Red Rocks July 29th

The View:


The Stats:

KELSEY	10	20	30	40	50	45		195
BRIAN	10	20	30	40	50	60		210
KATELYN	10	20	30	40	38	45	45	228
CAROLINE	10	20	30	40	40	46	45	231
MELANIE	10	20	30	40	50	45	45	240
KELLI	10	20	30	40	47	46	50	243
RYAN	10	20	30	40	50	60	53	263
JAKE	10	20	30	40	50	60	61	271
ALEX	10	20	30	40	50	60	69	279
TAYLOR	10	20	30	40	50	60	69	279
PATCHES	10	20	30	40	50	60	69	279

The Commentary:

Look back to some of the June Red Rocks posts, that is when we started. Just some things that jump out at me from looking back at them. Kelli has improved by 43 steps!!! Melanie by 39, and Katelyn by 38!!! That is almost a 20% improvement for all of you! Awesome! On top of that, you ladies are doing up to three jailbreaks per session. Fantastic!

On the boys side, Alex has consistently gone up and down the ladder, as well as doing all of the extra jailbreaks and water pumps all season long. It's hard to improve when you start at the top, but Zach said we should time him, and that might be an idea for next week, as Alex can get up to the top very, very quickly! The other guys have not been slouching either. Patches has improved by 35 steps, Jake by 49 steps, Ryan by 21 and Cabbage by 41 steps! Amazing work, that is a HUGE improvement for everyone!! I am so excited to see this much improvement, that is great. Just awesome!

Red Rocks is a tough work-out, both mentally and physically, but this data goes to show you that hard work is the key to success. All of you have been working super hard this summer, that will translate into great fall season for all of you! One more Red Rocks to go, next week, I hope we get a huge turn-out!

Weather Delay

Last year, Ducky and Steve-O and I did the Teva Paint Mines 6 km race. Well, it looks like it would've been a little easier for me this year. :) I would have been able to keep up with them for a little longer!!

Weather Delays and Shortens Paint Mines 6k

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Getting closer to school!

As the title suggests, we are getting closer and closer to school starting! That is going to affect the WTAFC weekly schedules by changing up the "normal" practice times. I apologize for any inconvenience beforehand, but hopefully everyone can make it work for their individual situation.

This week, we will do Red Rocks on Tuesday at normal time, but on Thursday, we will be meeting at 7:00 in the morning, not in the evening. Reason is, my parents are getting back from their New Mexico road trip Thursday afternoon, and since I don't get to see them that often, (and the will buy dinner!) I am switching that practice to the morning. We will be doing some shorter intervals, 200's, 300's, 400's, probably in a very random format.

Saturday will be an On Your Own day. (Beth and I are taking my mom to the Botanic Gardens that morning!) Since Thursday is going to be tough, I suggest Saturday be a long run at the Bluffs. No formal intervals, let the hills at the Bluffs will be the stressor. If you normally do easy runs on Sunday on flatter terrain, than two-three early laps at the Bluffs on Saturday will be perfect.

See you all Tuesday morning!

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Saturday Practice

This Saturday (7/26), let's meet at my place at the normal time (7:00 am, before it gets too hot) so we can get some good long intervals in. I am thinking about running them for time, not distance, to change things up a bit. My dad will probably come along, the original Seppala coach!

Hopefully this is not too late of notice, and we get a good turn-out Saturday morning.

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A Public Apology

In the orienteering post, I mistakenly identified Taylor Eidt as Derek Eidt. I want to sincerely and publicly apologize for that. I have known both of these boys since they were in seventh grade, and frankly, it's embarrassing that I made that mistake. Taylor is the "King of Orienteering" (although Derek is not chopped liver), and I again am sorry for the mix-up. I extend my sincere apologies to all affected.

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P.S. I had this website to help me out in writing this.

Red Rocks July 22nd

Another great day at Red Rocks today. (Yes, I know I sound like a broken record, but every Tuesday we go out there is a great day. Everyone works hard and pushes themselves, so that qualifies as a "great day.") The stat might seem a little skewed, but that is because The Police (the band, not the law enforcement officials) are at Red Rocks tonight, so the first 15 rows were cordoned off. Which meant, we had to start on row 15, right into the steep steps, and could only get 54 steps in before the top. We still did seven sets, but we did seven harder sets than normal.

	Red Rocksne 24th
		1st Set	2nd Set	3rd Set	4th Set	5th Set	6th Set	7th Set	Total Steps
	MELANIE	10	20	30	33	35	34	30	192
	CAROLINE	10	20	30	30	35	34	33	192
	KELLI	10	20	30	36	36	36	35	203
	CABBAGE	10	20	30	40	50	54		204
	JAKE	10	20	30	40	50	41	44	235
	TYLER	10	20	30	40	50	54	42	246
	RYAN	10	20	30	40	50	54	44	248
	PATCHES	10	20	30	40	50	54	46	250
	ALEX	10	20	30	40	50	54	54	258

Alex went above and beyond, not only getting to the top level by level, but also going back down level by level. Very impressive! Two alums were there early, due to work constraints, and they did the entire workout as well! After the main stairs, we all did three sets of water pumps afterwards, and everyone did two sets of Jailbreaks up the walls to the side. We noticed that some other groups there were mimicking our work-outs. I guess imitation is the sincerest form of flattery, huh?

For Thursday, I won't be around, so you need to get the workout in on your own. (Actually, I hope you can get into groups and do them with friends, it's easier and more beneficial that way.) Go back a few posts to see the specifics of the work-out if you have forgotten. If you have any questions, please shoot me an email and I can answer it as soon as possible.

Great job today!

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Engagement

In case some of you have not heard, Coach Laster and his girlfriend are engaged to be married! Beth went out with them yesterday and took a bunch of great pictures for them, but this is my favorite.


If you have a chance, shoot Coach Laster, james.laster [at] gmail [dot] com, a congratulatory email, we are all pumped for him and Leigh Ann!!

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P.S. I have to admit, my awesome wife is a pretty good photographer!

Orienteering Meet

Yesterday the WTAFC went to an RMOC orienteering meet down in Woodland Park. It was a long drive, but the meet itself was a blast. I personally had a TON of fun, and I can't wait to do it again. I think, for off-season training, orienteering is the best type of interval work you can get in. It is true fartlek. The landscape constantly varies, you're always altering your steps to adapt to what's underfoot. Your mind has to be turned up to level ten, to figure out where you're going, how you are going to get there, and how fast you can go. It's outside, in beautiful Colorado wilderness, and the whole atmosphere is laid back and welcoming and open. Just a great, great time, I strongly recommend it, I know I had fun, and I am sure the kids had a blast as well. Another orienteering meet is definitely on the schedule for WTAFC, for sure. And next time some of us have to attempt all three sprint courses, to get in the running for combined overall champion!!

Here are some pictures I tried to take during the meet. I didn't take very many, as I raced both the beginner course and the first intermediate course.

(And a huge shout-out to Christoph, the meet director. He took a big chunk of time out of his busy day to explain to all of us how to actually orienteer. Imagine if a track meet director had to take 1/2 hour before the meet to explain to random kids how to hurdle? Not happening, right? Well, the RMOC took excellent care of us. We weren't the fastest learners, but he was very patient and accommodating, as were all the members of the RMOC. Thanks again!)


Here is the parking lot before the race started. There really is no "official" start. You just go up to the line, they write down your staring time, and when you finish, they write down your finishing time and do some math. It makes for a real easy, non-stressful start experience.


This was the starting line, start at the tree, end at the tree. Since there were four or five different courses, runners took off in every direction. Once you sign up for a certain course, the guy in the chair gives you a map with all the flags marked on it, and off you go!!


Derek and Steven after Derek just set a blazing time on the intermediate course of 18 minutes. (Check official results here.) I was right behind him in about 24 minutes, but it took a while for Derek and Ryan to come in. :)


The ladies did the intermediate course as a team, which is totally cool to do, and they had a few "navigational problems". But, they finished respectably and had a fun time doing it!



Here are the ladies. When they reached the finish line, the crowd yells "Finisher!", and you hand in your punch card (that proves you made it to all the checkpoints).The volunteer writes down the official finishing time, and you are done your race. The cool thing is, many people race one course, rest up for 20 minutes or so, the then try another course. You can do as many courses as many times as you like, and each time, it just gets more and more natural. What a great way to run fast and think fast, it is such a great sport!!!


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Weekly Schedule

This week's (July 21) schedule is going to be a little different than what we have become accustomed to this summer. Red Rocks as usual on Tuesday morning, make sure to hydrate more than enough, but after that it changes. Thursday night will be on your own, as my parents are coming into town that evening. I want the members of the WTAFC to do the following:

15 minute warm-up w/ strides and form drills
20 x 200 m dashes at R pace (1 min rest in-between)
15 minute cool down and stretch

I suggest you get together with athletes of similar ability level to do these.

Please do not do the first ten super fast, then the last ten super slow. Aim for consistency, make the number of intervals you do be the stressor, not the speed of the intervals. (Which means, if you want to do 25, go for it!)

Below are the speeds each athlete should be aiming for:

Alex- 34 sec (based on your race in Wisconsin)
Derek-37
Cabbage & Abbey-38
Company-39
Jake & Tyler-40
Josh, Ryan & Trey-42
Kelli & Patches - 43
Katelyn, Mel &Caroline - 44 sec

As for this Saturday, it is still up in the air. Like I said, my parents will be in town, so I don't know exactly what is going on that morning. Give me a few days to figure everything out, and I will let you know!

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Jumble of Thoughts

So, the Italian kid Ricardo Ricco, got kicked out of the tour this morning, for using a new syntehtic EPO. Instead of getting shots two-three times a week, you only need one or two a month. Pretty amazing drug, if you're anemic and a legitimate doctor prescribes it for you! Cheater. Everyone (especially my brother) says the Tour is dirty, but they really are just the sport with the best doping controls, so they are going to catch more athletes than other sports. And, Ricco's entire team, Saunier Duval, withdrew after they found out about their rider. Imagine if the entire Denver Broncos withdrew from their season is one player got busted for cheating? That would never happen, but it happens in cycling. Then there is Team Astana. They were not allowed to start in the TdF because they cheated last year? Even though that this years team is filled with guys who have never been caught cheating, who have passed all drug tests, and who contain the defending tour champ, arguably the best American cyclist and riders who have won countless other races around the world. But because they wearing the jersey of a team who got busted a year ago, the Tour did not invite them to race. Unreal, just unreal!!!

Back to track, after my Tour rant... tonight we are going to do a really hard track work-out. Bring some fast shoes, bring lots of water, it is going to be a long, hard work-out. Be prepared, both physically and mentally. I want to do lots of 500 m intervals and 1000 m intervals, with little rest. Should be fun, as I will be running around all over the place with ya! Plus, I think we will have some special guests tonight.

Today is really the last opportunity to sign up for the Orienteering race on Saturday. We have a lot of kids already signed up, but I am hoping we can get some more. There will be no normal Saturday practice, we will be attending that race instead. (I am really looking forward to racing!) If you have any questions, or concerns, shoot me an email, and we can figure everything out.

Here is the link to sign up:

Orienteering pre-registration

Here is the link to my post with all the details:

Orienteering explanation

See you all tonight at seven!

Coach Sep

Hydration and why it is very important.

With the summer only getting hotter, July and August are the hottest months of the year here, it is very important that you are properly hydrated if you are to participate in any physical activity. Especially the strenuous physical activity that is demanded of high end track athletes.

I did a little research and discovered some interesting facts. Your muscular tissue is 75% water. In other words, once you start to get dehydrated, your muscles are feeling it big time. Average sedentary humans need about 2.5 liters of water a day. However, athletes working out at 70% of their VOmax for two hours (a normal Saturday workout) need 6-7 liters of water!! Just to take care of the fluid loss from that individual workout! Wow! Dehydration not only leads to decreased athletic performance, it can lead to some serious health issues. We don't want to go down that road.

Coach Monfre preached this in middle school, and it bears repeating here. You cannot hydrate yourself the day of your event. Proper hydration is something that must be a lifestyle choice. You need to be super hydrated all the time! Even on days where you are not working out, you need to be hydrated. You need to be properly hydrated on vacation, in school, before long runs, after interval sessions, all day you should be sipping some water to replace the water you lose due to heat and exercise!

Water vs sports drinks, whatever your tongue is a fan of, drink it. The great thing about hydration is that water in this country is easily accessible, and no matter what the media says, overhyrdataion (hyponatremia) is not going to happen to you unless you are drinking so much you are in the bathroom every two minutes. (Hyponatremia is an imbalance of sodium and water in your body. Anyone reading this blog should be working out enough to keep that balance in check.)

So, start drinking some water, start getting ready for tomorrow night, and stay hydrated!!

MVP

I called it, I called it!

JD Drew for MVP, I called it 45 minutes ago.

Atta boy JD Spew! Nice job!!

Good night, good night, good night!

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Close

Wow, that was CLOSE at the plate! I thought he was out! But I am glad it is over. As my wise wife says, "tie goes to the runner." Although replays show he was safe. So Tito does not have to wear his uniform anymore. Which is nice, as he hates wearing the uni, he likes the windbreaker pullover. I have nevr seen him in a uni for that long. Great f-in, game, great game. Even though it was 4:50 long.

How many people witnessed that in person, maybe 300 were still left in Yankee stadium. Blow that rat-hole up!! Yankees suck! But, in ten years, you will get 30,000 NY morons saying they were there, they were there. Just like Woodstock. I really hate Yankees fans. (With one expception.)

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P.S. Good night.

JD Spew

JD Spew is going to end it with a game winning home run right now, I can feel it.

In other news, Paul "Fitzy"Fitzgerald is coming to Denver Sunday night, anyone up for meeting him?

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Me and Otis

This is me and Otis watching poor Dan Uggla strike out.

I love this guy, I am getting a Marlins jersey!!!