Red Rocks June 17th Table

Red Rocks June 17th
		1st Level	2nd Level	3rd Level	4th Level	5th Level	6th Level	Top Level	Total Steps
	Caroline	10	20	30	30	31	32	31	184
	Katelyn	10	20	30	31	33	35	31	190
	Kirsten	10	20	30	36	36	31	31	194
	Kelli	10	20	30	35	36	38	31	200
	Melanie	10	20	30	40	41	31	31	203
	Jake	10	20	30	40	50	34	38	222
	Josh	10	20	30	40	50	30	43	223
	Ryan	10	20	30	40	50	48	44	242
	Patches	10	20	30	40	50	47	48	245
	Patrick	10	20	30	40	50	60	45	255
	Jack	10	20	30	40	50	60	57	267
	Alex	10	20	30	40	50	60	69	279
	Kevin	10	20	30	40	50	60	69	279

Today was a great first day of the 2008-2009 training season! Red Rocks is a brutally hard work-out, even the "warm-up" is tougher than what most people do out there. We had 13 kids attending, and only 6 pukers. :) Make sure to get some fluids in you this afternoon, you need to replenish.

I like the idea of keeping the chart, it gives us something to shoot for to improve from week to week.

Rest up today, go for an longish run tomorrow and do 8 strides or so afterwards. I can't wait to see everyone on Thursday evening!

Good job today guys, very good job.

SEP

Hawaii Pictures

Here are some pictures Beth and I took on our trip this past week.

We hiked through an extinct lava crater in the pouring rain.


This is as close as Beth could get to the lava flow hitting the ocean. New real estate being formed!


On our ocean cruise, spinner dolphins were playing near the bow of the boat, jumping through the waves.


This was the last beach we went to, this tree is across the bay.

Training II

More thoughts:

Anyone is welcome to come to these practices, even alums! In fact, I hope to see a lot of alums, whether you are racing competitively in college, or just trying to keep in racing shape, it would be great to see you all again.

Please try and be on time or at least early tomorrow. The later we start in the day, the hotter it gets out in the steps. Make sure to bring water, and if you have a car, bring it with some gas already in it, as we need to carpool up to head out there. If you don't have a car, bring some cash to leave with your driver, gas ain't cheap!

Training

Time to start it up again, here are my early ideas on how I want to attack the summer of training.

Due to everything I have learned, not only from other coaches, but from all of the athletes I have interacted with the past five years, I really want to change it up this summer.  Traditionally, my summer training philosophy is about getting base miles in, the more the better.  This summer, totally different.  Not only will we work on getting those base miles in, we will also work on keeping up our lactic acid removal system (anaerobic threshold) and we will also keep our speed system maintained (anaerobic system).  To do that will require some structured practices that everyone can attend.

I hope that I see a lot of cars in the parking lot at Chap on Tuesday morning, say about 7:30.  That is when I want to leave for Red Rocks, and the more people the better!  Red Rocks will be similar to the Red Rocks we have done in the past, some warm-up on the side stairs, the main stairs, and then some "waterpumps" at the end. 

Thursday nights, I would like to meet at the CHS track to do some intervals.  Depending on the week, we will either do some shorter intervals, or some longer intervals.  The rest, the intensity, the amount, will all be determined by the individual athletes fitness.  This week, I would like to start it slow, with a simple mile TT, to get a baseline of each athlete.  I would encourage all athletes to be there, not just distance kids.  Hurdlers, sprinters, jumpers, all are welcome and all will be accommodated throughout the summer.  (Even you sprinters can do a mile TT!)

One of my favorite aspects of this past winter and spring season was meeting at my house up in DTC on Saturdays to do a long run with some type of tempo intervals interwoven throughout the run.  I would like to continue that this summer.  It's fun, that's the main reason why I want to keep doing it, but the Saturday runs allows the athlete to keep improving progressively.  Hopefully lots of people can commit to that, but it is the summer, so I understand if you can't make it every week.

That's all I got for now, I got a huge "To-Do" list to attack this afternoon.  That is good, cause I do NOT want to watch the US Open.  I am not liking Tiger very much anymore, too robotic, too forced, in my humble opinion.   Hope to see a bunch of you tomorrow, then we can discuss how we want to schedule Thursday nights.

The Big Island

Hey everyone, taking a little sabbatical from blogging and track and communication for a while. Getting a much needed vacation with Beth to a land where sunburns are common and great coffee is right around the corner. My brother & Otis will be running the house, so if you need anything, feel free to stop by and say hi. Remember, when we get back, Red Rocks will begin, so I would suggest you stay in tip-top shape!

SEP

P.S. Go Celtics!

Camp

Mountain High Running Camp

If you are thinking about going to a running camp, this one looks pretty excellent to me. New running shoes, working and training with the Kenyans, working with a coach who is "very familiar" with our training, running at low altitude (you will feel invincible!!). It's in the Blue Ridge Mountains, and is run by Coach Simmons. Even though I have not actually attended the camp, from what Coach Simmons taught me in Iowa, I feel it would be very beneficial for our runners. Click the link, look it over, and have fun getting back into running this week!

Gold Medals

Ugh, if this is what we gotta do in order to win Olympic medals this summer, oy ve... I know we are intense in this country, but I have never heard of anything like this.

China's Pride: A 24-Karat Olympic Machine

SEP

P.S. I think this is a great example of "coach-centered" training.

P.P.S. I hope Coach Whitenack reads this, I know he likes the sport it is about and is a big student of the country it takes place in.