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!!!
Monday, February 20, 2017
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
Subscribe to:
Posts (Atom)