Tuesday, December 28, 2010
Monday, December 27, 2010
Sunday, December 19, 2010
Super long dog walks
Basketball at the rec. center
I'm sure there are more, let me know in the comments section!
Friday, December 17, 2010
Chloe had a little bit of this over the weekend, and she is still fighting it off, and I am hoping Beth has a strong enough immune system to ward this off. It just sucks. It's not debilitating, but just on that line. Grrrrr...
So, it looks like a week off from training (which will help my strained foot) and winter break couldn't have come soon enough.
I hate being sick.
Wednesday, December 15, 2010
You have all worked hard to get a head start on your competition, don't relax now and turn that head start into a hole that you have to dig out of!
Friday @ 5:00 pm
Room 1 - Aaron Moser - Coaching the Multi Event Athlete
Room 2 - Sarah Schwald - Strategy & Training for the 800 and 1600
Room 3 - Stuart Lienemann - Building a Program
Room 4 - Loren Landow - Sprints
Friday @ 6:00 pm
Room 1 - Dr. Rick Bettger - Litigation for Coaches
Room 2 - Jay Johnson - Coaching in the 21st Century
Room 3 - Kevin Galbraith - 400 m Training
Room 4 - Jan Johnson - Pole Vault Session 1
Friday @ 7:00 pm
Room 1 - Al Joyner - Triple Jump
Room 2 - Dr. Joe Vigil - Distance Running
Room 3 - Tom Tellez - Sprinting
Room 4 - Jan Johnson - Pole Vault Session 2
Friday @ 8:00 pm
Room 1 - Matt Hemingway - High Jump
Room 2 - Dr. Joe Vigil - Distance Running
Room 3 - Tom Tellez - Sprinting
Room 4 - John Godina - Shot Put
Saturday @ 8:00 am
Room 1 - Al Joyner - Coaching the Paralympic Athlete
Room 2- Sarah Schwald - Distance Running
Room 3 - Dana Pounds - Javelin
Room 4 - Jan Johnson - Pole Vault Session 3
Saturday @ 9:00 am
Room 1 - Hy-Tek Training for Meet Directors
Room 2 - John Godina - Discus
Room 3 - Tom Tellez - Long Jump
Room 4 - Jan Johnson - Pole Vault Session 4
Saturday @ 10:00 am
General Session, Rules Update, General Discussion
Thursday, December 9, 2010
I loved these thoughts by Jay on recruiting, they are simple and correct. Follow them, he knows what he's talking about, and he's right.
Thanks Coach Jay!
Monday, December 6, 2010
Sunday, December 5, 2010
Saturday, December 4, 2010
Steven Busch, a CHS alum, came in 48th at Div. II Nationals, second on his team (Drury) and helped his team to a 14th place finsh. With Drury being ranked 23rd coming into it, 14th place is excellent!
More thoughts and opinions tomorrow.
Thursday, December 2, 2010
You all should want to improve your racing throughout this process, but I want to throw out some numbers that you all should be aiming for. You might not achieve these times this year, but I truly think all of you have the capability to achieve them in the future if you dedicate yourselves to it.
Below are the times of the 18th fastest person in 5A Track and Field for 2009 and 2010. Why 18th? The top 18 athletes in each event go on to the State Meet in May. And running at the State Meet is the truly ultimate experience in Colorado Track & Field.
Women/800 m/ 2:23.45/2:22.05
Some fast times, for sure, but some attainable times. Print these times out, hang them on your bathroom mirror, or staple them to your notebook. Visualize yourself running those times. The journey to achieve these times starts now. It starts with getting out there and doing the running. It starts with stretching and with good nutrition. You all have a headstart on your competitors due to your participation in winter track, so take advantage of it. What's the silly cliche, "hard work beats talent when talent doesn't work hard" or something like that. It's a cliche, but it's true. Put in the hard work now, and you will be reaping the benefits later on in the season.
Wednesday, December 1, 2010
What a great first day of practice, we had a great turn-out of total athletes, a great cross section of track disciplines were present, and we had a surprising number of athletes complete the strength session.
Congratulations go out to:
and Jonny Bacovin!
We will do this exact same workout again, at the end of the winter season, and hopefully we get a significant number of athletes completing our "Simple Monks" routine.
Remember, when chopping water and carrying wood, chop water and carry wood.
We will be progressively increasing our mileage, about 5% per week, in order to reach our goal of a solid aerobic base by the beginning of February. We are not shooting for 100 miles per week, but we are going to be able to consistently run for 60-75 minutes at a time.
Running lots of miles accomplishes many things. I blogged about this four years ago, you can re-read it if you want. But, in the time since that initial blog post, I have learned a few things about what I used to call LSD. (Long Slow Distance)
First of all, it shouldn't be automatically long, or automatically slow. It should start off at a distance that taxes you, then you should slowly increase that distance so it keeps taxing you. The pace should not always be super slow, nor should it always be super fast. The pace should change with the terrain, the weather, your overall fitness level, even with how you are feeling minute to minute. These runs should be fun, meaning if you want to pick up the pace a bit, go for it. And if you are feeling a little sluggish, don't be afraid to shuffle a mile to get warmed up.
Let your body tell you how fast to go. Don't be concerned with paces or miles or anything like that. Go out and just run. Have fun with it. Know that the time spent running now will help guard against injury and sickness, help prevent fatigue, enable you to do a greater number of intervals with shorter recovery, and allow you to get that top speed that much faster.
My old ski coach used to say, "You gotta go slow to go fast." and that applies here. Intervals, tempo runs, plyometrics. All that will come later. Build your foundation of aerobic miles now, so you can tolerate and utilize all of those speed and strength workouts.
Saturday, November 27, 2010
*Keagan ran today in Wisconsin, he ran a 15:45, for 40th place, at the Footlocker Midwest Regionals. I am assuming it was freezing cold, so any time under 16:00 minutes is a great time. Good work Keagan, you deserve some time off, take it!
*Been up in the mountains for the holiday, getting in lots of XC skiing. Let me tell you, pulling a 23 lb human being behind you in a sled is not easy work. Wow my thighs are sore!
*The CHS coaches are meeting Monday night, gona finalize all of the winter track plans. I do know that the distance kids will be meeting twice a week(Monday and Wednesday), with training plans individually desgined for all. We will not go to any winter meets as a club, but you are more than welcome to go to any of the meets on your own. You will have to be a member of USATF (for insurance purposes) and there will be a nominal fee to join the club. We are hoping to start by the beginning of next week, so stay tuned!
*I classic skied over 12km today on my own this afternoon, I was laboring. My thighs were sore as soon as I was done, that's how I know it was a good workout. As I was finishing up, I saw the University of Denver nordic team heading out for a workout. I asked one girl what they were doing, and she politley replied, "Oh, just an easy hour and a half." (In skiing, training is measured by time, not by distance, for obvious reasons) I thought to myself, an hour and a half?!? After they skied this morning? I did some quick math, and at their T-day camp, they conservatively got in 15 hours of training in 4.5 days. Unbelievable. I guess that is why they are national championship contenders every year.
*And those D.U. skiers are awesome to watch. They just jump on their skis, a couple of hops, and they are already cruising along three times as fast as I can go. Maybe I used to be like that, but not anymore. Slow, chunky and winded, that's me. :)
*Beth got me this Garmin watch for Father's Day this spring, and I must say, it is the best girt I have gotten in recent memory. I have it set for running workouts, cycling/rollerskiing workouts, and skiing workouts. The best thing about it is for my skiing workouts, it gives me my "speed zone" I am usually in "squirrel" zone, but I occasionally go up to "greyhound". Nice. Ia m addicted to it, I am constantly tweaking it and using it to post workouts. It totally helps with my motivation, that and my iPod; I don't know how I lived without them.
*We have a new middle distance coach on the CHS staff, and I have been working very closely with her the past couple of weeks to set us up for some big time success this spring. He name is Janie Boymel, and she used to coach at Platte Canyon HS. She is a great coach, a great person, and will be a huge addition to our coaching staff. I am eager to work with her with all of the athletes, that's for sure!
*I hope you all had a great turkey day, and I hope all of you have been accumulating as many miles as you can. Heck, even I have gotten a good amount of miles in. My plan for the distance kids for the first six weeks of winter track is miles, miles, miles, and it certainly is easier to do that if you are already used to it. If not, no worries, we will get you up to speed quickly. (Track pun, you caught that, right?)
*That's all for now, ladies and gentlemen, gonna go relax on the couch with an adult beverage. I might not be as fast as those Pioneers, but I can at least enjoy a beer post-workout. I am pretty sure they cannot. :) :)
Monday, November 8, 2010
This was just brought to my attention, but over the weekend, Keagan Vargo was named to the Colorado All-State Cross Country team!
Steven Busch competed on the men's side, and with a 7th place finish, garnered Grand Valley All Conference honors! Way to go Steven, that's fantastic! Steven ran the five mile course in 25:18, at 5:06 a mile. Impressive work, Steve-O!
Tuesday, November 2, 2010
Monday, November 1, 2010
Friday, October 22, 2010
Sunday, October 17, 2010
Friday, October 15, 2010
Tuesday, October 12, 2010
Sunday, October 3, 2010
Monday, September 27, 2010
Monday, September 20, 2010
Saturday, September 18, 2010
Wednesday, September 15, 2010
I just got home from the middle school cross country banquet, and I need to tell everyone what a successful year the athletes had.
The 7th grade boys won their district division, with Jack D, James B. Sean R. and Nick F. all coming in the top ten in the district varsity race. The 7th grade open race had Tanner F. and Tanner S. coming in 1-2, so even out 8th & 9th guys on the team were super strong.
The 7th grade girls came in third, and we had an individual district varisty champion in Kat K, plus top tens from Megan G. and Erin G. As for the open race, we scored four girls in the top ten, Kaylee H., Emma R. Erika C. and Meridith N. Amazing job ladies!
The 8th graders also fared very well, with Dominic C. coming in 9th in the boys varsity race, and the ladies improving throughout the year to finsih in the top five as a team.
I was wicked happy with all the improvement shown throughout the year, both from the 7th and 8th graders. I am also very excited to coach all of you next year, either at the high school, or one more year at the middle school.
Congratulations Sierra Eagles, superb job this year!
Wednesday, September 8, 2010
Tuesday, September 7, 2010
Sunday, August 1, 2010
Triathlon on TV is sooooooooo freakin' boring. Figure it is good background noise to blog to.
Sunday, July 18, 2010
Monday, July 12, 2010
Sunday, May 23, 2010
My summer will be spent with my wife and daughter, riding bikes, heading up to the mountains, brewing beer, working in the yard. I will not be doing regular Red Rocks sessions this summer, but you are more than welcome to attack that on your own. I hope all of you have a great summer, please keep in touch, and I am grateful to each and every one of you. In fact, I would like to thank you all personally for a wonderful and fulfilling track season.
Have a great summer everyone, take a couple weeks off, then get back on the running train. Don't force any structured intervals or anything like that, just go out and run on the trails for the sheer joy of it.
I also want to give a huge shout out to all the parents and volunteers who helped make the banquet a great success. I know it is a ton of work, and I want to sincerely thank everyone who helped. Thank you, thank you, thank you!
Saturday, May 22, 2010
Friday, May 21, 2010
Also, the girls 4 x 200 team qualified for finals, and the boys 4 x 800 team made the podium, with an 8th place finish that was kick-started by Ryan Bull's scintillating lead leg of 2:00 flat! Awesome job everyone, looks like another gorgeous day today, so let's keep racing fast!
Wednesday, May 19, 2010
Monday, May 17, 2010
Here are the 2010 CHS State Qualifiers.
Sant, Hughes, Grimm, Larsen Alt: Vazquez & Yeager
4 x 200 m Girls:
Sant, Wojan, Hughes, Grimm Alt: Vazquez & Yeager
4 x 800 m Boys:
Bull, Bills, Vargo, Purdue Alts: Burt & Richards
4 x 100 Girls:
Sant, Follett, Hughes, Grimm Alt: Edginton
4 x 100 Boys:
McHenry, Petty, Henry, Whipple Alt: Ray
300 Hurdles Boys:
Pole Vault Girls:
High Jump Girls:
Triple Jump Girls:
For a complete schedule, please click here.