For the next 2 weeks, your group needs to get together and get out and run. It is easier to get in the run if you have someone with you. If not, make a plan and a time! We will try to pick a couple of days to meet up for runs. I will help organize a time if you want.
Maintain good mileage but no need to increase too much. 30-40 miles a week is a good goal
Monday's: Recovery run....just go out at conversation pace or a little faster. No racing! 4-6 miles
How about a run to see Christmas lights?
Tuesday's: Anything like this
easy recovery pace 5-8 mins, progression run....swing tempo, tempo, cruise or race pace, back to recovery. Total of 5-6 miles
OR: easy recovery first 10 mins, then 1 min fartlek tempo, 1-2 min recovery X 6-10 times, then recovery again
OR....just call your own tempo fartlek (speed play)
Wednesday
Same as Monday
OR HILLS
OR a track core circuit
Thursday
Newton Fartlek
2-2-2-3-3-4-4-3-3-2-2-2
tempo-cruise followed by easy
OR: 3-2-3 x 3 followed by 3 x 200 fast, 200 walk
OR 4-5 x 600 at 2 mile pace, followed by 150-50
Friday: The Bluffs or trail run- depending on how you feel
Saturday: Dog Park....long run 45 mins to an hour
You can always add in GSM, Lunge and Myrtle
Remember not to run intense workouts more than 2-3 times a week (if hills in one of these)
I will update final surge, but these are just examples. Set a good time to get out if you have time
Enjoy the break. I hope to get some of you together a couple of times if we can
Text me if you want or have questions
Merry Christmas!! Ho Ho Ho
Wednesday, December 20, 2017
Sprinter Jumper Winter Break
Here is an outline for winter break. Do the best you can to get out to workout. The weather may be colder or you can substitute a gym or indoor routine. Be adaptive and don't let more than 1 or 2 days go by without training. YOU have to make the time. Find a workout partner or set a time to workout
Here is the outline for December 24th- Jan 7th. You can vary the days, but you the idea. We may try to have a couple of track days if the weather is good after Christmas.
Examples only
Week 1 Day 1: 5-7 x Hills of 20-30 secs. Longer with slight grade. Run at 80-85%
Week 2: Cut the hills down to 3-4 shorter and faster. Good form and 3-4 min recovery
Also add General Strength Circuit or Weights. You can create your own. Video on this blog too
Week 1 Day 2: 6-8 x 200m faster than tempo. 72% Take your PR x 1.28...or 24 x 1.28 = 30-31
Week 2 Do the same
Week 1 Day 3: 10 x 30 m curve starts....drive out phase then float for 30 meters. 3-4 min rest
Week 2 Do the same 5-6 on the straightaway
Week 1 Day 4: 6 x 300 at 80% Dont skip out on this one
take your 200 PR x 2.2. then divide by 4 and then multiply by 3.....Then multiply x 1.2
so.....if you are a 24' 200 runner.....Then run your 300's in 48 seconds
a 27 sec 200 runner = 54 secs
Week 2 do the same but only 3-4...and just a little faster
Day 5: Long Warmup then 5 - 8 x 100's at 70% (1.3)
Add your GSM LM or Mrytle to every workout if you can. Mix these up and don't just do the easy ones. These are examples. Send a text to get together. Look for days when you can really train. If the weather is poor, try Parker Fieldhouse, etc...Core circuits or stationary bike can be substituted
Have Fun....Enjoy your break! Come back ready to train-- phase 2.
Here is the outline for December 24th- Jan 7th. You can vary the days, but you the idea. We may try to have a couple of track days if the weather is good after Christmas.
Examples only
Week 1 Day 1: 5-7 x Hills of 20-30 secs. Longer with slight grade. Run at 80-85%
Week 2: Cut the hills down to 3-4 shorter and faster. Good form and 3-4 min recovery
Also add General Strength Circuit or Weights. You can create your own. Video on this blog too
Week 1 Day 2: 6-8 x 200m faster than tempo. 72% Take your PR x 1.28...or 24 x 1.28 = 30-31
Week 2 Do the same
Week 1 Day 3: 10 x 30 m curve starts....drive out phase then float for 30 meters. 3-4 min rest
Week 2 Do the same 5-6 on the straightaway
Week 1 Day 4: 6 x 300 at 80% Dont skip out on this one
take your 200 PR x 2.2. then divide by 4 and then multiply by 3.....Then multiply x 1.2
so.....if you are a 24' 200 runner.....Then run your 300's in 48 seconds
a 27 sec 200 runner = 54 secs
Week 2 do the same but only 3-4...and just a little faster
Day 5: Long Warmup then 5 - 8 x 100's at 70% (1.3)
Add your GSM LM or Mrytle to every workout if you can. Mix these up and don't just do the easy ones. These are examples. Send a text to get together. Look for days when you can really train. If the weather is poor, try Parker Fieldhouse, etc...Core circuits or stationary bike can be substituted
Have Fun....Enjoy your break! Come back ready to train-- phase 2.
Thursday, December 14, 2017
Welcome Back to LT Blog
Hello and I hope this finds you all well as you prepare for the ''break" and getting ready for Finals!!
Please check often or at least when I send you this link....workouts, ideas and articles that will benefit you as athletes. This is good info and important for all event!!
Today- please think about the focus of Winter Season......GSM, LM, SAM
This is all about General Strength Mobility
Lunge Matrix
or Strength and Mobility SAM
If you ever find yourself on a day when you can't run or want to spice up your fitness...Do these
This is maybe as or more important than 150's, starts or jumps or even a distance day. Try 2-3 days per week to get started
We will refer to this as the GSM or SAM
Also: Good article on Speed development
and a video series that shows more of what we do as well as many of the top high school and elite programs. Sometimes its the little things that make a big difference. Of course....reading is one thing...now get your rear into gear!
Look back here for some winter workouts over break too!
Good Luck on Finals and use your time to stay on top of your training...find a workout partner to keep you motivated!!
Please check often or at least when I send you this link....workouts, ideas and articles that will benefit you as athletes. This is good info and important for all event!!
Today- please think about the focus of Winter Season......GSM, LM, SAM
This is all about General Strength Mobility
Lunge Matrix
or Strength and Mobility SAM
If you ever find yourself on a day when you can't run or want to spice up your fitness...Do these
This is maybe as or more important than 150's, starts or jumps or even a distance day. Try 2-3 days per week to get started
We will refer to this as the GSM or SAM
Also: Good article on Speed development
and a video series that shows more of what we do as well as many of the top high school and elite programs. Sometimes its the little things that make a big difference. Of course....reading is one thing...now get your rear into gear!
Look back here for some winter workouts over break too!
Good Luck on Finals and use your time to stay on top of your training...find a workout partner to keep you motivated!!
Thursday, November 30, 2017
Inside Track and Field News
In a series of reading articles, here is a good one that is often overlooked.
Please read this and think how it applies to your training as we get into different phases of the season
Rest and Recovery
Please read this and think how it applies to your training as we get into different phases of the season
Every athlete and every coach understands that hard work is a key to success. Athletes looking for an edge will train harder in an effort to outwork their opponents, teams going through a slump will try to “train their way out of it” by ramping up practices and workouts, and many athletes view working to exhaustion and beyond as a badge of courage and a sign of ultimate commitment.
But there’s another component of athletic success that’s too often overlooked, and that’s recovery. When athletes do too much or coaches push too hard, the regimen eventually becomes counterproductive–the body wasn’t designed to work without adequate rest.
Rest and Recovery
Thursday, November 2, 2017
Not over yet!
The Cross Country season is not over quite yet!
Have you turned in your uniform....so you don't get fined?
Did you go to Kansas for Rim Rock...or Arizona? Do you own a bunch of money for trips? Plan on our 25 lap runathon.....its a Run Raiser to help raise some money for YOU and these trips. If you don't add to this money, the total will be posted in December to your IC account and then you can pay online only.
The fundraiser runathon can be 25 laps (or 6.2 miles) on your own.....how boring for you huh? OR....get up to 5 people and form a team. ...5 runners run 5 laps each or alternate laps, until your team has completed the 25 laps. You need a form from Coach....or on the website...Ask...friends, family, parent co workers, doctors, business in Parker or use social media to reach out. You are raising money for a team sponsorship for the amazing opportunity to run an out of state competition.
We will meet on the track on Thursday November 9th at 3:30 and begin around 3:50pm
Invite your friends to form teams too.....if they help raise money for you
AWARDS NIGHT: The season can't end until we give out our awards.....
We have 25 letter award winners/ Posted on the team spreadsheet 2017
We also have MVP, Coaches, and Titan awards, plus a few other special recognitions
We are planning a dinner....and a slideshow that we would like to start at 6:05, so please be here in the commons by 6pm. We will have an RSVP sent out soon
Have you turned in your uniform....so you don't get fined?
Did you go to Kansas for Rim Rock...or Arizona? Do you own a bunch of money for trips? Plan on our 25 lap runathon.....its a Run Raiser to help raise some money for YOU and these trips. If you don't add to this money, the total will be posted in December to your IC account and then you can pay online only.
The fundraiser runathon can be 25 laps (or 6.2 miles) on your own.....how boring for you huh? OR....get up to 5 people and form a team. ...5 runners run 5 laps each or alternate laps, until your team has completed the 25 laps. You need a form from Coach....or on the website...Ask...friends, family, parent co workers, doctors, business in Parker or use social media to reach out. You are raising money for a team sponsorship for the amazing opportunity to run an out of state competition.
We will meet on the track on Thursday November 9th at 3:30 and begin around 3:50pm
Invite your friends to form teams too.....if they help raise money for you
AWARDS NIGHT: The season can't end until we give out our awards.....
We have 25 letter award winners/ Posted on the team spreadsheet 2017
We also have MVP, Coaches, and Titan awards, plus a few other special recognitions
We are planning a dinner....and a slideshow that we would like to start at 6:05, so please be here in the commons by 6pm. We will have an RSVP sent out soon
Tuesday, October 17, 2017
Regional Week Message
Welcome back to the blog
If this is your first time in a while, please look at some older posts for additional info on a variety of topics
REGIONAL TEAM: We have 18 runners and (2 alternates if we have rides). Our parent support has been very good and since we have a smaller list, we usually do not get a bus for this meet. This saves us money on transportation also. Our last trip had 3 students on the ride home.
Currently we have accounted for 12 of the 18 runners. We need rides for 6-8 more. If you are a senior student with permission from parents, you may drive (but check with me first). If we have parents that are planning on the drive and can leave Legend by 11:30am, please let Coach Miller know. If other arrangements have been made, just keep us in the loop so we can plan accordingly.
The drive (470) will be about an hour, which would get us to the course at 12:30 and give our Girls 90 mins to warm up. The Girls race at 2pm and the boys at 3pm. Just communicate to Coach Miller or Coach Gregston
Please make Wednesday and Thursday as normal as you can. I am excusing the runners for the entire day on Thursday with the expectation that they DO ATTEND any class in which they have a test or essential day planned. Just be ready to catch your ride by 11:30.
The other reason for the early excuse would be to be at Pioneer Elementary School to help volunteer for their running club run day at 8:00 am until 9:00 am. This is a great way for our runners to show off Legend and to get involved. I am asking that if any of our runners plan to be at Pioneer that morning to PLEASE LET ME KNOW!
OTHER STUFF:
Wednesday after school we will meet with the entire team to turn in uniforms and hear our senior speeches. This is an opportunity for our seniors to talk to the team one last time. This should be over by 4:45pm. Runners should try to run in the morning before school (late start) or after the meeting or an open period...just 20-30 mins max
KANSAS AND ARIZONA TRIPS: With some extra expenses for these trips, we would like to give another opportunity for a run raiser. If kids and families take advantage of our fundraising, we can reduce the costs and continue to make trips part of our culture.
We plan to hold a donation 10k relay on Nov 9th (still planning this). Donations will reduce the team amounts owed for either trip. The Arizona NXR race info is also on this blog
LAST THING: We will have an end of year awards night. In the past this has been a dinner and awards presentation. I am a bit busy right now, so all I have is the date: MONDAY NOV 6th
If anyone has time or feels like taking charge, please let me know. We have our commons reserved and that is about all for right now. We will have Letter and Sub Varsity awards, MVP and some special awards. If we do a cater dinner (BBQ last year) There will be a small fee to cover these costs as well....but we can try to make it reasonable. This is always a fun way to celebrate the season and be ready for spring track, summer running and next year Cross Country
Thanks for listening and let me know if I left anything out....
Coach Miller
If this is your first time in a while, please look at some older posts for additional info on a variety of topics
REGIONAL TEAM: We have 18 runners and (2 alternates if we have rides). Our parent support has been very good and since we have a smaller list, we usually do not get a bus for this meet. This saves us money on transportation also. Our last trip had 3 students on the ride home.
Currently we have accounted for 12 of the 18 runners. We need rides for 6-8 more. If you are a senior student with permission from parents, you may drive (but check with me first). If we have parents that are planning on the drive and can leave Legend by 11:30am, please let Coach Miller know. If other arrangements have been made, just keep us in the loop so we can plan accordingly.
The drive (470) will be about an hour, which would get us to the course at 12:30 and give our Girls 90 mins to warm up. The Girls race at 2pm and the boys at 3pm. Just communicate to Coach Miller or Coach Gregston
Please make Wednesday and Thursday as normal as you can. I am excusing the runners for the entire day on Thursday with the expectation that they DO ATTEND any class in which they have a test or essential day planned. Just be ready to catch your ride by 11:30.
The other reason for the early excuse would be to be at Pioneer Elementary School to help volunteer for their running club run day at 8:00 am until 9:00 am. This is a great way for our runners to show off Legend and to get involved. I am asking that if any of our runners plan to be at Pioneer that morning to PLEASE LET ME KNOW!
OTHER STUFF:
Wednesday after school we will meet with the entire team to turn in uniforms and hear our senior speeches. This is an opportunity for our seniors to talk to the team one last time. This should be over by 4:45pm. Runners should try to run in the morning before school (late start) or after the meeting or an open period...just 20-30 mins max
KANSAS AND ARIZONA TRIPS: With some extra expenses for these trips, we would like to give another opportunity for a run raiser. If kids and families take advantage of our fundraising, we can reduce the costs and continue to make trips part of our culture.
We plan to hold a donation 10k relay on Nov 9th (still planning this). Donations will reduce the team amounts owed for either trip. The Arizona NXR race info is also on this blog
LAST THING: We will have an end of year awards night. In the past this has been a dinner and awards presentation. I am a bit busy right now, so all I have is the date: MONDAY NOV 6th
If anyone has time or feels like taking charge, please let me know. We have our commons reserved and that is about all for right now. We will have Letter and Sub Varsity awards, MVP and some special awards. If we do a cater dinner (BBQ last year) There will be a small fee to cover these costs as well....but we can try to make it reasonable. This is always a fun way to celebrate the season and be ready for spring track, summer running and next year Cross Country
Thanks for listening and let me know if I left anything out....
Coach Miller
Wednesday, October 11, 2017
NXN Southwest Arizona
This year, we will again field a group of our best runners to race at the Nike Team regional in Casa Grande Arizona. This is a qualifier to the national championships. The date is November 18th, and I am making plans and getting confirmation of those that are able to compete.
Due to the size of the meet and transportation, we will only be able to invite a small number. We are allowed to run more than one team, however I will be the only coach and as far as transportation goes, I can only get a 8 or 9 person car at the most. If there are many others and/or some parents that are willing to help out with the rental cars, then I am sure we can bring more runners.
We have hotel reservations at the Days Hotel in Mesa. The staff at this hotel has become a real fan of our team and its a favorite of ours. The address for the hotel is 333 Juanita in Mesa. If any parents want to join us, please make your reservations soon.
In past years, we fly out on Friday morning and try to return on Saturday or Sunday. I will make plane reservations for those who let me know they are flying with the team. I plan to do this by October 16th. Some of you may fly and/or stay with your parents and then would not owe any money besides food and the entry fee, etc.
I have sent out a google form to receive confirmation. See me if you are interested in this trip by Monday or Tuesday October 16-17
The cost for those traveling will be as close to $550 as I can. I will use some of our fundraising to try to reduce this amount. Our budget does not allow for the team/school to pay for this trip. Payment will be split with a deposit and one or two payments, then the goal is to pay for this trip by February 4th.
Some of you will also have our Kansas trip which will be similar and I can work with you all to help with splitting up payments back to cover the team expenses.
The NXR trip is a great opportunity for a big meet experience and to meet some other great runners from around the country. Racing on this course will also give great exposure to a great time and posted results that can be viewed by college coaches with the possibility of continuing to run cross country or track in college.
Please let me know soon if you are interested in the trip, so plans can move forward
Coach Miller
Due to the size of the meet and transportation, we will only be able to invite a small number. We are allowed to run more than one team, however I will be the only coach and as far as transportation goes, I can only get a 8 or 9 person car at the most. If there are many others and/or some parents that are willing to help out with the rental cars, then I am sure we can bring more runners.
We have hotel reservations at the Days Hotel in Mesa. The staff at this hotel has become a real fan of our team and its a favorite of ours. The address for the hotel is 333 Juanita in Mesa. If any parents want to join us, please make your reservations soon.
In past years, we fly out on Friday morning and try to return on Saturday or Sunday. I will make plane reservations for those who let me know they are flying with the team. I plan to do this by October 16th. Some of you may fly and/or stay with your parents and then would not owe any money besides food and the entry fee, etc.
I have sent out a google form to receive confirmation. See me if you are interested in this trip by Monday or Tuesday October 16-17
The cost for those traveling will be as close to $550 as I can. I will use some of our fundraising to try to reduce this amount. Our budget does not allow for the team/school to pay for this trip. Payment will be split with a deposit and one or two payments, then the goal is to pay for this trip by February 4th.
Some of you will also have our Kansas trip which will be similar and I can work with you all to help with splitting up payments back to cover the team expenses.
The NXR trip is a great opportunity for a big meet experience and to meet some other great runners from around the country. Racing on this course will also give great exposure to a great time and posted results that can be viewed by college coaches with the possibility of continuing to run cross country or track in college.
Please let me know soon if you are interested in the trip, so plans can move forward
Coach Miller
Monday, September 18, 2017
Mental Monday Sept 18th
Highlights for this week:
4 days of practice this week. No TEAM practice on Friday-Saturday Run on your own at least one or two days. Non Kansas Runners....try a 30 min progression run
KANSAS TEAM: We leave Friday at 6:15am. Please arrive by 6am to load the bus
We will have a Kansas Team Group meeting on Wednesday in D208 at 3:20 (hurry hurry) then we will go to run
NON KANSAS: Your next meet is Tuesday Sept 26th at Chatfield Res..Info Soon
If you go to Kansas your next meet will be Sept 30th or TBD based on your grade and fitness
Sept 30th DC Meet Sadalia
Oct 3rd FS only
Oct 6th Northglenn non FS
Oct 11th....League for ALL
Oct 19th- Regionals
Lettering.....The 6 point rule....or Coaches ....about 30% each week
Racing:
Team Scores matter....Kick to the end......
Run by feel....not by watch.....and NO Turning your Watch Off at the finish line.....It costs us a place when you get passed.....
Awards.....Recognition
4 weeks....8 each for now
Look at the spreadsheet.....Look how many PR's.....Keep it up.....Your hard work is paying off
4 days of practice this week. No TEAM practice on Friday-Saturday Run on your own at least one or two days. Non Kansas Runners....try a 30 min progression run
KANSAS TEAM: We leave Friday at 6:15am. Please arrive by 6am to load the bus
We will have a Kansas Team Group meeting on Wednesday in D208 at 3:20 (hurry hurry) then we will go to run
NON KANSAS: Your next meet is Tuesday Sept 26th at Chatfield Res..Info Soon
If you go to Kansas your next meet will be Sept 30th or TBD based on your grade and fitness
Sept 30th DC Meet Sadalia
Oct 3rd FS only
Oct 6th Northglenn non FS
Oct 11th....League for ALL
Oct 19th- Regionals
Lettering.....The 6 point rule....or Coaches ....about 30% each week
Racing:
Team Scores matter....Kick to the end......
Run by feel....not by watch.....and NO Turning your Watch Off at the finish line.....It costs us a place when you get passed.....
Awards.....Recognition
4 weeks....8 each for now
Look at the spreadsheet.....Look how many PR's.....Keep it up.....Your hard work is paying off
Thursday, September 7, 2017
Last Week This Week....
Team Thoughts...
Last week was our 2nd meet at Centaurus Invite....the first race for many of our runners!
Some positives were....getting to the start line, when coaches are busy with timing the other races...Good job by some of the vets on the team.
Commitment: Being part of the team......WE > ME....I know we had some that "had" to leave early. The team awards are a reflection of everyone on the team and not just those in that race. We all work together. It was disappointing that some of the team just hung out by the tent and did not support the boys that finished 3rd in JV and 3rd in the Varsity division
Keep out on the course too...and cooldown by cheering for your teammates in the other races
After each race, you should cool down with a mile or more just to stay loose and then recover. When we warm up...we should begin 45 minutes before the race. Start with a 10 minute easy run then some leg swings and dynamic drills (together)...Then you have time for individual time - Its a good idea to get in a 2-3 min race pace run...to get the heart rate up. Go to the start line together and get in 2-3 good strides.
FOR LYONS: Bus leaves at 6:45 am so be at school by 6:30. Make sure to bring your bag home on Friday night so you are ready to go in the morning. Fill out the travel log.....pre meet info so we know your travel plans too. Also set some process goals....make the commitment to yourself and to the team
Since it is homecoming day...If you need to leave right after your race (this week)....just sign out. We will have a signout by the tent. The race schedule is posted in this blog and also sent out on Remind
Any questions, please talk to the coaches
Please remember the top practice routine to get better is consistency...Which means...be at practice everyday......make that your commitment! Homework, meetings, appointments should be rare and not reasons to miss practice.....Please communicate when you must miss practice. Some of you do this well by making up the run early...thank you!
We will also have picture day next week on Tuesday!
Good Better Best.
The long blue line.........Go Titans...Go XC.....Go Legend!!!
Last week was our 2nd meet at Centaurus Invite....the first race for many of our runners!
Some positives were....getting to the start line, when coaches are busy with timing the other races...Good job by some of the vets on the team.
Commitment: Being part of the team......WE > ME....I know we had some that "had" to leave early. The team awards are a reflection of everyone on the team and not just those in that race. We all work together. It was disappointing that some of the team just hung out by the tent and did not support the boys that finished 3rd in JV and 3rd in the Varsity division
Keep out on the course too...and cooldown by cheering for your teammates in the other races
After each race, you should cool down with a mile or more just to stay loose and then recover. When we warm up...we should begin 45 minutes before the race. Start with a 10 minute easy run then some leg swings and dynamic drills (together)...Then you have time for individual time - Its a good idea to get in a 2-3 min race pace run...to get the heart rate up. Go to the start line together and get in 2-3 good strides.
FOR LYONS: Bus leaves at 6:45 am so be at school by 6:30. Make sure to bring your bag home on Friday night so you are ready to go in the morning. Fill out the travel log.....pre meet info so we know your travel plans too. Also set some process goals....make the commitment to yourself and to the team
Since it is homecoming day...If you need to leave right after your race (this week)....just sign out. We will have a signout by the tent. The race schedule is posted in this blog and also sent out on Remind
Any questions, please talk to the coaches
Please remember the top practice routine to get better is consistency...Which means...be at practice everyday......make that your commitment! Homework, meetings, appointments should be rare and not reasons to miss practice.....Please communicate when you must miss practice. Some of you do this well by making up the run early...thank you!
We will also have picture day next week on Tuesday!
Good Better Best.
The long blue line.........Go Titans...Go XC.....Go Legend!!!
Tuesday, September 5, 2017
Homecoming and Lyons Meet 9/9
For Parents and Runners
With a lot going on this week, here is some info on Saturday. The meet is at Lyons High School which is about an hour drive. Please drive safely and plan on traffic with parking. They will charge $5 to help support the meet. No Dogs please. Our Bus leaves school at 6:45am sharp! All runners will be able to complete a info form from the website and Remind to tell us how they will get and leave the meet. We will also have a checkout signout sheet by the tent. We should have the tent located near the endzone in the grass. since this is homecoming, kids may leave once they have checked out if they need time to prepare for the homecoming dance, etc.
With a lot going on this week, here is some info on Saturday. The meet is at Lyons High School which is about an hour drive. Please drive safely and plan on traffic with parking. They will charge $5 to help support the meet. No Dogs please. Our Bus leaves school at 6:45am sharp! All runners will be able to complete a info form from the website and Remind to tell us how they will get and leave the meet. We will also have a checkout signout sheet by the tent. We should have the tent located near the endzone in the grass. since this is homecoming, kids may leave once they have checked out if they need time to prepare for the homecoming dance, etc.
Speaking of Homecoming: We have an assembly and a parade that some of the kids are involved int. The Parade is on Wednesday after practice. WE NEED A TRUCK. Currently we do not have a vehicle to drive in the parade. Usually we have a parent volunteer to drive the slow trip from Legend to CIMS. Some of the team will sit in the back of a truck and toss candy. The rest of the team will walk behind. If you are able to help, please email Coach Miller or Coach Gregston or let us know.
We will also be asking the kids to bring in bags of small candy for the parade. This is a fun time for them to show off and represent our team and school
Runners: Please complete the Lyons form again this week found on the website and also on Remind. This helps us with transportation info and also with goal setting. We will have a return bus!
Any other questions, please reach out. We are busy again with homecoming and planning our next 3 weeks of meets, including our varsity (top 24) trip to Kansas along with fundraising.
Thanks for your support!
Coach and Coach
Wednesday, August 30, 2017
Dear Parents and Athletes
Hello....Welcome to the "Miller Minutes"- The blog for Legend Track and Cross Country
Please take a minute to keep reading on 3 big ideas that we have going on in the next few day or weeks
Please take a minute to keep reading on 3 big ideas that we have going on in the next few day or weeks
We have kicked off one of our big fundraisers for Cross Country!
We will be using GoFundMe this season instead of Snapraise! because we will receive a higher percentage of the donations from them. While we get more of the actual donations, it is challenging to get the word out!
This is where you come in!
If you could (or encourage your runner to do it!!), please send out this link to as many people as you can. You can post it on FB, Twitter, it can be texted or emailed! It helps to have this link sent to at least 10 numbers or emails, but there is no limit. Often family and friends would love to support your child, but they don't know how...
Number 2" We have opened up the spirit pack website until Thursday Aug 31st Midnight. I encourage you to consider the long sleeve t shirt or other items that you want to support the team. Parents also can pick an item or two. We will order on Friday! We (The TEAM) will order a team shirt this week for everyone on the team also
This additional shirt will be ordered by us not on the link. The link to the spirit pack can be found on our website until the deadline
Number 3: Please take time to look at the Centaurus meet page from our website. Parking on Saturday will be tight. We have had the runners tell us if they are riding the bus both ways, one way or not at all. This helps us with planning. We do want the kids to be at the course by 9am. The course is about an hour away at Waneka Lake.
All of the meet info is on the Centaurus meet website found from our CC page. Our bus will leave Legend at 6:30am and return around 1-1:30pm
Opps....#4......Please have kids always tell us if they plan to miss practice. We do expect participation in practice everyday. We know things come up, but they do have a way to communicate with us on the Remind app. We can only get better from practice....as a team. We value the communication and that goes both ways.
Opps #5....sorry....TEAM DINNERS: We have sent out info via REMIND on the first team dinner at the Rast House. This will be at 5:30 on Thursday 8/31. The address has been sent out, and will be resent again to the team. If you need more, please email me. This is not a required event, but everyone is invited. Team dinners are fun for the kids. It is for the kids to hang out and just be a team. I do encourage you to drop them off or carpool so there won't be 30 cars in the neighborhood...
Any questions on anything....or more info? please reach out and email either of the coaches
Thanks for taking the time.....I hope this helps......and next week is HOMECOMING too!
Coach Miller
Tuesday, August 29, 2017
How can you help WE>ME
Yes it is true.
The team performs better by being a TEAM and not just a group of individuals. To maintain our culture, routines, as well as participating in the types of events that make us unique, we need a working foundation. That foundation cost us our funds.....to maintain and grow our TEAM
Expenses like entry fee's about $150 per week
Uniforms ranging from year to year but also to replace old out of date uniforms
Warmups...?
Transportation...The district does help for part of this
Equipment....varies. This supports our pancake run and when we need to host an event
Titan gear like bags and warmups or swag...which is currently supported by spirit sales
.....Most of all Trips or special events....AND an awards dinner or ceremony at the end of the season.
Sometimes this money will help a runner in need for trips or participation and sometimes we can pay extra coaches or volunteers.
This all takes it toll on our budget. The only money we get is $100 of the $185 required.
Each year we have a fundraising month to help support this effort. In the past we have used Snapraise which only allows us to keep 70% of the donations. We are switching to Go Fund Me. which has a greater percentage of donations kept for the team.
In order for this to actually result in more funds...WE NEED ALL OF YOUR HELP
We ask you to email 10 or more real names or text the link to them. These need to be real possible donations. Friends, family and maybe even community members or businesses. Remember the doctor and dentist, ect....or a small business owner. Don't just make it up. Remember to have value to the TEAM we all need to make an effort. We will reward our top 3 earners with some spirit gear items of their choice. If we truly value the team, please help us out to show that WE>ME
For those of you that want your donations to help with your trip to Kansas or possibly ARIZONA then send as many as you can. For those that did not like snapraise...here is your chance to make more money for our team!
Please send the link on facebook, twitter, re share on email...snapchat, instagram instatwit and facegram or any of those social media sites!! The power of sharing is amazing. Lets keep this going to reach our goal of $100 per runner or over $7.000 or more... Show your power!
If you have questions, please check in with the coaches!
We want to focus on this fundraiser until October 1st. Remember its easy....just put in a few minutes and you won't sell anything but support from those that love and support you!!
Go Team XC 17
The team performs better by being a TEAM and not just a group of individuals. To maintain our culture, routines, as well as participating in the types of events that make us unique, we need a working foundation. That foundation cost us our funds.....to maintain and grow our TEAM
Expenses like entry fee's about $150 per week
Uniforms ranging from year to year but also to replace old out of date uniforms
Warmups...?
Transportation...The district does help for part of this
Equipment....varies. This supports our pancake run and when we need to host an event
Titan gear like bags and warmups or swag...which is currently supported by spirit sales
.....Most of all Trips or special events....AND an awards dinner or ceremony at the end of the season.
Sometimes this money will help a runner in need for trips or participation and sometimes we can pay extra coaches or volunteers.
This all takes it toll on our budget. The only money we get is $100 of the $185 required.
Each year we have a fundraising month to help support this effort. In the past we have used Snapraise which only allows us to keep 70% of the donations. We are switching to Go Fund Me. which has a greater percentage of donations kept for the team.
In order for this to actually result in more funds...WE NEED ALL OF YOUR HELP
We ask you to email 10 or more real names or text the link to them. These need to be real possible donations. Friends, family and maybe even community members or businesses. Remember the doctor and dentist, ect....or a small business owner. Don't just make it up. Remember to have value to the TEAM we all need to make an effort. We will reward our top 3 earners with some spirit gear items of their choice. If we truly value the team, please help us out to show that WE>ME
For those of you that want your donations to help with your trip to Kansas or possibly ARIZONA then send as many as you can. For those that did not like snapraise...here is your chance to make more money for our team!
Please send the link on facebook, twitter, re share on email...snapchat, instagram instatwit and facegram or any of those social media sites!! The power of sharing is amazing. Lets keep this going to reach our goal of $100 per runner or over $7.000 or more... Show your power!
If you have questions, please check in with the coaches!
We want to focus on this fundraiser until October 1st. Remember its easy....just put in a few minutes and you won't sell anything but support from those that love and support you!!
Go Team XC 17
Monday, August 28, 2017
Hello Team XC 2017.....Take a few minutes to read what's up this week and see some older posts! These can be very helpful in planning and thinking of YOUR training to help yourself and the TEAM
This week: Everyone Runs!!! (unless we have talked about schedules or injuries)
For SATURDAY....See the website under schedule and results for the Centaurus webpage for meet info....Meet at Legend at 6:15-6:20 am. The bus will depart at 6:30am sharp! Don't leave your uniform or bag in the locker room....be ready to get on the bus.
What is Tempo Pace? What is Swing Tempo?
Tempo pace is really the idea of "running by feel"....not pushing the watch. You should feel the slight push to a faster uncomfortable pace- about 80%....not all out racing. It's in between recovery pace and moving towards racing...but not quite that fast. If you average 7 mins a mile ...Tempo pace will be about...7:35 per mile.....It takes some practice to maintain the tempo pace.....Tempo helps with your breathing over a longer distance and prepares you for efficient racing....Keep experimenting until you have it down. If you use a watch....you can predict your tempo pace from your race pace
Swing tempo-- is just a tad bit slower.....as a progression towards tempo pace
RACE DAY: Take ownership of race day....Think of how you will attack each part of the race. Visualize each mile. Get your team together and warmup before....about 45 mins before. Start with an easy 1-2 mile jog....then our dynamic warmups....then a good 2-5 mins of race pace running....then shoes on an go to the line. Don't stand around......make it a team routine
Cooldown: Get in 1-2 miles easy to cheer on the next race!
Scoring: It takes 5 to score and the others to "play defense" Example for last week....
See me for summer camp hat choices......Update your t shirt size......
Let us know if you are feeling injuries so we can see Piper.....don't let them get worse
Keep your grades up......we will be checking
Fundraising .....on the way...!!!! Rim Rock.....24 max......12 and 12 ....or 14 and 10 or 11 and 13....
The cost will be approx $ 300.00 but we will offer fundraising!!
See the article.......Things I believe.......
Who needs a jersey, bag or locker?
Picture day is coming up soon....
Homecoming week will be crazy.....be adaptive and responsive and think/plan ahead
Team Dinner This Week...!!! Thursday!!! to be announced
This week: Everyone Runs!!! (unless we have talked about schedules or injuries)
For SATURDAY....See the website under schedule and results for the Centaurus webpage for meet info....Meet at Legend at 6:15-6:20 am. The bus will depart at 6:30am sharp! Don't leave your uniform or bag in the locker room....be ready to get on the bus.
What is Tempo Pace? What is Swing Tempo?
Tempo pace is really the idea of "running by feel"....not pushing the watch. You should feel the slight push to a faster uncomfortable pace- about 80%....not all out racing. It's in between recovery pace and moving towards racing...but not quite that fast. If you average 7 mins a mile ...Tempo pace will be about...7:35 per mile.....It takes some practice to maintain the tempo pace.....Tempo helps with your breathing over a longer distance and prepares you for efficient racing....Keep experimenting until you have it down. If you use a watch....you can predict your tempo pace from your race pace
Swing tempo-- is just a tad bit slower.....as a progression towards tempo pace
RACE DAY: Take ownership of race day....Think of how you will attack each part of the race. Visualize each mile. Get your team together and warmup before....about 45 mins before. Start with an easy 1-2 mile jog....then our dynamic warmups....then a good 2-5 mins of race pace running....then shoes on an go to the line. Don't stand around......make it a team routine
Cooldown: Get in 1-2 miles easy to cheer on the next race!
Scoring: It takes 5 to score and the others to "play defense" Example for last week....
See me for summer camp hat choices......Update your t shirt size......
Let us know if you are feeling injuries so we can see Piper.....don't let them get worse
Keep your grades up......we will be checking
Fundraising .....on the way...!!!! Rim Rock.....24 max......12 and 12 ....or 14 and 10 or 11 and 13....
The cost will be approx $ 300.00 but we will offer fundraising!!
See the article.......Things I believe.......
Who needs a jersey, bag or locker?
Picture day is coming up soon....
Homecoming week will be crazy.....be adaptive and responsive and think/plan ahead
Team Dinner This Week...!!! Thursday!!! to be announced
Sunday, May 14, 2017
Run by feel...not with the watch
This Post really goes into the catagory of Cross Country or middle to long distance running, but even the 400 runner will benefit from the big idea....
Post from Coach Jay......
Hello and I hope this finds you doing well.
Learning to run by feel is a skill that is central to my coaching philosophy. I firmly believe if you are a slave to your watch and can only run via splits laid out for you by training plan or a coach, you will not reach your potential as a runner.
Learning to run by feel can be a bit scary. For example, if the assignment is a progression run of 20 min steady, 15 min faster, 10 min faster, 5 min fast but controlled, how do you know your steady pace you begin with isn’t too fast? You don’t, the first time you do it. And what if you get to the 10 min segment and can’t speed up? No worries - you finish up the workout, one in which you got a great aerobic stimulus, but not one where you were able to properly execute. That is okay. You learned where the edge is and next time you can run right up to it, but not past it.
Bombing a workout where you run by feel and not by designated paces is not a bad thing, rather, it’s a good thing when you’re starting this learning process. I tell my clients that I am not worried if they bomb the first couple of workouts, as long as they pay attention to where that edge is, the point where they know they are running too fast to sustain the pace for the assigned time.
If you learn to run by feel you’re much better equipped to race to your potential on race day. On a windy race day you’ll have to throw the splits out the window; if you’ve learned to run by feel then you can go out at an effort you know you can sustain for the first 80-90% of the race, then charge to the finish line.
Plus, there will be a day where the mile markers are off or your GPS dies. Learn to run by feel and those issues won’t preclude you from racing successfully.
Finally, runners who learn to run by feel not only have more fun training, but their chance of injury and overtraining decreases. When you run by feel you aren’t beholden to a pace when you start your workout, which is a gift during a week (or two) when your life is hectic and messy. All of my clients say not having a pace hanging over their head when they head out the door during the stressful times of life is refreshing, especially as most of them were slaves to their watch before we worked together.
Additionally, running by feel leads to consistency in training. As you’ve heard me say before, string together week after week of injury free running and you’ll end up reaching your potential as a runner. Running by feel helps you do this because you’re training right up to the edge of your capabilities, but you’re not overreaching, pushing hard when you should on a single day and perhaps day after day.
I highly recommend you consider doing the workouts that teach you to learn to run by feel.
Start with fartlek workouts, with chunks of 5 minutes.
An example is, 3 minutes “on”, 2 minutes steady, with the goal being to keep the 2-minute segment close in pace to the 3-minute segment. A week or two later you can then transition to 4 minutes “on” followed by just 1 minute steady. This workout is much more challenging and will test your ability to stay focused while you’re uncomfortable. You can do 30, 35, 40, 45 minutes or more worth of fartlek. The key is to keep the first couple of sets easy so you’re able to speed up as the workout progresses.
Post from Coach Jay......
Hello and I hope this finds you doing well.
Learning to run by feel is a skill that is central to my coaching philosophy. I firmly believe if you are a slave to your watch and can only run via splits laid out for you by training plan or a coach, you will not reach your potential as a runner.
Learning to run by feel can be a bit scary. For example, if the assignment is a progression run of 20 min steady, 15 min faster, 10 min faster, 5 min fast but controlled, how do you know your steady pace you begin with isn’t too fast? You don’t, the first time you do it. And what if you get to the 10 min segment and can’t speed up? No worries - you finish up the workout, one in which you got a great aerobic stimulus, but not one where you were able to properly execute. That is okay. You learned where the edge is and next time you can run right up to it, but not past it.
Bombing a workout where you run by feel and not by designated paces is not a bad thing, rather, it’s a good thing when you’re starting this learning process. I tell my clients that I am not worried if they bomb the first couple of workouts, as long as they pay attention to where that edge is, the point where they know they are running too fast to sustain the pace for the assigned time.
If you learn to run by feel you’re much better equipped to race to your potential on race day. On a windy race day you’ll have to throw the splits out the window; if you’ve learned to run by feel then you can go out at an effort you know you can sustain for the first 80-90% of the race, then charge to the finish line.
Plus, there will be a day where the mile markers are off or your GPS dies. Learn to run by feel and those issues won’t preclude you from racing successfully.
Finally, runners who learn to run by feel not only have more fun training, but their chance of injury and overtraining decreases. When you run by feel you aren’t beholden to a pace when you start your workout, which is a gift during a week (or two) when your life is hectic and messy. All of my clients say not having a pace hanging over their head when they head out the door during the stressful times of life is refreshing, especially as most of them were slaves to their watch before we worked together.
Additionally, running by feel leads to consistency in training. As you’ve heard me say before, string together week after week of injury free running and you’ll end up reaching your potential as a runner. Running by feel helps you do this because you’re training right up to the edge of your capabilities, but you’re not overreaching, pushing hard when you should on a single day and perhaps day after day.
I highly recommend you consider doing the workouts that teach you to learn to run by feel.
Start with fartlek workouts, with chunks of 5 minutes.
An example is, 3 minutes “on”, 2 minutes steady, with the goal being to keep the 2-minute segment close in pace to the 3-minute segment. A week or two later you can then transition to 4 minutes “on” followed by just 1 minute steady. This workout is much more challenging and will test your ability to stay focused while you’re uncomfortable. You can do 30, 35, 40, 45 minutes or more worth of fartlek. The key is to keep the first couple of sets easy so you’re able to speed up as the workout progresses.
Wednesday, March 29, 2017
Can you help? April 8th
For the 6th year, we will host one of the biggest and BEST Track Meets in the area. We are proud to put this event on to promote Legend and Track and Field. This is a large meet and as always, we need your support.
This is a big fundraiser and most of that comes from our concessions and gate. Please consider any time that you can donate.
I have included the link to sign up. We need the most help at the GRILL and 10-2pm time. We will be needing up to 20 volunteers or more for the day. Please let me know if you have questions. You may sign up at this link
http://www.signupgenius.com/go/20F0B4EADAF28A2FD0-concession1
We will also add this to our website. Siblings 14 or older may also work
Thanks in Advance!!
This is a big fundraiser and most of that comes from our concessions and gate. Please consider any time that you can donate.
I have included the link to sign up. We need the most help at the GRILL and 10-2pm time. We will be needing up to 20 volunteers or more for the day. Please let me know if you have questions. You may sign up at this link
http://www.signupgenius.com/go/20F0B4EADAF28A2FD0-concession1
We will also add this to our website. Siblings 14 or older may also work
Thanks in Advance!!
Monday, March 6, 2017
Spirit link closed
we have closed the spirit pack link. Items will be ordered Monday March 6
See post below
See post below
Sunday, March 5, 2017
Week 2 TRACK NEWSLETTER
Hello all.....Wow...Great first week. We are now over 130 and still a few to go.
With so many, we want to remind everyone of the DEADLINE to order uniforms and spirit great/ Shirts, backpacks, warmups, etc.
Uniforms are optional, but sizes are limited. Tonight Sunday is the deadline to order, as orders must be made Monday!
https://legendtrkfld17.itemorder.com/sale
Remember to read the site...Loose Sublimated jersey runs big so order smaller. Compression is the same. I have been having kids try these out. We will check out to those who do not purchase. First come based on varsity first. We will have a uniform for everyone varsity and sub varsity/jv. We will get uniforms for this week handed out by Wednesday
#2 PLEASE READ: There will be an important parent meeting tomorrow evening MONDAY MARCH 6TH AT 6PM....note the time...in the large gym
This is a meeting for ALL NEW parents to Track and Field and all sports here at Legend. Mr Boley will address our training rules and services, expectations and resources that every athlete and parent will need to know. I highly recommend this if you have never been to an athletic night or are new to athletics at Legend. New parents of track should attend if possible.
Everyone is invited. The program will be short with an opportunity to ask questions about our track program in room D208 following the presentation. If you have questions, please email the coaches
We will update the website/blog with meet entries by Tuesday. Please bookmark our track website
http://athletics.legendtitans.org/page/show/2461544-track-and-field
MORE:
20 emails...for snapraise. Remember this is essential for the growth of our program! We want to improve from last year. There will be prizes to be earned as well. Bring your 20 emails on Tuesday March 7th. Save them on your phone if you can. Bring your phone to F104 on Tuesday at 3:20pm
ARIZONA: We are gathering names of all interested. If you are on the first varsity lineup for the League Relays, then you are officially invited. See this blog and website for more info on Arizona. All money earned through fundraising/deposits will go towards the fee for Arizona. The trip is open to all varsity first, and then anyone who want to compete. We are limited to 36 on the trip and events also have limits and standards. See Coach this week!! We have everything ready to go, but we need commitments and a deposit. We have the bus ordered and hotel rooms reserved. We are very flexible on the costs....with payment after our fundraising. Please see Coach Miller or Coach Wiederstein
Chili's night....helps too!!! Wednesday March 8th.....Go to dinner....print the flyer
Thursday JV Meet at Legend Track....3:45pm
Saturday League Varsity Relay Meet at Echo Park...9am....details and lineups posted on this site soon
Wow....so much going on.....any questions...always ask!!1
Thursday, March 2, 2017
Spirit Pack Link and Shoe Night
Parents,
Thank you all who were able to attend our parent meeting. I will soon have our info on the website.
Make sure to go to select Track and Field to find our team page.
Here is the spirit page link
https://legendtrkfld17.itemorder.com/sale
The spirit pack orders end this Sunday!! You may order what you like or nothiing at all. The kids may like a team shirt or backpack, etc. Don't forget to get something for yourself. This is not a fundraiser, just a way to support our team
If you would also like a UNIFORM for them for their own. Please make those orders as well by Sunday from the same site. I have had kids come in to try the sizes in my classroom D208. The loose fit jerseys run large, so order a size down or come see my Friday.
Also Shoe night is today Thursday at Runners Roost Lone Tree. They will help you with your spikes and shoes depending on your experience and events. You can also go anytime that fits your schedule. Tonight is dedicated to our team with food and drinks and the discount. We get money back based on the sales. If you want another option, please visit the RNK Running store in Stroh Ranch by King Soopers. Trent will also help you out with a discount as well. You can ask or get shoes from where you like. These businesses have been a sponsor of our program.
As always, the kids can ask any of the coaches as well.
Thanks again!!
Thank you all who were able to attend our parent meeting. I will soon have our info on the website.
Make sure to go to select Track and Field to find our team page.
Here is the spirit page link
https://legendtrkfld17.itemorder.com/sale
The spirit pack orders end this Sunday!! You may order what you like or nothiing at all. The kids may like a team shirt or backpack, etc. Don't forget to get something for yourself. This is not a fundraiser, just a way to support our team
If you would also like a UNIFORM for them for their own. Please make those orders as well by Sunday from the same site. I have had kids come in to try the sizes in my classroom D208. The loose fit jerseys run large, so order a size down or come see my Friday.
Also Shoe night is today Thursday at Runners Roost Lone Tree. They will help you with your spikes and shoes depending on your experience and events. You can also go anytime that fits your schedule. Tonight is dedicated to our team with food and drinks and the discount. We get money back based on the sales. If you want another option, please visit the RNK Running store in Stroh Ranch by King Soopers. Trent will also help you out with a discount as well. You can ask or get shoes from where you like. These businesses have been a sponsor of our program.
As always, the kids can ask any of the coaches as well.
Thanks again!!
Monday, February 20, 2017
Last week of 'pre-track'
Hopefully, everyone enjoyed the great weather with family and friends. I hope you had a chance to stay active or get in a run or workout!
As you make plans or goals for the year...remember it takes time...one workout at a time.
Some of you have been working on or off the track since December or longer. Some for a few weeks, and some newbies will start next week. Regardless of your time before, we all have a date for next Monday!!
What should you do this week?
1. Register! Fill out your name and email address for our email blasts!
2. Make sure your physical is up to date and you get your BLUE CARD by the end of the week.
3. You will not be allowed to join practice next week unless you have the card turned in to Coach Miller or Coach Wiederstein
4. Pay your fee.....but that can wait until March 5th if you need. If you need payment info see Coach Miller
5. Fill out the hoody form. Part of your extra $40 payment is a team hoody. We will order sizes that are requested first
6, Get involved in ordering spirit gear or purchase a uniform. DUE BY March 5th On the website. Parents too!! one time order window
7. Spike night will be March 2nd, but you may get shoes anytime. See coach or the website...always ask
8. Fundraising! Get involved. The easiest one is to bring in 10 email addresses on March 7th and bring your phone. This is our online fundraiser
9. Come to our pre season week this week Feb 21-23
10. Join the Remind text alert and stay connected. communicate with your coaches as much as you can! Also on Twitter..........Get ready for a great season!!!
As you make plans or goals for the year...remember it takes time...one workout at a time.
Some of you have been working on or off the track since December or longer. Some for a few weeks, and some newbies will start next week. Regardless of your time before, we all have a date for next Monday!!
What should you do this week?
1. Register! Fill out your name and email address for our email blasts!
2. Make sure your physical is up to date and you get your BLUE CARD by the end of the week.
3. You will not be allowed to join practice next week unless you have the card turned in to Coach Miller or Coach Wiederstein
4. Pay your fee.....but that can wait until March 5th if you need. If you need payment info see Coach Miller
5. Fill out the hoody form. Part of your extra $40 payment is a team hoody. We will order sizes that are requested first
6, Get involved in ordering spirit gear or purchase a uniform. DUE BY March 5th On the website. Parents too!! one time order window
7. Spike night will be March 2nd, but you may get shoes anytime. See coach or the website...always ask
8. Fundraising! Get involved. The easiest one is to bring in 10 email addresses on March 7th and bring your phone. This is our online fundraiser
9. Come to our pre season week this week Feb 21-23
10. Join the Remind text alert and stay connected. communicate with your coaches as much as you can! Also on Twitter..........Get ready for a great season!!!
Sunday, February 12, 2017
Sunday Conversation
Trying something new.....I usually get a chance to read posts and articles over the weekend or during the week. Many of you know that I know and follow Coach Jay...Jay Johnson. Look him up for his website or articles . Coach Jay is the father of our MYRLE routine and GSM. Jay coaches or has coached many of the elite athletes you may be familiar with from the Boulder area...
The week....our topic is specifically for runners....mid distance and distance, but also applies to all athletes in one form or another. Our coaches use many of these ideas already...among other top research with development of track and field athletes...So with thanks to Coach Jay...here are (mostly) some of his words this week......
Hello and I hope this finds you doing well.
Obviously there are big things you need to do to become a better runner. You need to run most days; you need to do challenging aerobic workouts; you need to do a weekly long run; you need to be active 6-7 days a week, even if you only run 3-4 days a week.
You understand what the big things are, but do you know the little things you need to do to run well?
Here is a short list of things you need to do as a runner to stay injury-free, to be consistent with your training and to race to your potential.
LMLS and SAM
I won’t go into great deal about the Lunge Matrix and Legs Swings (LMLS - videoshere), and Strength and Mobility work (SAM - videos here) as you’ve likely read about these non-running aspects of training if you ready my newsletters. But reading that something is important in a newsletter is not the same as doing it every workout.
I promise you this: if you do the LMLS exercises before every run and do SAM after every run not only does your chance of injury decrease, but you’ll feel so much stronger when you run, which will translate into faster workouts, faster long runs and faster racing. The videos are easy to follow; buying into the idea that non-running work is part of intelligent training is something that not every runner is willing to do.
Sleep
It’s simple. You need sleep to support your training. The best runners in the world are sleeping over nine hours a night AND they are taking a significant nap during the day. You likely don’t have that the time for a nap, but you can prioritize sleep in a way that you’re getting more sleep in the coming weeks and months than you do now.
You care about your training more than the latest television series, more than checking your facebook or social media feed and more than perusing the internet.
More sleep equals better recovery; better recovery means better training adaptations; better training adaptations mean faster running on race day.
So, get some good sleep!
Rope Stretching (aka AIF, AIS)
My most serious clients find 10 minutes a day to do some rope stretching; most do 10-20 minutes on the same day as their long run.
This work is binary: you’re either doing rope stretching or you’re not. You know you need to stretch to stay injury free and to run to your potential. Without going into the mechanism of why Rope Stretching is the best way to stretch, simply commit to doing this work.
I get no kickback from referring you to Wharton Health (link here) where you can buy videos that show you how to stretch, as well as buying a rope. You can buy a 8’ 6” rope yourself or buy one on the Wharton site.
Rope Stretching - Just Do It!
Support From a Coach
This is where a coach can come in as they not only support your training, but they can give you the whys of a workout or training cycle. There are times when you’re going to feel fatigued in training, workouts that are going to be challenging and races that you may decide to “train through” where you will benefit from a coach being a sounding board and a guide.
Soft Tissue Maintenance
Most runners don’t take care of their bodies. Specifically, they don’t see money spent on sports massage, A.R.T. treatments or appoints with a Physical Therapist or Chiropractor as a necessity when they are healthy.
I only need to say this once. If you are a serious runner you need to ante up for soft tissue work with the best professional in your area. I live 25 minutes from Boulder, Colorado and there are a number of world-class professionals, with various letters behind their names. Your job is to find the best person in your area, then flip the switch in your head from “this is a luxury I can’t afford” to “getting worked on is part of being the best runner I can be.”
Take care of your body and you’ll train at a high level and race to your potential. ("Legend athletes see me if you are looking .....I can offer some suggestions)
So there you go, five little things you need to do to be the best runner you can be.
Thanks for reading. I hope you have a great Sunday.
Take good care.
Talk to your coach! See you all on the track!
The week....our topic is specifically for runners....mid distance and distance, but also applies to all athletes in one form or another. Our coaches use many of these ideas already...among other top research with development of track and field athletes...So with thanks to Coach Jay...here are (mostly) some of his words this week......
Hello and I hope this finds you doing well.
Obviously there are big things you need to do to become a better runner. You need to run most days; you need to do challenging aerobic workouts; you need to do a weekly long run; you need to be active 6-7 days a week, even if you only run 3-4 days a week.
You understand what the big things are, but do you know the little things you need to do to run well?
Here is a short list of things you need to do as a runner to stay injury-free, to be consistent with your training and to race to your potential.
LMLS and SAM
I won’t go into great deal about the Lunge Matrix and Legs Swings (LMLS - videoshere), and Strength and Mobility work (SAM - videos here) as you’ve likely read about these non-running aspects of training if you ready my newsletters. But reading that something is important in a newsletter is not the same as doing it every workout.
I promise you this: if you do the LMLS exercises before every run and do SAM after every run not only does your chance of injury decrease, but you’ll feel so much stronger when you run, which will translate into faster workouts, faster long runs and faster racing. The videos are easy to follow; buying into the idea that non-running work is part of intelligent training is something that not every runner is willing to do.
Sleep
It’s simple. You need sleep to support your training. The best runners in the world are sleeping over nine hours a night AND they are taking a significant nap during the day. You likely don’t have that the time for a nap, but you can prioritize sleep in a way that you’re getting more sleep in the coming weeks and months than you do now.
You care about your training more than the latest television series, more than checking your facebook or social media feed and more than perusing the internet.
More sleep equals better recovery; better recovery means better training adaptations; better training adaptations mean faster running on race day.
So, get some good sleep!
Rope Stretching (aka AIF, AIS)
My most serious clients find 10 minutes a day to do some rope stretching; most do 10-20 minutes on the same day as their long run.
This work is binary: you’re either doing rope stretching or you’re not. You know you need to stretch to stay injury free and to run to your potential. Without going into the mechanism of why Rope Stretching is the best way to stretch, simply commit to doing this work.
I get no kickback from referring you to Wharton Health (link here) where you can buy videos that show you how to stretch, as well as buying a rope. You can buy a 8’ 6” rope yourself or buy one on the Wharton site.
Rope Stretching - Just Do It!
Support From a Coach
This is where a coach can come in as they not only support your training, but they can give you the whys of a workout or training cycle. There are times when you’re going to feel fatigued in training, workouts that are going to be challenging and races that you may decide to “train through” where you will benefit from a coach being a sounding board and a guide.
Soft Tissue Maintenance
Most runners don’t take care of their bodies. Specifically, they don’t see money spent on sports massage, A.R.T. treatments or appoints with a Physical Therapist or Chiropractor as a necessity when they are healthy.
I only need to say this once. If you are a serious runner you need to ante up for soft tissue work with the best professional in your area. I live 25 minutes from Boulder, Colorado and there are a number of world-class professionals, with various letters behind their names. Your job is to find the best person in your area, then flip the switch in your head from “this is a luxury I can’t afford” to “getting worked on is part of being the best runner I can be.”
Take care of your body and you’ll train at a high level and race to your potential. ("Legend athletes see me if you are looking .....I can offer some suggestions)
So there you go, five little things you need to do to be the best runner you can be.
Thanks for reading. I hope you have a great Sunday.
Take good care.
Talk to your coach! See you all on the track!
Friday, February 10, 2017
Air Force HS Meet Summary
Hey, Did I mention we already had a few of our Titans compete INDOORS!
MileSplit Results Page
The Air Force High School Open on Feb 4th We had some outstanding performances and some good pre season practice efforts. This is always a fun and unique way to begin the season. The track at AF is one of the best and biggest ovals (280 meters)
The highlights for this early in the season
1 mile run
Scott 4:45.93 finished 9th
Jadon...Wow....where did that come from....5:06.6
Noah.....8.81 60 hh 14th m 7.69 60 m dash
Peyton
60 7.76
400 m
Andrew 54.5 and Devin 55.3
800 Devin 2:08 finished 18th and Andrew 2:12 and Luke R 2:14
Shot Put Bailey 32'10....Nicole 25'1
see complete results on the link above
Nice Job for the first one...We have the most kids ever for early season....and we ahead of last year....Looking forward to Feb 27th....Dont Forget the BLUE CARD
MileSplit Results Page
The Air Force High School Open on Feb 4th We had some outstanding performances and some good pre season practice efforts. This is always a fun and unique way to begin the season. The track at AF is one of the best and biggest ovals (280 meters)
The highlights for this early in the season
1 mile run
Scott 4:45.93 finished 9th
Jadon...Wow....where did that come from....5:06.6
Noah.....8.81 60 hh 14th m 7.69 60 m dash
Peyton
60 7.76
400 m
Andrew 54.5 and Devin 55.3
800 Devin 2:08 finished 18th and Andrew 2:12 and Luke R 2:14
Shot Put Bailey 32'10....Nicole 25'1
see complete results on the link above
Nice Job for the first one...We have the most kids ever for early season....and we ahead of last year....Looking forward to Feb 27th....Dont Forget the BLUE CARD
Thursday, February 9, 2017
Arizona Spring Break Trip
Dear Parents/Athletes RE:
Spring Break Track Arizona
We
are very excited to continue a track tradition of a spring track trip to Arizona.
The Chandler Rotary Invite is a big invitational that gets teams from Colorado
as well as around the country. We have made arrangements to take a team of up
to 30-32 athletes this spring. Here are some of the details as we move forward.
The meet will be held at Chandler HS in Chandler
Arizona. We already have up to 10 hotel rooms booked for our athletes (4-5 coaches’
less than 6:1 ratio) this number will be the max, but everyone will have the
opportunity to participate. There is a limit of 2 athletes per event and a
relay team. We make every effort to get those interested involved in at least
two events if possible. Some athletes will be able to compete in 2-4 events,
including relays. Other athletes may only compete in one or two events. Again,
there is a limit of just 2 entries in each event, so let us know ASAP. I may be able to add extra in some events. If
multiple athletes want to compete in the same event, the coaches will take the
top performer. This meet is varsity meet and should make our varsity standards
for a meet like this.
Here are some more details: Date: March 22nd-26th: The meet itself is 2 days with a
qualifying mark needed for the second day. The meet that we will have most
athletes in will be March 24th, and we may have a few that compete
on March 25th
Trips: Over
the past many years, Coach Miller has taken athletes on trips to Idaho,
Arizona, and for Cross Country, Arizona and Kansas. Trips are a great
experience for our young athletes to experience a quality big meet and visit
with other students from the region. This will be our 4th trip with
Legend Track. Our top goal for the trip
is not the performances themselves, but the team atmosphere and bonding
that does occur. The trip down and back is long, but kids enjoy the socializing
and comrade that will be just a memorable as the meet itself! This is truly a
team trip!
Travel: As a
team we are working with Arrow for our Charter bus and leave at 6:30am
on Wednesday March 22nd . We will travel by bus and arrive around 7-8:00pm.
We will have some team plans on Thursday (including practice time) and compete
on Friday and Saturday. We will leave from the meet on Saturday night (around
9pm) and travel through the night, and arrive around 1pm on Sunday March 26th.
Hotel: We have hotel
reservations for the Days Inn- Country Club in Mesa, Arizona
We reserved our room last
fall, and space is very tight. There are a number of activities going on in the
area, so additional rooms are going to be very hard to find.
·
333 W Juanita Ave, Mesa, AZ, 85210 United States of
America
Cost: The cost of our trip will be set at $500 –
We are asking for a $150
deposit to commit to your spot on the trip. Due March 9th
The trip costs will
cover the bus, hotel, and 3 team meals. The
team will cover 2 of the main team dinners on the trip and a dinner at the
meet/bus for the ride home. We will ask for athletes to bring cash to help
with additional food/snacks and souvenirs at the meet.
Breakdown:
Hoping for 30 team
members (min) to make the trip affordable for all.
Bus is $9,000 not
including gratuity. With a minimum of 30 athletes = $300 each
Hotel-
Depending on the number of rooms we will need…..10-12 plus the driver. The cost
will be around $3500 for 3 nights (Weds, Thurs, Fri) which would break down to
about $110 each….maybe a little less, depending on the number in the
rooms…..and the boys breakdown vs the girls breakdown plus….I know we may be
able to cut down rooms if we have athletes that have parents in town. Most of
the time, the kids do like to stay with the team and enjoy the team bonding. We
will have a block of rooms, and the hotel does have a pool.
The remaining $80-$100
will help cover the team meal costs….Which puts the total around $500 each. Other
teams that make this trip are charging close to $800.
Since the trip does occur
over spring break, I have had at least 2 or 3 kids/parents mention that they
will make a family trip of it, and fly with parents and not travel with the
team. While we understand your family plans, this will not necessarily reduce
the cost of our ‘team trip’. Our team
has always had 25 to 30 athletes on the trip. I think we could have as many as
36 this year. The bus is our biggest expense at $9000. This is $300 for each
team member. If we don’t have 30 kids ‘ride’ the bus, then it increases the
cost for the remaining teammates. Flying with a group this large is not an
option. There may be a way to reduce some costs if we can get 30+ commitments.
The bus is the best way to get the most kids and families to afford and
participate.
Remember: The trip down
and back is a big part of the experience too! We do understand that other plans
may prevent this in certain situations. Please understand that we are tight on
funds and the trip is all funded by our team raising money and our families.
There is not a budget for these trips. The goal is 30 or more.
We have plenty of
fundraising opportunities to reduce most of these costs!!!
Snap-Raise online
fundraising (very popular and successful by many teams) We raised over $8,000 last year!
We also have our Chili’s
nights, our home track meets, and some ‘sponsorship’ possibilities. There is no
reason that our Arizona team cannot get the entire trip paid for if they participate
in the fundraising! Snapraise is team fundraising service and does take a
smaller cut if we have 70% participation.
Athletes who raise
monies from our fundraiser will count towards the trip. Final payments ($350
remaining after deposit, can be made online in the fees in parent portal. We won’t be able to accept checks after March
10th. You also can split payments up. Final payments will be due
on or before the first week of May. Contact us if you have questions on how
to make payments.
We will have a number
of fundraising opportunities as we have done in the past. Please encourage your
child to get involved with our fundraising! A $150 cash deposit will hold your spot. The
balance can be determined after the fundraiser and other expenses come due sometime
in April.
There will be forms to
complete and more info soon. If you have questions, please ask!!!
Wednesday, February 8, 2017
CHILI's NIGHT
Dinner Tonight!!
Feb 8th ALL Day for dine in or carry home...Parker
This is our first dinner night. We know things are busy, but a nice break is to come on out or call a pick up order in and have dinner or lunch. If you show them the flyer or bring it in then our Track Team gets 15% back as part of the give back program.
We are trying to add more coaches and equipment and a new record board too!! Please share with your family and friends....Make it fun!
Monday, February 6, 2017
Registration is OPEN NOW
It's Open!!
Now is the time to register for the upcoming 2017 Track Season!!
Go to --> Legend HS Athletic Page---> Then find the REGISTRATION TAB
Then choose Spring Track 2017
to register_
Read Carefully!
If you have not been on a team this year, you will have to create a "sports engine" account. Please include all relevant info such as email addresses and phone numbers. The coaches will send out emails in a group format about once or twice per week. Our athletes will also be part of a Remind Text alert program so they will receive practice and meet info or coaches communications
The payment will be $185 plus $40 which will include a team hoody for them to wear and KEEP for the season. The total at the end will be $225. This is an increase of base fee based on the DCSD required increase that helps support coaches, expenses, and the overall athletic programs in the district. This amount is still far less than some other HS programs and/or club costs. If you feel you pcan't afford this in one lump sum, please contact Coach Miller or Ms. Delay in the Athletic office.
Once you have paid the fee and completed the required paper work (PHYSICAL on file), then you will see Ms. Delay and receive a "blue" card to give to the coach. This needs to be done by February 27th. Don't wait till the last day, as lines will be long. We don't want anyone missing practice for not getting the requirements out of the way
PARENT MEETING: LIBRARY- March 1st 6:30 pm
Shoe Night: MARCH 2ND -- Optional at Runners Roost Lone Tree....5-7 pm (Pizza and drinks too)
There is a discount for athletes and parents on shoes this night. RR also gives us a donation back based on the number of shoes purchased. Runners Roost has a great staff and can answer many questions.
If you can't make it then....just drop in. Many teams will have shoe nights during that week
Another option is the RNK Running store in Stroh Ranch (King Soopers lot area)
Trent is the manager and is great to work with as well. Just make sure to mention LEGEND and he will take care of you
All sprinters will want a racing spiked shoe. Shoes are different depending on your event. Beginning runners should just get a basic sprint shoe. The coaches can help you decide before you go. Please check with us
Now is the time to register for the upcoming 2017 Track Season!!
Go to --> Legend HS Athletic Page---> Then find the REGISTRATION TAB
Then choose Spring Track 2017
to register_
Read Carefully!
If you have not been on a team this year, you will have to create a "sports engine" account. Please include all relevant info such as email addresses and phone numbers. The coaches will send out emails in a group format about once or twice per week. Our athletes will also be part of a Remind Text alert program so they will receive practice and meet info or coaches communications
The payment will be $185 plus $40 which will include a team hoody for them to wear and KEEP for the season. The total at the end will be $225. This is an increase of base fee based on the DCSD required increase that helps support coaches, expenses, and the overall athletic programs in the district. This amount is still far less than some other HS programs and/or club costs. If you feel you pcan't afford this in one lump sum, please contact Coach Miller or Ms. Delay in the Athletic office.
Once you have paid the fee and completed the required paper work (PHYSICAL on file), then you will see Ms. Delay and receive a "blue" card to give to the coach. This needs to be done by February 27th. Don't wait till the last day, as lines will be long. We don't want anyone missing practice for not getting the requirements out of the way
PARENT MEETING: LIBRARY- March 1st 6:30 pm
Shoe Night: MARCH 2ND -- Optional at Runners Roost Lone Tree....5-7 pm (Pizza and drinks too)
There is a discount for athletes and parents on shoes this night. RR also gives us a donation back based on the number of shoes purchased. Runners Roost has a great staff and can answer many questions.
If you can't make it then....just drop in. Many teams will have shoe nights during that week
Another option is the RNK Running store in Stroh Ranch (King Soopers lot area)
Trent is the manager and is great to work with as well. Just make sure to mention LEGEND and he will take care of you
All sprinters will want a racing spiked shoe. Shoes are different depending on your event. Beginning runners should just get a basic sprint shoe. The coaches can help you decide before you go. Please check with us
Wednesday, February 1, 2017
AFA HS Open
We have 12 athletes confirmed for the HS Open at the USAFA meet on Feb 4th
UPDATED: For those going to AFA on Saturday ...Feb 4th....Check the time schedule. I have sent it out, but I can again if you need it.....
Plan on arriving early.....at least 2-3 hours before your race. You will enter at the NORTH ENTRANCE to the AFA grounds. You will be stopped at the gate. Your can might be checked, so please think....There will be a long line to get checked for the early events
Park in the EAST lot and enter on the EAST doors from the same lot. You will get your wrist band and then you can warmup. See me or text me if you get confused. Try to carpool or stay together as much as possible. READ the packet before you show up
We will NOT wear a school issued uniform. You may wear race shorts, compression or whatever you like. Try to wear a jersey or shirt that is appropiate for racing...Run Fast, Jump High, Throw Far, and look good!
You should always have your ID with you at all times while on the grounds of the academy
Text Coach Miller or Reply Remind if you need anything. We will try to sit upstairs on the end you enter on. You may be able to go to the track to warmup but not to camp out. You will receive a wristband to be allowed on the track.
Water and race shoes/spikes too!
HS Indoor at AFA Meet Packet of Info
Jadon - mile and 800
Jonah - 400-200
Nolan- Mile 2 Mile
Luke- 800
Bailey- Shot
Nicole Shot
Andrew - 400 800
Devin - 400 800
Cameron PV
Travis PV
Peyton - 60 200 Long Jump
Josh 60 60HH HJ
UPDATED: For those going to AFA on Saturday ...Feb 4th....Check the time schedule. I have sent it out, but I can again if you need it.....
Plan on arriving early.....at least 2-3 hours before your race. You will enter at the NORTH ENTRANCE to the AFA grounds. You will be stopped at the gate. Your can might be checked, so please think....There will be a long line to get checked for the early events
Park in the EAST lot and enter on the EAST doors from the same lot. You will get your wrist band and then you can warmup. See me or text me if you get confused. Try to carpool or stay together as much as possible. READ the packet before you show up
We will NOT wear a school issued uniform. You may wear race shorts, compression or whatever you like. Try to wear a jersey or shirt that is appropiate for racing...Run Fast, Jump High, Throw Far, and look good!
You should always have your ID with you at all times while on the grounds of the academy
Text Coach Miller or Reply Remind if you need anything. We will try to sit upstairs on the end you enter on. You may be able to go to the track to warmup but not to camp out. You will receive a wristband to be allowed on the track.
Water and race shoes/spikes too!
HS Indoor at AFA Meet Packet of Info
Jadon - mile and 800
Jonah - 400-200
Nolan- Mile 2 Mile
Luke- 800
Bailey- Shot
Nicole Shot
Andrew - 400 800
Devin - 400 800
Cameron PV
Travis PV
Peyton - 60 200 Long Jump
Josh 60 60HH HJ
Tuesday, January 31, 2017
Indoor Meet at USAFA
What the deal with the Air Force Track Meet?
The meet on Saturday is at the US Air Force Academy. This is a high school only indoor meet and this is totally an optional event. The entry is to put on a quality meet for the USATF and the participants. The entry fee is $25 per athlete regardless of the events. This is a competitive varsity caliber meet. Info for the meet is on our webpage under the "indoor" meets link
I know the fee is high for this meet, so the Track Team will pay $15 and I have asked kids to pay just $10 to Coach Miller to go back into our program. We will be tight on funds with extra coaches, equipment replacement, entry fee's....ect....So please pay coach $10 or more if you wish. That money just needs to be in this week or next week at the latest. Thanks for helping us out. Currently we have 12 athletes that have been confirmed
Transportation will be on our own...carpools, ect.
Please make sure if you go....bring your ID as they will check cars and ID's at the North entrance. I will post directions and updates here later this week
Let us know....email, remind or see Coach Miller if you have more questions and need more info
I hope to use the blog here to keep everyone even MORE in the KNOW....
Team Track 2017
The meet on Saturday is at the US Air Force Academy. This is a high school only indoor meet and this is totally an optional event. The entry is to put on a quality meet for the USATF and the participants. The entry fee is $25 per athlete regardless of the events. This is a competitive varsity caliber meet. Info for the meet is on our webpage under the "indoor" meets link
I know the fee is high for this meet, so the Track Team will pay $15 and I have asked kids to pay just $10 to Coach Miller to go back into our program. We will be tight on funds with extra coaches, equipment replacement, entry fee's....ect....So please pay coach $10 or more if you wish. That money just needs to be in this week or next week at the latest. Thanks for helping us out. Currently we have 12 athletes that have been confirmed
Transportation will be on our own...carpools, ect.
Please make sure if you go....bring your ID as they will check cars and ID's at the North entrance. I will post directions and updates here later this week
Let us know....email, remind or see Coach Miller if you have more questions and need more info
I hope to use the blog here to keep everyone even MORE in the KNOW....
Team Track 2017
Monday, January 30, 2017
First Blog 2017
January 30th- Welcome to the Blog site......Here I will share ideas, comments and thought or articles...whatever comes to mind to keep everyone up to date. Feel free to share and suggest....Keep in mind the Blog will be for everyone.....your classmates, teammates and parents!!
Today was a great weather day for January 30....We had over 40 athletes working on sprints, jumps, vault and mid distance/distance. This is the largest group we have had for this time of year. All of your coaches are super impressed with your work and desire to get better.....speaking of that...please drink plenty of water and keep up with drills, stretching and strength......especially younger runners.
Take care of your health and fitness.....its the little things that make a big difference....
I'm personally proud of the distance crew ....this was one of our first track days......1600 goal pace....we are all way ahead of last year....."listen to your body" and let us know if you have soreness or injuries...It's ok to tell us.....it is expected for this early in our training.
Thought of the day: Think of racing at events above and below your 'fav' race distance.....This will help you in training along the way....Keep in touch and get to know your coaches....27 days till we start for "real"
If you want to compete at USAFA on Saturday Feb 4th please fill out the google form on the track page and see Coach Miller
More soon on start of season .........to be continued.......
Today was a great weather day for January 30....We had over 40 athletes working on sprints, jumps, vault and mid distance/distance. This is the largest group we have had for this time of year. All of your coaches are super impressed with your work and desire to get better.....speaking of that...please drink plenty of water and keep up with drills, stretching and strength......especially younger runners.
Take care of your health and fitness.....its the little things that make a big difference....
I'm personally proud of the distance crew ....this was one of our first track days......1600 goal pace....we are all way ahead of last year....."listen to your body" and let us know if you have soreness or injuries...It's ok to tell us.....it is expected for this early in our training.
Thought of the day: Think of racing at events above and below your 'fav' race distance.....This will help you in training along the way....Keep in touch and get to know your coaches....27 days till we start for "real"
If you want to compete at USAFA on Saturday Feb 4th please fill out the google form on the track page and see Coach Miller
More soon on start of season .........to be continued.......
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