Friday, July 12, 2019

Entering Week #6 of Base Training

You should continue to increase your base mileage by no more than 10% in the upcoming week, the final week of entirely EASY running.  Of course, if you have not been running that puts you 5+ weeks behind and you should probably refer back to the entry posted June 4.  Six weeks of easy training is an essential part of our program and if you wait to start when formal practice begins, you should be able to complete a workout in the week leading up to the Silver Lake meet scheduled for October 16th.

For those who have followed the plan, take note of how many miles you run next week.  Moving forward from there, that is the number of miles you'll be running each week until we start formal practice.  If you've reached the 50 mile plateau for example, you'll continue at 50 miles for 5 weeks. Also take note of your average EASY mile pace during the week (you'll need it below.)  The first change in your weekly routine will come with single workouts in weeks #7 and #8 in which you will substitute a 5 mile workout for 5 of those EASY base miles.  The workout is simple enough.  A mile warm up, 6 X 800 (run at a consistent pace, with adequate recovery of 4-6 minutes), and a mile cool down.

Approximate target 800 Time, based on your EASY Mile Pace is shown below:

800    EASY Pace
4:00      10:00
3:48        9:30
3:36        9:00
3:24        8:30
3:12        8:00
3:00        7:30
2:48        7:00
2:36        6:30

I'll continue to encourage your summer training, but that is really all I can do.  The success of our team hinges on what YOU, not I do this summer.  Taking a look ahead to our first five Patriot League meets I would suggest you get serious.  Soon!

Thanks to those who have been faithful to our Tuesday and Thursday weight room sessions. If YOU had been there you might have seen the page shown below stapled to the weight room wall.  A football posting, but a universal message.

Wednesday, July 10, 2019

And on the subject of opportunity . . .


MY THOUGHTS FOR THE DAY  - As a coach you focus on the athletes who make the commitment and mourn those who miss the opportunity. Hard work MAY result in failure, quitting guarantees it. Take a look in the mirror, that is your competition.

MY (Former) W-H RUNNER OF THE DAY (who has seized her opportunity):

MY W-H VIDEO OF THE DAY (A former WH athlete who speaks of (6:15-6:45) and ultimately was rewarded by opportunity):

QUOTE OF THE DAY (Oprah):  "I feel that luck is preparation meeting opportunity." 

Monday, July 8, 2019

Free Form Writing

I've often used the free form writing method to get ideas on paper from which I am able to fill in the blanks, so to speak, so the finished product makes sense.  To me anyway.  More often however I use time while driving or biking (or at one time, running) to formulate a passage or letter which I later put into written form.  So this is an example of how it works . . .

Yesterday my grandson had a baseball game in Braintree and with the weather relatively nice I decided I would bike to the game.  On the way my thoughts went like this . . .

Liam Cafferty ran a great race in San Francisco,
I tweeted about the race using the (at the time) official results posted to the race website,
I learned the official results were changed and I was wrong,
Liam didn't finish third but finished first,
I tweeted the correction,
The race wasn't in San Franciso but San Pablo,
I did not tweet that correction,
Liam is lucky, I'd love to visit San Francisco,
San Francisco was the birthplace of psychedelic music,
The Grateful Dead, a psychedelic band, was from San Francisco,
On Independence Day I saw a Grateful Dead tribute band which played my favorite song by the band, "Fire on the Mountain"
The song begins ironically . . . "Long distance runner, what you standing there for?  Get up, get out, get out of the door" 
How can I get that message to the team?
Sang the song to myself all the way home,
Call me crazy . . .

Saturday, July 6, 2019

This would be a great road trip . . .

Over the 4th of July I spent some time in Burlington, Vermont.  In many ways it is a city stuck in the 60's.  Well, not necessarily the city, but the people.  Following a waterfront fireworks display, for example, there was a concert given by a Grateful Dead tribute band.  The music was great and the crowd of primarily young people (a relative term, I'd say 25-35) looked and acted just like the 25-35 year olds I observed as a teenager at similar events.  As Yogi Berra (google it) would say, it was "deja vu all over again."

Decal available in a Burlington, VT shop
But equally as interesting to me is that Burlington has an incredible bike trail used not only by cyclists, but by walkers, joggers and runners, that extends about 14 miles from South Burlington to South Hero, with incredible views of Lake Champlain along the way.  It's a long drive for a run or a bike ride, but when you think of all the people watching you can do, well worth it.

Burlington Bikeway at Waterfront Park

The farthest point north on the Bikeway in North Hero

Sunset on Lake Champlain along the Bikeway

Monday, July 1, 2019

Halfway point in BASE training

If you have been following your summer training plan you've reached the midpoint of your base training.  3 weeks down, 3 to go.  Your goal?  Up to this point it was to prepare you for the increase in distance that is expected of you.  The recommended increase each week is 10%,  a simple computation and an increase that should insure your safety.  It is very important that all of you understand this training rule. For those who are following the plan, the next three weeks, during which you're continuing to increase your mileage following the 10% rule, are designed to prepare you for the final 5 weeks which precede our practice sessions.  These 5 weeks start with two weeks of 5 easy days with 1 workout, followed by 3 weeks of 4 days with 2 workouts.  During these 5 weeks there is no increase in your weekly mileage.  Instead, you are substituting a small number of high intensity miles for a corresponding number of easy miles.  That is, an athlete who has reached the 50 mile per week level will continue on at the 50 mile level but will replace, for example 3 easy miles with 3 mile high intensity workout as detailed in the summer training plan.  For those who have not yet started, you'll still need the 6 weeks of base training.  Jumping in on the week 7 training schedule without the 6 week base period will be too stressful and will likely result in injury.

If you aspire to be a top 7 runner, "time is fleeting"  With credit to Henry W. Longfellow, A Psalm of Life , a short poem well worth reading in its entirety . . .  

Friday, June 28, 2019

You're tougher, and better, than you think

There are two messages in today's post, neither of which I can take credit for, but want to pass on to you at this point in your training.  The first is a Runner's World article concerning MENTAL TOUGHNESS.  Well worth the minute or so needed to read and absorb. 

The second is an excerpt from "What to Say When You Talk to Yourself" by Shad Helmstetter and addresses the POWER OF POSITIVE THINKING:

“After examining the philosophies, the theories, and the practiced methods of influencing human behavior, I was shocked to learn the simplicity of that one small fact: You will become what you think about most; your success or failure in anything, large or small, will depend on your programming - what you accept from others, and what you say when you talk to yourself.

It is no longer a success theory; it is a simple but powerful fact. Neither luck nor desire has the slightest thing to do with it. It makes no difference whether we believe it or not. The brain simply believes what you tell it most. And what you tell it about you, it will create. It has no choice.”

The biggest obstacle between you and success in any endeavor is between your ears.  Whether it is in athletics or academics, YOU hold the key.  You ARE tougher AND better than you think at this moment.  Set out to prove that every day . . .

Thank you to those who have met in the weight room the past two weeks for strength and conditioning.  Last night was a particularly tough workout on which we will build in the weeks to come.  Next week we will meet on Tuesday at 4:00, but Thursday is July 4th and the weight room will not be available.

Today is a warm one.  Run early, run late, but hydrate.  If I were a runner I might run the shady, cool and now fully paved, Hanover Branch Rail Trail with a stop at Richdale Farms or Dunkin Donuts for water and a quick break.  Better yet, I might run the hills of World's End (slow and easy) where it is always cooler than inland.  Just a thought . . .

Thursday, June 27, 2019

Whitman-Hanson Patriot League 2019 Schedule

All meets are Wednesday unless noted otherwise:

09/11   Plymouth South
09/18   @ Plymouth North
09/25   @ Marshfield
10/02   @ Hingham w/ Pembroke
10/09   Duxbury
10/16   @S/L w/ Scituate
10/23   Quincy/N. Quincy
10/26   (Sat)  Patriot League Meet