In the beginning...

Now that we’re a few days into blogging, let’s go back to the beginning. Many of you know that for quite some time I’ve been interested in a vehicle to disseminate information and a vehicle that will allow us to maintain contact while away from each other, i.e. summer vacation. I described to you a few days ago the circumstances that led to the creation of this blog. As I went through the easy steps to set it up I began to see that it could be the vehicle that I had been searching for.

In the days since, and in discussions with Asst. Coach and others, I continue to see more and more possibilities for this blog, mostly good. So before we get too far let’s define some goals:

1. disseminate information
2. create opportunities for dialogue and exchange of ideas
3. allow for opportunities to motivate; to push/pull one another to greater glory

All who are positively interested are welcome. The golden rule: either post using your own name or post anonymously, your choice. Only first names are desired. While we know who we are and others outside can easily discern such information, this is the internet after all and a little discretion certainly can’t hurt. Personal attacks are not welcome. What is considered a personal attack? A negative or disparaging comment directed at another individual or group of individuals in which names are used outright or enough information is given so that identity is easily discernable.

As I have expressed, my hope is that this blog can be open to all and that comments can be made by all, posting by name or anonymously. However, the capability to close comments and/or limit accessibility to the blog to members only does exist and will be exercised if deemed necessary. And in the end, the death sentence is only one click away - ‘delete your blog’.

Fast Cars...

Over the years I have marveled at the change some individuals go through while in our program, literally changing the direction of their careers, either academically or athletically. Sometimes, oftentimes, both. They go from floundering youngster to mature and focused adult. It’s thrilling to watch and fulfilling to see. As coaches, we talk about them for years. So I ponder and search for a common element in the change they have made and over time that common element has become crystal clear. Are we clear? Crystal. Do you want the truth?

That common element is the individual. The change came from them.

So many of you look to us, the coaches, to make the difference. When the truth is that the difference can only come from you. And that’s where cars come in.

As coaches, we can work with you to create an engine with more horsepower. We can instruct you on the maintenance and upkeep, the proper inflation for your tires, the best fuel to use, how to conserve its energy and how to use it efficiently. We can provide detailed maps to show you the best roads to take, and often the ones to avoid. And we can help you streamline your car, make it sleek and fast, even wash your windshield so you can see the road more clearly.

But in the end, your hands are on the steering wheel.

And your foot is either on the gas or on the brake.

Where are you going? And which pedal is your foot on?

kinder and gentler blogging

for Friday, Feb 16

women and men's md:
1. balance, mobility, foot drills
2. 2 mile wu + 3 x 40m starts
3. 2 x 1200m, 1 x 800m, 2 x 400m, r= 4', 3', 2'
v= 3k or better
4. 2 mile cd
5. yoga stretch-pyramid pose, psoas stretch

men's 800m:
1. balance, mobility, foot drills
2. 1.5 mile wu + 3 x 40m starts
3. 400m, 200m, 500m, 200m + 600m, r= 2' / R= 6'
v= mile or better
4. 1.5 mile cd
5. yoga stretch-pyramid pose, psoas stretch

men's distance:
1. balance, mobility, foot drills
2. 10-12 miles w/ middle 6-8 miles steady
3. yoga stretch-pyramid pose, psoas stretch

Spend some time early in the day visualizing a successful workout, overcoming areas where you may have struggled before, handling the difficult spots in the workout for you. Eat a light lunch early, stay hydrated throughout the day, stay off your feet as much as possible. Refer to the Noble Eight, which one will be the most challenging for you? Overcome it! Then help someone else overcome their biggest challenge!

workout of the day

for Thursday, Feb 15

AM:
strength-training + 3 miles light running
(4 miles if not lifting)

PM:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. women & men's md:
easy running
men= 7 miles / women= 5-6 miles
light strides on grass
men's distance:
10 miles total running
8 x 400m at mile pace, r= 400j
4. yoga - downward dog

Also, check out the 'flocast' with Deena Kastor discussing the issue of choices/sacrifices:
http://www.flocasts.com/flotrack/index.php

The Noble Eightfold Path

Happened upon this Buddhist concept of the Noble Eightfold Path, eight right paths listed below. I read them and thought about how they could apply to our endeavors towards athletic success, as well as life in general. Maybe take some time and ponder each of the eight paths in regards to how it relates to your athletic achievement. Try to come to practice every day with the Noble Eight!

Right Views
Right Thoughts
Right Speech
Right Conduct
Right Livelihood
Right Effort
Right Mindfulness
Right Concentration.

workout of the day

Wednesday, Feb 14
1. 5' abs
2. foot drills
3. women & mid-distance men:
quality distance run
men= 6 miles / women= 4-5 miles
4 x 300m fresh swing, r= 100 walk
distance men:
12-14 miles
4. yoga stretching
5. posterior tibialis work