DOUBLE RAINBOW SONG!! New Version

idk if anyone checks this anymore but I just found this and thought it was sweet

Cross Country has officially started!

Well tomorrow at 9AM it does. Want to wish everyone a great first week of practice, wish I could be there. Time to begin this incredible season! Stay focused and we'll go far.


"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort."
--Jesse Owens

Double Rainbow All the Way

I know this has nothing to do with running, but the passion this guy has is definitely inspiring. Enjoy!

Saturday Breakfast Run

If you are interested in doing a breakfast run, I'll be hosting one on Saturday morning, 8am at my house. I'll provide food and depending on who's interested and the availability of rides, we'll either run from my house or go out to Chimney Hollow Trail (just past Churchville).

I'll send out a text later today to try to get an idea of who can go. If I can't text you and you see this, please give me if you're interested.

7:00 PM run

7PM run tonight at GHP poooooooooooooooooooooooooooool :D :D :D :P :P :P :) :) :)

7:00 PM run

7:00 PM run today at Gypsy Hill Park. Meet at the pool.

Mumford and Sons - Little Lion Man

Sweet Song

Trail Run Tuesday

Runners will be meeting tonight at 6:30pm at the Montgomery Hall Park soccer parking lot.

8:00 PM run tomorrow

8PM run tomorrow at GHP pool.

Also lets watch this movie sometime soon. Anyone wanna host it at their house? I have the movie and I'll bring popcorn. :P

Coaches Message:

Coach Marino and I are excited to see the motivation and focus this year's teams have shown.  No group has prepared as much or has been as dedicated to running summer mileage.

As you enjoy your last week before official practice, remember to stick to your mileage goals, stay healthy, and enjoy yourself.

Mileage Goals:
Last week, Varsity runners peaked at 50 miles, while newer runners were totaling 38 miles. Remember to only increase your mileage by 5-7% each week. That means this week, Varsity runners are sticking to 50 miles, while newer athletes are logging 41 miles.

This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S. To meet mileage goals, varsity runners are doing 3-4 two-a-days a week.

Hard Run Workouts:
Follow these three workouts on your hard days:

Long Run. If your mileage goal is 41 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for 50 miles this week, then you need 90 minutes (11-12 miles).

Track Workout. Warm-up by running one mile on the track. Stretch. Do at least two strides to finish warming up your legs. After doing one of the following, warm-down by running one mile on the track. Stretch.

3x1200 repeats, resting for 4-5 minutes in between each repeat Use your 5k time to figure out your pace. If your goal is to be able to maintain a 6 min. mile pace to start out the season, then run each 400m section of the 1200m at 1:30sec. Consistency and quality are crucial to being successful, so stick to your goal pace.

Or 5x800 repeats, resting for 3-4 minutes in between each repeat

Hill Repeats and Strides. Warm up by running one mile. Stretch. Find a gradual hill that is 200 meters long (think the one right in front of Lee for comparison). Do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Warm-down by running one mile. Stretch.

Nike Track Nationals: Boys Mile

Nike Track Nationals: Girls 800

Tomorrow's Run

I'm not going to be here tomorrow night, so I am meeting at 3:00 PM at Gypsy Hill Park at the exercise equipment. I understand if you cannot make it, and if anyone wants to post another time later in the day when it's cooler for the rest of the team to meet that's totally fine with me.

8:00 Pm run tomorrow

Meeting at 8:00 PM tomorrow at Ghp pool for a nice easy run.

Also I'm meeting Jacob Sheets tomorrow morning at 6:45AM on the sidewalk in front of the Y if anyone gets this in time to join us.

Haile Gebreselassie (Practice tomorrow at 8PM)

Practice tomorrow at 8:00 PM at Ghp pool.

Sweet vid on Haile Gebreselassie below

Change of Plans

7:30 run instead of 8:00 run today. Meet at exercise equipment at GHP.

In order to participate in Cross Country, you must have a physical form on file before the first practice on August 2nd. You can either bring it to practice on the first day or drop it off with the secretaries at the high school. Physicals need to be done each year and are good from May to May.

2010-2011 VHSL Physical Form

finally made my decision

Well, looks like i will be doing cross country this year. So i guess i'll see ya'll Aug.2?

ps. i've actually been doing some summer running!

Practice 8:00 PM

Practice tomorrow is at 8:00 PM at GHP pool. Easy day, we'll do a fun run somewhere.

Also some guys are meeting up tomorrow at 9:00 AM for an easy morning run, so if you are supposed to do two a days, feel free to join.

"The will to win means nothing without the will to prepare."
-Juma Ikangaa, 1989 NYC Marathon winner

Practice 5:00 PM

Practice is at 5:00 PM tomorrow at Gypsy Hill Park. We will meet at the exercise equipment again.

And make sure you're doing those two a days if you are supposed to be.

"Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made."
Patti Sue Plumer, U.S. Olympian

Summer Training: Week 7

Coaches Message:

There are only two weeks until official practice starts on August 2nd! Hopefully, you've been setting and keeping your mileage goals each week, slowly building your endurance and strength.

As you enjoy the last couple weeks of summer, remember that recovery is just as important as pushing yourself. After each run, especially the hard days, make sure to fully recover for your next run by following the THREE C's:

Chug water: your body has lost a tremendous amount of water and needs to be rehydrated. So chug at least a quart right when you finish, then sip water for the rest of the day.

Chow down: there's a fifteen minute window when the body maximally absorbs nutrients. Drink some chocolate milk, eat a banana and peanut butter, or whatever protein and slow carbohydrates you can get your hands on so your muscles can rebound from the long run.

Chill out: go grab the garden hose and spray each leg for ten minutes or take a shower, making the water really cold and spraying each leg.
Cold water constricts blood vessels and muscle tissue, which will speed recovery.

Mileage Goals:
Last week, Varsity runners peaked at 50 miles, while newer runners were totaling 35 miles. Remember to only increase your mileage by 5-7% each week. That means this week, Varsity runners are sticking to 50 miles, while newer athletes are logging 38 miles.

This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S. To meet mileage goals, varsity runners are doing 3-4 two-a-days a week.

Hard Run Workouts:
Follow these three workouts on your hard days:

Long Run. If your mileage goal is 35 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for over 45 miles this week, then you need 90 minutes (11-12 miles).

Track Repeats. Warm-up by running one mile on the track. Stretch. Do at least two strides to finish warming up your legs. After doing one of the following, warm-down by running one mile on the track. Stretch.

3x1200 repeats, resting for 4-5 minutes in between each repeat Use your 5k time to figure out your pace. If your goal is to be able to maintain a 6 min. mile pace to start out the season, then run each 400m section of the 1200m at 1:30sec. Consistency and quality are crucial to being successful, so stick to your goal pace.

Or 5x800 repeats, resting for 3-4 minutes in between each repeat

Hill Repeats and Strides. Warm up by running one mile. Stretch. Find a gradual hill that is 200 meters long (think the one right in front of Lee for comparison). Do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Warm-down by running one mile. Stretch.

How do I record my mileage???

Hey gang, we got a question from a runner about how to record weekly mileage when you don't know how far you ran. It's simple... use the web to figure out how far you ran.

Google has a great service for doing this. Log into http://www.gmap-pedometer.com/ to visit Google's Pedometer website.

Type in Staunton's zip (24401) in the "Jump To" text-entry form and a map of Staunton appears. You may have to zoom in as much as three or four times to see street names clearly. Find your location and press "Record" on the left of the screen. Now you're ready to track your mileage electronically. Just double-click on the map and a red line appears mapping out your run. Gypsy Hill Park is known as Constitution Drive for anyone who starts a run there. Even Thornrose Cemetery's winding paths show up (though unfortunately the winding paths of Montgomery Park are not visible).

Feel free to post-up other cites that make tracking mileage easy. Hopefully this will help anyone who is having trouble guessing at distances and tracking mileage each week.

Friday 5:00 PM

Fridays run will be at 5:00pm at GHP. Meet at the exercise equipment.

Andd, watch the video I just posted to get pumped.

Distance running compilation

One of the sweetest distance running compilations I've ever seen. Prefontaine, 2004 Olympics, Sebastian Coe, Alan Webb, World Record Mile and the incredible Billy Mills finish.

Thursday Run, 8:00 PM

Thursdays run is at 8:00 PM this time at GHP, meet at pool again.

Great run today guys, running the golf course makes us tough.

Wednesday 7:30 PM

Once again 7:30 PM at GHP pool.

Tuesday's Run 7:30 PM

Like Coach Marino said in his previous post, we are sticking to night runs. Tomorrow we are meeting at 7:30PM at the Gypsy Hill Park Pool.

Those of you who haven't been coming to the runs, I hope you are running on your own. Just get out there and have fun and feel free to run with us :D

Meeting Place/Time for Monday

Hey gang, a few runners have been asking where/when to meet for Monday's run. It would be wise for you guys to continue to meet in the evening (or in the morning if you can't in the evenings). Weather.com is still reporting temps in the upper 80's to the 90's all week which can be potentially dangerous in the right circumstances. Make sure to stay hydrated. Also, make sure to note the potential for thunderstorms all this week. A little thunder in the distance or some rain is usually safe to run in, but use common sense and postpone a run if there's major lighting going on.

But back to Monday's Location...

Unless someone has a better plan (in which case be sure to update the blog), let's plan on having everyone meet again at Gypsy Hill Park at 8:00pm, at least for Monday.

Week 6: Summer Training

Goals:

Last week, Varsity runners were averaging 47 miles, while newer runners were totaling 32 miles. Remember to only increase your mileage by 5-7% each week. That means this week, Varsity runners are logging 50 miles, while newer athletes are logging 35 miles.

This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S. To meet mileage goals, varsity runners are doing 3-4 two-a-days a week.

Hard Run Workouts:
Follow these three workouts on your hard days:

Long Run. If your mileage goal is 35 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for over 45 miles this week, then you need 90 minutes (11-12 miles).

Track Repeats. Warm-up by running one mile on the track. Stretch. Do at least two strides to finish warming up your legs. After doing one of the following, warm-down by running one mile on the track. Stretch.

• 3x1200 repeats, resting for 4-5 minutes in between each repeat Use your 5k time to figure out your pace. If your goal is to be able to maintain a 6 min. mile pace to start out the season, then run each 400m section of the 1200m at 1:30sec. Consistency and quality are crucial to being successful, so stick to your goal pace.

• Or 5x800 repeats, resting for 3-4 minutes in between each repeat

Hill Repeats and Strides. Warm up by running one mile. Stretch. Find a gradual hill that is 200 meters long (think the one right in front of Lee for comparison). Do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Warm-down by running one mile. Stretch.

Today

Today's run is at 5:00PM at GHP, meet at exercise equipment.

Morning Runs

Damon, Coalter and I are going to be meeting at the exersize equipment stuff @ the park 6 AM Saturday to run a couple laps, anyone who wants to join is welcome

Thursday's Run

Same Time same place guys. 8:00 PM at GHP, meet at pool. Today we had a lot of people show up it was awesome, lets do it again.

And to get pumped listen to this sweet song intro. It's the Chicago Bulls theme song.

Damn, It's Hot Out There. So How Much Should You Be Drinking?

We often talk about "staying hydrated" when it's really hot out. But how much water should you be drinking, and when?  Check out the article at Runnersworld.com

Wednesdays Run (8:00PM GHP)

Good run today guys, now tomorrow's run will be at 8:00 PM at Gypsy Hill Park, and lets meet at the pool again. I'll try to get off work as quick as possible.

Run Slow and Long: Go the Distance

This has to be one of my all time favorite running songs!

Starting a weekly long run now can have many benefits when the season starts in September. Long distance running will give you the strength and lay the ground work on which all the interval and speed workouts during the season will be built.

How long should you go?
The greatest benefits come when you run between 1:30 and 2 hours. You might be thinking are you kidding me?  An hour and a half?  That's like 9 or 10 miles!?!  Screw that, why can't I just add miles to other runs during the week? or just do two-a-days? There are several important reasons why running for this long can make a huge difference.

Why so long?
First off, "adding miles to other runs" can destroy the delicate balance you create with our hard-easy alternating days. If you add extra volume to your "easy" recovery days, then you risk forfeiting crucial muscle recovery time, resulting in you getting worn-out and feeling too tired for your next hard day.


The physical rewards for doing a continuous 1:30 to 2 hour run each week are huge. Long runs will:

• Strengthen and increase endurance of leg muscles
• Stregthen the heart
• Increase aerobic efficiency

But some of the most important benefits of long runs aren't physical, they are mental. Continous long distances gives you the mental toughness and the ability to cope with pain that you will need to be a successful cross country runner.  

What is the best way to approach a long run?
I personally like to think of long runs as a way to get out and explore areas I don't normally get to do during my other runs. Believe me, it can be pretty numbing to run around Gypsy Hill Park for an hour and a half. The only time I can handle that sort of repetiveness is when I have someone cool with whom to talk. So I suggest picking a new route. Go explore. Try to make it to the top of Betsey Bell, go run in one of the many local state parks, or as Dalton did the other day, do something creative, like run by each elementary school in town.  

Treat it as a hard day. Your goal is three hard days a week, so add this to your hill day and speed day.

Go slow! Running at a 8:45 to 9:30 pace is completely okay. In fact, running slow is the best way to approach long runs. We call this speed "conversation pace" because you should be going slow enough to be able to hold a conversation and not be out of breath. Remember, the goal is to run continuously for 1:30 to 2 hours, which is hard enough without going fast. 

Make sure you are well hydrated and have a plan to get water along the way. There are several places around town that you can get water at or drop a water bottle somewhere halfway. Just make sure to not stop for too long cause it's tough to get going again.

Run early or late to avoid the midday heat. When the temperature is in the 90's, it doesn't matter how hydrated you are, running for an hour and half can be tough, so be careful and listen to your body.

Finally, follow the three C's of recovery when you're done.
Chug water: your body has lost a tremendous amount of water and needs to be rehydrated. So chug at least a quart right when you finish, then sip water for the rest of the day.  
Chow down: there's a fifteen minute window when the body maximally absorbs nutrients. Drink some chocolate milk, eat a banana and peanut butter, or whatever protein and slow carbohydrates you can get your hands on so your muscles can rebound from the long run.
Chill out: go grab the garden hose and spray each leg for ten minutes or take a shower, making the water really cold and spraying each leg. Cold water constricts blood vessels and muscle tissue, which will speed recovery.  

Run for Tuesday (7:00PM GHP)

So the Belles Lane run was extremely hot. It had to have been 100 degrees and it was our hard day. And Jacob and Gary got lost and were out there 20 minutes longer than us, which must have totally sucked.
So to have a more comfortable run, we are meeting at 7:00 tomorrow evening at Gypsy Hill Park. Meet at the exercise equipment like we did during our 3:30 runs, not the pool this time.
Hope to see all of you guys there.

Optional "Cool" Run

Hey gang... I know that this is last minute, but a few of the girls have mentioned that they'd prefer to run at a cooler time of day. If you skipped the Bells Lane run because of the temps (or because you were napping), then try to make it to the park tonight. If anyone would like to join the cool runners, they will be meeting at Gypsy Hill Park today at 8pm to run in the more comfortable weather. We will update you guys if we continue to see interest in two different meeting times this week.

Monday, July 5th Meeting Time and Place

Runners will be meeting on the Lee Track at 3:30pm to run Belle's Lane. This is for Monday only. Check back for Tuesday-Friday meeting times.

Week 5: Summer Training

Goals:
To be successful, you need to train smart, sticking to a hard-easy schedule and giving yourself ample time to recover.

Last week, Varsity runners were averaging 43 miles, while newer runners were totaling 29 miles. Remember to only increase your mileage by 5-7% each week. That means this week, Varsity runners are logging 47 miles, while newer athletes are logging 32 miles.

This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S. To meet mileage goals, varsity runners are doing 3-4 two-a-days a week.

Hard Run Workouts:
Follow these three workouts on your hard days:

Long Run. If your mileage goal is 32 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for over 40 miles this week, then you need to go 80-85 minutes (9-10 miles).

Track Repeats. Warm-up by running one mile on the track. Stretch. Do at least two strides to finish warming up your legs. After doing one of the following, warm-down by running one mile on the track. Stretch.

• 3x1200 repeats, resting for 4-5 minutes in between each repeat Use your 5k time to figure out your pace. If your goal is to be able to maintain a 6 min. mile pace to start out the season, then run each 400m section of the 1200m at 1:30sec. Consistency and quality are crucial to being successful, so stick to your goal pace.
• Or 5x800 repeats, resting for 3-4 minutes in between each repeat

Hill Repeats and Strides. Warm up by running one mile. Stretch. Find a gradual hill that is 200 meters long (think the one right in front of Lee for comparison). Do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Warm-down by running one mile. Stretch.

Well f*** then...

Yeah, I timed my 4 mile run today for the first time for the summer. I had been doing this one a lot because I knew that I drove the route in a car with a mile checker thing and I knew it was a solid 4 miles.

Well, apparently the car was broken, because today the time read about 30 minutes, and unless I was running at like a sub-8-minute mile pace (psh, yeah right) I was completely off. I know this has little to no significance, but I decided to vent my anger because now I know I've been running like 4 miles a week less than I thought. Grr.

MORAL OF THE STORY: Always check how far you've gone, and never be optimistic about your distances: you're only hurting yourself.

OH but good news is that I outrun the #1 girl in our region by .80 seconds, I cross referenced our PRs like 5 minutes ago.

Is there a Regular Beverage that Works as well as Specialty Recovery Drinks?

Over the past several years, exercise physiologists have determined that drinking a carbohydrate-protein combo soon after exercise helps speed recovery because it quickly replenishes spent glycogen stores. Typically, the beverages used in this way are jazzed-up sport drinks with extra carbohydrates and added protein, usually in a ratio of about four to one (carbs to protein).


Jason Karp, an exercise physiology graduate student at Indiana University, recently tested a popular carb-protein recovery drink along with good old chocolate milk (low-fat, of course) to see which helped speed recovery better. In the study, a group of cyclists pedaled a grueling interval workout to deplete glycogen stores, then immediately drank either two or two-and-a-half cups of chocolate milk or the recovery drink. Two hours later, they drank the same amount of the same beverage. Two hours after that, the cyclists pedaled at a fixed pace until they were exhausted.

The results: The cyclists who drank the chocolate milk pedaled just as long as those who had the recovery drink. This type of timed performance trial indirectly indicates how much the cyclists' glycogen stores had recovered from the previous session of exercise. So after your next long run, go ahead and chug a cup or two of low-fat chocolate milk (cookies are optional). 


Damon Brogan, right, would prefer it if whoever is pouring water on him would please make it chocolate milk next time. 

Link to Runner's World Article and other articles on Nutrition

sorry mr.frye for not talking to you sooner but i went to florida for a soccer tornament and thats y i havent been at practice but im still running so its ok i geuss

Start Summer Speedwork

For many, your weekly mileage has been consistently building for the past month. Now that July is here, your training needs to become more specific to the 5k distance, which will be run at a much faster pace than the conversation-paced runs you've been doing to build your mileage. 

Jeff Arbogast, two-time National Cross Country Coach of the Year, gives the following rationales for starting speed work early:

• "...speed work is much more than a finishing product applied only to build a powerful kick. Athletes in the new superpowers of distance running, Kenya, Ethiopia, and Morocco to name but several, incorporate speed into virtually every phase of distance preparation."

• "...speed in cross country can be used for many things. Speed can lead to a devastating kick . . . a long prolonged drive to the finish . . . the ability to modulate speed according to terrain and racing conditions. 

• "...pure speed is always an advantage, but speed endurance, an ability to hold speed over time, can demoralize the opposition and provide the athlete with tactical advantages of strength and speed that are unbeatable." 

 

 Pick one of the following workouts to do, once a week on your "hard" training days:

Warm-up by running one mile on the track. Stretch.

Do at least two strides to finish warming up your legs. 

3x1200 repeats, resting for 4-5 minutes in between each repeat

Use your 5k time to figure out your pace. If your goal is to be able to maintain a 6 min. mile pace to start out the season, then run each 400m section of the 1200m at 1:30sec. Consistency and quality are crucial to being successful, so stick to your goal pace. 

Or 5x800 repeats, resting for 3-4 minutes in between each repeat

Warm-down by running one mile on the track. Stretch.

Write STATE MEET @ Great Meadows for November 13th, 2010 on your calendar...cause this is where you'll want to be:

Week of June 28th: Running at Dusk

Runners will be meeting outside of the GHP swimming pool at 8pm for a 

dusk run each night this week. 

Dalton runs into the sunset...

Week 4 Summer Training

Goals:  A couple of weeks ago, you all set goals for the season. Some runners are striving to break into the 18's or even 17 minutes, others wanted to make all-district, and many wanted to lead the team to States for the first time in school history. Keep focused on your goals, run the miles, and you will be successful.

Last week, varsity runners were averaging 39 miles, while newer athletes were totaling 26 miles. Remember to only increase your miles about 5-7% per week. That means  this week, varsity runners are logging 43 miles, while newer athletes are logging 29 miles. Stick to these mileage goals, and you'll have a great cross country season this fall!!!

This week's schedule:  
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S.

Hard Run Workouts: Follow these three workouts on your hard days... 

Long Run. If your mileage goal is 29 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for over 40 miles this week, then you need to go 75-80 minutes (8-9 miles).

1 mile warm up, 20 min. tempo run, 1 mile cool down. Here's how the workout goes: Warm up. Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Cool down. 

1 mile warm up, hill repeats, strides, 1 mile cool down. Here's how the workout goes: Warm up. Find a gradual hill  that is 200 meters long (think the one right in front of Lee), and do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Cool down.

Still in DE

hey, how's everyone doing? I've been trying to run everyday here @ the beach, today I just ran the "firecracker 5k". I finished 9th with a time of 20:15 although I was shooting for breaking 20.

Firecracker 5k, Saturday July 3rd @ 7:30am

The deadline for preregistering via email and saving five bucks is Sunday, June 27th by midnight. You can also register the day of the race. 

If you are still on the fence about whether or not to run the race, we'd really recommend it. Not only will it give you some race experience and allow you to set preseason goals, but it's also a big race with lots of Lee runners competing.

Race info: http://www.blueridgerr.com/ 

Good Luck!!!

                                          

Coach Marino = Phone-Less

Hey guys, I wanted to let everyone know that I no longer have a cell phone. Shortly after Friday's practice the keypad short-circuited... I can accept calls, but I cannot make calls, send texts, or receive text messages. Unfortunately this means that I was unable to send a mass-text to the girls team regarding the breakfast run. I've been busy with some friends that I'll be attending a wedding with Saturday afternoon, so this is my first chance at getting on a computer--if anyone reads this message and can call some of the girls about the breakfast run, that would be great. I'm hoping to renew my contract and get a new phone tomorrow, but if that doesn't happen I may not be able to call out until Monday. If anyone needs rides, running information, etc, you can still call me, but please be aware that I'm currently unable to call out or text. Have fun on the breakfast run... if all goes according to plan I'll be in line at Verizon trying to get a new phone before the wedding while you guys are running.

Breakfast Run Saturday, June 26th

Meet on the Lee track at 9am. This is a Potluck breakfast, so bring something to share. Kearney said he's got the bread covered. I'll bring cream cheese, banana bread muffins, water and plates.

Friday, June 25

We'll be running the trails of MHP today at 3:30pm. If you're free, please join us.

McKeegan fjords through the muck at Running with the Wolves

The Approaching Storm

Today while running the 5 mile trail through the woods of Montgomery Hall park, I had an epiphany. Looking up the trail, watching the backs of Zack, Price and Dalton disappear around a bend, hearing Gary and Coach Marino's footsteps nimbly navigating the roots and rocks behind me, I realized the boys team had come to a crossroads, or using Malcolm Gladwell's term, a tipping point.

Up until that point in the run our conversation had been rambling; how dark it was in the woods with the thunder clouds moving in, the benefits of barefoot running, Dalton's trip to Todd Lake the day before, how I had ungracefully fallen earlier in the morning in front of an old lady, failing to successfully unclip my shoes from the bike. The conversation then turned to training. Up ahead, I overheard Zack casually ask Dalton and Price what their mileage goals were going to be for the week. Dalton replied that by doing a long run on Friday, he would get in 35 miles. Price, who didn't run the outdoor season, said he was shooting for 28 miles. Zack replied he had done 35 the week before, and was struggling to hit 40 miles. He said though with a long run and his morning runs, he would meet his goal.

At the same exact time these guys were discussing their mileage, the cool air from the storm front finally broke and blew through the woods, shaking the leaves and limbs in the treetops and bringing a much welcomed reprieve from the hot summer air. And that is when it happened; the moment of my epiphany. In four short months, when the excitement of the State meet at Great Meadows is over, today will be the day I think it all changed, the run that tipped our team in the right direction.

Malcolm Gladwell, in his book The Tipping Point, describes a point "at which the momentum for change becomes unstoppable." Gladwell defines the tipping point as "the moment of critical mass, the threshold, the boiling point." Today, with the approaching storm blowing cold air through the Montgomery woods and our group of runners discussing their training, I think our team came to that point, the moment of critical mass.

I hereby mark June 24 as the official tipping point to a successful season. Thank you gentleman for building your mileage and our team. If you weren't able to be with us today, I hope you are doing just as well preparing your body and mind for the upcoming season. Keep your own and your teammates momentum going and you all are going to be unstoppable.

BE A BEAST

Today I did hills out in front of Lee and it was literally the most satisfying thing I've done since the end of last season. It was scorching, but I beasted out five hills like I've never done before. Guys, get out there on your hard days and be a complete beast because not only will you get faster but your confidence as a runner will get a lot stronger too.

RUNNNN

Montgomery Hall Park at 3:30 again tomorrow. Hopefully we'll have a bigger group this time!

Tomorrow's Run

Tomorrow's run (Wednesday) is at Montgomery Hall Park at 3:30 to get some shade.

Week 3 Summer Training

Goals: You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends. Last week, varsity runners were averaging 34 miles, while newer athletes were totaling 24 miles. Remember to only increase your miles about 5-7% per week. That means  this week, varsity runners are logging 39 miles, while newer athletes are logging 26 miles. Stick to these mileage goals, and you'll have a great cross country season this fall!!!

This week's schedule: By following our hard-easy approach, plan on running harder on Monday, Wednesday and Friday. Easy days should be Tuesday, Thursday and Saturday, running easy for 30-45 minutes, including warming up and down. Completely take off one day, like Sunday.

Hard Run Workouts: Follow these two workouts on your hard days, the third being a longer run of 5-8 miles...


1 mile warm up, 20 min. tempo run, 1 mile cool down. Here's how the workout goes: Warm up. Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Cool down. 

1 mile warm up, hill repeats, strides, 1 mile cool down. Here's how the workout goes: Warm up. Find a gradual hill  that is 200 meters long (think the one right in front of Lee), and do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Cool down.

WEEK of JUNE 21st RUNNING GROUP

We will be meeting at GHP, near the exercise equipment and the duck pond, each day at 3:30pm this week. Since many people are tired of running around the park, we will be doing a variety of runs in and around the city.

Cool Book

I recently read Born to Run, Christopher McDougall's account of Mexico's indigenous Tarahumara, who are widely regarded as the world's best endurance athletes. After becoming interested in the benefits of running barefoot, I wanted to find out how the Tarahumara, wearing only simple sandals, were able to run 50 to 100 mile races without fear of injury. What I learned was not only a very interesting account of why humans are "born to run" but also insight into some of the world's toughest races, like Colorado's Leadville 100 Miler and how the Tarahumara have been able to defeat some of the world's most highly trained elite athletes. If you're interested in any of this, I'd highly recommend the book. I also saw an article in the latest edition of Blue Ridge Outdoors, entitled Running for Their Lives, Secrets of the Tarahumara. Also, check out video of the author Will Harlon's experiences competing in a Tarahumara race.

Breakfast Run Saturday, June 19th

Breakfast Runs will start this Saturday. We'll meet at 9am on the Lee track. After running, we'll stretch out on the track and enjoy bagels, bananas and granola bars. If you're interested in coming, text Coach Frye or leave a comment.   

Q-"Why did the booger cross the road?"

A-"Because he was being picked on"

Run for Tomorrow

The run for tomorrow is at 3:30 at Montgomery Hall Park, not Gypsy. This is a change, it'll be a lot cooler and good for the joints. Meet at the Soccer Fields again. Be there or be Squareeeeeeee. :D

SEB COE vs STEVE OVETT 'CLASH OF TITANS' 1980s BBC SPORT

Beast running song

The best song to have stuck in your head while running.

http://www.youtube.com/watch?v=WlAHZURxRjY

Week of June 14th

Runners will be meeting in Gypsy Hill Park by the duck pond at 3:30pm each day this week.

Each lap around the park is 1.4 miles. If you include the football parking lot, then it's a 2 mile loop. Remember to drink plenty of water, preferably not from the duck pond.

Week 2 Summer Training

Goals: In this week, we'll continue on the road to good summer training. Last week, varsity runners were averaging 30 miles, while newer athletes were totaling 20 miles. Plan on increasing your miles about 5-7% per week until you hit a maximum of about 40 if you are a new runner and 50 for varsity athletes.


This week's schedule: Newer athletes should add the easy 2nd workouts each day as they feel their bodies can handle it. If you haven't started already, varsity runners start two-a-days this week. Make sure you run on a variety of surfaces--dirt, grassy fields, sand, road and track. Don't worry about the pace, just get out there, have some fun, and get in the habit. Always start with a warm-up--some gentle stretching and light jogging. Do the same for the warm-down.

Monday AM, Hard Run...Girls=4...Boys=4 
Monday PM, Easy Run...Girls=2...Boys=3

Tuesday AM, Easy Run ...Girls=3...Boys=3
Tuesday PM, Optional...Girls=2...Boys=3

Wednesday AM, Hard Run ...Girls=4...Boys=4
Wednesday PM, Easy Run...Girls=3...Boys=3

Thursday AM, Easy Run ...Girls=3...Boys=4
Thursday PM, Optional...Girls=2...Boys=3

Friday AM, Hard Run ...Girls=5...Boys=6

Saturday AM, Medium Run...Girls=3...Boys=3

Sunday AM, Off 

Track your mileage and keep up with your training! 

JV goal is 23 miles, Varsity goal is 34 miles

Staunton Running Scene

from Kerry Alexander

June 11, 2010

Greetings friends. We've had great running/biking/being outside weather this week and hope that all are getting a chance to enjoy it. Have added several races to the calender last few weeks - note the Bob Wimer race  coming up in 2 weeks in Staunton. If you're interested in joining our running group, we'll be out on  Sunday morning in GHP as usual starting at 6 a.m. at the duck pond.

 

YMCA Trailblazer runs are ongoing in Montgomery Hall Park Tuesdays beginning at 5:30 p.m. and will continue through early fall.  

SVTC is hosting summer track meets at the EMU track in Harrisonburg on June 10, June 17, July 8, July 22, and August 5. Registration is 1/2 hour before event. Events and schedule are: 6:15 Long Jump, 6:30 predict-your-time mile followed by 60 meter dash (12 years & under), 100 meter dash, 1500 meters, 400 meters, 200 meters, 800 meters and a  5K run on road course ( just shy of a 5K). For further info contact Rich at valleystring@aol.com, or call 540-833-6302, 540-833-4415. CTC also hosts all comer meets at the Charlottesville High School Track 6-8 p.m. on June 17, June 24, July 1, and July 8 (charlottesvilletrackclub.org/summertrackmeets2010.html).

Upcoming noteworthy local races:

June 12, 2010 - Where in the World is Zion 5K Race/Walk - Waynesboro, VA - 8 a.m. start.
     www.zionofwaynesboro.org/Zion/Welcome.html
June 12, 2010 - 1st Annual Child Advocacy  Center 5K - Westover Park, Harrisonburg, VA - 9:30 a.m. start.
     www.runwalkjog.com/cac/
June 13, 2010 - Woodstock 5 Miler - Woodstock, VA - 8 a.m. start.
     www.svrunners.org/Woodstock.doc
June 16 (Wed.), 2010 - Summer Track Meet at W&L - Washington and Lee Wilson Field Track, Lexington, VA.                    
     Open events include 100, 400, 800, 1600, and 3000 m runs. $1 donation. Registration starts at 6 p.m.
June 19, 2010 - Charlottesville Abundant Life Ministries 5K - Charlottesville, VA.
     call 434-970-2016 or email april@charlottesvilleabundantlife.org
June 26, 2010 -- 11th Annual Bob Wimer Memorial 5K Fund Run - Staunton, VA - 8 a.m. start.
     Contact Chrissy Snyder at 540-448-8899 or csnyder@stauntonrescue.org
July 3, 2010 - BRRR Firecracker 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
     www.BlueRidgeRR.com
July 3, 2010 - Kiwanis Independence Day 5K Race - Charlottesville, VA - 7:30 a.m. start.
     kiwanis.avenue.org/
July 3, 2010 - New Market Firecracker 5 Miler Race, 8:00 start.
     Contact: dccones@gmail.com
July 10, 2010 - Waynesboro Summer Extravaganza 5K (NO 10K THIS YEAR!) - Waynesboro, VA.
     www.waynesboro.va.us/pr-summerextravaganza.php
July 10, 2010, Shenandoah Riverfront 5 mile run, Shenandoah River Park, Bentonville, VA, 7:30 start.
     Contact: mikel@highspeedlink.net
July 24, 2010 - Sweet Dreams 5K - Stuarts Draft, VA.
     www.sweetdreamsday.com/5K Flyer.pdf
August 7, 2010 - BRRR Dog Days 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
     www.BlueRidgeRR.com
August 14, 2010 - Lynchburg Half Marathon - Lynchburg, VA - 7:30 a.m. start.
     www.raceit.com/register/?event=945
September 4 - Charlottesville Women's Four Miler - Charlottesville, VA - 8 a.m. start.
     http://www.dominiondigital.com/womens4miler/default.asp
September 18, 2010 - DR100 50 Mile Bike Ride and 5K Run - Harrisonburg, VA.
     www.dr100.org
September 18 - Pepsi 10K - Charlottesville, VA - 8 a.m. start.
     http://www.pepsi10krun.com/
September 24-25 - The Ragnar Relay - Cumberland, MD to Washington, DC - 12 person relays, 193 miles!
     www.ragnarrelay.com/dc/index.php?utm_source=URL&utm_medium=GRS&utm_campaign=DC
September 25, 2010 - Virginia 10-Miler and 4-Miler - Lynchburg, VA - 8 a.m. start.
     www.virginia10miler.com/dotnetnuke/
October 23, 2010 - 8^th Annual Race to Beat Breast Cancer 5K Run/Walk - Harrisonburg, VA - NO RACE DAY ENTRY!
     www.runwalkjog.com/beatbreastcancer/ or email erikd@harrisonburgva.gov
December 11, 2010 - The Freedom 5K - Old Trail Village, Crozet, VA - 9 a.m. start.
     www.freedom5k.net/

Quote of the Week:
"You finished a marathon and you believe, if I can do this, I can do anything." -- Greta Waitz and Gloria Overbuch, "Run Your First Marathon".
Run Your First Marathon

Have a great weekend!

Kerry Alexander

My hero. Everyone should be inspired by this great leader and strive to work as hard as Mrs. Palin does in life and balance work and running. Comment.

1972 Olympic 800m Final (Hi Quality)

Rainy Days = Running Days

Hey guys, due to cloudy skies a few runners have been asking whether or not we will run in the rain today. Just in case anyone else is wondering: yes (today anyways). Barring a monsoon or a bad thunderstorm there is no reason to not run in the rain, but, as always, check back on the blog or give someone a call if you ever have any weather-related questions. See you guys in 40 minutes.

An Informational Message, brought to you by Coach Frye

Trail running was pretty cool today with Zack, Damon, Victor, Gary, and Dalton showing up for the boys, and Katelin and Rachel representing the girls. Who's going to join us tomorrow? Same time, same place.

Trail Running

Several runners committed to running the Montgomery Hall Park trails at 3:30pm on Monday, meeting at the soccer field parking lot, to kick off their summer running. 

If you are Zack, Dillon, Victor,  Katelin, Felicia, Dalton, or Damon...see you guys tomorrow. Give me or each other a call if you need a ride. If you're not one of these guys but want to join us, the more the merrier. 

Congratulations Dillon

Check out the pictures from States:

 

http://www.newsleader.com/apps/pbcs.dll/gallery?Avis=AA&Dato=20100605&Kategori=PHOTOGALLERIES&Lopenr=6050805&Ref=PH

Local Races

One way to encourage yourself to consistently train during the hot summer months is by participating in local races. The following is a list (compiled by local running legend Kerry Alexander) that might be of interest. If you choose a race to do, let us know by posting your plans. That way, other team members can either join you or at least come out to cheer you on. 

Southern Valley Track Club is hosting summer track meets at the EMU track in Harrisonburg on June 10, June 17, July 8, July 22, and August 5. Registration is 1/2 hour before event. Events and schedule are: 6:15 Long Jump, 6:30 predict-your-time mile followed by 60 meter dash (12 years & under), 100 meter dash, 1500 meters, 400 meters, 200 meters, 800 meters and a  5K run on road course ( just shy of a 5K). For further info contact Rich at valleystring@aol.com, or call 540-833-6302, 540-833-4415. Charlottesville Track Club also hosts all comer meets at the Charlottesville High School Track 6-8 p.m. on June 17, June 24, July 1, and July 8 (charlottesvilletrackclub.org/summertrackmeets2010.html).

Upcoming noteworthy local races:

June 5, 2010 - Highland Hills 5K - Montery, VA - 8:30 a.m. start.
     www.highlandcounty.org/run.htm
June 5, 2010 - Keswick Club 5K - Keswick, VA - 8 a.m. start.
     www.keswickclub.com/web/kclu/club_events.jsp
June 6, 2010 - Shenandoah Valley Sprint Triathlon - Waynesboro, VA - 7 a.m. start.
     www.elevation-athletics.com/TrifortheY.html
June 12, 2010 - Where in the World is Zion 5K Race/Walk - Waynesboro, VA - 8 a.m. start.
     www.zionofwaynesboro.org/Zion/Welcome.html
June 16 (Wed.), 2010 - Summer Track Meet at W&L - Washington and Lee Wilson Field Track, Lexington, VA.                    
     Open events include 100, 400, 800, 1600, and 3000 m runs. $1 donation. Registration starts at 6 p.m.
June 12, 2010 - 1st Annual Child Advocacy  Center 5K - Westover Park, Harrisonburg, VA - 9:30 a.m. start.
     www.runwalkjog.com/cac/
June 19, 2010 - Charlottesville Abundant Life Ministries 5K - Charlottesville, VA.
     call 434-970-2016 or email april@charlottesvilleabundantlife.org
July 3, 2010 - BRRR Firecracker 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
     www.BlueRidgeRR.com
July 3, 2010 - Kiwanis Independence Day 5K Race - Charlottesville, VA - 7:30 a.m. start.
     kiwanis.avenue.org/
July 3, 2010 - New Market Firecracker 5 Miler Race, 8:00 start.
     Contact: dccones@gmail.com
July 10, 2010 - Waynesboro Summer Extravaganza 5K (NO 10K THIS YEAR!) - Waynesboro, VA.
     www.waynesboro.va.us/pr-summerextravaganza.php
July 10, 2010, Shenandoah Riverfront 5 mile run, Shenandoah River Park, Bentonville, VA, 7:30 start.
     Contact: mikel@highspeedlink.net
July 24, 2010 - Sweet Dreams 5K - Stuarts Draft, VA.
     www.sweetdreamsday.com/5K Flyer.pdf
August 7, 2010 - BRRR Dog Days 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
     www.BlueRidgeRR.com
August 14, 2010 - Lynchburg Half Marathon - Lynchburg, VA - 7:30 a.m. start.
     www.raceit.com/register/?event=945

Last Day of School!

I know running might be the last thing on your mind today, but if it is, then come join Dillon and I at 1pm on the track. We'll be warming up, stretching and doing some strides.

Tomorrow is the State meet at Harrisonburg HS. Dillon runs the mile at 10:45am if you're able to make it. The field looks very competitive this year with Colin Mearns of Jamestown ranking first with a time of 4:10. Dillon is ranked seventh at 4:22, his first place winning PR time from Regionals last Saturday.

1st Kearney Post!

Alright guys, I'm new to this whole blog thing but I think it's a sweet idea.
Hope y'alls summer has started great, and I know you each and every one of you are probably just dying to get back into running! right?
I'm going to be here all summer, so I'll be updating this blog on a regular basis. I'll be posting different runs I may do, different trails I may find, and different times we can all get together to run, lift, swim, or just flat out chill.
Feel free to ask me for rides to summer runs at any time, even though I can't make most of them because of my job. But I'll be at all the evening ones.

This is going to be a great season for sure. Let's stay focused and motivated this summer so we can all beast it out this fall.

VARSITY GUYS competing for a Varsity spot, expect a text from me sometime soon about meeting up for a quick meeting sometime in the next two weeks. If I don't have your number feel free to post it here, or email me it.

Oh and leave me comments on this blog so I feel special and so I have more comments on my blog than Coach Frye. Haha, Peace out homies.

Billy Mills 10k Finsh

Wednesday and Friday

If anyone is interested, Dillon and I will be on the track at 3:15ish on Wednesday and Friday. Dillon's workout is 6x200m at 800 pace on Wednesday and a short run on Friday. You're more than welcome to do part or all of the speed workout or just do the warm-up and stretching with us and then do a run with anyone who shows.

If you are interested in joining us, please let us know by leaving a comment. It will not only let us know to look for you, but will probably encourage others to get out running as well.

See you on the track!!!

Trailblazers running group

I'm going to be out today and next Tuesday at Montgomery Hall Park to join the Trailblazers running group. We meet at 5:30pm in the Soccer Parking lot. The trails are 5 miles, and I plan on running at a slow recovery pace.

If you're free, come run!!! And if you need a ride, please feel free to call me.