaps it still is, but Mark Verstegen stole it from him)
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate (no great video for this one, as it is the brainchild of Coach Neale and I).

All of the linked videos for the warm up come from Mark Verstegen of Core Performance. Verstegen is a very knowledgeable person in the realm of fitness. He has gyms in Arizona and Florida that are considered to be a sort of Mecca for preparing for the NFL draft; as well he is the strength and conditioning coach for the German national soccer team. I have used his books in the past and see many great things about them, in particular the "movement prep", or warm-up routine, is very useful for preparing along with strengthening important muscles. I mention this for the parents of kids that I know look at this site on occasion, so if you want to get into shape or have nagging injuries that keep you from regular exercise check out Verstegen's books here or here.

Running
No running today

Weights
Front Squat 3x5 (3 sets of 5 reps)
-MAKE SURE YOU ARE GETTING NICE AND LOW
-If you worked out last week you should 5-10 lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.
Shoulder Press 3x5
-Follow the demonstration in the video for form
-Notice the bar comes all the way down to the clavicles
-If you worked out last week you should be 5lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.
Deadlift 1x5
-Just LIFT a DEAD weight from off the ground
-Key: the bar should never leave your legs--it should rub the whole way up
-Hips and shoulders should move at the same speed; not the hips extend first, and then straighten the back out
Hamstring Curls 3x8
Sit-ups 3x20

The video's linked above (except the Hamstring curl) come from Greg Everett's Catalyst Athletics site. Everett is one of the most trusted names in Olympic Weightlifting and overall strength training on the net. Check out his site if strength and power are your main interests.

Catalyst Athletics | Performance Menu Journal

Stretching
Stretch for a minimum of 5 minutes


Please post
  1. weights used
  2. questions or comments.


Posted by: Private Neale & Sergeant Whitenack

Saturday, December 26, 2009

New Year Goals

This is a blog post from reknowned Nordic lifestyle enthusiast Patrick Stinson. He writes a regular blog for nordie sites, and I think I might have crossed paths with him once or twice back in the glory days. From what I think I remember, and what I presently read, he is a true character, in the best sense of the word.

Anyway, I think what he has to say about setting goals and achieving goals is fresh, relevant, and very useful, if perhaps slightly "mature" for this family website. I love all of his ideas, especially the "make the choice to commit", I find this very similar to my Lance Armstrong theory.

I think Patrick says things I want to say in a much more "real" way than most people, so take a couple minutes and read what he says through. Then think about it for a couple more minutes, and read it again. His words ring true, and I think his advice is good for all of us, in all the ways we pursue happiness.

SEP


THE RULES OF ENGAGEMENT

By: Patrick Stinson

At the start of every season coaches sit down with their athletes and go over the previous year, their goals for the next year, and put together a plan on how to accomplish them. Having had some success in the past, but also burnt out, I’ve got a lot of these lessons to plot out for this coming season. Since it’s hard to keep it all in my head, I decided to lay down some ground rules for myself if I’m actually going to commit myself to my goal this summer.

Each of these rules is as important as the other, and they all work separately but compliment each other. Every one comes from a fatal mistake I’ve made in the past. If I was an elementary teacher I’d draw one of those cheesy wheel diagram things.

First: Follow the music

This is the number one rule of engagement.

These means always do what makes you happy, even (and especially) if it means you need to drop the goal and do something else. If you aren’t happy, then you are missing the point. I call it following the “music” because when I think back to the things that made me happy, I can feel the groove. I can’t feel it in bad memories.

Another way I think of this, is where “the sun shines the brightest.” Remember that vacation where the sun was just raging through and all the colors and life was super bright? That’s your happy place. Music. Sunshine. Vibe.

Remembering this also helps picking your goal. Quality aspirations makes for quality preparation.


Declare and remember why you want to do it

When you follow the path to your goal, remember what you want to do it for. If you want to score points to make the team more than anything, that’s it. If it’s shallow and you just want people to like you, then fine! Just remember to look out for when that’s not enough to satisfy you and you need to bail, or when you can find another easier way to accomplish that goal.

Make the choice to commit

No standing on the fence. Making the conscious decision to commit magically changes your whole thought process. Live in the now! Don’t think “I’m gonna, I’m gonna.” Think “See? I am, I am.”

Think it through, shake hands with fate, agree to win.


Stay pumped to push it

The number one thing that can answer all your questions on how and when to train is to be pumped to get out there and push it. There is no substitute for this. If you are excited, you will just get out there and get in shape, like magic. This will keep quality in your workouts. You can’t go out and convince yourself that you are psyched, you just are. Remember that.

No crappy days where you are just logging hours allowed. Be psyched.


Make small, attainable, incremental goals

If your goal is to just “train hard and win the race”, you will end up with too much pressure and you’ll burn right the hell out. This is especially true when the training season gets longer than 4 months. If you divide a 9 month season into 4 parts, then you can relax on the big goal and just get all anxious and worried about the next small goal - not that big of a deal when it’s only 2 months away. Divide and conquer, baby.


When the workout is over, it’s over

Give yourself a chance to rest. When you hit the shower, you forget about training. Go outside, draw a picture, drink a beer, call your mom, whatev. If you don’t rest your brain, you can’t rest your body.


Regular self-check-ins

You have to keep your head “above water.” When you get so focused on your goal that you fall down the rabbit hole and never take your nose off the grindstone, your nose will bleed and you’ll rip your face off. Your training will suck and you’ll lose sight of the big picture. Make a conscious, considerate effort to regularly check in with yourself in order to make sure that you are doing everything on this list.

Good luck! We all need it.

P.S.

Friday, December 25, 2009

Merry Christmas




Merry Christmas everyone! I hope all of you have a wonderful day with your families and friends. If you get stir crazy by this afternoon and need to get out of the house, go for a twenty minute run!

Ho ho ho!
SEP

Thursday, December 24, 2009

Sprinters/Jumpers/Throwers Workout 12/25/09

WOD for Friday 12.25.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

If you are busy with family today and you decide to hold off on this workout you need to do it on Saturday. This is an essential speed and strength workout that you won't want to skip out on.

Warm-up
1x6 of the 6 warm up movements

Running
Hill Runs 3 x 3 x 30-50m @ 90% 3min/8min rest

Explanation:
This workout will be run on a hill similar to the one between the tennis courts and soccer fields at Chap. Do not get too caught up on what hill it is run on, as long as there is an upgrade. The workout consists of 3 sets of 3 reps for 30-50 meters @ 90% intensity with 3 minutes between reps and 8 minutes between sets. An example of this workout for someone that ran a 12 second 100m during testing would look like the following:
Set#1
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#2
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#3
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down

Figure your time using the running calculator (posted below). You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! Follow the directions on the spreadsheet. And without further delay: The running time calculator


Weights
Front Squat 1x5 (1 set of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW
Stretching
Stretch for a minimum of 5 minutes



Please post
  1. weights used
  2. questions or comments.


Posted by: Private Neale & Sergeant Whitenack

Wednesday, December 23, 2009

Sprinters/Jumpers/Throwers Workout 12/24/09

WOD for Thursday 12.24.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements

Running
3 x 4 x 80meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run 3 sets of 4 repetitions of 80m with a 3 min rest between each rep, and 8 min between each set. You will run a total of twelve 80s.
-To figure out the pace to run today is a bit more difficult since we are running less than the 100m on which you are basing your running times. You need to find 80% of your 100m test time (because 80m is 80% of 100m, for all you math whizzes out there), and then find 20% of that time and add it back on. So, for an athlete that ran a 12 second 100m during testing, 80% of that would be 9.6sec (.8 x 12sec = 9.6sec). That athlete would then add on 20% of 9.6sec, which is 1.9 seconds. Added back to the original 9.6 seconds the time is now 11.5sec. So for each 80m run the athlete would have 11.5 seconds.
The example for our 12sec/100m athlete would be:


Set #1
Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min

Set #2
Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min

Set #3
Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min (done)

Figure your time using the running calculator (posted below). Follow the directions on the attached link. You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! And without further delay: The running time calculator


Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes



Please post
  1. Running times
  2. Questions or comments.
Posted by: Private Neale & Sergeant Whitenack

Going sledding

Coach Seppala and I set out on Monday evening to create a sled that the entire Chap track team can have fun with. No, not the sledding kind that you on winter days like today! More like the kind that some people consider to be a moderate torture device--a running sled.

Well, after a little gasoline used driving around, a kind donation from Christy's Sports, a little money for materials, a little filthy language, and a little blood (my own) was spent we had created the masterpiece pictured below.

The Masterpiece. Simply diabolical: it did not feel like much when you were in the middle of the workout
but the pain that came later was great
.


Come on Seppala! Pull you maggot!

What I really wish I had are pictures of Katelyn, Logan, and I trying it out at the school yesterday. We did eight 30m runs with this baby strapped to us, followed by three 50m runs without it. We gradually increased the weight we were pulling so that the girls ended at 55lbs on the sled. Having pictures or video of that would have been great, but I was (again) too forgetful when leaving the home.

When we switched to the unweighted runs I think we were all a bit shocked by the speed we were all able to hit at some point in the run. I am not used to running fast, so that was definitely a cool feeling. Doing these types of resisted runs (hills, sled pulls, sled push, restraint system of bands or parachutes, etc...) are great for building speed, particularly in the first quarter of a race or coming out of the blocks.

I look forward to...
1. Seeing many track kids use this sled in the winter and spring seasons, and...
2. Making the next sled, pictured Here

Thanks for reading, and remember to leave comments on any workout you do on any day.

Coach Whitenack

Tuesday, December 22, 2009

Sprinters/Jumpers/Throwers Workout 12/23/09

WOD for Wednesday 12.23.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements

Running
No running today

Weights
Front Squat 3x5 (3 sets of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW
Bench Press 3x5 (barbell or dumbbell are both fine)
Power Clean 3x3
Back Extensions 3x8

Stretching
Stretch for a minimum of 5 minutes

Please post
  1. weights used
  2. questions or comments.


Posted by: Private Neale & Sergeant Whitenack

Monday, December 21, 2009

Sprinters/Jumpers/Throwers Workout 12/22/09

WOD for Tuesday 12.22.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements

Running
2 x 3 x 300meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run two sets of 3 repetitions of 300m with a 3 min rest between each rep, and 8 min between each set. You will run a total of six 300s. For an athlete that ran a 12 second 100m during testing, they will add 20% of that 100m time to each 100m in todays run. Twenty percent of their 12 second 100 is 2.4sec. So for every 100 they will add 2.4 seconds, times the 300m they will run is 7.2 seconds. This athlete, if they ran their 100% 100m pace for 300m (this is impossible, or they didn't run as hard as they could for the 100m test) they would run a 36 sec 300m (1oom x 3 x 12sec =36 sec). Adding that 20% on they will now run a 43.2 second 300. It sounds difficult, but get out there and do it to see how it feels.
Por Ejemplo (for example):

Set #1
Run 300m #1 @ 43.2 Sec
Rest 3 min
Run 300m #2 @ 43.2 Sec
Rest 3 min
Run 300m #3 @ 43.2 Sec
Rest 8 min
Set #2
Run 300m #1 @ 43.2 Sec
Rest 3 min
Run 300m #2 @ 43.2 Sec
Rest 3 min
Run 300m #3 @ 43.2 Sec
Rest 8 min (Done)

Good News! A calculator for figuring out your running times has been created. Follow the directions on the attached link. You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! And without further delay: The running time calculator


Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes

Please post
  1. Running times
  2. Questions or comments.
Posted by: Private Neale & Sergeant Whitenack

Sunday, December 20, 2009

Sprinters/Jumpers/Throwers Workout 12/21/09

POSTS WILL START APPEARING AT 6:00PM (1800 HOURS) THE DAY BEFORE
WOD for Monday 12.21.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements

Running
No running today

Weights
Front Squat 3x5 (3 sets of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW
Stretching
Stretch for a minimum of 5 minutes


Please post
  1. weights used
  2. questions or comments.


Posted by: Private Neale & Sergeant Whitenack

Friday, December 18, 2009

Sprinters/Jumpers/Throwers Workout 12/18/09

WOD for Friday 12.18.09

Warm-up
1x6 of the 6 warm up movements
Running
Hill Runs 3 x 3 x 30-50m @ 90% 3min/8min rest

Explanation:
This workout will be run on a hill similar to the one between the tennis courts and soccer fields at Chap. Do not get too caught up on what hill it is run on, as long as there is an upgrade. The workout consists of 3 sets of 3 reps for 30-50 meters @ 90% intensity with 3 minutes between reps and 8 minutes between sets. An example of this workout for someone that ran a 12 second 100m during testing would look like the following:
Set#1
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#2
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#3
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down

Here is an ideal hill for you to use. Sergeant Whitenack used this hill many a time during his stay in China.

A running calculator to help you with your times.

Weights
Front Squat 3x6 (3 sets of 6 reps) add 5lbs to what you did last time.
MAKE SURE YOU ARE GETTING NICE AND LOW

Stretching
Stretch for a minimum of 5 minutes

Please post
  1. the times of the runs to the comments afterward.
  2. weights used in the front squat (more lifts to come next week)
  3. questions or comments.
Rest up and have a good start to winter break! Do something active over the weekend, but be safe no matter what it is. More workouts starting Monday.

Posted by: Private Neale & Sergeant Whitenack


Thursday, December 17, 2009

Sprinters Workout 12/17/09

WOD
Running
2x2x200meters, at 80% intensity (3-4 seconds slower per 100m than your test 1oom), 3min/6min rest
Explanation- Do 2 sets of two 200 meter runs, and rest 3 minutes between each rep and 6 minutes between sets. Example for a runner that ran a 15 second 100 during testing:
Set #1
200 #1- approx 36-38 seconds
Rest 3 minutes
200#2- approx 36-38 seconds
Rest 6 minutes
Set #2
200 #1- approx 36-38 seconds
Rest 3 minutes
200#2- approx 36-38 seconds

Weights
Shoulder Press 3x8 (3 sets of 8 repetitions)

Please post
  1. the times of the runs to the comments afterward.
  2. weights used in the shoulder press (more lifts to come next week)
  3. questions or comments.
Posted by:
Private Neale & Sergeant Whitenack

Wednesday, December 16, 2009

Potential X-mas Present



Just a quick reminder, the Disney trip we go on in March is open to ALL Wolverine Track Club Members and is very much fun. Click in the brochure for a closer look, email me with any questions.

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Tuesday, December 15, 2009

Sprinters Workout 12/16/09

Hey winter track kids! Get ready for your first workout--it's a pretty simple straight forward one.

For almost all of the workouts we post we would recommend doing the running at the school on the track so your runs are easily measured. If you cannot make it to the school, don't worry about it, and just run a distance close to the one prescribed. For instance, on today's workout measure something off near your home that is close to 100 meters--remember soccer and football fields are close enough to 100 meters for the purposes of this workout. Also, you could use this helpful tool at trails.com for measuring distances of any lengths.

The rest period may be longer than what you are used to, but stick to them! The idea right now is not to build conditioning, but rather is to build strength. So, do the run, and then rest. We want each run to be your best.

You should bring pen and paper and a watch to time yourself on the running events.

WOD (workout of the day)
Running:
5x100meters @ 90% (1-2 seconds slower than your 100 test time)
3 minute rest between each

Weights:
Front Squats 3x8 (3 sets of 8 reps)

Please post
  1. the times of the runs to the comments afterward.
  2. weights used in the front squats (more lifts to come next week)
  3. questions or comments, but remember we're guests so be appropriate.
Again this is just the first workout posted, check back in the coming days for more. We hope you enjoy yourself, and continuously see improvement.

Sincerely,
Private Neale & Sergeant Whitenack

PS Thank you Coach Seppala for letting us use your blog space

Long Runs


One more thing, on your long runs, make sure to try and run on the softest terrain possible (avoid asphalt if you can!) and run on hilly terrain. The roads and trails out by Josh Lake's house are *perfect* for long runs.

On your long run days, make sure to do some (6-8) strides after your run, stretch really well, and do the ankle strengthening routine we have practiced.

For more information on long runs, and to see how my philosophy on training has changed and grown over the course of time, click here to read the first post I ever wrote almost exactly three years ago. Interesting stuff.

And now, a picture of my lovely wife.
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Running Links

I am looking for some good websites to link to about running. Anyone got any ideas? Let me know either in the comments section or email or even twitter.

Thanks in advance.

And now, a picture of my dog in Long Island Sound.



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Creative Run Ideas

Creative runs are a type of workout I learned in college, from my training with the ski team. It is a combination of aerobic running and strength that utilizes the natural terrain. Run for five minutes, then do a calisthenic exercise for 30-60 seconds. Repeat. Simple. If you are a beginner, you run shorter intervals, more advanced, then you can go longer intervals or a longer overall run. I like them because they are easily adaptable for runners of all levels, they require no extra equipment, and they are an efficient training mode.

Some exercises that I would suggest to do during these creative runs are:

*Tricep Dips (On a park bench)
*Supermans (up & down)
*Slow Bicycle Sit-Ups
*Simple Push-Ups
*Explosion Kicks
*Plank Bridge
*L-Overs (Sit on back, legs straight up in air. Swing both legs together to one side, keeping back flat on ground, then back to the other side. Go slow and deliberate.)
*Tuck Jumps (Bring your knees up high!)
*Puppy Dog Leg Lifts
*WaterPumps (Single Leg Squats)
*Split Squat Jumps

I mean, you don't have to do all of these during every creative run, but it does give you some options to mix it up. So, get outside, get running, get creative, and have fun with it!

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Guest Bloggers


Starting up in the next couple of days, we are going to have Coach Whitenack (Ryan.Whitenack@dcsdk12.org) and Coach Neale (Jared.Neale@dcsdk12.org) doing some blogging on this site. They want to post the workouts for the sprinters/jumpers/throwers. I think this is a great idea, I know they will offer up a lot of great workouts, some new articles to read, and a fresh perspective on things. This is going to be excellent.

And now, a picture of my daughter.

Getting Back Going Again

Lots of changes coming down the pike in the next few days with the ol' web log. It has been a while since I rapped at ya, (to quote Jim Anchower, the funniest fake columnist The Onion has ever employed) but after a nice break from running/writing/coaching, it is time to get the track machine fired up again.

Some things coming down the pike (a "pike" is the back home term for the "turnpike" or "highway") are a couple guest bloggers, ideas for creative runs, different running links, and requests for more involvement from the CHS running community in general.

So, stay tuned, same bat-time, same bat-channel!


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Saturday, November 21, 2009

Nike Cross Regionals Recap 2009

I am sitting here typing away at an outdoor pool in Phoenix. It is about 8:30 at night. I have a fresh cup of coffee and the temperature is about 70 degrees. Chloe is asleep upstairs with Beth after a very busy day, but I am sitting out here staring at a beautiful crescent moon. And people ask me why I don't take the kids to Wisconsin during Thanksgiving Week???

Today was our big race. The Nike Cross Regional Championship. Tempe, Arizona. We came here last year, had some great success, so we have been planning on coming back ever since. Wow, I am very glad we did.

Our first glimpse of the course on Friday night was an eye-opener. The entire park was under construction! With all the fences and holes and construction material lying around, it looked like a war zone, like Sarajevo in the 1990's. Most of the course was marked, but not all, so we did not have a very good idea of where we would be running the next morning. Another thing there were a lot of were negative coaches and parents. Complaining about this, bitching about that, they were everywhere. It was all we could do to keep our kids away from all that. Pretty to similar to track in a lot of ways, actually. Eventually, we figured out 95% of the course, it was totally different from last year, but we went back to the hotel confident we knew what we were up against.

The next morning, an early wake-up call. We got to the course with no problems, figured out that our predictions of six big power hills interspersed with long stretches of concrete were correct, and set about the task of warming up for the race. To say there was a big crowd was an understatement. They split the boys open race into two divisions, due to numbers, and the girls races were overwhelmingly large fields. Luckily, with the new set-up of the course, the wider start was able to accommodate all of the athletes. There was kind of a running celebrity scene, with Dyestat on site, Bernard Lagat and Bret Schoolmeester roaming around the course, and Ryan Whitenack offering his thoughts on Taoist philosophy to all of the crazy parents in the crowd.

We did not have a full team, so our two runners were in the earlier open races. Even though this was not the championship section, the girls winner ran a 19:30? and the boys winner was clocked by my watch at sub 16:10. Very competitive times, very fast racers, and all this showed the course was in fact more difficult than in the two years prior. In 2008 and 2007, the top times were much faster than this year. (It must be those six hills, one right after another, they reminded me of a Tour de France stage!) The new course did not worry me in the least, however, as I felt if our racers followed the plan of not stressing the first 3/4 mile, racing the two laps with all the hills in them like that was the only race, then holding on and gutting out the final 3/4 mile home, we would do very, very well. We had practiced running steep hills, with Coach Neale, and we had developed the power to be able to attack them with Coach Whitenack. The last 3/4 mile, when you are dead and you need to race from the heart, Coach Dianne had fine-tuned all fall long. All our racers had to do was follow the plan, and success would follow.

Well, as I am sure you have heard, we had some amazing success today. Katelyn Wojan smashed her 5 km PR, with a 19:55, good for a fifth place finish in that open race! She ran a 20:12 on the faster course last year, and to come up with a sub 20 minute race this year is really impressive. I know for a fact Katelyn trained very hard, as her goal was go under 20 in this race, and she did it. She should be very proud of herself, she has turned herself into an excellent 5 km runner. Tyler also had the makings of an amazing race. He got out fast and had a great first mile split. However, he was running with a broken rib sustained a week before. During the race, he took an elbow right to the swollen bruised spot, and unfortunately could not finish. He did go back, after the championship races were completed, and finish the course. In his his mind he had completed it, which was the right thing to do. His training was excellent over the fall, and even though we could not celebrate it today, I know we will be celebrating it big time this spring.

I am very proud of the two athletes who ran their hearts out today; very, very, very proud. As I have said before, I wouldn't have cared if they each ran the course in an sixty minutes or in fifteen minutes. These two dedicated themselves to a brutal training program over the fall, they sacrificed more than anyone can imagine, they changed the very core of their lifestyles to become better athletes, and they showed their loyalty and commitment time and time again. I value these qualities in athletes a million times more than speed or strength or power. Thank you Katelyn, thank you Tyler, this has been a wonderful season of coaching for me.

And thank you to Coach Whitenack, who came on the trip, and proved again how important and indispensable he is to this program. Thank you to Coach Neale. His enthusiasm, his perspective, his connection with the athletes is amazing. Thank you to Coach Hawk. He is an architect of how we do things, his support and presence are vastly underrated. Thank you to both Coach Maroneys. Jimmy, you are always there for the kids, even when they don't realize it. The kids know you love them and support them, and that allows them to focus on what is important. And Dianne, it is a testament to your caring and knowledge when you see the athletes using the tools you taught them literally ten seconds before the most hectic moment of the race. They trust you, they believe in you, the depend on you, and so do I.

Last but not least, thank you to Beth. Without you, none of this would be happening. Your support of my passion has been unparalleled, and I could never hope to pay you back. You take care of so many aspects of my coaching career and this running program we have built together, I don't have the cyberspace to list them here. But, I want everyone to know that I love you and I am so grateful for you and for Chloe. Your are both the biggest prize I could ever win. Thank you, thank you, thank you.

Now what? Well, winter track starts on Nov. 30th. We got a big winter race season in front of us, and then an even bigger spring season. Until then, relax and recover. Heal up, rest up, eat up. Pay attention to you H-N-R. You deserve it. Congratulations.

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Friday, November 13, 2009

Race Change

I just got an email from the NXN Race Director. I was not aware the cut-offs for individual athletes to compete in the Championship Race is 19:45 for women, and 16:40 for men. They seem very intent on keeping any individuals out of the Championship Race, as those times would have been easily top ten in the Open Races last year. But, I am not in charge, and we have to race where they place us, which is in the Open Races.

What does this mean? Well, it means one thing to me, we have to go out and DOMINATE the open races. This turn of events could be interpreted as an obstacle, as a negative; but I choose to look at it as a positive, as a favorable opportunity. The course will be the same for everyone. the runners will be just as fast in both races, we will just have less of them in the open races. That means we need to be in the front groups from the gun. We will have less overall race traffic to deal with, we will be running earlier in the morning at a cooler time of day (girls at 8:45 , boys at 9:30), and the course might be faster, as it will be less beat-up and rutted out. This is a blessing in disguise for us, let's take advantage of it.

I firmly believe that we have great athletes, with great training, and when we get two kids from Walnut Hills Track Club on the podium, it will show everyone right where we belong!!!

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*Great* Article on HNR


Click on the picture above to find out what you should do on your recovery days.

Plan for the Next 8 Days

Good morning everybody.

One week from now we will be at DIA, getting ready to board a plane to Arizona. (I bet we get an otter plane.) The week prior to this is very important. So, here is the workout plan, take heed.

Friday (11/13): Easy Recovery Run. Pay attention to your H-N-R!
Saturday (11/14): Kenyan Runs @ 7:30 @ Sep's House
Sunday (11/15): Long Aerobic Run (45-60 min). Do not neglect this, we do not want to have to make it up later in the week, make sure to get this run done!
Monday (11/16): Light weights in the early morning. 43's after school @ Sierra. Last hard workout of the fall! Be prepared with race shoes.
Tuesday (11/17): Easy Recovery Run. Make sure to focus on H-N-R! At this stage, recovery is more important than working out.
Wednesday (11/18): Light weights in the early morning. In the afternoon, same as Sunday Long Aerobic Run (45-60 min) on your own.
Thursday (11/19): Tempo Intervals after school @ Sierra. Then pack for Arizona.
Friday (11/20): Fly to AZ in morning, tour race course in afternoon
Saturday (11/21): Race fast. Race really fast.
Sunday (11/22): Fly to CO in morning, relax in afternoon.

Let's make sure to do everything perfectly this week. Eat good food. Stay super hydrated. Get lots of sleep. Stretch at every opportunity. Mentally prepare to race fast. We have been working towards this goal for months, lets have a perfect last week!

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Wednesday, November 11, 2009

Arizona Plan of Attack

NXN SW Regional Championships

Walnut Hills Track Club Itinerary


Thursday:

Pack for two nights, three days.

Do not bring luggage to be checked, carry-on’s and backpacks will suffice!

Essentials:

USATF Card (Can be printed out on USATF.org if necessary) Picture Identification

W.H.T.C. singlet

Racing Shoes

Water Bottle

Medicine you may need

Recommended:

iPod

Swimsuit

Camera


Friday Early Morning:

Flight leaves at 9:00 AM, need to be at Frontier Check-In Desk at 7:00 AM

Frontier Airlines # 851

Flight lands at 10:50 AM in Phoenix Airport


Friday Late Morning/Early Afternoon:

Lunch at Subway (or something similar)


Friday Afternoon:

Check in at Residence Inn @ Phoenix Airport hang out at pool, unpack

(i.e. stay off your feet as much as possible!)


Friday Late Afternoon:

Course Walk-Through @ 4:00 PM

Packet Pick-Up (Need Valid USATF Card!) @ 6:00 PM


Friday Evening:

Dinner at Buca de Beppo @ 6:30 PM

Lights Out 30 Min. after Arrival at Hotel


Saturday Morning:

Continental breakfast at Hotel as a Team

Drive to Race Course @ 8:30 AM (tentative)

RACE!!!!!

(10:15 Tyler/11:00 Katelyn)

Lunch on way back to hotel after racing and awards


Saturday Afternoon:

Pool time, relax time in hotel room


Saturday Evening:

Dinner and walking around at Mill Avenue District (Depart Hotel @ 5:00 PM)

Castles n’ Coasters ($20) after dinner


Saturday Late Night:

Room Check at 11:00 PM


Sunday Morning:

Continental breakfast at Hotel as a Team

Leave for Airport at 8:30 AM

Flight leaves Phoenix at 10:40 AM

Frontier Airlines # 851

Flight lands in Denver at 12:25 PM

Sunday, November 8, 2009

Random Sunday Thoughts

Just some quick hits for you on a breezy Sunday afternoon.

Great racing yesterday from the WHTC yesterday up in Longmont. Check out the results here.

Let me say, that was a tough race, my legs are killing me today.

WHTC practice this week is pretty standard. Normal weights in the morning, intervals @ SMS on Monday, long run on Wednesday, intervals @ CHS on Thursday, Kenyans @ Sep's on Saturday, easy recovery runs inbetween.

Things look pretty set for Arizona, I am *super* excited for this trip.

HNR is more important than anything else we can do leading up to this race, do not neglect it!

I am already planning the Disney Track Trip in March, that will be awesome!

The Winter Track coaches meeting is coming up, that means Winter Track practice is right around the corner.

I know we are setting up a CHAPTRACK twitter account, to be able to communicate with everyone, you can just "follow" us on it.

Congrats to all XC runners, you preformed well yesterday up in Ft. Collins. Take some time off, get rested up. You deserve it.

Go Pats!

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Sunday, November 1, 2009

Adaptability

Yesterday was one of those practices where nothing seemed to be going right. The streets were a slick mess, the park where we normally run on Saturdays was an un-plowed field of crusty snow and ice underneath, and even Otis almost took a digger in the parking lot on some black ice. It was looking like we were not going to get in a quality speed day. I was getting discouraged, and I was racking my brain to try and come up with an alternative, and quickly, before the team showed up at the park. In my mind, we had to get this workout in, it is getting too close to race day to be sacrificing workouts.

So, Otis and I jumped in the truck, and raced down to the other end of the park, and packed the athletes in as well. They seemed to be relieved that we weren't going to run in the park, but wary of what else I had planned for them. (My athletes usually are wary and suspicious when I say I have a "surprise", I wonder why?)

Driving down Arapahoe, we passed a couple of middle school tracks, but they were covered in snow. I was thinking maybe DeKoevend Park would have plowed some trails, but no luck there either. The best thing we could find, in a the short amount of time we had to find it, was a loop around the church at Goodson Rec. Center and the Highline Canal Trail. It was in a parking lot, with cars coming in and out, but it was the safest and best alternative I could come up with.

Instead of doing Kenyan Runs at 600 m, we did them at 400 m, which was the longest loop we could map out. We therefore did more of them, to make up for the shorter loop distance. Also running on part of our loop was a marathon training group, who had tried to head out on the Highline Canal Trail, but found out it was way too icy and too much post-holing to be of any benefit. We also had lots of cars pulling in and out to get to Goodson Rec., and a few corners that were in the shade and still covered with black ice. Was it an ideal training situation, hell no, but it was the best we could go given the weather and the all the other variables, so we had to make it work.

What I am most proud of is how well the athletes did make it work. They were dodging parked and moving cars, taking turns wide and straight to minimize the ice, running with their heads on a swivel to avoid the slower marathon runners, throwing in accelerations when they got slowed down by obstacles; it was a fantastic display of what I dubbed adaptability. Adaptability is being able to take a bad situation and turn it into a positive. Not getting frustrated by the problems we were facing, but being able to get around them and deal with them in an appropriate way. Changing your initial ideas to work with your surroundings. We could have just packed up and not gotten in a great workouts, but the athletes were determined to get some benefit out of the day. They fought through the cars, the ice, the horrible drivers; and they got in a very high quality speed day. That is just amazing, as most people I know would have decided to go Einstein's a couple of hours early.

Hats off to Katelyn, Tyler and Corrina, yesterday was a fantastic workout for all of you, you got some great speed work in when I bet a lot of your competitors were home watching Saturday morning cartoons. Let's hope for some more sunny weather today, to melt all this snow, so we can get back on a normal schedule for this upcoming week.

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Monday, October 26, 2009

Talent

I read a book a lot of other people read a couple years ago, it was called Freakonomics. It was written by economists Steven Levitt and Stephen Dubner. I really enjoyed it, it was a great read on how to look at things from a different perspective. Now, my esteemed colleague Ryan Whitenack has sent me a heads-up on the sequel to this book called Superfreakonomics, Why raw talent and genius are overrated". I happen to agree that talent is overrated and that by working hard and working smart, you can overcome any lack of talent to be successful in any field you choose. I am just not a good enough writer enough to create a whole book about it.

But, I loved the short article Whitenack sent me, so much so that I will certainly purchase this book. (Hopefully it comes out in paperback!) It seems similar to Malcolm Gladwell's most recent book, Outliers, and how it equates hard work and dedication with being successful, not necessarily being "born with it". Actually, all of Gladwell's books are excellent reading, if you ever gt a chance to pick one up, do it! There is another newer book out there, called Talent is Overrated, by Geoff Colvin. This looks like it deals with a similar subject, hard work trumping talent, and I would like to read that one as well.

What I am trying to get to is that by working hard every day, doing the little things right, and staying focused on a goal, you will find success much more often than by hoping for the big opportunity and for your natural talent to take over. It has been proven time and time again, as evidenced by the above books, and that is how we must think and act in order to be successful in our own endeavors. That is why we must work hard and work smart every day, so we can be successful when the opportunity comes.

And, while I am pimping products, go to www.giantmicrobes.com. Quite possibly the greatest baby toys for geeky science families like my own! We got Chloe "penicillin" and she loves it!

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Last Race Before Arizona

Just a quick reminder to sign up for our last tune-up race before we head to Arizona. The Twin Peaks XC Challenge is Nov. 7th, up in Longmont. Like the Louisville Death March, these races have limited fields, so signing up early is neccessary. I just got my registration in, I am ready to rock on next Saturday! :) Click on the picture below to get to the sign-up webpage. Once we figure out who has signed up and is racing, then we can figure out logistics on race day.

(The start of last year's elite race)

Wednesday, October 21, 2009

Jim Creek Time Trial

Ed's Note: The following post is guest written by Katelyn W. and Tyler B. They participated in an uphill time trial on the Jim Creek trail in Winter Park. About two miles long, well over 9,000 feet at the start line, and about 35 degrees F to start. Not an easy task, to say the least. Here are their thoughts, unfiltered by me.

Nothing against Jim, but he picked the most excruciatingly painful spot in the entire world to name after himself. The first thirty seconds of the time trial felt great, but after that I was taking four breaths for every one that I would take down in Parker. My legs and arms felt fine; it was my lungs and throat that were not happy. The thing that kept me going on the trail was the amazing scenery, I could not believe how gorgeous it is up here. Although this run nearly killed me, I think it will definitely make Tempe an even better race because I know that I will not be racing in the snow, over the ice, through the ice cold water, over long rock piles, a couple thousand feet higher than usual, and it will be twice the temperature it was today. --Katelyn

Wow, I don't even know how to explain how this time trial felt. It was really, really hard. Going through the campground (the first part of the trail) was very tough, then once the boardwalk (the second part) came around I thought I was gonna die throughout the rest of the course!! The Jim Creek Trail is a great trail for HIKING, not running, especially for me. After the exhausting time trial was over I felt great and was glad I did it, now I am really excited to run at lower elevations and pumped to run at Tempe because that course is nothing at all like this one! It has been eight hours since we ran and I can still feel it in my legs!! I am still very glad that we did this and I can't wait to come back next summer and get a better time and run at this elevation again --- Tyler