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

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.

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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!!

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!!**

Strides:
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.

Post-Race:
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

It's Too Cold Outside!!!

On FasterSkier.com. 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!

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! :)

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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!

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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?

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Saturday

No official practice tomorrow, so if you are not going skiing, I strongly urge you to get a 60 minute run in with some hill sprints thrown in there for good measure.

Stay active!

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Football Musings

Who would have thought that going into the Super Bowl, that the Patriots would have to fix Tom Brady? He looked sloppy and slow all day. Passes behind guys, no zip on the ball, he was missing that usual "step-up" in the pocket. Three picks, and the Pats still win. It was a nail biter, but I bet TFB is in the film room right now dissecting his game.

However, Laurence Maroney really is the man of the hour this morning in Boston. he ran like he did last week, charging straight ahead, carrying tacklers with him, or knocking them on their butts. I loved watching it, watching that clock tick down, knowing that the Chargers couldn't stop him. Great football to watch.

And the defense played fantastically. Four field goals how can you complain about that? Tedy looked young, Junior was all over the place, Vrabel was getting into the backfield all the time, great team defense.

But the surprise of the night was the NY Giants. I am glad they won, I would rather play them than the ref-aided GB Packers, but I left this game the same way I left last week's Chargers-Colts game? How the heck did NY win this game? All those missed field goals from Tynes, GB throwing away their game plan of short passes that had benefited them all year, and Favre dressed liked he was Shackleton while Eli looked like he was at the beach? Weird, weird game. The three things I take out of it.
Tynes won't miss those field goals in Arizona, Plaxico had a HUGE day, and the runnign game of the Giants looks pretty good.

It is going to be a really good game in two weeks, it will not be a walk-over by any means. Can we finally force Eli into a turn-ver, can TFB bounce back, and where the heck is Randy Moss. I mean, he is a great blocker, but he is not going to the Hall of Fame for that.

Maybe I can finagle tickets. WS and Super Bowl in the same year would be cool, huh?

Racewalking Video

Caroline, pretty crazy, huh?



More Patriots-Giants thoughts tomorrow.

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Early Morning Quick Hits

If you get a chance to call, text or communicate telepathically with Katelyn, please do so. She has had a rough couple of days, tonsillitis, hospital visits, more hours in a waiting room than you can imagine. We are a team, and we need to support each other, and Katelyn is a valuable member of this team. Get well soon, Wojan, we want you back at practice!!!

Wasn't it great to see Mr. Lake all over the place taking pictures yesterday? I loved it, and I know he has been sick, but he rallies to get some great track shots. As soon as he gets them up on the web, I will have a link to them.

Today, make it a recovery day. TEN minutes of running, (yes, I said 10 minutes), but then 20-30 minutes of dedicated stretching, massage, icing. My recovery day will consist of grading lab reports, taking Otis for a walk, and cheering on the my beloved Patriots. Go TFB, you are so dreamy! But, back to track; our "easy" week last week was not as easy as I would have liked, so we really need to make today a recovery day. Why?

Because tomorrow (Monday) we are going to meet at Spenst Hill at 2:30 for Spenst x 5. Park at the school, jog over, we start the flexibility warm-up at 2:30 sharp!

I hear rumors of a ski trip this Saturday? To Copper perhaps? I said this earlier in the season, if you guys want to organize a ski trip, go for it. But, the athletes (probably the seniors) need to organize it, not the coaches. However, if I remember from my ski club days, if you go through groups sales at Copper, I think you can get 25 dollar lift tickets. Just a thought. (And if it is a go, I am in!!!)

Yesterday's racing was a very good day. Not necessarily because of the times, but because it was a great speed work-out for all of us. I know that when we race, we always want to do better than before, but these races do not count. We use these races to get speed work in, to learn how to warm-up or a race, to learn how to use tactics in a race. No one rememebers, or cares, about the results, these are tools that we can use to be faster in the season, when it does count. So, if you raced great yesterday, build on that and work to get even faster. Don't rest on your laurels. If you raced not as fast as you would have liked yesterday, use that as motivation to train hard in practice and you will reach your goals.

And with that, check out this ski jumping video from last week. Ski jumping under the lights, I love it! I don't think this kid loved it though.



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P.S. Go Patriots!

Improvements

Crunching some numbers real quick.

We raced the same time of year last year, let's see how much we have improved based on those times at C.U. Let's see if all this extra Saturday running (and all the other minor tweaks to the program) have made a difference.

Kelli H. ran her 800 m race 1 second faster.
Alex B. ran his mile race 19 seconds faster.
Caroline H. ran her mile race 8 seconds faster.
Derek E. ran his mile race 5 seconds faster and his 800 m race 5 seconds faster.
Josh L. ran his mile race 13 seconds faster.
Patrick A. ran his mile race 5 seconds faster.
Kelsey D. ran her mile race 19 seconds faster and her 800 m race 8 seconds faster.

Those were the improvements I could calculate. Overall, 9 out of 11 total comparable races, (races by veterans who I had data on from last year) were improvements. The two who did not improve only declined by one or two seconds. Impressive! Almost as impressive as Mike M.'s 6' 6" high jump!!!

Overall, everyone who came down did very, very well. The coaches saw a lot of good stuff, and we saw a lot of great racing performances.

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