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Coach Chad, chadaustin@charter.net, 612-669-7635 / Coach Craig, craig.huhtala@gmail.com, 630-414-6378
QUOTE OF THE WEEK:
“I don’t know what I would have changed. I felt like I gave everything out there. If that’s as good as I am, that’s the point - to find out.” - Des Linden
Want to host a brunch run?? Contact Molly (mollymoening@gmail.com)
Are you curious where you stand in our Section based on last year's best performances?
Here's a link to the Top returning athletes by event for Section 3 as well as time for our top non-ranked runners. For JV results from last year, check out our team page on Athletic.net.
MileSplitMN has a complete list of Top-25 boys and Top-25 girls in class AA by event.
SPEED DEVELOPMENT - WICKET CUES
Hips - Keep a neutral pelvis, not downward. Avoid butt-out posture.
Posture - Belly button to spine, stomach tight, back flat, butt tucked.
Foot strike - Strike under your nose as close as possible to under center of mass. Toe off, push up. Thigh down, attack the track from above.
Hands & Feet - Think of your hands as the hammer and your feet as the nails.
MENTAL TOUGHNESS EXERCISES
One of our goals for the season is to spend more time working on the mental side of the sport. Last year we introduced you to a few different mental skills exercises. This year we put together a weekly schedule with a variety of exercises that build upon each other throughout the season. Our intent is that this will be a fun way to get to know yourself better and work on the mental side of the sport. We do not want this to feel like more homework on top of what you already have.
Below are some of Coach Chad's favorite books on mental toughness training. If you'd like to review any of them, or would like other resources, please let him know.
My single favorite book on mental skills for distance running. In college I PR'd at every distance after reading this book.
An interactive confidence journal by Minnesota Olympian, Kara Goucher.
Combines a training log with an interactive journal. If you only get one book, I recommend this one.
More of a memoir than a book on mental skills, but Olympian Deena Kastor describes the challenges of a young female runner.
FUN STUFF
Websites, Newsletters, Podcasts
MileSplitMN covers all things track & field and cross country in the state, including an interview with Molly Moening. From MileSplitKS, how your brief high school career can change your life forever.
The Morning Shakeout Mario Fraioli's site where you can sign up for his weekly newsletter on all things running and check out his podcast.
Fast Women Sign up for Alison Wade's weekly newsletter which is jam-packed with anything and everything you'd want to know about women in the sport of running.
The Lap Count Former pro miler, Kyle Merber, covers our sport through his weekly newsletter. Also, be sure to check out his article, So You Want to Run in College.
D3 Glory Days Podcast and articles covering NCAA Division 3 running. Thinking about college? Check out choose a college, not a division.
Videos
Steve Jones Trust that you do have another gear to finish. Do you have the courage to take the risk required to find it? Only you can look for it.
Never get tired of watching Dave Wottle finish. Doubt can happen. How will you respond?
1990 Oslo Dream Mile Joe Falcon!
Miscellaneous Info
Route Mapping
No GPS watch, or perhaps you want to map a run before trying it? Here's a simple-to-use mapping website to help you determine how long a route is. If you do have a GPS watch and are on Strava, be sure to sign up for either the Girls Strava Club or the Boys Strava Club.
Pace Chart
We encourage you to become familiar with the Tinman tab of this Pace Chart. Workouts will be described based on different efforts (tempo, threshold, CV, VO2max, etc.) throughout the season. To use the chart pick one of the "equivalent" columns (1600/3200/5K) towards the left and scroll down until you see a time that corresponds to your CURRENT fitness level. Then follow that row across to find your suggested paces for the various prescribed workouts. For example, an 18:00 5K runner would scroll down and find 18:03 and see that their tempo pace should be 6:30-6:40, CV pace is 5:55-6:03 and VO2max is 5:27-5:34. If you need assistance please reach out to one of the mid-D/Distance coaches.
Strength Program and Warm-up Routine
Here are links to our HP TF Strength & Conditioning Circuits and MD Warmup Routine.
Other
What has gotten in to Hamline Elite
Shin Splint Prevention Program (from our trainer)
Brunch RunS
Brunch RunS
We hear you loud and clear, you want to build more camaraderie this year - with the entire team. Coaches are talking about ways to do this; day-after-meet game days, T&F trivia, scavenger hunts, Saturday workouts with brunch items, etc. Note: these "brunch runs" will most likely not look like previous brunch runs, but they are a step in the right direction.
CUTBACK WEEK
Here is an ARTICLE that Coach Moore found that does a very good job of explaining a cutback week, along with its benefits. If you read nothing else, here's the first paragraph;
"Running is a balance of stress and rest. The harder you work, the more rest you need. Rest allows your body to recover. When you recover, you can handle higher bouts of concentrated stress. As you adapt, you can handle faster paces, higher mileage, and bigger workouts – and get sustainably faster in the process. Without appropriate recovery, your body breaks down, leading to overtraining, performance plateaus, burnout, and overuse injuries."
You've been working hard, you've earned it - take advantage of your cutback week. Plan your week in advance with the goal of reducing your weekly mileage by 20%. For example, if you've built your weekly mileage up to 30 miles per week, multiply 30 x .8 for 24 miles this week. There are 2 ways you can accomplish this reductions 1) spread that reduction out a little each day, or 2) take an extra day completely off. Also reduce your workload slightly when it comes to the number of reps of speed workouts, hills, strides and even strength and mobility work.
Trust us, overtraining, performance plateaus, burnout, and overuse injuries can happen to anyone. You are not the one athlete that is immune.
If you feel like you still need to train during the cutback week, here are some ideas;
Meditation - check out apps like Calm, Headspace, 10% Happier for guided meditations.
Yoga - there are tons of online videos of yoga. Be sure to look for restorative yoga, not intense sessions that will require more recovery.
Journal - If you don't already, start putting your thoughts on paper. Confidence Journals and Gratitude Journals are a great place to start.
Mental Skills - This is a great time to work on your Mental Toughness Exercises, which you've already done, right? You can work on developing mantras, practice visualization and imagery, start a progressive relaxation routine with cue words, come up with a superhero power pose to show off at your next race.
Read - You can pick one of the mental skills books listed below or choose from others like;
Girls Running: All You Need to Strive, Thrive, and Run Your Best by Fairchild and Carey. It contains lots of great info for girls.
How She Did It: Stories, Advice, and Secrets to Success from 50 Legendary Distance Runners by Molly Huddle and Sara Slattery. I just got this and it looks amazing.
Bravey: Chasing Dreams, Befriending Pain and Other Big Ideas by Alexi Pappas. One of my new favorites - deals with the importance of mental health.
Brave Enough by Jessie Diggins. I'm guessing a lot of you have read this one. Jessie opens up about her eating disorder and how she overcame it.
The Animal Keepers: The Story of an Unlikely Hero and Unforgettable Season by Donn Dehnke. One of my favorites and a best-kept secret. This story should be on the big screen.
Once a Runner by John L. Parker Jr. There's a reason this is a cult classic - because it does a terrific job explaining what we all feel when we are pushing ourselves to the limit, but can't find a way to express it.
Or find a book that doesn't have to do with running.
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