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
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