HEY

Hello? is anyone out there? Just wanted to give oy an update. Finished week 1 of training. 10 miles this week. 2 miles per day with one day of 4 miles. Nothing spectacular. It did get easier throughout the week. Ok gearing up for week 2. How about letting us know how your training is going.

What's Going On?

I started training yesterday.
Nothing major, I ran home from the pool pushing Emma in the stroller. 2 miles with some easy hills.
I am planning on adding this week the following.
AIS-daily
workout 2 -daily

We will see how it goes.

How is it going for you? let us all know in the comments section.

Coach Smirk

Just Added

Week 2 schedule is up. Notice not a whole lot of changes. We will make adjustments basically in 3 week intervals. What will change each week are technique and mental cues.

Also look under emulation a new video is up called stiffness. Now normally we don't think of good runners being stiff. And if you watch the video these runners most certainly aren't running with theirs knees locked like Frankenstein. Instead they look very fluid and that is because the stiffness we are talking about is how springy they look when there foot hits the track. Notice that they don't collapse down onto their foot and a majority of the energy that they put down into the track as they run is returned directly to them with no added effort on their part. What does this mean for you as a runner? Get this right and you will be way more efficient and therefore way faster. Also check out the drills link that shows Lauren Fleshman demonstrating drills. She is a great example of what good stiffness looks like.

Finals Week

I was glad to see so many of you at the interest meeting last week. Please remember that if you haven't signed up yet or if you know of someone who hasn't signed up yet lets get that done.

Some updates on the site today.

1. I've started a Workout of the Day blog. This link will give you the strength routine that I did. If you want you can use that as a guideline for your own strength workouts.

2. The Active Isolation stretching information is up and running. Each link is a PDF that can be downloaded. Please take the evaluation before you start your summer training.

3. Under Emulation there is a link called 180's. This is a video of Dibaba the baby faced destroyer indoors @ the Boston classic. She crushes the field. Pay attention to her turn over. She is 180's throughout the race and when she decides to pick it up and destroy her competitors she just keeps running 180's and opens here stride up. This is what I have been trying to teach over the last few seasons. 180's first.

2009 XC Welcome

Hey It's that time of the year again! Time to get signed up for XC, run the miles, and get pumped for the 2009 Cross Country Season. What is new this year. A new set of summer training options to allow for more individualized training! Check out what the new program looks like.

Some things to take care of before summer gets too crazy.
1. Paperwork for school
A. Physical
B. Permission Slip
2. Design your summer training with coach smirk (this can be done over e-mail or face to face.

3. Prepare yourself to have a killer summer.