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Coaches Corner
Hey Team,
Week 3 here we go!!!
You’ve made it through the first 2 weeks and that hasn’t come without challenges. From getting the legs, joints, and muscles moving to the heat and starting school… Great job for pushing through and working hard to get into a groove. One truth I’ve found in running over the past 40 years, it can always be a source of renewal in the midst of challenges. Keep hitting the challenges head on and use the time pounding out miles to reflect and refresh your mind!
Beach Day was amazing! It was great working out with all of you that made it out to Carp. And a big shout out to the coaches and parents who competed against the athletes in the relays. YOU ALL KILLED IT! No wonder we have such incredible athletes! I look forward to seeing all the golden-brown tans tonight!
Coaches… thank you for kicking off 2 great weeks! Flexibility is probably the biggest lesson in the first few weeks, so thank you for yours!
Parents… this can already be the time when the shiny/flashy start to the season starts to fade. Here is your encouragement to keep pushing and keep making this part of your kids’ health a priority! And then make sure and pass that encouragement on to your athlete when they hesitate on coming to practice.
Athletes... Here we go, week 3! Remember, you gotta get through this week and then your body will finally start telling you “I feel good” and “I’m ready for more”. Hard part this week is we are going to be faced with SUPER HOT WEATHER that will only get hotter as the week progresses. That just means we’ll be modifying workouts as we continue to get stronger!
A few tips for this week:
- Drink more fluids throughout the day. Take a water bottle to school and try to drink 3-4 of them before you get home. If you walk home, make sure it’s filled up so you can sip in the heat.
- Eat food!
- That starts with a breakfast of granola and yogurt, or oatmeal, a protein shake, fruit, bagel with cream cheese and jelly…
- Then a snack of a granola bar or apple
- Then a lunch of a sandwich, fruit, granola bar, healthier chips
- Get home and eat a snack of fruit, granola bar, half a sandwich
- An hour before practice drink some electrolyte and some protein/carbs like your snack
- Keep in mind that a stomachache or cramps while running come from eating too much, but also in the heat can come from not having enough food!
i. When it’s hot, we tend to eat less, so this is the challenge: KEEP NUTRITION IN YOUR BODY!!
- Come to practice with plenty of water and an electrolyte drink and COME WITH A GREAT ATTITUDE!
Here’s what to expect for workouts:
- Tonight we will go through the running form clinic. We’ll run less distance and spend about 15 minutes walking you through proper running form.
- Tomorrow night we will do the time trial. Nothing to stress about, this is just a time to push yourself for a 2k(1.24 miles). We’ll go through a full warm up before and a full cool down after.
- Thursday night will be the hottest day of the week, so I am going to hold off on that plan until we get closer.
- Saturday will be nice and “cooler” so we’ll want to work harder in some hills at central. Can you say water tower?
That’s the update in a nutshell.
Great job! Prepare for Heat! Keep pushing through week 3!
See you out there!
Coach Jeremy
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