one clear day

(blogger's note: the only mountains I've actually climbed are metaphorical, but they didn't seem any less real to me.)

I love mountain climbing; the idea, the planning, the challenge, the physical training, the uncertainly, the technical skill, the lack of guaranteed success, the creativity, the courage. I'm talking big mountains, real mountains, like Everest.

Having never lived near such mountains or even traveled to such mountains, I do what anyone else would do - I read about them, about climbing them, a lot.

In short, an expedition is planned, equipped, provided for. A large group makes its way to a base camp (i.e. practice every day at 3:30pm). The expedition then advances from one camp to the next, each camp higher, each camp harder (i.e. training). At the highest camps, it is necessary to even descend to a lower camp to consolidate gains in altitude acclimatization (i.e. the taper). All along the number of individuals who make it to each successive camp grows smaller until, finally, the expedition attempts to get the largest possible number of individuals to the highest camp below the summit (i.e. where we are today).

Then, on one clear day, those at the highest camp make a summit bid. On one clear day, they set out where the air is thinnest, where guarantees are not made nor asked for. On one clear day, they set out to etch their names alongside those whose did, knowing there is equal chance they will rest with those who did not.

The forecast for this weekend is clear...will you make a summit bid?

workout of the day / rest of week

those competing this weekend:
For Wednesday, Feb 21
1. mobility - hip crossover, scorpion, leg swings
2. balance work & foot drills
3. 1.5-2.o mile wu + light strides
4. 200's @ mile pace, r= 400j
6 or 8 - your choice
5. 1.5-2.0 mile cd
6. downward dog, pyramid pose
OR OFF

For Thursday, Feb 22
optional light run in morning
travel

those not competing this weekend:
For Wednesday, Feb 21
1. mobility - hip crossover, scorpion, leg swings
2. balance work & foot drills
3. distance run
women= 5-6 miles / men= 8-10 miles
4. downward dog, pyramid pose

For Thursday, Feb 22
2-3 mile wu
4 mile tempo run
2-3 mile cd

For Friday, Feb 23
distance run
women= 5-6 miles / men= 6-8 miles

weekend running
women= 12-16 miles / men= 22-26 miles

workout of the day

For Tuesday, Feb 20

Notes:
1. Reminder - 3:30 pm team meeting in locker room for those going to the meet this weekend
2. Despite the wind, AWESOME job with Monday's workout.

women & mmd:
1. mobility, downward dog, balance, foot drills
2. 5' abs
3. distance run
men = 6 miles / women = 4-5 miles
4. light strides on grass, weather permitting

men's distance:
1. mobility, downward dog, balance, foot drills
2. 5' abs
3. distance run, 8-10 miles
4. light strides on grass, weather permitting

workout of the day

for Monday, Feb 19

NOTES:
1. Reminder - no strength-training this week for anyone
2. If you miss practice on Monday due to a class conflict, you may do the workout listed on your own or you can do it at practice on Tuesday.
3. For those competing this weekend, this will be it for this week other than a little rhythm work, so let's focus on quality hard work.

women & mmd:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 2 mile wu + 3 x 40m starts
4. 3 x 200m, r= 300j @ mile pace
1 x 800m, r= 5' @ mile pace
1-2 x 400m, r= 400j @ mile pace-4"
1 x 600m fast
5. 2 mile cd, downward dog + pyramid pose

m800:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 1.5-2 mile wu + 3 x 40m starts
4. 400m+200m+300m+200m+400m, r= 6', 4', 6', 10'
5. 1.5-2 mile cd, downward dog + pyramid pose
(note: BMat - 400+200+300+600)

men's distance:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 2 mile wu
4. 6 x 1600m, r= 3' @ 10k pace
5. 1-2 mile cd, downward dog + pyramid pose

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!