Hello Spartan Runners,
Here's your first practice information for the summer. Since this is the first post for the season as it relates to the practice, it will be longer than most. But you should expect a shorter one on a daily basis. I hope you will take the time to get a good idea of where our run will take you. Just so you know, there is a plan for everything we do. What we do tomorrow will impact the following day. What we do Tuesday is determined by what we did on Monday, and will impact what is in place on Wednesday. So, it's important that we try to stick to the plan. Our goal as a team is to be ready for the fall. If we don't do the necessary build-up that takes place during our summer, then we will not be able to do the "meat-and-potatoes" work during the fall season.
So, the daily map I show you will be set up for the Varsity Boys runners. This is in no way, shape or form intended as a slight towards the other levels. But I will then alter (shorten) it slightly to gear it for the other groups. You will basically put yourself into one of the four following groups based on both your experience and level of fitness. And who determines what group you should be in? You will! I would like you to do that for this first week. I am not yet ready to determine where you fit in; but time will tell very soon...and probably by the 2nd week. The groups for now are as follows: Varsity Boys, Varsity Girls (90%), JV/FS Boys (80%), JV/FS Girls (70%). The percentage you see next to the final three groups relates to the amount they will be running based on a Boys Varsity total.
500-mile 12-week goal (Three 4-week phases)
Based on a 6-day week (Sundays are optional)
A week at a glance:
First week of a 4-week phase (Easy Distance)...The next two phases get progressively longer in distance and harder in running pace.
Week 1:
30 miles (ave: 5 miles/day)
(27, 24, 21...these are the mile totals of the other three groups.)
Again, all mileage is geared to varsity boys.
M=4.5 miles
T=3 miles
W=7.5 miles
Th=3 miles
F=4.5 miles
Sa=7.5 miles
By the varsity standards, this might seem like an easy week. Well, it should be. Again, our mileage will pick up gradually from week-to-week. Each day impacts the next, as does each week. If you start playing around with the mileage (increasing it) in these first couple weeks because you think it's too easy, then you will risk an injury and will jeopardize the long-term goal. Please trust your coaches with this plan. I've done the foot work (no pun) on this and have been through it myself. Remember, in the two hours (+/- a few minutes) we have you, we will be warming up a mile and doing our strides (cool down), not to mention the non-running of stretching and weight training exercises. By the way, the warm-up and cool down are not added to the total miles.
Alright, here are the distances for tomorrow: 4.5, 4, 3.5, and 3--remember the groups above.
Please familiarize yourselves with the following map. Also, for the groups who are doing a part of the run, I have notes for you below to help you.
Map Link: Copy and paste into your browser--
http://www.runningmap.com?id=57462
For the shortest group (3.0): I would run to the end of Meadow Grove before it starts circling back, and then head back home the same way came. That will give you 3 miles.
The 3.5 group: Do the entire lap around Meadow Grove and then head back the same way back home.
The 4.0 group: When you get to the intersection of Woodleigh and Berkshire, take a left and head back to school.
See you all tomorrow! If you have any questions, please feel free to email me.
Here's your first practice information for the summer. Since this is the first post for the season as it relates to the practice, it will be longer than most. But you should expect a shorter one on a daily basis. I hope you will take the time to get a good idea of where our run will take you. Just so you know, there is a plan for everything we do. What we do tomorrow will impact the following day. What we do Tuesday is determined by what we did on Monday, and will impact what is in place on Wednesday. So, it's important that we try to stick to the plan. Our goal as a team is to be ready for the fall. If we don't do the necessary build-up that takes place during our summer, then we will not be able to do the "meat-and-potatoes" work during the fall season.
So, the daily map I show you will be set up for the Varsity Boys runners. This is in no way, shape or form intended as a slight towards the other levels. But I will then alter (shorten) it slightly to gear it for the other groups. You will basically put yourself into one of the four following groups based on both your experience and level of fitness. And who determines what group you should be in? You will! I would like you to do that for this first week. I am not yet ready to determine where you fit in; but time will tell very soon...and probably by the 2nd week. The groups for now are as follows: Varsity Boys, Varsity Girls (90%), JV/FS Boys (80%), JV/FS Girls (70%). The percentage you see next to the final three groups relates to the amount they will be running based on a Boys Varsity total.
500-mile 12-week goal (Three 4-week phases)
Based on a 6-day week (Sundays are optional)
A week at a glance:
First week of a 4-week phase (Easy Distance)...The next two phases get progressively longer in distance and harder in running pace.
Week 1:
30 miles (ave: 5 miles/day)
(27, 24, 21...these are the mile totals of the other three groups.)
Again, all mileage is geared to varsity boys.
M=4.5 miles
T=3 miles
W=7.5 miles
Th=3 miles
F=4.5 miles
Sa=7.5 miles
By the varsity standards, this might seem like an easy week. Well, it should be. Again, our mileage will pick up gradually from week-to-week. Each day impacts the next, as does each week. If you start playing around with the mileage (increasing it) in these first couple weeks because you think it's too easy, then you will risk an injury and will jeopardize the long-term goal. Please trust your coaches with this plan. I've done the foot work (no pun) on this and have been through it myself. Remember, in the two hours (+/- a few minutes) we have you, we will be warming up a mile and doing our strides (cool down), not to mention the non-running of stretching and weight training exercises. By the way, the warm-up and cool down are not added to the total miles.
Alright, here are the distances for tomorrow: 4.5, 4, 3.5, and 3--remember the groups above.
Please familiarize yourselves with the following map. Also, for the groups who are doing a part of the run, I have notes for you below to help you.
Map Link: Copy and paste into your browser--
http://www.runningmap.com?id=57462
For the shortest group (3.0): I would run to the end of Meadow Grove before it starts circling back, and then head back home the same way came. That will give you 3 miles.
The 3.5 group: Do the entire lap around Meadow Grove and then head back the same way back home.
The 4.0 group: When you get to the intersection of Woodleigh and Berkshire, take a left and head back to school.
See you all tomorrow! If you have any questions, please feel free to email me.
Mr. Di Conti, I dont think I can come to today's practice... my dad's out of town, and i have to take care of my mom because she just had surgery. My dad's coming back late tonight though, so I can come to the other practices.
ReplyDeletethat's fine, nathan...thanks for letting me know. please get in a run today...use the runningmap website to map something from your house. a 3-miler would be perfect for you...thanks, again and see you on friday. coach thatcher will be at school tues. throught thursdays in the morning.
ReplyDeleteWhat is the pace you would like us to start off with?
ReplyDelete