Lancers,
It was another great week of summer training. We missed Coach Bell while he was attending a class and will be glad to have him back this coming week. It was great to see several more athletes reach the 100 mile mark this week as well as a few hit the 200 mile mark. We’re proud of the work that you’re putting in.
Self Evaluation
We are a little over halfway through our summer training. We have five weeks of training left before the competition season starts. It’s a good time to conduct a self evaluation. I’d like each of you to ask yourself if you have given all that you could up to this point. Did you get out and run every day? Have you dedicated yourself to the long run on Saturday mornings? Are you pushing yourself as hard as you can? If you haven’t written down your goals now is a great time to do it. How many miles do you want to run before the season starts? What is your mile time goal? Two miles? 5K? Are you being a leader at team practice and encouraging others to do their best? Are you encouraging others to come out and run?
Celebrate your accomplishments
One of the most rewarding parts of coaching is seeing kids accomplish things that they were previously unable to do. We love watching kids conquer the Antelope Dip, pushing through without stopping. It’s exciting to see the look on your faces when you set a personal best or run farther than you thought you could. It’s important that you take time to be proud of yourself as well. Think about where you were at the beginning of the summer and celebrate how much stronger you are now.
High Altitude Camp
We are two and a half weeks away from High Altitude Camp. I am attaching a letter with the details of camp. We have had a couple of families volunteer to drive but will likely need a few more. Talk to you parents and see if they are available. We are excited!
No Practice Wednesday
Given that Wednesday 7/24 is a state holiday we are cancelling practice. Make sure that you still get your run in but we will not be meeting as a team.
Run Early, Hydrate Often
Our weather has been really hot lately and we’ve had some muggy days as well. We want to caution you to be careful running in the heat. The very best thing you can do is to get up and get your run in early. I am always on the road by 5:30 in the morning and it is a wonderful time of day to be out and I avoid the heat. Make it a habit to get up and get your run in. It’s a habit that will pay dividends your whole life.
It’s especially important to hydrate well when the weather heats up. Drink before, during and after your run. Also, make sure that you are taking in plenty of fluids throughout the day. Water or a high quality sports drink are great choices. Drink, drink, drink!
Saturday Running
The long run on Saturday is really one of the most important things you can do to improve. We call it the capillary run because running between 60-90 minutes allows your capillaries to grow, enhancing the blood supply to the muscle fibers. I do a long workout every Saturday morning, usually a combination of biking and running. Every single week I see my athletes out there training. My training partners all know to be looking for you too. It makes me proud to be your coach. Even if I don’t see you out there, know that I am proud of your efforts.
I’ll conclude with a quote about running that I love,
"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian
Let’s find out what we’re made of and have a GREAT week of training.
Coach Bell and Coach Fredin
It was another great week of summer training. We missed Coach Bell while he was attending a class and will be glad to have him back this coming week. It was great to see several more athletes reach the 100 mile mark this week as well as a few hit the 200 mile mark. We’re proud of the work that you’re putting in.
Self Evaluation
We are a little over halfway through our summer training. We have five weeks of training left before the competition season starts. It’s a good time to conduct a self evaluation. I’d like each of you to ask yourself if you have given all that you could up to this point. Did you get out and run every day? Have you dedicated yourself to the long run on Saturday mornings? Are you pushing yourself as hard as you can? If you haven’t written down your goals now is a great time to do it. How many miles do you want to run before the season starts? What is your mile time goal? Two miles? 5K? Are you being a leader at team practice and encouraging others to do their best? Are you encouraging others to come out and run?
Celebrate your accomplishments
One of the most rewarding parts of coaching is seeing kids accomplish things that they were previously unable to do. We love watching kids conquer the Antelope Dip, pushing through without stopping. It’s exciting to see the look on your faces when you set a personal best or run farther than you thought you could. It’s important that you take time to be proud of yourself as well. Think about where you were at the beginning of the summer and celebrate how much stronger you are now.
High Altitude Camp
We are two and a half weeks away from High Altitude Camp. I am attaching a letter with the details of camp. We have had a couple of families volunteer to drive but will likely need a few more. Talk to you parents and see if they are available. We are excited!
No Practice Wednesday
Given that Wednesday 7/24 is a state holiday we are cancelling practice. Make sure that you still get your run in but we will not be meeting as a team.
Run Early, Hydrate Often
Our weather has been really hot lately and we’ve had some muggy days as well. We want to caution you to be careful running in the heat. The very best thing you can do is to get up and get your run in early. I am always on the road by 5:30 in the morning and it is a wonderful time of day to be out and I avoid the heat. Make it a habit to get up and get your run in. It’s a habit that will pay dividends your whole life.
It’s especially important to hydrate well when the weather heats up. Drink before, during and after your run. Also, make sure that you are taking in plenty of fluids throughout the day. Water or a high quality sports drink are great choices. Drink, drink, drink!
Saturday Running
The long run on Saturday is really one of the most important things you can do to improve. We call it the capillary run because running between 60-90 minutes allows your capillaries to grow, enhancing the blood supply to the muscle fibers. I do a long workout every Saturday morning, usually a combination of biking and running. Every single week I see my athletes out there training. My training partners all know to be looking for you too. It makes me proud to be your coach. Even if I don’t see you out there, know that I am proud of your efforts.
I’ll conclude with a quote about running that I love,
"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian
Let’s find out what we’re made of and have a GREAT week of training.
Coach Bell and Coach Fredin