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
Wednesday, June 24, 2009
Tuesday, June 16, 2009
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.
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.
Monday, June 15, 2009
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.
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.
Thursday, June 11, 2009
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.
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.
Tuesday, May 12, 2009
rain gear on sale
If you are looking for rain gear for the fall season there are two websites that have raingear regularly on sale. Sierra trading post and rei outlet . Quality equipment includes those made by Marmot ( the precip jacket is a good high value moderate cost jacket even @ full price), Northface, Patagonia, as well as others. If you have a question about a jacket let me know and I'll try to help you out (i used to do this for a living.) As for color, Black is always fashionable and it would be really cool if we all had matching color rainwear. Don't worry about breathablity too much with these jackets we won't be working out in them, they will be for when you are waiting to warm up before a race or after a race and you have cooled down. A moderately breathable garment will be fine.
If you are looking to buy locally Blue ridge mountain sports has always been a store with knowledgeable staff.
Rainpants are also a bonus. Again black is always in fashion and a full zip leg or at least a zipper that runs to the knee will aid in being able to get these on and off @ race time.
If you are looking to buy locally Blue ridge mountain sports has always been a store with knowledgeable staff.
Rainpants are also a bonus. Again black is always in fashion and a full zip leg or at least a zipper that runs to the knee will aid in being able to get these on and off @ race time.
Thursday, January 8, 2009
It's Official
The Banquet HAS BEEN CONFIRMED!!!!!!!!!!!!!!!!!!
Jan 16th
6:30 pm
Charlie Browns in Kingston
Checks made payable to PHS XC, Cash Accepted.
Cost $28
As Always if there is an issue with cost let me know and we can work it out.
Fill out the form to give us names and numbers of guests
Money is due ASAP.
Jan 16th
6:30 pm
Charlie Browns in Kingston
Checks made payable to PHS XC, Cash Accepted.
Cost $28
As Always if there is an issue with cost let me know and we can work it out.
Fill out the form to give us names and numbers of guests
Money is due ASAP.
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