Day 1

Tuesday June 1
A- 1 mile warm-up; 2 x 1 mile; 1 mile cool down (4 mile)
B- .5 mile warm-up; 2 x 1 mile; .5 mile cool down (3 mile)

For today you take an easy warm-up, followed by 2, 1 mile repeats. On the repeats you should try to push yourself on each mile but don't allow yourself to be uncomfortable. Focus on staying relaxed while increasing your tempo. In between the repeats take a short break. This is followed by an easy cool down. Just a relaxed jog. 

If you don't feel comfortable with the repeats and are just trying to ease into running simply go out for a relaxed jog anywhere from 3 to 4 miles. It should be at a pass that allows you to carry on a conversation. 

What's Your Goal?

There are two days left before we begin tracking our miles. Going into this summer of running you should have a goal for what you want to get out of this. Please feel free to share that goal with the rest of us. We are here to work together and encourage one another.

My goal for this summer is to reach the 300 Mile Club. I want to become more dedicated to my own running and want to see my 5k time improve by September 6th.

So, what's your goal?

Have a great Memorial Day weekend!

Less than a week...

In less than a week, summer training will start. Remember we start logging miles on June 1st. Our first group run will be on Wednesday morning outside the Southern Boone Community Pool in the high school parking lot. Come ready to run.

*** If you haven't emailed me yet to sign up for the Eagle Running Club, please do so when you get a chance.

How do I know how far I have gone?

How do I know how far I have gone?

This is a question that people often struggle with. If you are not running laps around a track it often becomes hard to get an accurate read of how many miles you have gone in a given run. But it is important to have an idea of your actual mileage. This is my attempt to offer some ideas of what you can do.

1. Map My Run/Google Map-
a. Map My Run- This site allows you to go on-line and use a map to mark out your run. It will tell you how far the run was and allows you to save runs so that you can build up a stockpile of possible routes. It also allows you to search for already mapped runs in your area.
b. Google Maps- Like map my run this allows you to mark out you run on an actual map to see how far you have gone.
c. ETC. - These are not the only sites out there but they are the ones I have used. If you find one that works better for you please let me know.

2. Have someone drive the route- This is what people did before there was satellites and the internet. Just get in the car, look at the odometer and see how far your run took you. Of course this can cause some problems if your run isn’t just over roads but it will give you an idea of what you did that day.

3. GPS- This can be the expensive route. A lot of distance runners invest in GPS devices that can be worn on your wrist to track how far they have done. This is can be pricey but does give you an accurate number.

4. Nike + - This is what I started using in January. There are several options to go with when talking about the Nike+. Basically it is a sensor that sends a message to a receiver that is able to communicate how far you have run and also gives data like pace and calories burned. I have Nike shoes that my sensor goes into and my receiver is a bracelet I wear around my wrist. The sensor and bracelet cost approximately $60. My wife wears her sensor on her shoes (She runs in Asics) that silicone holder for her sensor cost 8 bucks. There are also iPods and iPhones that are equipped with Nike+, so the receiver is the iPod or iPhone. The best part about the Nike+, in my opinion, is that you upload your data to a website that tracks all your data for you. You can get graphs of your pace and mileage. It also allows you to set goals for yourself, such as number of runs in a month or total mileage. It can be a great motivator.

5. Pedometer- These are the old stand by and are basically what the Nike+ does, just not as high tech. It allows you to know how far you are have gone.

I know that these are not all the options but they are the ones I have had experience with. Our goal is to get to a point where we know are paces so well that we have a good idea of how far we have gone in a given time period. But we do need to have an accurate count and these options will help you achieve that.

Eagle Running Club

The Eagle Running Club will begin summer training on Tuesday June 2.

The Eagle Running Club is open to all members of the Ashland Community with an interest in running. We will conduct weekly group runs and will post daily workouts to http://eaglerunning.blogspot.com/

This is a great opportunity for all athletes to prepare themselves for the 2010-2011 sports season, particularly Cross Country athletes. But all athletes are welcome.

Members of the Eagle Running Club will have the opportunity to earn 500, 300 and 100 mile shirts. The time frame for keeping track of mileage for the shirts is Memorial Day to Monday, September 6th. This is 14 weeks. In order to receive a 500 mile shirt, one would need to average 36 miles. In order to receive a 300 mile shirt, one would have to average 21 miles a week. In order to receive a 100 mile shirt you must average 7.5 miles a week.

Please keep in mind that you must EXCEED the mileage goal in order to get a shirt. For example, if a runner accumulates 340 miles then they get a 300 mile shirt. Also, if you have to average more than 5 miles more than the mileage recommended the last four weeks, you must settle for a lower mileage shirt. I don’t want anyone getting hurt!

It will be up to the individual athletes to email me their mileage totals for the week. In order to qualify for a shirt you and your parents must email your weekly mileage to me for recording purposes. You must do this by Sunday night each week. My email address is cdrury02@yahoo.com

Parents, teachers, coaches and other members of the community are more than welcome to be part of the Eagle Running Club. I will keep track of your mileage as well and give you an opportunity to win a 100, 300 or 500 mile club shirt.

2010 Optimist Cross Country Camp

This year the Optimist Cross Country Camp will be held from June 21 to June 25. The camp runs from 7:30am to 11:00am each day.

Runners will receive instruction from coaches and have the chance to interact with past and present collegiate runners.

Our list of speakers will include physical therapist, ex-Southern Boone athletes, Division 1 athletes, and medal winning Olympians.

For registration forms go to:
Ashland Optimist Cross Country