Monday, June 28, 2010

New York to LA

We have made it through 4 weeks of running and currently have 60 people that have logged mileage. We have been able to log 3040 miles so far this summer. That is fantastic!!

With 3040 miles we could run from New York to LA or travel from New York to London. You could run end-zone to end-zone over 53, 504 football fields. You could also run around the bases of a major league field 44,587 times.

Keep up the great work!
Coach Drury

Sunday, June 27, 2010

Plyometrics

Plyometric Drills

Plyometrics are a series of drills designed to strengthen muscles that are used during the final stages of a race and to improve basic running technique. Each drill should be done twice for approximately 20 meters. The entire set of drills should be done at least three times a week. Make sure you do not land flat footed or straight legged on any of the drills. Always land on your toes and the balls of your feet. This will reduce the possibility of knee or hip injuries.



1. High knees – The aim of this drill is to increase leg turnover and improve your knee lift for when you need to pick up the pace a bit. Take as many steps as possible over the 20 meters with a high knee action. You should be bringing your legs up in front of you and maintaining a nice upright posture. The aim is not to move forward quickly but to maximize the number of steps that you take; remember this one is about leg turnover not stride length. You should feel this one in the front of your hips and thighs (hip flexors) as they will be working hard to lift your legs up in front of you.
A good way to figure out how high your legs should be coming up is to do this drill a couple of times with your elbows at your side and your forearms at 90 degrees to your body, palms facing down. Your knees should come up and hit the palm of your hands; this is where you want your knees to come up to whenever you are doing the drill.
Emphasis - Get your lifted thigh parallel to the ground on each step. Continue to move your arms in their regular motion.


2. High knees (quick step) – This drill is the same as the previous drill except your feet are to move up and down at a much faster rate of speed. Land on your toes and not flat-footed. Do not move forward quickly. Get in as many steps as possible between the starting point and the finishing point.
Emphasis – Despite the increase in speed, get your lifted thigh parallel to the ground on each step and continue to move your arms in their regular motion at a higher rate of speed.


3. Butt-kickers – Butt-kickers have a very similar objective to the high knee running drill: to increase leg turnover. However, as you most probably have guessed from the name, the emphasis is on the hamstrings and the recovery stage of your stride. The hamstrings are often overlooked by athletes who have strong thighs so this one is good for getting a bit of balance back. Lean your hips forward slightly as you bring your leg all the way back and up to your butt. Your arms should continue in a normal motion but they should move at the same rate of speed as your feet…fast! Do not move forward quickly. Concentrate on getting your feet moving as quickly as you can and getting your lower leg to swing up behind you. Get in as many steps as possible between the starting point and the finishing point. Your heel should literally be hitting your butt. Continue on for about 20 meters.
This one you will feel in your hamstrings so show them some love and jog out of each repetition. Stretch gently if things are feeling a bit tight.
Emphasis – Your feet and arms should move as quickly as they would if you were sprinting. Your upper leg should remain reasonably still and you be aiming to bring your leg up to your butt, not the other way around. This is important as otherwise you will sag and not be able to maintain good upright body position.


4. Bounding – Bounding is the more difficult of the drills but also the most fun and beneficial once you have it wired. Bounding will really help you to develop your leg power and strength, therefore increasing your stride length.
Bound forward and upwards with a high knee lift. Land on your other leg and repeat the movement. Continue alternating legs. Concentrate on holding good form, keep your head up and drive with your arms, as this will help you keep the whole movement together.
As this is a very ballistic movement heavier runners and people who have not done this drill before should take things easy and not try to drive too far or too high with each stride. If you find it hard or your form deteriorates you are better to do a smaller number of bounds on each leg, rest, and then repeat.
Emphasis – Get off the ground! Hold your knee up in the air as long as you can.

5. Double-step bounding – This drill tests your coordination. On the first jump, you land on the same foot that you jumped off. On the next jump, you switch feet and land on the opposite foot. Then jump onto the same foot, then opposite, etc. New athletes usually have a difficult time with this drill.
Emphasis – Get off the ground! Make sure you jump even during the phase when you switch feet.


6. Grapevines (a.k.a. carioca) – Turn sideways. Keep your shoulders perpendicular to the starting and finishing lines. While stepping toward the finish line, take your foot that is farthest from your finish line and cross it in front of you and then in behind you. Continue this action until you have crossed the finish line.
Emphasis – Small steps and quick feet.

7. Duck walk – Get your hips low to the ground and take long powerful strides. Push hard off your back leg. Continue to move your arms in a normal running motion.
Emphasis – Push hard off your back leg and sit up straight.

8. Frog jumps – Put two hands on the ground. Get your butt down near the ground. Jump as high as you can. While in the air, throw your head and shoulders backwards to arch your back.
Emphasis – Get off the ground!

Week #5

**** Please make sure you are sending me your mileage totals.
Monday, June 28th –
A – 40 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
**IN XC camp we talked about using Plyo Drills as part of our training. I have attached a document detailing some Plyometric exercises. You can add it to the runs before or after the main run.

Tuesday, June 29th –
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 30 minutes @ 8:00 pace (3.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

Wednesday, June 30th – Contact Day #9 8:00 outside the Community Pool
A – 1 mile warm up; 3 x 5 minute runs; 1 mile cool down; (5 miles)
B/C – 0.5 mile warm up; 2-3 x 5 minute runs; 0.5 mile cool down; (3-4 miles)
** In the 5 minute runs you go at a hard pace for five minutes and then take a 1-2 minute break between them.

Thursday, July 1st –
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 30 minutes @ 8:00 pace (3.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drill

Friday, July 2nd –
A – 40 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

Saturday, July 3rd Beginning of Dead Period- Coaches can not have contact with players during that time for instruction or use any of the schools facilities or equipment. I will continue to send out emails but we will not have our group run next week.
A– 35 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (4.5 miles);
B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:30 (3 miles)

Possible Run:
Parley Pratt Memorial 4 Mile
Columbia, MO

Sunday, July 4th Dead Period
Off Day- Have a great 4th of July!!

Total Mileage for Week #6
A – 33.5 miles
B – 21 miles
C – 18 miles

Tuesday, June 22, 2010

Mileage Totals

I hope everyone is having a great Monday!

This first Monday of cross country camp went really well! Mr. Wright was a great speaker and really helped talk to the kids about the dedication it took to make him a state champion in high school and All-American at Iowa State. 

Tomorrow we will have Amanda Dunn coming to speak with us. She ran cross country and track at Mizzou. She was the cross country runner of the decade at Mizzou for the last decade. 

For the last 3 weeks the Eagle Running Club runners have 2218.21 miles. That is awesome!! We could run from Ashland to New York, NY and back with that kind of mileage. 

Keep up the great work!!
Coach Drury

Week #4

** Make sure you are sending me your mileage for Week #3
*** Also tomorrow morning is the start of Cross Country Camp, 7:30 am @ the Optimist Building

Monday, June 21st – Contact Day #4

A – 40 minutes @ 7:15-7:30 pace (5.5 miles);

B – 30 minutes @ 7:45-8:00 pace (3.5 miles);

C- 30 minutes @ 10:00 (3 miles)

 

 

Tuesday, June 22nd – Contact Day #5

A – 45 minutes @ 7:45 pace (5.5 miles);

B – 30 minutes @ 8:00 pace (3.5 miles);

C – 30 minutes @ 10:00 (3 miles)

 

 

Wednesday, June 23rd – Contact Day #6

A – 1 hour run for distance (7-8 miles)

B – 1 hour run for distance (5-6 miles)

C – 1 hour run for distance (4-5 miles)

 

 

Thursday, June 24th – Contact Day #7

A – 35 minutes @ 7:45 pace (4.5 miles);

B – 25 minutes @ 8:00 pace (3.5 miles);

C – 20 minutes @ 10:00 pace (2 miles)

 

 

Friday, June 25th– Contact Day #8

A – 40 minutes @ 7:15-7:30 pace (5.5 miles);

B– 30 minutes @ 7:45-8:00 pace (3.5 miles);

C- 30 minutes @ 10:00 minutes (3 miles)

 

Saturday, June 26th

A – 35 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (4.5 miles); \

B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);

C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (2.5 miles)

 

Sunday, June 27th

A – 50 minutes @ 7:45 pace (6.5 miles);

B – 35 minutes @ 8:00 pace (4.5 miles);

C – 40 minutes @ 10:00 pace (4 miles)

 

Week Total

A – 40 miles

B – 27.5 miles

C – 22.5 miles

 

Tuesday, June 15, 2010

Wednesday June 16

Group Run/ Workout
A –1 mile warm up; 20 minutes @ Lactate Pace*;1 mile cool down;(5 miles)
B–0.5 mile warmup; 15 minutes @ Lactate Pace*; 0.5 mile cool down;(3 miles)
C- .5 mile warmup; 20 minutes @ Lactate Pace*; .5 mile cool down; (3 miles)
*Lactate Pace is one minute slower than your personal record for one mile. The first time you do this workout, it will be very difficult. As we get into better condition, it will get better.

Today is a tough workout but a good one. The objective is to get us to pick up our pace for an extended period of time. It helps us were are building our fitness over the summer. We need throw in workouts that force us to increase our pace and make our body react.

The idea is for the 15 or 20 minutes to go hard and a fast pace. It should be one minute slower than your best mile time. Now when thinking about that, think about what your best mile time has been over the last year.

I would say that mine right now could possibly be around 8:00/8:15. Normally when I am running with my son I am around 10:00/10:15 depending on the distance. So for 20 minutes I will try to hold a pace around 9:00. It will be hard to tell exactly where I am at on my pace but I will be able to tell that I am going faster than normal and when I look at my time after the first mile I will be able to see if I should try to push it a little harder.

So today just try to pick up the pace and feel like you are going faster than you usually are.

See you in the park!
Coach Drury

Week #3 Update

I have gone back and added a C option to our runs. This is at a more manageable pace for most people. Again if these paces are too fast for you just focus on the mileage for each day. The main idea is to get ourselves to a manageable pace that we can maintain over a distance and then we can increase that pace on workout days. Non-workout days should feel comfortable and at a pace that allows you to carry out a conversation.


Wednesday, June 16th – Contact Day #3 8:00 outside the Community Pool
A –1 mile warm up; 20 minutes @ Lactate Pace*;1 mile cool down;(5 miles)
B–0.5 mile warmup; 15 minutes @ Lactate Pace*; 0.5 mile cool down;(3 miles)
C- .5 mile warmup; 20 minutes @ Lactate Pace*; .5 mile cool down; (3 miles)


Thursday, June 17th –
A – 40 minutes @ 7:45 pace (4.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C – 30 minutes @ 10:00 pace (3 mile)


Friday, June 18th–
A – 35 minutes @ 7:15-7:30 pace (4.5 miles);
B – 30 minutes @ 7:45-8:00 pace (3.5 miles);
C – 30 Minutes @ 9:00 pace (3 miles)

Saturday, June 19th
A – 30 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace; (4 miles);
B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles
C – 25 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (2.5 miles)

Possible Run:
Stuart Eiken Memorial 5K run/walk
Columbia, MO

Sunday, June 20th
A – 45 minutes @ 7:45 pace (5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C- 30 minutes @ 10:00 pace (3 miiles)


Total Mileage for Week #3
A – 32 miles
B – 24.5 miles
C – 14.5 plus your Monday and Tuesday runs.

*Lactate Pace is one minute slower than your personal record for one mile. The first time you do this workout, it will be very difficult. As we get into better condition, it will get better.

Sunday, June 13, 2010

Week #3

Today we begin Week #3 of Eagle Running Club. We have joined together to log over 1000 miles so far. Keep up the good work and as always if you have any questions please let me know.

Week #3
Phase One (Base Building)


Monday, June 14th –
A– 35 minutes @ 7:15-7:30 pace (4.5 miles);
B – 30 minutes @ 7:45-8:00 pace (3.5 miles);

Tuesday, June 15th –
A – 40 minutes @ 7:45 pace (4.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);

Wednesday, June 16th – Contact Day #3 8:00 outside the Community Pool
A –1 mile warm up;20 minutes @ Lactate Pace*;1 mile cool down;(5 miles)
B–0.5 mile warmup;15 minutes @ Lactate Pace*; 0.5 mile cool down;(3 miles)

Thursday, June 17th –
A – 40 minutes @ 7:45 pace (4.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);

Friday, June 18th–
A – 35 minutes @ 7:15-7:30 pace (4.5 miles);
B – 30 minutes @ 7:45-8:00 pace (3.5 miles);

Saturday, June 19th
A – 30 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace; (4 miles);
B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);
Possible Run:
Stuart Eiken Memorial 5K run/walk
Columbia, MO

Sunday, June 20th
A – 45 minutes @ 7:45 pace (5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
Total Mileage for Week #4
A – 32 miles
B – 24.5 miles
*Lactate Pace is one minute slower than your personal record for one mile. The first time you do this workout, it will be very difficult. As we get into better condition, it will get better.

Wednesday, June 9, 2010

Four Day Weekend . . .

Not really I am just including the next four days in this post.

We had a good turnout this morning for our group run. It would be great to see more of you out there. If you can't make the Wednesday morning run I encourage you to find each other and set a time to run together. It will make it much easier.

Thursday, June 10th –

A – 40 minutes @ 7:45 pace (4.5 miles);

B – 30 minutes @ 8:00 pace (3 miles);

Today should be a easy run at a relaxed pace.

Friday, June 11th –

A – 35 minutes @ 7:15-7:30 pace (4.5 miles)

B – 30 minutes @ 7:45-8:00 pace (3.5 miles)

We are looking to pick up the pace here. It should be close to what you ran your time trial.

Saturday, June 12th

A – 30 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (4 miles);

B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);

Here we are looking at a relaxed pace over the first 2/3 of the run and a more intense pace over the last 1/3.

Possible Run:

Phil Sayer Memorial Scholarship 5K

Jefferson City, MO





Sunday, June 13th

A – 45 minutes @ 7:45 pace (5 miles);

B – 30 minutes @ 8:00 pace (3 miles);

Today is a relaxed run. Try to use this one as a recover run. Should be long and easy.



Make sure that you are sending in your mileage on Sunday!



Total Mileage for Week #2

A – 32 miles

B – 21.5 miles

Tuesday, June 8, 2010

Wednesday June 9

A –1 mile warm up; 3 mile time trial; mile cool down;(5 miles)

B–0.5 mile warmup; 1.5 mile time trial;0.5 mile cool down;(2.5 miles)



I know, I know we did this last Wednesday. Well, due to the weather not all of us were able to complete the workout. We will do a 1.5 and 3 mile time trial today. Again it is to simply see were we are at right now. A lot of our runs we are trying to set at a certain pace. By staging a time trial and figuring out our mile pace we can come up with a baseline for future workouts. This allows us to know when we are really pushing it or when we are struggling a little and not staying at our normal pace. WIth a summer of running we will see out 1.5 and 3 mile times go down and our mile paces become faster.

Monday, June 7, 2010

Tuesday June 8

I wanted to let everyone know that we have over 50 people now reporting mileage for the Eagle Running Club. Everyones combined mileage for the first week is 743 miles. That is very impressive. That is a very big number. Thanks to all of you for participating!!

A – 40 minutes @ 7:45 pace (4.5 miles);
B – 30 minutes @ 8:00 pace (3 miles);

Today we are looking at getting in 3 to 4.5 miles in. The pace should be a little slower than Mondays. Make sure you stay relaxed and again concentrate on sustaining the pace over the entire distance.

A good friend of mine, Mark Matzker, wanted me to remind everyone about watching out for overuse injuries. I am giving out ideas for runs everyday but that does not necessarily mean you should be running everyday. Those of us new to running need to make sure that we are taking a couple of days off a week. The more experienced runners can probably handle more days of running. Listen to what your body is telling and don't be afraid to take a day off.

Monday June 7

Great first week! We have over 30 people reporting their mileage!! That is really amazing. Congratulations to everyone, keep up the great work!

A – 35 minutes @ 7:15-7:30 pace (4.5 miles)
B – 30 minutes @ 7:45-8:00 pace (3.5 miles)


The idea for today's run is to try to pick up the pace a little bit. It should be at a pace that makes you feel like you are pushing it. If it seems super easy, go faster. But you should be able to sustain it for the entire distance. It is a shorter amount of time but at a faster pace resulting in a longer distance. We are aiming for 3.5 to 4.5 miles.

Thursday, June 3, 2010

Friday June 4, Saturday June 5 and Sunday June 6

Here are the runs for the weekend plus some local runs you might be interested in.

Friday, June 4th

A – 30 minutes @ 7:15-7:30 pace (4 miles)

B – 25 minutes @ 7:45-8:00 pace (3 miles)

Looking for 3 or 4 miles at a consitant pace.

Saturday, June 5th

A – 30 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace; (4 miles)

B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles)

Here we are looking at 3 or 4 miles with a constant pace for the 2/3 of the run and try to pick up your pace for the last 1/3.

Possible Runs:

Hospital Hill Run/Half Marathon/10 K/5 K

Kansas City, Mo

www.hospitalhillrun.com



1 Insane Trail Run/5K, 10K

El Dorado Springs, Mo





Sunday, June 6th

A – 45 minutes @ 7:45 pace (5 miles);

B – 30 minutes @ 8:00 pace (3 miles);

This is a day for a little bit of a longer run. Going for 3 or 5 miles.

Possible Runs:

Jeff Shikles Memorial 8K

Columbia, MO



Total Mileage for Week #1

A – 30 miles

B – 20.5 miles

Wednesday, June 2, 2010

Thursday June 3

A – 30 minutes @ 7:45 pace (4 miles);

B – 25 minutes @ 8:00 pace (3 miles)

Basically today we are looking at running either 3 or 4 miles. The key is to try to do it at a steady pace. So try to find a pace that you can hold over the entire distance. We don't want to spead up and slow down. It is ok to go at what may seem a slower pace if that is the one you can sustain over the entire distance. You will find that the pace will increase as the summer progresses.

I wanted to remind everyone of the mileage you need to put in to earn your shirts. 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.

I also wanted to thank those of you who braved the incoming rain to run with us on Wednesday. It was a great turn out that I am sure will grow.

Wednesday June 2

Today is the first day that we will meet at the park to run together.

We will meet in the parking lot outside the Southern Boone Community Pool at 8:00 am.

A- I mile warm-up; 3 mile time trial; 1 mile cool down (5 miles)
B- .5 mile warm-up; 1.5 mile time trial; .5 mile cool down (2.5 miles)

Todays workout is a chance to see where we are at as the summer begins. We will start the summer with a time trial and end with a time trial to see how we have improved.

These workouts are based off of things I would do with my middle school and high school athletes. I think they are workouts everyone can do, everyones pace just might not be the same. Do your best to follow them. The point of this club is to get people active. It does not have to be an everyday thing for everyone. We all know ourselves and our own ability levels. Make sure you set a goal for yourself and know what you want to achieve this summer. Use my workouts to help you get there.

If you have any questions, I am an email away.