Phoenix,
Our first week, though only a half week is in the books, and we are super excited about the kids that we have. We have a great mix of new and returning athletes, and we're really happy about the effort thus far.
Consistency
We implore you to continue to give a consistent, solid effort, as that is the key to both improvement, and ultimate enjoyment of the sport. Consistency will make you better, and it will make you have fun. We have to be locked in each and every week. Every day should set you up for the next day. If we have an easy day on the calendar, that's priming you for a quality day on the next one. If we have a harder run (like at Vita), that sets you up for a nice easy day the next day. And, if we're being honest, the "easy" days are just as important as the hard days. In fact, without easy days, you won't be ready for hard days, and you won't reap the rewards of the hard days either. Easy days can be squandered by not running, or running too hard. Hard days can be squandered by squandering the easy day before/after. Everything works together.
Training
This summer our main training focus is building the aerobic engine. We'll do that by running a lot. To maximize the engine, we will also be working other areas, like strides each day, core every day, and running workouts next month, so that the engine can run as efficiently as possible. A fantastic engine with a weak chassis is wasted, so we have to be solid in all areas. (Endurance, strength, speed, speed endurance, etc.).
Culture
Culture, or the traditions, attitudes, expectations, standards, behaviors, etc., that we have as a team is just as important as the training.
We're in the developmental phase of designing some "core values" for our team. What are we all about? What is our common purpose? What are our expectations? How do we treat each other? Over the course of the summer this are going to be ironed out, and we'll make a short list of what are team's "core values" will be. I'm asking you to think about the answers to those questions, and we'll start refining them. In the coming weeks I may send out a form to you to submit your responses.
Absences
When you are going out of town, we ask that you communicate that with the coaches, tell more than one of us so we are likely to remember. While out of town, we STRONGLY encourage you to get out and run. In hotels, just live on the treadmill while the rest of your family is asleep. Then you can bring that dad energy and brag about how many miles you did while everyone else was still being lazy. If a treadmill isn't an option, parents, that might mean you lacing up with your kids and running with them, if you don't want them running alone. I like that option even better than the treadmill!
Summer T Shirts
Please
fill out this form so that you can receive your summer t shirt. This form will double as "registration" for the summer.
*Even if you filled out the form to sign up for xc (thank you), fill this form out so I have your shirt sizes*
Next Week
Each week I'll send out the plan for the following week, with locations, suggested distances, etc. If you have any questions please let me know. Which column you follow depends on your experience, fitness, speed, etc. Think of it like a bell curve, where few will be in the 55+ columns, most in the 30-50 columns, and few in the 25 column.
Exceptions to these are those coming back from injury, of course, so some of you might be limited in the total number of days you can run. If that applies to you, we encourage you to bring a bike to practice and ride along. Any injuries you are having should be communicated with the coaches.
This week we have a fun opportunity to host the Junior Phoenix Track Camp, which will be Thursday, Friday (from 9-11 AM), and Saturday from 8-10 or 11).
This is a fundraiser for our team, and we make a solid amount. We already have 150 kids signed up for the camp!!
We will have 5 stations for the kids to rotate through, and in each station we will teach them basic skills related to track, namely Distance, Sprints, Hurdles, Throws, and Jumps.
We could use everyone's help to make sure it goes smoothly. Those who come help will help at one of the stations, and generally help the kids have a good time.
On Saturday it will be a mini meet for the kids. We'll get the timing system out and have the kids race in several events. It will be a lot of fun.
The kids love it because they get to work with you guys. The parents love it because their kids are out having a blast. I love it because my own kids are there having fun in the sport I love, and it's such a positive thing for these kids to be able to work with you guys in such a fun way.
Because of this meet, we might move the Saturday long run to Friday, and allow an easy run on Saturday.
Here is the update for this week:
| Day | Date | Location | Type | Total Mileage For Max |
Week 2 - 60% of Max Mileage | | | 0.6 | 60 | 55 | 50 | 45 | 40 | 35 | 30 | 25 |
| Mon | June 9 | Pioneer Park | Grass loops with surges | 5-6 | 4-6 | 4-5 | 3-4 | 3-4 | 2-4 | 2-3 | 2-4 |
| June 10 | (on own) | Distance Run/Cross Train | 5-7 | 5-6 | 4-6 | 4-5 | 3-5 | 3-4 | 0.0 | 0.0 |
| Wed | June 11 | Vita | Distance Run | 7.3 | 6-7 | 6-7 | 6-7 | 5-6 | 4-5 | 4-5 | 3-4 |
| Thurs | June 12 | (on own) Track camp at 9 | Easy run/Cross Train | 3 | 3.0 | 3.0 | Cross train | Cross train | Cross train | Cross train | Cross train |
| Fri | June 13 | FHS (track camp at 9) | Easy run or Saturday's long run today | 4-6 | 4-5 | 4-5 | 3-4 | 3-4 | 2-4 | 2-4 | 3-4 |
| Sat | June 14 | (on own) Track camp at 8 | Distance run - 10-30 minute steady for 45-60 mpw kids | 9.0 | 8.3 | 7.5 | 7.0 | 6.2 | 6.0 | 6.0 | 4.5 |
| Sun | June 15 | | Off Day | | | | | | | | |
| Weekly Volume | 36 | 33 | 30 | 27 | 24 | 21 | 18 | 15 |
