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Running Gear
Running Gear
Must haves:
Clean t-shirt, shorts, underwear, and socks for each day.
Sweatshirt, sweatpants, stocking cap, and gloves for cold days.
Running shoes.
A good pair of running shoes will last about 500 miles. After that amount of mileage, the midsole of the shoe will wear out and your risk of injury will increase. Every athlete on the team will meet or exceed that amount of mileage if they follow their training plan all summer and fall. I would recommend that you get a new pair of trainers at the beginning of each season.
A wrist watch with a stopwatch function (we can loan you one if needed, it's recommended that you have your own and that you are able to operate it.)
Nice to haves:
Racing spikes
Windbreaker
Rain jacket
GPS watch
Links to find discounted running gear:
Team Policies
Team Policies
For all awards, athletes must be present at practices and meets, show excellent effort, and demonstrate growth.
For Varsity Letter awards, athletes must satisfy the following:
Must have competed in more than half of the competitions at the varsity level or ran at the varsity level in the Conference, Section, or State Championships.
Seniors that have been out for two or more seasons must meet at the minimum the following three requirements:
Attending all practices/meets (exception for excused absences) - we do not want you to miss practice or a meet!
Two unexcused absences will result in no end of season awards.
Must always be working to better yourself and the team.
Grades
You must show me proof of a passing grade before boarding the bus to a competition in order to race if you are academically ineligible.
If you cannot race you will use the meet time to do a workout, catch up on homework and support your teammates.
You must have the appropriate clothing and footwear to workout in order to come along to the meet if you are ineligible.
Competitions
You are a representative of our school, as such you will behave in a manner appropriate to the task at hand. This means you will not:
Use inappropriate language.
Engage in distracting behavior (wrestling, climbing trees, throwing things, etc.)
Spend significant time in another team’s camp.
Disparage yourself or others.
Walk during your race (barring injury, etc.)
You will:
Board the bus at the appropriate time.
Bring the appropriate footwear.
Bring your jersey.
Do your best to have a positive attitude.
Warm-up before and cool-down after your race with your teammates that are in the same race as you.
Encourage your teammates.
Come prepared to give an honest effort.
Leaving Meets with Parents:
Do not leave before cooling down.
If you are leaving a meet with your parents, your parents must physically sign my attendance sheet.
You may leave with your parents afterwards, but you will be expected to stay for the entirety of the Conference, Section, and State Championship meets.
Practice
Weekday practices are at 3:20 PM at the Middle School
If you cannot attend practice, you or your parents must contact me before the start of practice for the absence to be excused.
You must make an effort to prioritize attending as many practices as possible.
Behavior at practice
You will do your best to accomplish the workout for the day.
You will do your best to have a positive attitude.
You will do your best to be a team contributor.
You will communicate if you feel that you are unable to complete the workout.
You will not be deceitful (cutting runs short, lying, etc.)
Preparation
Going into the season all high school age returning athletes must show that they are capable of running 3 miles without stopping before competing.
Lineups
During the regular season, the Varsity lineup will usually be determined by the order-of-finish from the prior competition. One common exception would be an abnormally poor performance from an athlete who has consistently been competing at the Varsity level.
The Varsity lineups at all 3 championship meets will be dictated by the head coach. The main considerations will be personal best, consistency, recent performances, and seniority.
Any runner may compete in the JV race at the Conference Championships. This will be the last race of the year for many of the athletes on our team.
Only runners 8-14 will compete in the JV race at the Section Championships. The Section Championship is essentially a prelim for State, as such the focus is on the Varsity athletes. There is a JV race, so we will field a full team. I will heavily favor seniors for this lineup.
Team
By joining this team, you are committed to:
Knowing the names of all of your teammates.
Using your gifts to contribute to the group.
Being kind and patient with your teammates.
The following behaviors will result in dismissal from that day’s practice and a discussion between the athlete, parents, and head coach:
Hazing
Name-calling
Having an exceptionally negative attitude
Training info
Training info
Program Training Philosophy
To build volume and increase stress to a level conducive to maximizing aerobic fitness while maintaining a work-to-rest ratio that minimizes injury risk.
Training Periods
Base Building
Volume: Build volume from a very low level to a near max level.
Stress: Very low, focus on running at a quality effort during easy runs.
Performance: No emphasis on maximizing performance.
General Preparation
Volume: Emphasis on building total volume.
Stress: Adapt to training stimuli.
Performance: Set baseline performances.
Specific Preparation
Volume: Maximize total volume.
Stress: Emphasis on increasing quality session intensity and specificity.
Performance: Improve performances.
Competition
Volume: Reduce total volume.
Stress: Maintain fitness.
Performance: Emphasis on maximizing performance.
Training Paces
Easy
The purpose is to build resistance to injury, strengthen the heart muscle, improve the delivery of blood, and promote characteristics of muscle fibers conducive to long-distance running.
This pace is about 3 minutes slower per mile than 1600m race pace (about 35% slower.)
No rest interval is needed.
Examples:
Long Run
Warm-Up/Cool Down
Pre-Meet
Easy Run
Speed
The purpose is to improve maximum running velocity.
This pace is 85-95% of your maximum running velocity.
Full recovery is required for the intended stimulus.
Examples:
Strides
Hills
Short repetitions at 800m race effort or faster
Lactic
The purpose is to improve foot speed and running economy.
This pace is roughly 1600m race pace.
Rest interval should be roughly 2-3 times the duration of the repetition.
Examples:
16 x 200m at 1600m race effort with 200m jogging recovery
8 x 400m at 1600m race effort with 3 minutes rest
3200m running straightaways at mile race effort and jogging the curves
VO2
The purpose is to improve VO2 MAX (the maximum amount of oxygen your body can consume over a given time.)
This pace is roughly 3200m race pace.
The rest interval should be roughly equal to or slightly less than the duration of the repetition.
Examples:
16 x 400m at 3200m race effort with 1 minute rest
5 x 1000m at 3200m race effort with 3 minutes rest
24-minute fartlek of 2 minutes “on,” 1 minute “off”
Aerobic Threshold
The purpose is to improve your body’s ability to clear blood lactate.
The rest interval should be roughly 15% of the duration of the repetition (commonly 1 minute of rest per mile.)
This pace is roughly one minute slower per mile than 1600m race pace (about 18% slower.)
Examples:
4 x 1-mile threshold run with 1 minute rest
2 x 2-mile threshold run with 2 minutes rest
3-mile threshold run
Warming Up and Cooling Down
Before and after every race and quality session we will do a 15-minute jog. It takes about 10 minutes of jogging for the muscles to start increasing in temperature. 15 minutes of jogging allows the muscles to increase in temperature an amount that is optimal for performance.
Cool-downs should be started within roughly 10 minutes of finishing a quality session or race. It can be tempting to skip the cool-down after a hard effort but this is highly inadvisable. A 15-minute cooldown promotes recovery by clearing blood lactate, increasing muscle glycogen levels, and transitioning the cardiovascular and respiratory systems back to resting levels (this happens much more slowly without an active cool-down.)
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