Coach Jeremy's Notes to Team
Week 3 is in the books!
Capped off by a beautiful day at the beach, we have officially completed the first 3 weeks of the 2022 season! Congratulations!
We had a great turnout and thank you parents for coming out. Running on the beach is always a treat! And don’t forget the ever amazing relays! I brought the bear crawl back and we had a blast, you parents and I did anyway, watching the competition. Which really is just a fun way to get more beach body core! The sun came out and we enjoyed the waves and swimming with our army out to the dock. All in all, a great time had by all!
So what is the significance of the 3 week point? Here’s few reasons:
- This is the time when your body finally gets caught up with the training. That doesn’t mean it gets any easier, but what it means is your body is now strong and a long run or hard run aren’t a shock, but rather comfortable. Your body already has experienced the shock! Now it’s time to build!
- Mentally you made it through the most challenging part of getting into a running routine, simply making yourself get to practice and finish practice!
- So now that we’ve crested the first hill and we start to see some new daylight, what’s next?
To be amazing, we need to always be looking for the next challenge! In running, when you crest one hill, you are always looking for the next. We’ve made it through the first challenge and we’ve built the base for the rest of the season.
The next challenge is building speed to get ready for the racing season. After all, training is fun, being with teammates is fun, but the prize is racing which channels all your energy into an all-out explosion in competition. BOOM!!
As we look forward to this next phase we will continue ramping up the speed and hill work that you already got a feeling for. More hill repeats! More fast tempo!
At this point I want to challenge you to really listen as we bring the workouts each night.
I wanted to define the different workout types so you can think about the effort involved.
Definition: purpose of the run is to slowly get up to speed in order to release built up lactic acid and rejuvenate muscles. The pace should begin as slow as you want and increase by 25% sections of total distance.
Definition: The goal is to gain strength and a feeling of pace through a continuous pace. Overall pace should feel comfortable but not conversation.
Definition: the purpose is to learn pacing, gain speed, gain confidence in running a faster pace over distance. You want to get right to a pace you feel like you can hold the entire time of the run. This should get faster each week during the season.
Definition: the purpose is to run race pace or faster over shorter distances with recovery. Hitting target speeds to mimic racing as much as possible, sometimes taking longer rest and running more intervals, sometimes shorter rest and fewer. The goal is to feel race effort.
Think about these 4 types of training and let’s see how you improve in the coming weeks!
This week specifically we have Killer Hills Evil Twin to conquer and some fast tempo intervals! No Movie Hill Monday night, you’re welcome!
And… we finish the week with the preseason meet at COC!!! Oh Yeah! We get to test the racing waters a little. This won’t be like the time trial, it will be a race against our conference teams. It won’t count towards anything, just a chance to get out there and see how a race is going to feel!
It’s going to be a hot week again, keep eating well and drinking lots of water during the day. Prepare!
Also keep stretching your calves and be prepared by foam rolling or doing extra stretching on your own.
Alright, that’s all for now.
Thanks team, see you out there!