Summer Miles Week 5

 

Running is a simple sport, right?

Put on some shorts, shoes, and a shirt and head out the door; put one foot in front of the other and soon you’ll be tearing up the racecourse…umm, don’t we all wish.

If you’ve ever done any running before, you know that this is utter nonsense. Trying to run faster can be complicated, tricky, and downright frustrating at times.

However, there is one common theme at the heart of running faster, no matter your talent level or training background…run with a purpose. Instead, I am referring to having a purpose, or more specifically, something you hope to get out of each training session.

It’s important to remember that whenever you go out for a run – whether it be an easy day, steady run, tempo run, or speed session – it’s vital that you ask yourself the question, “what is the purpose of this workout?” before you head out the door.

If you, or your coach, can’t answer that question, then I suggest you stop for a second and think about the reason for your run.

Once you have figured out why you’re going to run the prescribed distance and pace, then you can go out and execute the purpose of that session.

This means that easy days should be easy, tempo runs should be on pace, and interval sessions should be at the right effort and recovery.

Doing so will maximize the effectiveness of each training session and help keep you healthy and running faster.

"Running with Purpose" can mean many things. Let me start by saying that having a purpose in anything you do is one of the most contributing factors to overall success. Having purpose in running puts training in perspective. It’s present when you need to be reminded of your goals, whatever they may be.

Some examples of internal purpose include improving fitness, training for specific races, and mental wellness are intricate parts of external purpose. These components help with direction and motivation when training and life get tough. Reminding yourself of your purpose will make the journey much more enjoyable, all while helping with obtaining your goals along the way.

Having a purpose in your running is important but rarely talked about. The first question I would like to ask you is - "What motivates you?" Take a moment to ask yourself that very question. Now take another moment to write down the things that motivate and drive you. This is YOUR purpose! Of course, your purpose may change and evolve over time.

The second part of running with purpose is understanding how specific training will help with development over time. Not understanding the purpose of your training can lead to confusion, and ultimately burnout or injury. Runners who understand their training tend to be happy and healthy, which leads to solid long-term development.

The biggest takeaway is that running is just as much mental as physical. Set yourself up for success from the beginning.

Finally, the purposeful runner recognizes there are going to be obstacles to completing a training plan or even a daily run. We all need purpose to continue doing something as strenuous as running. It can be health, it can be competition, or it can be a combination of the two, or the purpose can be something else altogether. Whatever the purpose is, finding purpose will make your running more meaningful and more enjoyable.

FIND YOUR PURPOSE!!!! RUN HUNGRY!!

Summer Miles week 4

 

Ok Runners it is time for all of you to start getting your form A physicals done as well as register on register my athlete. There are LINKS provided on the left side of the blog.

Physicals when completed PLEASE make sure that the doctor, you and your parents have SIGNED and DATED each paper where it is REQUIRED. PLEASE double check them before you turn them in to me at practice. I will be at Wednesday practice. (There is a LINK for you do download or print the latest version of the form A)

Register my Athlete. PLEASE get on and get registered. There is a link on the left side of the blog that will help explain how to register.

Any questions please let me know.

Put your weekly mileage total on the blog.  The link is on the blog titled "2021 Summer Miles."  

Continue to Be patient!  Be consistent with your running! Keep allowing your body to adjust and get stronger.  As it does this, you will be able to add mileage and reach your goals! 

ALL RUNS NEED TO BE AT AN EASY PACE RIGHT NOW (except for designated Key workouts...like Canyon runs). 

Lack of confidence leads to anxiety and tension and reduced motivation.

Confidence is one of the most important predictors of running performance.  We must stop putting pressure on ourselves to meet someone else’s expectations, we need to learn to focus on our own race and not worry about the competitors, we need to gain the confidence to be in better tune with our body and push it to its limits.

Listen to Yourself
    
In starting the confidence process we need to be talking to ours self. “Self-talk,” psychologists call it. You probably do it at times already. “You can easily ‘get in your own way’ and talk yourself out of a good performance. Listen to your internal dialogue, what you say to yourself. TRUST the work that you are doing and the time that you are investing. Good things WILL happen.

The Comparison Trap

We need to stop comparing ourselves with teammates and competitors, we must stop these negative self-comparisons. There is nothing wrong with aspiring to be as great a runner as a teammate or opponent or even a state champion. But if that aspiration makes you feel inferior and leads you to downplay your own abilities, it is detrimental and hardly something that will keep your confidence high.

One Goal at a Time

Another key is to focus on ONE thing. Set a GOAL. Example’ focus on building your foundational base or commit running your miles so that you can qualify for HARC. It is by small and simple things, that great things are brought to pass.

Trust Your Coach

Trust that we really do have your BEST interest. It really is not about the winning. It is about putting in the work, Trusting the process, developing confidence in yourself and your capabilities. If we can focus on these attributes, then GREAT things WILL happen.  If we continue to improve as an individual and as a team, we WILL be blessed. Whether it is a P.R personal best. Winning etc. Good things WILL happen when we PUT in the WORK!!!

NO HUMAN IS LIMITED!!! DO NOT LIMIT YOURSELF!!!!!!!!!!!!

Summer Miles Week 3

Be patient!  Be consistent with your running! Most of you are probably feeling a little beat up from jumping up in mileage. 

Don't try to get it all in right now.  Let your body adjust and get stronger.  As it does this, you will be able to add mileage and reach your goals! 

Be smart and patient!  PLAN AHEAD WITH SCHEDULES (vacations, etc), and communicate so that we can help you the best we can.

ALL RUNS NEED TO BE AT AN EASY PACE RIGHT NOW (except for designated Key workouts...like Canyon runs). 

There will be a few pushes here and there (we will tell you specifically when), but YOU MUST KEEP YOUR PACE EASY FOR NOW.  

Let your bodies adjust to the mileage.  The speed stuff will come later!  NO MEDIUM/MODERATE INTENSITY...AT ALL (unless we specifically tell you to)!

We must keep working on taking good care of ourselves.  Keep working on being HYDRATED, eating well (check out the “Vivet Spartanae” link on the left-hand side of the blog to get some idea of what it takes to be better at all of these things) and sleep well!  Not every day will always be perfect but doing these things should be the plan instead of only sometimes we do it!

A few Reminders:

Put your weekly mileage total on the blog.  The link is on the blog titled "2021 Summer Miles."  

If you need to be biking (injury or just a change), YOU CAN ONLY COUNT 1/4th of your biking miles as running miles. 

So, if you did a 20-mile bike ride, then you MUST put on Strava that you did 5 miles running.

Hiking and walking are not running.  They do not count as summer running miles, and do not create the same effect on our bodies as running does. 

NOW, THERE ARE SITUATIONS THAT YOU MAY NOT HAVE A CHOICE...please talk to us, and of course we work around situations that come up.

(Vacations or some camps), we have allowed those miles, or other situations...just talk to us Coaches and we will help you!

Below Is a Great Video Take a Look!!

Summer Miles Week 2

 

Wow! Week 1 of summer miles completed. GREAT job everyone.

First some IMORTANT. Because I am currently on military orders. Some of my assignments have changed as I am covering down for some fellow soldiers. Because of this, I will NOT be able to make Mondays run. I will be at Wednesday run. Things should be different by next week.  

All of us have probably ran in some CRAZY temperatures this past week, Welcome to summer! PLEASE continue to HYDRATE!! I know that I have been drinking water as if I have been stranded in the desert. (Now I know it is not as bad as being stranded in the desert) But it has been hot. Be very careful while running in the heat. Therefore, we have scheduled the night runs at 8pm and the morning runs at 8am, The hope is that these times have cooler temperatures yet at the same time help us to adapt to warm temperatures.

It was SO good to see you all last Wednesday, from the returning runners as well as are new runners. We hope that all feel welcomed. Speaking of being welcoming we will be having the Murray girls’ soccer team on Wednesday with us. Let us make them feel welcomed.

This past week I have been thinking a lot about running and what it means to me. I enjoy running I have experienced times when I leave the watch at home, ignore the miles, and run to enjoy the scenery and collect my thoughts; when I forget I’m exerting myself and get in the zone. It helps me to relax and connect with myself, nature and with others.

Running with friends/Team, interacting with other runners can provide us with support and encouragement. As humans we are generally happier when feel strong social connections. We just need a few good running friends to make us feel connected and, therefore, happier.

What does running mean to you?

Continue be careful in HOW MUCH you start doing!  Do not just cram a lot of miles these first 2 weeks (especially if you are new or have not been running a lot lately). 

Build up and be patient!  Make sure that you take you week miles on Strava and put them on the summer miles link on the blog.

WE LOVE THE SUMMER MILES RUNNING!!!!  Get excited...it is all about to begin!

Reminders for the Week:

1. Continue to Be smart about your miles this week!  More experienced kiddos can handle decent miles, and our Newbies, need to take it easy and build up slowly...DON’T OVER DO IT, ALL OF YOU!   

2. Holy “HOT” Temperature, they are not looking like they will “EASE” Anytime soon.  Please, HYDRATE and HYDRATE, some more!  Do not put off you are running to later in the day...do it in the morning...get in good habits now to get up at a good time and go to bed at a good time.

3.  GET EXCITED ABOUT WHAT’S AHEAD!  Be realistic and never underestimate the opportunity or your ability to do something special!  It starts ONE DAY AT A TIME...THAT DAY IS TODAY!

Here is a video about Dynamic exercises.