Thursday, March 31, 2011
Tuesday, March 29, 2011
Sunday, March 27, 2011
Thursday, March 24, 2011
Tuesday, March 22, 2011
Interesting enough, in my online iPad2 hunting/procrastinating, I discovered this little vignette ,which I had never heard before, but is very appropriate to my thinking today.
When NASA first started sending up astronauts, they quickly discovered that ballpoint pens would not work in zero gravity. To combat the problem, NASA scientists spent a decade and $12 billion to develop a pen that writes in zero gravity, upside down, underwater, on almost any surface, and at temperatures ranging from below freezing to 300 degrees Celsius.
The Russians used a pencil.
Sometimes you can make things too complicated. Just get out there, run hard, mimic a race as much as you can, and do it over and over. That's our plan for tomorrow.
Sunday, March 20, 2011
If you are a primarily a 400 runner, here are your workouts for Monday and Tuesday, from Coach Boymel.
On turf field:
10 min warm-up
15 X 100 at current 400 pace (take your most recent 400 time, divide by four for this pace) w/ 5 min rest
10 min cool-down
30 min run w/ 5 min hard in the middle of the run
I strongly suggest getting down the to the track at 8:30 to get this work in, the more athletes there, the easier the workouts tend to be!
Monday and Tuesday, the senior captains will be running voluntary practices for the long - distance side of the track team.
Seniors will be in charge, you are not required to be there, but encouraged to be there.
Practice starts at 8:30 am at the CHS track.
Alternators - A Lactate Removal Exercise
400 hard/45 sec jog/1200 medium
The fast 400 is designed to stress you, but debilitate you. Go right into a 45 sec recovery jog. Then a 1200 at a slower than normal tempo pace to flush the lactate out.
Take full recovery, but no more than five minutes. If these are easy, take less recovery. If you can, eliminate all recovery.
Do five alternator sets. Do more if you are feeling it.
Panthers (KV, JB, NP)
400m@1:18 / (45 sec ez jog) / 1200m@1:33/lap
Ocelots (JK, CF, JB, RK, ZY)
400m@1:19 / (45 sec ez jog) / 1200m@1:34/lap
Jaguars (DF, MI, FC, CH, BR)
400m@1:26 / (45 sec ez jog) / 1200m@1:41/lap
Wildcats (AR, JR, KR, KW)
400m@1:33 / (45 sec ez jog) / 1200m@1:51/lap
Bobcats (SF, SR, ER, MH, JH)
400m@1:38 / (45 sec ez jog) / 1200m@2:00/lap
Pumas (HB, TB, EJ, LN)
400m@1:42 / (45 sec ez jog) / 1200m@2:10/lap
Tigers (DG, AL, XT, CC, CH. BS)
400m@1:52 / (45 sec ez jog) / 1200m@2:20/lap
Long Overdistance Run (75-80 minutes)
I was dismayed to find out that some athletes were not running the distances they should be running on last Tuesday. So, I have some landmarks put in place now.
You will be running the exact same path you ran last week. Start at the HS. Go north on Chambers, left onto Broncos Parkway, then turn around when you are supposed to. Run on grass, fields, & soft surfaces as much as you can.
These workouts are designed to be completes in 75 - 80 minutes, based on you fitness levels. If it takes a smidge longer, that’s OK, but you are not to be “Monfre Suffling” during these long runs.
Panthers: Must get to intersection of Arapahoe & Peoria, past Family Sports. Then turn around and come home. 10 miles.
Ocelots: Must get to Family Sports Bubble. Then turn around and come home. 9.5 miles.
Jaguars: Must get to Peoria/Bronco’s parkway traffic light, on top of hill. Then turn around and come home 8.5 miles total.
Wildcats & Bobcats: Must get to boat storage on Bronco’s Parkway. Then turn around and come home 8 miles total.
Pumas & Tigers: Must get to Dove Valley/Bronco’s Training Center. The turn around and come home. 7 miles total.
If you want to go a little faster, that’s fine, but do not kill yourself. This is an easy week, and I want you to be fresh for Wednesday.
Please be safe, run with a group, always face traffic, and represent yourself perfectly.
See y’all on Wednesday morning, 8:00 sharp!
P.S. Huge shout-out to the seniors running the show for me!
Friday, March 18, 2011
Thursday, March 17, 2011
SEP & BOYMEL
Wednesday, March 16, 2011
Sunday, March 13, 2011
Monday: All athletes meet inside on the stairs for ribbons and awards
Tuesday: Picture Day! Wear team issued blue sweats (top and bottom) for the outdoor picture.
Thursday: JV & Varsity Line-ups finalized
Friday: JV Meet @ Legend HS
Saturday: Varsity Meet @ Sports Authority Stadium (schedule to the right)
Saturdays are always a hard effort, Mondays will always be a hard effort. You need to do something on Sundays to recover and be ready for the week.
In the mid-90's, training philosophy dictated a two hour easy slow jog, almost a walk. Now we know, that's not the best.
Sitting around and doing absolutely nothing is certainly not a good idea either.
My personal favorite: 45 minute easy jog, at something between 9 and 11 minute pace. listening to a brewing podcast.
But other ideas could be a short jog to Alpha Gymnastics, 45 minutes in open gym, then a short jog home. Or maybe you go for a hike up in the foothills with your dog while the weather is still good. Or perhaps a bike ride to a coffee shop along the numerous bike paths we enjoy here in Denver.
Just get out and do something, anything, that will loosen up your legs, flush out some lactic acid and not stress your system too much.
Active recovery is the best recovery of them all!
One of my favorite traditions on the CHS Track Team is ribbon day on Mondays. We usually have quite a haul, and handing them out to the deserving athletes is a blast. Here is a sneak peek at who might be getting some varsity ribbons, but I admit, this is one of the poorer jobs I have done of getting times/places for the entire team. I wrote down all the long-distance times, most of the mid-distance times, but none of the sprint or field event data. Gotta get better for next week, just like everyone else!
P.S. I also want to mention that the JV meet went very, very well. We had some excellent times on Friday afternoon, and that improvement in your racing will result in a bump-up in training level, which is what you need to continue to improve. Excellent job JV team!
Friday, March 11, 2011
Thursday, March 10, 2011
Wednesday, March 9, 2011
Tuesday, March 8, 2011
So would the Harvard Business Review!
Monday, March 7, 2011
Sunday, March 6, 2011
This is an important meeting, we will go over everything from booster club to schedule to team guidelines and everything in-between!
See you parents there!
Friday, March 4, 2011
Wednesday, March 2, 2011
All this week we have been stressing our bodies. Monday was hard, Tuesday was moderately hard, today was super hard. Now, literally right now, as you are reading this blog, we need to work on recovery. Contrast showers, stretching, sleeping, easy workouts, all of it works with the stress to grow you into a better runner. Stress without the rest creates burn-out and injury. Rest without the stress creates couch potatoes. So, make sure to get the right balance of both in your lives.
Thursday night, Spike Night, BRC/DTC, with a special guest, two time Stanley Cup winner Stephane Yelle of your Colorado Avalanche will be there talking about anything you want to talk about. Pretty cool, huh? Party starts at 5:30, you should have plenty of time after practice to get there.
One other thing, all athletes reading this should start thinking about what events they want to compete in on Saturday. Mid-Distance kids, if you have been with Coach Boymel all week, I suggest you run a 400 m or longer at some point on Saturday. Long-Distance athletes that have been with me, I suggest an 800 m or higher on Saturday. Of course you can do more, but make sure you get those events in. Think about putting yourself in other events that you feel strong in and that you feel you can help the team the most in during the course of the season. This is the only time you get to chose your events, so choose wisely. Ask a coach for more guidance or advice if you want, what's what we are here for!
Tuesday, March 1, 2011
Above is a copy you can download and print off yourself. It doesn't have to be blue, just filled out honestly!
This year Captains chosen by the coaching staff will draft a well rounded track team to compete against other Chaparral teams to be the best team at Chap. Captians will choose Freshman, Sophomores, Juniors and Seniors to compete with them in the areas of Track and Field. Once the draft is complete, you will sign up for events in the scrimmage with your team mates. All members of the team must compete in 4 events. A field event specialist must do at least 2 field events. A running specialist must do at least 1 field event. As your team signs up, remember you will be competing against others Chap teams.
The winning team will be receiving some free track pack gear from coach Hawk.
We will not be scoring all events for the competition but instead will choose 7 events (hence the heptathlon name) You will not know if we are scoring the 800m or not. We may score the high jump and long and triple jump. So as your team is picking 4 individual competition events, be sure events are chosen that can be scored well in as well as opportunities to score in all the different events.
Also, be aware that there is a relay meet coming next and your ability to be a part of a team may be extremely important for us to decide where you fit in that competition. In the same way, it would be best to pick events you think you have a chance at being the top 3 or 4 for Chaparral.
Be thinking about your specialty, your ability to try different events and your willingness to do an event if the team needs you to fill a gap.
Draft will be on Wednesday at practice. Event selection needs to be completed at the beginning of practice on Friday. Any one who recruits a new track member by Thursday or Friday can add that team member to their heptathlon team.
Events at the Scrimmage include
Tripple Jump, Long Jump, High Jump, Discuss and Shot Put
100, 100/110 hurdles, 200, 300 hurdles, 400, 800, 1600, 3200
You will receive a sheet that shows the order of events. There will be no relays
Time to start thinking track and about what your role is on the team
Have you filled out your blue sheet?
Are you drinking water?
Practice will be at the normal time, 3:10, and we will be having our booster club/parent meeting at 6:00 at the HS in the commons area.