Monday, June 22, 2009

27!!

27 runners again tonight on a nice warm 88 degree evening, followed up with watermelon. its GREAT to see so many of you runners out running. good work !!!

coach

Friday, June 19, 2009

how to get faster ????

This is the question everyone wants answered - "How can i get faster?"

I found the ANSWER !!!!!!

"Our Mammoth Track Club physiologist at the Olympic Training Center in Chula Vista has a saying on his wall and it says "Train Smarter, Not Harder."


Going harder and faster and harder and faster all the time will actually make you SLOWER. Follow your summer training plan people. June - one hard day per week. July - two hard days per week. August - 2 hard days per week, with one distance day. September - 3 hard days per week. October - race sharpen. November - peak and rest and run your best at the state finals.

Monday, June 15, 2009

JUNE 15, 2009

hey all, cya tonight, aspen park 6pm.

Why do we meet?

"The best cross country runners are made in June, July and August."

"The will to win means nothing without the will to prepare." Jumaa Ikangaa, Olympic Champ

"I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory! " Sasha Azevedo

"People ask why I run. I say, "If you have to ask, you will never understand". It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels." Erin Leonard

""Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner

Monday, June 8, 2009

here is the group!

here are some of the 30 or so who showed up to run!!!





WOW wow WOW wow WOW

15 boys and 15 girls showed up for our FIRST summer run - I'm impressed! Not only did we have a huge number of dedicated runners, you did it in a 50 degree thunderstorm. that's some great mental toughness.

A few things to add to what i said before you went running.

1. I'll say it again, 90% of your summer running should be "easy". A hard day per week or so is about all the hard running you need in June and July.

2. Enjoy your fitness. You are embarking on a huge journey this season. You will run farther and faster than you ever have before. enjoy it. Don't look at it in a negative way - being fit is awesome.

3. Eat right. You are a machine - a running machine, and running machines need good fuel. Carbs, breads, cereals, pastas, veggies, fruits, and a bit of protein. If you eat JUNK you will feel like JUNK when you run!!!!

4. Every Monday 6pm - cya there!

coach

Saturday, June 6, 2009

Meet the girls team.

1. Amanda Olds - team captain, all-state 2008 at 18:59 ( or was it 19:00?) Either way amanda's blazing sprint propelled her pastabout 15-20 girls at the finish to earn her All-State honors. She returns as our top runner this season.

2-3. Anna Kassuba/Dawn Pagels - these two gals (a Junior and a sophomore) run nearly every single race side by side and sometimes one wins, sometimes the others. They both have run faster than 19:50 for 5k and both look to be All-Regional this season (that's placing in the top 15 at regionals)

4. Savannah Hypio - a senior back after an All-state track season and looking to return to her All-regional XC status she earned as a sophomore. With some good summer miles I believe Savannah has a shot at All-state status in XC too.

5. Krystin Dreyer - returns after a great varsity season last year. A spring soccer player, Krystin hits it hard all summer to come into the XC season in shape and ready to make the varsity every year.

6-7-8. Megan Borgeson, Nicole Wehner, and Paige Hypio will be working to earn a varsity position again this season. The competition for our top 7 varsity spots will be tough and Nicole Wehner is coming off a great track season, while Megan and Paige were just seconds from a varsity position last year.

9. Freshman - its time to prove you're serious about XC this summer by running LOTS. I've also heard rumor that Brooke Arnold is running XC, but I'm not holding my breath in anticipation. If she does run though, that makes competition for varsity even tougher.

Like I said this spring to the track people - there are TWO things to do when the competition for varsity gets tough. A. Quit running and find a new sport because you're scared. B. Run harder, faster, longer, and smarter and EARN your spot!

Friday, June 5, 2009

Meet the Boys

Here's a quick preview of the boys XC team's returning letter winners from last year.

1. Team Captain Jayden Hesselink. Senior. Fresh off a near top 10 1600m run time of 4:38 Jayden is poised for big things this XC season. He's stated his goal is a low 16 minute time for 5k. All-regional, all-conference honors with a possible shot at all-state honors if he has a good summer.


2. Bryan Slocum - Brian is coming off a solid track season and XC season last year where he improved over a minute off his best time and got down to a solid 2:06-07 split for his 800m run. I'd expect Bryan to be a solid 16:50 by the end of our season this fall.

3. Joe Jones comes off a solid track season where he was all-regional in the 3200m run, with a time of 10:36. With some solid summer training Joe should be right in there with Bryan's 16:50 this fall when we peak.

4-5-6. Sean Hope, Jake Pasternak, Lucas Avenall - this freshman trio had an amazing track season after each earning a varsity letter in XC. all three were in the 17's and low 18's for 5k on XC courses and all three will fight for varsity positions this fall. As with all freshmen, these three will make huge improvements this sophomore season.

7. Freshman and those that didnt make varsity last year - its time to prove you're serious about XC this summer by running LOTS if you want this last position.

Like I said this spring to the track people - there are TWO things to do when the competition for varsity gets tough. A. Quit running and find a new sport because you're scared. B. Run harder, faster, longer, and smarter and EARN your spot!

Thursday, June 4, 2009

FIRST RUN JUNE 8th, 6pm ASPEN



Remember our first scheduled run is for MONDAY June 8th, 6pm at Aspen Park. These runs are NOT mandatory, just a way for us to get together and get running. Its always easier to run WITH someone than alone.

cya there !

ALSO, there are MANY people who were at our meeting expressing interest that DIDNT send me an email yet to give me their contact information. If you know any of these people, please tell them to email me.

coach