Eagle Running Club – PTA Challenge Newsletter
Week #15
January 24 – January 30
I. Totals
II. New Year, New You
III. Running for Ry
IV. Food for Thought
I. Totals
So we are in Week #15 now and here are the totals through Week #14(January 17-23) …
High School 2382.45
Primary 1865.75
Middle School 1041.29
Elementary 507.41
That is a total of 5796.9.
It is not too late to send in mileage. If you feel you have missed a week here or there please let me know. Please make sure you include the dates for that week. I will add it if I haven’t already.
Week 13 – 1/10 – 1/16
Week 14 – 1/17 – 1/23
Week 15 – 1/24 – 1/30
Week 16 – 1/31 – 2/6
Week 17 – 2/7 – 2/13
Week 18 – 2/14 – 2/20
Week 19 – 2/21 – 2/27
Week 20 – 2/28 – 3/6
Week 21 – 3/7 – 3/13
Week 22 – 3/14 – 3/20
Week 23 – 3/21 – 3/27
Week 24 – 3/28 – 4/3
Week 25 – 4/4 – 4/10
Week 26 – 4/11 – 4/17 the End of the Challenge
Please check to make sure that you are up to date. Remember to send your mileage to sbeaglerunning@gmail.com
II. New Year, New You
It is the end of January and the snow and cold has prevented a lot of us from getting outside and running like we had hoped. We have been forced to adapt and maybe make some compromises. I don’t know about you but there is only some much you can do on the treadmill or inside on the small gym track. I like to get out and be in the fresh air. It has been hard to keep to our fitness goals and accomplish what we had hoped. It might be time to rethink or rededicate ourselves to those goals.
Runners World has a series of links about setting goals and making changes to our work outs. So if you have some time look at New Year, New You …
http://www.runnersworld.com/topic/0,7122,s6-238-568-0-0,00.html
III. Running for Ry
I have attached info about a run and an auction to benefit the Rylan Newman Benefit Fund.
IV. Food For Thought
A man … had a small bull-terrier that could whip all the dogs of the neighborhood. The owner of a large dog which the terrier had whipped asked the owner of the terrier how it happened that the terrier whipped every dog he encountered. “That,’ said the owner of the terrier, “is no mystery to me; your dog and other dogs get half through a fight before they are ready; now, my dog is always mad!”
- A favorite anecdote showing his followers how they should have a sense of urgency and enthusiasm toward attainment of their goals.
- Take from Lincoln on Leadership: Executive Strategies for Tough Times by Donald T. Phillips.
Go after those goal!!!
Friday, January 28, 2011
Friday, October 8, 2010
Eagle Running Club -- PTA Challenge
I have been working with Kim Ponder and the PTA to create something we are calling The Eagle Running Club -- PTA Challenge.
Basically individuals will pay $10 to join in the Challenge. They will track their mileage from Mid-October to Mid-April. It would be mileage from running, walking, biking or swimming. Each Sunday they will email me their mileage from the week and I will keep track of it. When they sign up for the Challenge they will link to a school, primary, elementary, middle school or high school. At the end of the Challenge whichever school has the most mileage will receive all of the money raised. We will present that school's principal with a check that they can spend on their school in a way that helps encourage physical fitness in their school.
Over the next couple of days you will receive copies of the sign up form to send home to students. If you need more or have questions please let me know.
I invite all of you to join the Challenge. I feel it is a great way for us to model positive behavior and to help Southern Boone County schools. I am attaching a registration form to this email that you can fill out and return to me in order to join the Challenge.
By joining this Challenge not only will you be able to help yourself but also the Southern Boone schools. When you join the Challenge you will receive bi-weekly Eagle Running Club Newsletters that only Challenge members will have access to. The newsletters will include fitness tips and mileage updates. Members of the Challenge will be qualified for special giveaways and possible discounts on local runs.
Thank you for your support!
Chris Drury
Basically individuals will pay $10 to join in the Challenge. They will track their mileage from Mid-October to Mid-April. It would be mileage from running, walking, biking or swimming. Each Sunday they will email me their mileage from the week and I will keep track of it. When they sign up for the Challenge they will link to a school, primary, elementary, middle school or high school. At the end of the Challenge whichever school has the most mileage will receive all of the money raised. We will present that school's principal with a check that they can spend on their school in a way that helps encourage physical fitness in their school.
Over the next couple of days you will receive copies of the sign up form to send home to students. If you need more or have questions please let me know.
I invite all of you to join the Challenge. I feel it is a great way for us to model positive behavior and to help Southern Boone County schools. I am attaching a registration form to this email that you can fill out and return to me in order to join the Challenge.
By joining this Challenge not only will you be able to help yourself but also the Southern Boone schools. When you join the Challenge you will receive bi-weekly Eagle Running Club Newsletters that only Challenge members will have access to. The newsletters will include fitness tips and mileage updates. Members of the Challenge will be qualified for special giveaways and possible discounts on local runs.
Thank you for your support!
Chris Drury
Monday, August 9, 2010
XC Runs
Here are some links to some of the runs we will be doing this season for XC. I will add to it as we add new runs.
Thanks,
Coach Drury
Elementary Run 2.12 miles
Liberty Run 3.4 miles
Palomino Run 3.31 miles
Clellie Harmon Run 3.39 miles
Thanks,
Coach Drury
Elementary Run 2.12 miles
Liberty Run 3.4 miles
Palomino Run 3.31 miles
Clellie Harmon Run 3.39 miles
Week #11
A couple of notes:
- Fall Sports practices began today.
- There are several individuals that have reached their mileage goals for the summer. Great job! But don't stop now. Keep it up. We are recording mileage until Labor day and we want to reach 10,000 total for the summer. SO please keep sending the mileages.
- I am going to try to keep sending out workouts. They will be based on what we will be doing at XC practice. If you have any questions or need any help please let me know.
- I wanted to thank everyone for taking part in the Eagle Running Club. Thanks for making it so successful and keep up the amazing work!!
Thanks,
Coach Drury
Week #11 –Start of Practice
Phase One (Base Building)
Monday, August 9th – First Day of Official Practice @ 8:00 SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Run to Elementary School and back to Middle School)
Tuesday, August 10th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Liberty Run)
Wednesday, August 11th – 8:00am SBMS
A – 20 minutes @ 7:15-7:30 pace; 6 x 300m strides; 10 minutes @ 7: 15-7:30 pace; (5 miles)
B – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
C – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
(Loops in Park)
Thursday, August 12th –8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Palomino Run)
Friday, August 13th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Clellie Harmon)
Saturday August 14th-
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 40 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (4.5 miles);
Sunday, August 8th
A – 40 minutes @ 7:45 pace (5.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C – 30 minutes @ 10:00 pace (3 miles);
Total Mileage for Week #11
A – 44.5 miles
B – 28.5 miles
C – 19.5 miles
- Fall Sports practices began today.
- There are several individuals that have reached their mileage goals for the summer. Great job! But don't stop now. Keep it up. We are recording mileage until Labor day and we want to reach 10,000 total for the summer. SO please keep sending the mileages.
- I am going to try to keep sending out workouts. They will be based on what we will be doing at XC practice. If you have any questions or need any help please let me know.
- I wanted to thank everyone for taking part in the Eagle Running Club. Thanks for making it so successful and keep up the amazing work!!
Thanks,
Coach Drury
Week #11 –Start of Practice
Phase One (Base Building)
Monday, August 9th – First Day of Official Practice @ 8:00 SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Run to Elementary School and back to Middle School)
Tuesday, August 10th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Liberty Run)
Wednesday, August 11th – 8:00am SBMS
A – 20 minutes @ 7:15-7:30 pace; 6 x 300m strides; 10 minutes @ 7: 15-7:30 pace; (5 miles)
B – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
C – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
(Loops in Park)
Thursday, August 12th –8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Palomino Run)
Friday, August 13th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Clellie Harmon)
Saturday August 14th-
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 40 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (4.5 miles);
Sunday, August 8th
A – 40 minutes @ 7:45 pace (5.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C – 30 minutes @ 10:00 pace (3 miles);
Total Mileage for Week #11
A – 44.5 miles
B – 28.5 miles
C – 19.5 miles
Monday, July 12, 2010
Sports Physicals
Alicia Lange at Peak Performance is again organizing two days of sports physicals for our athletes, with 50% of proceeded benefiting the Booster Club.
Dates: Wednesday and Thursday, August 4th and 5th.
Location: High School
Cost: $20
Times: 3PM-7PM
Please let all of your athletes know about this opportunity to get their sports physical completed before practices begin for the 2010-2011 school year - AND SUPPORT OUR ATHLETIC PROGRAM, by supporting the Booster Club.
If you are available to volunteer (need nurses for blood pressure checks, etc; volunteers for paperwork, money collection, etc.) please contact Alicia at alicial@peakperformpt.com
Dates: Wednesday and Thursday, August 4th and 5th.
Location: High School
Cost: $20
Times: 3PM-7PM
Please let all of your athletes know about this opportunity to get their sports physical completed before practices begin for the 2010-2011 school year - AND SUPPORT OUR ATHLETIC PROGRAM, by supporting the Booster Club.
If you are available to volunteer (need nurses for blood pressure checks, etc; volunteers for paperwork, money collection, etc.) please contact Alicia at alicial@peakperformpt.com
Week #7
Monday, July 12th
A– 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Tuesday, July 13th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Wednesday, July 14th – Contact Day #10 8:00 outside the Community Pool
A – 1 mile warm up; 2.5 mile fartlek ;1 mile cool down; (5.5 miles)
B – 0.5 mile warm up; 2.5 mile fartlek; 0.5 mile cool down; (3.5 miles)
C – 0.5 mile warm up; 2 mile fartlek; 0.5 mile cool down; (3 miles)
**Fartlek = Speed play. For the duration of the distance we will run at regular pace for 2:00 and the sprint for :30. Repeat until mileage is complete.
Thursday, July 15th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Friday, July 16th
A – 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Saturday, July 17th
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (3 miles);
Sunday, July 18th
A – 55 minutes @ 7:45 pace (7 miles); 6 x 100m sprints
B – 35 minutes @ 8:00 pace (4.5 miles); 6 x 100m sprints
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Possible Run:
Show-Me State Games 5k/10k
Columbia, MO
Total Mileage for Week #7
A – 42.5 miles
B – 29 miles
C – 21 miles
A– 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Tuesday, July 13th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Wednesday, July 14th – Contact Day #10 8:00 outside the Community Pool
A – 1 mile warm up; 2.5 mile fartlek ;1 mile cool down; (5.5 miles)
B – 0.5 mile warm up; 2.5 mile fartlek; 0.5 mile cool down; (3.5 miles)
C – 0.5 mile warm up; 2 mile fartlek; 0.5 mile cool down; (3 miles)
**Fartlek = Speed play. For the duration of the distance we will run at regular pace for 2:00 and the sprint for :30. Repeat until mileage is complete.
Thursday, July 15th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Friday, July 16th
A – 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Saturday, July 17th
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (3 miles);
Sunday, July 18th
A – 55 minutes @ 7:45 pace (7 miles); 6 x 100m sprints
B – 35 minutes @ 8:00 pace (4.5 miles); 6 x 100m sprints
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Possible Run:
Show-Me State Games 5k/10k
Columbia, MO
Total Mileage for Week #7
A – 42.5 miles
B – 29 miles
C – 21 miles
Monday, July 5, 2010
Stan the Man
I hope that everyone enjoyed the 4th of July weekend. We sure did!
So we are beginning Week #6. It seems like the summer is going by way to fast. I hope that everyone is feeling good and seeing these runs get easier and easier, if you have any questions or concerns please send them my way. This week we have many people making it over 100 miles! Make sure you have sent me your mileage for week 5.
Week #6 –
Phase One (Base Building)
Monday, July 5th – Dead Period
A – 40 minutes @ 7:15-7:30 pace (5.5 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
Tuesday, July 6th – Dead Period
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills
Wednesday, July 7th – Dead Period
A – 1 mile warm up; 5-4-3-2-1 minute runs; 1 mile cool down; (4 miles)
B – 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)
C - 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)
Thursday, July 8th – Dead Period
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills
Friday, July 9th– Dead Period
A – 40 minutes @ 7:15-7:30 pace (5.5 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
Possible Run:
Red, White and Green Estate Run 5k
Mexico, MO
Saturday, July 10th -Dead Period
A – 40 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (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 pace (3.5 miles)
Sunday, July 11th Dead Period
Day OFF
Mileage Total
A – 32 miles
B – 23.5 miles
C - 20 miles
Thanks,
Coach Drury
cgdrury@gmail.com
eaglerunning.blogspot.com
twitter.com/eaglerunning
So we are beginning Week #6. It seems like the summer is going by way to fast. I hope that everyone is feeling good and seeing these runs get easier and easier, if you have any questions or concerns please send them my way. This week we have many people making it over 100 miles! Make sure you have sent me your mileage for week 5.
Week #6 –
Phase One (Base Building)
Monday, July 5th – Dead Period
A – 40 minutes @ 7:15-7:30 pace (5.5 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
Tuesday, July 6th – Dead Period
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills
Wednesday, July 7th – Dead Period
A – 1 mile warm up; 5-4-3-2-1 minute runs; 1 mile cool down; (4 miles)
B – 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)
C - 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)
Thursday, July 8th – Dead Period
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills
Friday, July 9th– Dead Period
A – 40 minutes @ 7:15-7:30 pace (5.5 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
Possible Run:
Red, White and Green Estate Run 5k
Mexico, MO
Saturday, July 10th -Dead Period
A – 40 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (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 pace (3.5 miles)
Sunday, July 11th Dead Period
Day OFF
Mileage Total
A – 32 miles
B – 23.5 miles
C - 20 miles
Thanks,
Coach Drury
cgdrury@gmail.com
eaglerunning.blogspot.com
twitter.com/eaglerunning
Thursday, July 1, 2010
Happy 4th of July
I hope everyone is having a great week. Many individuals have or are close to passing over the 100 mile marker!!! Keep up the great work and continue putting those miles in.
I wanted to pass along info about an upcoming race involving the St. Louis Cardinals and Busch Stadium, it seems like a great race. It does require you to raise a certain amount of money for Cardinals Care but the race does finish inside Busch Stadium. I thought some of you might be interested. Click the link for more info:
http://stlouis.cardinals.mlb.com/stl/community/runhome6k.jsp?partnerId=ed-3770862-144898076
Have a great 4th of July weekend and remember to keep sending me your mileage.
Thanks,
Coach Drury
I wanted to pass along info about an upcoming race involving the St. Louis Cardinals and Busch Stadium, it seems like a great race. It does require you to raise a certain amount of money for Cardinals Care but the race does finish inside Busch Stadium. I thought some of you might be interested. Click the link for more info:
http://stlouis.cardinals.mlb.com/stl/community/runhome6k.jsp?partnerId=ed-3770862-144898076
Have a great 4th of July weekend and remember to keep sending me your mileage.
Thanks,
Coach Drury
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
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!
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
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
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
*** 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
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.
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.
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
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.
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.
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.
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.
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