Thursday, September 14, 2006
Ultimate Frisbee ?
I'm not really sure why I find this amusing; but it seems to tie in with all of the Halo and Frisbee that the guys have been playing lately.
http://www.defensetech.org/archives/002723.html
Friday, September 08, 2006
Solid start
It's hard to overstate just how nice the weather has been so far this year. Hopefully it will stay this way.
Both teams showed huge progress last night with just about everyone posting a meaningful PR. While Arrowhead is an unusually fast course we haven't always run our best there in the past so it was nice to see everyone where they wanted to be.
The boys ran without Brian who is recovering from an injury; that left Jon and Ben to hold down the fifth spot and hold it they did. Ben pr'd by over a minute and Jon held him off for his best ever as well. they were 50 and 51 overall which was just enough for the team to claim second. We were 5 points behind Arrowhead but we beat Whitefish bay and catholic memorial. The later was something of a surprise because they put all 8 of their runners ahead of Jon and Ben. The difference was that we put our top four ahead of their number two.
We had four guys under 17:00 and Dennis and Kevin both look like they could break 16 by the end of the year. If everyone can stay healthy and keep improving this could be a very special season.
The JV boys looked solid but not as solid as they were told. For some reason they were presented the second place trophy and actually took it home despite finishing dead last in the JV section. The irony is that CM is the school that should have won it. I don't think that I have ever seen that before.
The ladies had another stand out performance. I can't stress enough how amazing their pack running is. because of the way meets are scored it is almost as important to minimize the gaps between your own runners as it is to finish at the front. The girl's have been working really well together and they have been getting faster every week. They are certainly on track to surprise a lot of people at the end of the season.
Kudos in particular to Morgan who finished second on the team. She is getting over her freshman nerves and running with a lot of courage.
All of the results are up at PT Timing the link is on the right as "PT results" I won't put everyone's time here because PT does it so much better.
Pictures will go up this afternoon.
Great Job everyone!
Both teams showed huge progress last night with just about everyone posting a meaningful PR. While Arrowhead is an unusually fast course we haven't always run our best there in the past so it was nice to see everyone where they wanted to be.
The boys ran without Brian who is recovering from an injury; that left Jon and Ben to hold down the fifth spot and hold it they did. Ben pr'd by over a minute and Jon held him off for his best ever as well. they were 50 and 51 overall which was just enough for the team to claim second. We were 5 points behind Arrowhead but we beat Whitefish bay and catholic memorial. The later was something of a surprise because they put all 8 of their runners ahead of Jon and Ben. The difference was that we put our top four ahead of their number two.
We had four guys under 17:00 and Dennis and Kevin both look like they could break 16 by the end of the year. If everyone can stay healthy and keep improving this could be a very special season.
The JV boys looked solid but not as solid as they were told. For some reason they were presented the second place trophy and actually took it home despite finishing dead last in the JV section. The irony is that CM is the school that should have won it. I don't think that I have ever seen that before.
The ladies had another stand out performance. I can't stress enough how amazing their pack running is. because of the way meets are scored it is almost as important to minimize the gaps between your own runners as it is to finish at the front. The girl's have been working really well together and they have been getting faster every week. They are certainly on track to surprise a lot of people at the end of the season.
Kudos in particular to Morgan who finished second on the team. She is getting over her freshman nerves and running with a lot of courage.All of the results are up at PT Timing the link is on the right as "PT results" I won't put everyone's time here because PT does it so much better.
Pictures will go up this afternoon.
Great Job everyone!
Wednesday, September 06, 2006
Arrowhead is this Thursday!
The Arrowhead invitational attracts some of the best competition every year because it is a very flat, fast course. This year will be no exception, with most of the top D1 runners committed to being there. The leaders in the boy's race will go out sub 5:00 and will probably still be under 10 at the 2 mile mark. The winners will definitely be under 16. The girl's race will go in the mid 14's. Runners circle this date because it is a rare combination of a fast course with a stacked field.
Don't let the fact that it is on a Thursday afternoon keep you from coming, this is a premiere event and we have a chance to place very well. This is also a fan friendly venue in that you can see most of the race without too much effort.
The races start at 4:00 and they are pretty punctual. Directions and details are on the schedule page.
see you there.
Missing your Claire fix?
Claire, as most of you know is attending the University of Colorado on a full athletic scholarship this year. What you may not know is that she has already been putting up some very respectable numbers. The women's team had their annual pre-season time trial last week. The course is an odd 5.8K or 3.6 miles and Claire finished 3rd in 23.12 which is just under 7 minutes a mile on a very hilly course. She was part of a five person pack that stayed together the whole way. She ran next to another freshman ( alisson). Together they are being touted as the core of what looks like a very dominate team in the next few years. I'll keep you posted on her times as they come up.
Tegenkamp on time ...
Tegenkamp has been posting some very interesting comments in his on line training journal. In this latest he talks about why he dropped out of a recent race :
CONTINUED
---
Truth about Rieti: So I have a confession to make--the DNF at Rieti was not due to tired legs. I went into Rieti with one thing on my mind: .the 3K American record. When the gun went off until the time I dropped out, I never settled into the race. I was forcing the pace and not letting the race come to me. I got a good start, and was sitting in third until the second alley came in on us, and then I got shuffled back to about tenth. For some reason, I got very flustered by this, and sprinted around the group to get myself back into fifth. I don’t know what I was thinking, because it was so early in the race, and no one was going anywhere. That really hurt me, because it never allowed me to settle into a pace. I was pressing so much in the race that I kept running into the guy in front of me and getting spiked. I still have some huge marks on my shin.
Even before the mile, I was already looking at the lap counter, and I was very tight. My mind was everywhere, trying to figure out if I was on pace for the record, instead of competing and letting the time come to me. It is true that my legs were not feeling good, but it was not because they were tired from training--I went through 2K in 4:59! Once I knew I was not going to be able to hold onto the pace anymore, I lost it mentally and just stepped off the track. I do think I can handle that pace, but I need to let it happen, not force it.
It was smart to put another 3K on the schedule this season, but I got greedy after Monaco. Everything has been going so well this season, and I knew I could run faster after the 7:34. I thought I could just step out onto the track and grab the American record. Moral of the story is that no one should ever chase a time. If you get into the race and compete well, the times always follow!
-------
This is really a key point, especially for young runners. If you spend the whole race thinking about your splits and how you feel you will never improve. Races are for racing; save the analysis for the bus ride home.
CONTINUED
---
Truth about Rieti: So I have a confession to make--the DNF at Rieti was not due to tired legs. I went into Rieti with one thing on my mind: .the 3K American record. When the gun went off until the time I dropped out, I never settled into the race. I was forcing the pace and not letting the race come to me. I got a good start, and was sitting in third until the second alley came in on us, and then I got shuffled back to about tenth. For some reason, I got very flustered by this, and sprinted around the group to get myself back into fifth. I don’t know what I was thinking, because it was so early in the race, and no one was going anywhere. That really hurt me, because it never allowed me to settle into a pace. I was pressing so much in the race that I kept running into the guy in front of me and getting spiked. I still have some huge marks on my shin.
Even before the mile, I was already looking at the lap counter, and I was very tight. My mind was everywhere, trying to figure out if I was on pace for the record, instead of competing and letting the time come to me. It is true that my legs were not feeling good, but it was not because they were tired from training--I went through 2K in 4:59! Once I knew I was not going to be able to hold onto the pace anymore, I lost it mentally and just stepped off the track. I do think I can handle that pace, but I need to let it happen, not force it.
It was smart to put another 3K on the schedule this season, but I got greedy after Monaco. Everything has been going so well this season, and I knew I could run faster after the 7:34. I thought I could just step out onto the track and grab the American record. Moral of the story is that no one should ever chase a time. If you get into the race and compete well, the times always follow!
-------
This is really a key point, especially for young runners. If you spend the whole race thinking about your splits and how you feel you will never improve. Races are for racing; save the analysis for the bus ride home.
Tuesday, September 05, 2006
Rebel Results
Both teams put in a solid performance Saturday. The weather was perfect and the competition was very very fast.The boys took second overall thanks to a pair of well timed finishing kicks, however the results were skewed because catholic memorial pulled a runner in the last hundred meters because he
was having an asthma attack. With him in, CM would have smoked us. On the plus side we did beat Tremper again along with a long list of other good D1 schools. Dennis finished first for the squad and 6th overall but just barely. He had to work to catch Kevin. Kevin posted what I think is the fastest time for a freshman in the state so far this year. His 16:49 would have put him 8th on the final list for all freshman last year. The bonus is that he did it on a real course too.Andrew was third in 17:12, followed by david ( 17:22), Brian (18:07), Jon (18:42), Ben (19:16), and Sam ( 19:31). very solid.
Full results are up at http://www.wisconsinrunner.com/results/2006_rebel/index.htm .
The ladies were paced by Becky (16:27) who is looking very strong this year; Becca (17:20);
and then a six deep pack of Erica, Morgan, colleen, Devon, and Devin between 17:26 and 17:29. If they can all stay together and move up that kind of pack running will win a lot of races.I'm sorry that I didn't get a watch on the open race. Participants included Bill H, Chris S, Coach
K, and mad dogg. If you watch the slide show they look like they had a lot of fun.Speaking of which my pics are up now at Photo show. The Weir pictures will be up later.
Congratulations to everyone!
Thursday, August 31, 2006
The Bus
Pasta Dinner
This week's dinner for the boys is at Dennis' house. It's too far to walk, so guys should plan to car pool or bring a bike to practice.
The ladies will be at Erica's house I believe (someone correct me if I am wrong). They are also on the near east side just past reasonable walking range.
Wednesday, August 30, 2006
Badger Miles
Tegenkamp explained the concept of "badger miles" in a recent interview :
---CONTINUED ----
Badger Miles Explained
Everyone seems to have a hard time with this issue; why, I don’t know. Everyone has their own way of counting miles, and at Wisconsin, we count everything at 7:00 per mile pace. There is a funny twist to it, in that we round to the nearest 5 minutes (e.g., 8 miles is 56 minutes at 7:00 pace, but gets rounded to 60 minutes, no rounding down). Even though we count everything at 7:00 pace, that does not mean that I go out and run that pace. Very rarely will I run 7:00 pace--I would not get very good doing that. Usually my runs are done somewhere between 5:40 and 6:20 per mile. That includes easy runs, which are more toward 6:20 pace. The only time I might go slower is after a hard race or on my way back after a break. I usually build into runs, starting out slow and ending faster, gives my legs time to warm-up. I almost always run on some sort of trail and make loops, and there is only one place for us to check out splits in the city, so it is easier to just have a fixed system for counting miles. Here is a Badger miles chart. I hope this chart is the answer that everyone as been looking for-- the secret to our training!
Miles Minutes
0-----------below 25
3-----------25
4-----------30
5-----------35
6-----------45
7-----------50
8-----------60
9-----------65
10----------70
11----------80
12----------85
13----------90 (this is our only break--should be 95)
14----------100 (1:40)
15----------105 (1:45)
16----------115 (1:55)
17----------120 (2:00)
A little extra: we figure for about every 60 miles during base training, you can add 10 miles to your total. That changes during the seasons because workouts are a more accurate account of mileage
-------------------
Notice that they don't even start counting miles until after 25 minutes of running and they don't consider anything slower than 7:00/mile. I know that this is a top ranked D1 college program, but it is interesting to see what their definition of "running" is.
---CONTINUED ----
Badger Miles Explained
Everyone seems to have a hard time with this issue; why, I don’t know. Everyone has their own way of counting miles, and at Wisconsin, we count everything at 7:00 per mile pace. There is a funny twist to it, in that we round to the nearest 5 minutes (e.g., 8 miles is 56 minutes at 7:00 pace, but gets rounded to 60 minutes, no rounding down). Even though we count everything at 7:00 pace, that does not mean that I go out and run that pace. Very rarely will I run 7:00 pace--I would not get very good doing that. Usually my runs are done somewhere between 5:40 and 6:20 per mile. That includes easy runs, which are more toward 6:20 pace. The only time I might go slower is after a hard race or on my way back after a break. I usually build into runs, starting out slow and ending faster, gives my legs time to warm-up. I almost always run on some sort of trail and make loops, and there is only one place for us to check out splits in the city, so it is easier to just have a fixed system for counting miles. Here is a Badger miles chart. I hope this chart is the answer that everyone as been looking for-- the secret to our training!
Miles Minutes
0-----------below 25
3-----------25
4-----------30
5-----------35
6-----------45
7-----------50
8-----------60
9-----------65
10----------70
11----------80
12----------85
13----------90 (this is our only break--should be 95)
14----------100 (1:40)
15----------105 (1:45)
16----------115 (1:55)
17----------120 (2:00)
A little extra: we figure for about every 60 miles during base training, you can add 10 miles to your total. That changes during the seasons because workouts are a more accurate account of mileage
-------------------
Notice that they don't even start counting miles until after 25 minutes of running and they don't consider anything slower than 7:00/mile. I know that this is a top ranked D1 college program, but it is interesting to see what their definition of "running" is.
Tuesday, August 29, 2006
Next race: Rebel Invite
This Saturday 9/2 is the rebel Invite at UW Parkside. This is the premiere course in the midwest, it is also the only course that we run twice every year. This will be a much bigger meet than last week and the competition will be much better. On the boy's side teams to watch will be Catholic Memorial, Tremper, and Marquette. Memorial has finished second behind us at State for the last two years. They are returning almost their whole varsity intact. They are convinced that this is their year to finally put us in our place. They have no idea how good our
incoming freshman class is. Kenosha Tremper considers this to be their home course and they are not happy that we seem to find a way to beat them every now and then. Marquette splits their team in half because of it's size. I don't know if they will bring their A or B team.The 5K course for the guys is very challenging. The first mile is essentially uphill and the grass can be long at this time of the year. The second mile has a lot of fast downhill back in the woods. The third mile consists of a series of rolling hills that separate the runners from the wannabees. The finish is slightly uphill for the last quarter mile.
The ladies run a shorter version that skips the rolling hills.
The schedule looks like this:
9:45 JV girls
10:15 Freshman Boys ( 4K)
10:45 Varsity Girls
11:15 Varsity Boys
11:45 JV boys
12:45 Open 4K
Anyone can jump in and run in the open race. In the past Bill H. and Dom have run and placed.
UW Parkside is a good hour away. There is a map over on the schedule page but mapquest seems to have an odd route. I prefer these directiions:
From Milwaukee take I-94 E to exit 339 (Hwy. E) on the north side of Kenosha. Look for UW-Parkside sign on freeway. Go east 4 miles to the stoplight. Continue about one mile to the first left turn. Look for the UW-Parkside parking lots on your right. The course is at the bottom of the hill below the parking lots.
The course is across the street from Petrified springs state park. Parents will want to get there around 9:00 especially if this is your first time. This is a course that requires a fair bit of moving around if you want to see more than just the start and finish.
See you there !
Monday, August 28, 2006
West Bend results
The weather was remarkably tame compared to past years. It was really only muggy for one or two races. The course was slightly different than last year which should have made it faster but the grass was much longer and the over all times were actually slower than last year.The ladies put in a very solid day, led by Becky
in 16:31; Becca 17:34; Morgan ( a freshman no less) 17:52; Colleen 17:53; and Katja 18:08. Everybody looked good coming in off of summer training and it was very nice to see a freshman break into the top five.The boys also debuted a pair of fast freshman. Competeing in the sophmore race Kevin won the race outright with a time of 17:09 but was probably under 17:00 ( he had a little trouble staying on the course and finding the finish line). Ben ( not Flanders) ran 19:39 to make the varsity squad for saturday. The vets all seemed to struggle a bit finding fifth gear. Hopefully it was just tired legs from a long week of practice. Dennis 16:56; Andrew 18:03; David 18:07; Brian 18:29; and John 19:34. With the addition of Kevin, the top five looks good enough to go up
against anybody at the end of the season. 
Congratulations everyone.
Pictures are up in the slide shows, click the "2006 season" tab.
A very fast 5k
American Bernard Lagat is looking to set a world record in the 5k in Berlin next week. THis quote is from a recent interview with the IAAF:
“What makes Rieti so special for middle distance runners is that we have no big meeting feeling,” confirmed Lagat. “I do not feel pressure and I compete very relaxed. I ran badly in Zürich because I felt sick there. But after winning the 3000 metres in Birmingham I began thinking that I could run 3:29 in Rieti. I expect many things in the coming meetings. I will run the 5000 metres in Berlin next week where I face Kenenisa Bekele. I know that he can run under 12:50. If I ran 12:50, I would be very happy."
Bekele typically runs his last quarter in 51. Those are some fast boys.
“What makes Rieti so special for middle distance runners is that we have no big meeting feeling,” confirmed Lagat. “I do not feel pressure and I compete very relaxed. I ran badly in Zürich because I felt sick there. But after winning the 3000 metres in Birmingham I began thinking that I could run 3:29 in Rieti. I expect many things in the coming meetings. I will run the 5000 metres in Berlin next week where I face Kenenisa Bekele. I know that he can run under 12:50. If I ran 12:50, I would be very happy."
Bekele typically runs his last quarter in 51. Those are some fast boys.
Friday, August 25, 2006
Dinner tonight
Tonight's spahgetti dinner for the men is at the Erickson's.
The ladies are apparently going to a restaurant somewhere.
The tables will be outside so dress accordingly.
The house is three blocks from the HS; corner of Newton and Oakland.
The food will be ready at 5:00.
Wednesday, August 23, 2006
First race
The first race is this Saturday in West Bend. I believe it takes about an hour to get there legally. There is a map on the schedule page but the key exit you want to look for off of 45 is Paradise drive.
This is a "grade level" challenge which means that there will be 8 races. They are bookended by the freshman and the order looks like this:
8:30 Freshman Girls
9:00 Sophmore Boys
9:30 Sophmore girls
10:00 Junior Boys
10:30 Junior girls
11:00 Senior Boys
11:30 Senior Girls
12:00 Freshman Boys
The bus will be leaving the High School at 6:30 am according to Sarah which allows the freshman girls enough time to warm up. Parents can get at least another hour of sleep.
There will be medals for the top 15 in each race.
The course is considered to be very slow, but the competition is usually very good.
This is a "grade level" challenge which means that there will be 8 races. They are bookended by the freshman and the order looks like this:
8:30 Freshman Girls
9:00 Sophmore Boys
9:30 Sophmore girls
10:00 Junior Boys
10:30 Junior girls
11:00 Senior Boys
11:30 Senior Girls
12:00 Freshman Boys
The bus will be leaving the High School at 6:30 am according to Sarah which allows the freshman girls enough time to warm up. Parents can get at least another hour of sleep.
There will be medals for the top 15 in each race.
The course is considered to be very slow, but the competition is usually very good.
A "new parent" primer
This post is for parents who are new to the sport and is intended to answer the "dumb" questions that everyone has but no one asks.
1. Get there early. The pre-race environment can be chaotic, so you should leave some margin to be "flexible" if something happens.
2. There are no bleachers at a CC meet. If you
don't want to stand the whole time bring a chair or a blanket to put on the ground.3. Races cover 2-3 miles; most of which are out of sight of the finish line. If you want to see the race you will have to move around. This requires the proper shoes. I have run in wingtips before and I don't recommend it.
4.The scoring is like golf: Low score wins. The places for the top five runners from the team in each race are added up to arrive at the score. ( i.e. If Dennis is first in the race he gets 1 point, If David is 8th he gets 8 points etc... a perfect score is 15). The sixth and seventh runners do not count towards the score but they do displace other runners which can make a difference ( just ask the girls about last year's conference race).
5. Bring a pair of sunglasses or a baseball cap. The sun can be a real hassle, especially at the Arrowhead meet.
6. Bring a stop watch. It's nice to know what times people are running and to help out with splits.
7. Bring a range of clothing. The temperature can and does swing dramatically at some of these events.
8. Bring your wallet. The admission is free( except at State), but there are always shirts and snacks for sale.
9. Bring your camera and help me take pictures.
Monday, August 21, 2006
Parent's Meeting
The official pre-season "parent's meeting" is tomorrow night tuesday Aug 22nd. The event will take place at the middle school. The SIS commons is the lunch area just inside the main door.
Dom and Sarah will cover the basics and answer questions.
There will also be sign up sheets for the spahgetti dinners and other fund raisers.
This is a great event for parents who are new to the sport.
The meeting will start right at 7:00 pm and can last as long as an hour if there are questions.
Dom and Sarah will cover the basics and answer questions.
There will also be sign up sheets for the spahgetti dinners and other fund raisers.
This is a great event for parents who are new to the sport.
The meeting will start right at 7:00 pm and can last as long as an hour if there are questions.
What's a really good 5k time?
The oregonian filed this report on UW's Matt Tegenkamp last week:
--------
Tegenkamp came into the meet with the best U.S. mark this season in the 5,000: 13 minutes, 4.90 seconds two weeks ago in Stockholm, Sweden. He came to Hayward looking for some speedwork, and everything went as planned.
Pacesetter Jason Lunn, who had promised to take the field through the first 800 of the 1,500 in 1:54, delivered.
"He was dead-on at every split," said Tegenkamp, who competed for Wisconsin. "It was just easy to get in there, tuck in and follow."
Once Lunn dropped out, the race was Tegenkamp's. He took it, winning in a personal best of 3:36.07. Said Ahmed was second in 3:38.31.
----------
Update: He just posted a 7:34 3k in Zurich ( that = an 8:11 two mile ).
He gives a first hand account of the race here : http://www.kimbia.net/newsarticle000113.html
It is a must read !
--------
Tegenkamp came into the meet with the best U.S. mark this season in the 5,000: 13 minutes, 4.90 seconds two weeks ago in Stockholm, Sweden. He came to Hayward looking for some speedwork, and everything went as planned.
Pacesetter Jason Lunn, who had promised to take the field through the first 800 of the 1,500 in 1:54, delivered.
"He was dead-on at every split," said Tegenkamp, who competed for Wisconsin. "It was just easy to get in there, tuck in and follow."
Once Lunn dropped out, the race was Tegenkamp's. He took it, winning in a personal best of 3:36.07. Said Ahmed was second in 3:38.31.
----------
Update: He just posted a 7:34 3k in Zurich ( that = an 8:11 two mile ).
He gives a first hand account of the race here : http://www.kimbia.net/newsarticle000113.html
It is a must read !
Friday, August 18, 2006
Alumni in the news
I'm going to attempt a new "where are they now" type series to try and highlight past Shorewood runners that are still running and running well. First up: I found this recent clipping featuring Ben Schmeckpepper. I believe that I have the right Ben.
---------------------------------
June 5 2006
After several years of sweltering conditions, race day at the 2006 Rhody 5K produced quality racing conditions of low 60's and overcast The race squeezed in between weekend rains, which kept the overall numbers down but saw the largest number of teams scoring in the race. Among those teams, the Boston Athletic Association again led the fields. Construction on the Lincoln Park parking and access roads led to a new course that did not finish on a dog track.
In the men's race, run first, Ben Schmeckpepper (BAA) came from behind in the final tenth of a mile to over take Brian McGovern of Florida for his first New England Championship victory in a respectable 14:49.
-------------------------------------------
yeah, that's respectable.
Ben also had a respectable career at MIT, making it to nationals as an individual all four years. ( The men run 5 miles in college).
2001 157th 26:22
2002 32nd 25:47
2003 38th 25:55
2004 8th 24:49 - "All American"
If anyone else has any Alumni results please email me and I will get them up. Shorewood has a great tradition and we need to promote it.
Want a banana?
Okay, everybody knows that runners eat bananas because they have a lot of potassium, but why do runners need potassium?
Potassium and sodium ( salt) are the two main chemicals responsible for regulating the flow of water in and out of cells. Say what? Potassium keeps you from cramping up and feeling fatigued during and after a run.
Runners World has an excellent article on it here:
http://www.runnersworld.com/article/0,5033,s6-53-84-0-8955-1-1X2X3-4,00.html
Remember Alan Webb?
Webb is of course the skinny kid from Reston Virginia who pegged the US high school mile record at 3:48 a few years ago. He will be running a mile in Scotland tonight and had this to say to a reporter yesterday:
-----------------------
"I tweaked my hamstring just after that 27:34 at Stanford, which is a fast 10k for a miler. A couple of days later I ran 20 x 400 with a minute interval. I started with 61-62s and finished at 57 seconds, so I knew I was fit, but then I found I was iron-deficient. So I've rested, and now I am not at my sharpest. I was only third in the 800 metres at the Scottish Championships, so I'm not in 3:48 shape, but I should still be able to go below four minutes on Thursday.
http://www.theherald.co.uk/sport/68054.html
------------------------
What caught my eye wasn't just the 20 quarters but the part about being iron deficient. It is really important to pay attention to what you are eating and how much you are sleeping when you run high mileage. You must listen to your body.
The keys to running your best are :
1. 8-10 hours of regular sleep every night. Get on a schedule and be consistant.
2. Hydration. Drink water all day long and then drink some more.
3. Nutrition. A good multi vitamin every day can cover a lot of bad habits
4. Bananas every day are the best way to keep your potassium supply stocked
Every world class runner when asked about their routine always starts by talking about how much sleep they get and then they talk about what they eat, and then they lie about how many miles they run.
Are you getting enough sleep?
Thursday, August 10, 2006
Is track a fall sport?
well, no but there are some really cool meets going on right now as people are trying to sort out who will be running in the next olympics. last week was the "road to Eugene" meet where uw's very own Tegenkamp took the 1500 from a stacked field.
The recap in the Oregon Duck is pretty well written:
Men's 1500m: Jason Lunn goes directly to the lead, goes through 300m in 42.5. The runners are already in a long line. Lunn 56.3 at 400 meters. Andrew Bumbalough,Matt Tegenkamp, Said Ahmed and Anthony Famiglietti follow Lunn . AJ Acosta is 3rd from the back. 1:40 with 2 laps to go for the lead pack of 6. 800 meters in 1:54.5 for Lunn. The pack is now 4; Lunn, Tegenkamp, Ahmed, and Bumbalough. Acosta is now 4th from the last. Bumbalough drops out with 500 meters to go. Lunn drops out at the bell. Tegenkamp takes over and Ahmed follows through 1200 meters in 2:53.7. Gabe Jennings is moving well down the backstraight, trying to catch Anthony Famiglietti, who is 3rd, with 200 meters to go. Tegenkamp pulls away from Ahmed down the homestraight to win in 3:36.06. Ahmed, looking over his shoulder, holds on for 2nd in 3:38.31 over a hard-charging Famiglietti (3rd, 3:38.61) with Jennings 4th in 3:38.96. Acosta is 10th of 11 finishers in 3:47.48.
Those are some fast boys.
On a related note, these guys do run in local races and you can step up and run with them sort of.
Andrew ran in the "full moon 5k in madison" last night. The race was won by Chris Solinsky in 14:58. That's a little out of range, but a fair number of people ran the first mile with him (4:50). It's a good way to reset your mental pace and maybe move up a notch. A lot of running is mental, and a lot of that is just believing that you belong up front.
Wednesday, August 09, 2006
My bad
The Hank Aaron race I have been promoting conflicts directly with the new alumni run. My bad.
Of course everyone should go to the alumni run at Kern park. This is the first ever and it is important to start it off on the right foot. It is also an excellent way to show your support for the team.
So knock that mud off of your spikes and set your alarm for saturday morning. The weather is guaranteed to be perfect and "big bertha" will be happy to see you.
Race Tonight
There are a ton of good races this time of year. You should be in a couple before the season starts.
Tonight is the "full Moon" run in madison. It starts at 9:00 pm for those of you who work during the day. Details are here : http://www.movinshoesmadison.com/full_moon.htm .
Remember, the first official race of the season is now less than three weeks away.
What are you waiting for?
Tonight is the "full Moon" run in madison. It starts at 9:00 pm for those of you who work during the day. Details are here : http://www.movinshoesmadison.com/full_moon.htm .
Remember, the first official race of the season is now less than three weeks away.
What are you waiting for?
Monday, August 07, 2006
Looking for a good time?
There is a very decent race coming up this weekend over at Miller park. You can actually bike there on the new bike trails if you can't find a ride. We will unfortunately be in the twin cities at another event but I am sure Dom can put together a carpool if there is enough interest.
The run is at Miller park on the 12th, located by the suasage house in the south east parking lot. It is officially The Hank Aaron state trail 5k. It is all asphalt and tends to be pretty (very) fast. The last mile is all down hill. It is a small race but they hand out some pretty decent munchies and door prizes afterwards. The info is here.
http://www.hankaaronstatetrail.org/Fun%20Run%20and%20Walk%201.html
The run is in the morning (8:30) so you have to actually get up, the bonus for parents is that the last two years they had free bakery and coffee from Alterra in unlimited quanities prior to the run.
Sam D. ran last year (20:07); Andrew ran 17:19; Zach McFall ran 17:10
Learn from the best
Haile Gebrselassie is arguably the greatest living distance runner and maybe the best pure distance runner ever. In a recent BBC sport interview he offered a few tips.
What has been the best advice you have had in your career of athletics?
Actually, there are two important pieces that helped me a lot:
1. Work hard! This is what my father has always told me. Nothing comes for free, so if you want to achieve something you will have to work hard.
2. Take your time! This was the first advice of my manager Jos Hermens. He explained to me that if you work hard and make the right choices, things will come your way.
In the beginning of my career I thought I could run a race every week. I felt great and wanted to show people how fast I could run.
Jos taught me not to run too many races and to train and rest well. When I started to do this, my performances got even better!
What do you do to help you recover from your hardest training sessions? How much sleep do you have each day?
I go to bed early (9.30 pm), but also wake up early (6 am). During the daytime I try to sleep, but this is difficult as my daughters try to keep me awake.
For me it is not so important to sleep, as long as I can take a rest. In the afternoon, I try to rest for two hours.
Next to sleeping a lot, massage also helps to recover well from training. When I train really hard, I make sure that I have daily massages.
---------------------
Work hard and get regular sleep ... that probably sounds like your parents but it's the truth..
What has been the best advice you have had in your career of athletics?
Actually, there are two important pieces that helped me a lot:
1. Work hard! This is what my father has always told me. Nothing comes for free, so if you want to achieve something you will have to work hard.
2. Take your time! This was the first advice of my manager Jos Hermens. He explained to me that if you work hard and make the right choices, things will come your way.
In the beginning of my career I thought I could run a race every week. I felt great and wanted to show people how fast I could run.
Jos taught me not to run too many races and to train and rest well. When I started to do this, my performances got even better!
What do you do to help you recover from your hardest training sessions? How much sleep do you have each day?
I go to bed early (9.30 pm), but also wake up early (6 am). During the daytime I try to sleep, but this is difficult as my daughters try to keep me awake.
For me it is not so important to sleep, as long as I can take a rest. In the afternoon, I try to rest for two hours.
Next to sleeping a lot, massage also helps to recover well from training. When I train really hard, I make sure that I have daily massages.
---------------------
Work hard and get regular sleep ... that probably sounds like your parents but it's the truth..
The Schedule 2006
The schedule now has it's own page to keep it from getting buried on the post page.
It is the second link over on the right. >>>>>>>>>>>>>>>>>>>>>>
You can of course bookmark it under favorites if you are using windows so you can get at it even easier. I will try to link driving directions and maps to each entry. I have most of them up already.
The season starts in less than a week and we actually have two meets before school even starts. Considering that there are only six meets before conference and sectionals that means that a third of the season will be in the books before the boys even get their books.
heh
It is the second link over on the right. >>>>>>>>>>>>>>>>>>>>>>
You can of course bookmark it under favorites if you are using windows so you can get at it even easier. I will try to link driving directions and maps to each entry. I have most of them up already.
The season starts in less than a week and we actually have two meets before school even starts. Considering that there are only six meets before conference and sectionals that means that a third of the season will be in the books before the boys even get their books.
heh
Sunday, August 06, 2006
Sparse
The summer classic at parkside was last night. Shorewood fielded three runners and a soccer
player. Yes a soccer player. Come on people, that's pathetic.It was a little hot and muggy but everyone who came had a good time.
Andrew ran slow but was still in the top 20.
Sam G. arrived after the start but jumped in anyway, no time but definite points for effort. 
Heidi represented the girl's and averaged around 9 min a mile.
And Jordan W. ( sprinter/soccer) flashed his "legendary" kick at the finish.
The event ended with a picnic and prizes. 
There was also a truck full of stuff from Pond's ( the premiere shoe store in Illinois). Emily bought a pair of very nice spikes for $10. That was worth the drive all by itself.
Plan to be there next year. This is a great event.
Results are up over at Wisconsin Runner ( link is on the right ->)
Amber Alert !!
Officials are still looking for a white van, reportedly full of distance runners from Shorewood High School. Alledgedly driven by one Dom Newman. The van never arrived at the Parkside summer classic last night. Any one with information on either the missing runners or the wayward coach are asked to contact the Shorewood athletic department.
Wednesday, August 02, 2006
The new lounge
Ben and others have asked for a "chat room". I have been a little hesitant to explore this because I don't want to police it and I don't have the time or expertise to build one.
I have been persuaded to try a limited version on a trial basis. You will notice a new link on the right cleverly titled: "The Lounge". This link is to a dummy blog that I set up just for comments. You won't be able to start any threads but you can comment on and join any that are there. I'll keep this up under two conditions:
1. People actually use it.
2. That it doesn't get abused ( by which I mean no excessive swearing, no unduly scatalogical syntax, and no personal attacks on people on or off the team.
I will be just slightly more restrictive than dyestat.
If this proves popular it can be expanded.
-The management
Tuesday, July 18, 2006
Next race : Parkside Aug 5th
I don't know how many of you are running and or racing this summer, but sometimes it helps to run some of the courses that you will see during the season in a more relaxed low stress setting.
Last year Andrew ran in the Parkside CC Classic at the beginning of August. The meet is run on the parkside course which we will race on twice. There were a lot of good high school runners there as well as some people who were lucky to finish. It was a lot of fun and includes a free cook out afterwards ( hot dogs and chips etc..). The cost is $8 in advance and $10 at the gate. I think it would be great if we could get a dozen guys and girls to go down and compete. I would be happy to take a van full if anyone needs a ride. The race is on AUGUST 5TH
The link for the info and the sign up sheet is here.
http://www.wisconsinrunner.com/wccca/UWP_CC_Classic.pdf
This is of course still pre season and totally on your own.
Remember you can't wear your school uniform at any of these events.
Last years results are here if anyone is curious.
Also there is a race on August 12th
There is a decent run at Miller park on the 12th. The Hank Aaron state trail 5k. It is all asphalt and tends to be pretty fast. It is a small race but they hand out some pretty decent munchies and door prizes afterwards.
The info is here.
http://www.hankaaronstatetrail.org/Fun%20Run%20and%20Walk%201.html
You can't enter these once the season starts on the 14th so this is pretty much the last legal warm up.
Mark Your Calendars now.
The Schedule for 2006
Monday, August 14 Season begins
Saturday, August 26 West Bend Grade Level Challenge 8:30 am
Saturday, September 2 Rebel Invite- UW Parkside 9:30am
Thursday, September 7 Arrowhead Invite 4:15
Friday, September 15 Marquette Invite 4:00pm New course and a new date!
Saturday, September 23 Griak Invite, only the top 10 guys will go.
Saturday, September 30 Eagle Invite- UW Parkside
Saturday, October 7 Shorewood Invite, we will need help from the parents with meet management
Friday, October 13 Conference Meet @ Sheridan Park 2:30pm
Saturday, October 21 WIAA Sectionals Only the top 7 will run. New sectionals.
Saturday, October 28 WIAA State Meet, Only if the team places in the top 2 the week before.
Monday, August 14 Season begins
Saturday, August 26 West Bend Grade Level Challenge 8:30 am
Saturday, September 2 Rebel Invite- UW Parkside 9:30am
Thursday, September 7 Arrowhead Invite 4:15
Friday, September 15 Marquette Invite 4:00pm New course and a new date!
Saturday, September 23 Griak Invite, only the top 10 guys will go.
Saturday, September 30 Eagle Invite- UW Parkside
Saturday, October 7 Shorewood Invite, we will need help from the parents with meet management
Friday, October 13 Conference Meet @ Sheridan Park 2:30pm
Saturday, October 21 WIAA Sectionals Only the top 7 will run. New sectionals.
Saturday, October 28 WIAA State Meet, Only if the team places in the top 2 the week before.
Thursday, July 13, 2006
The longest day
Andrew is on his way back from China today. He will have already left Beijing at 4:30 pm this afternoon and will arrive in Milwaukee at 8:30 pm tonight. That's a long afternoon. And yes for those of you who are keeping track he may just get here in time to storm the bastille at 9:00... unless he whimps out.
Good luck to everyone else who is running ( after they help Dom out at the bike race of course).
UPDATE: Back in time. Andrew and Dennis ran together at the front and represented Shorewood well. Dennis came in around 15:50 and Andrew at 16:07. Not bad. Not bad at all.
Friday, June 09, 2006
Keep the memories not the uniform
Dom wants all of the uniforms back so that they can take inventory and order replacements if neccessary. He will be outside of the high school on June 22nd collecting. Please make arrangements to drop off your uniform at that time. He is threatening unspecified retaliation for people who forget or just can't be bothered.
Thank you for your cooperation.
Tuesday, June 06, 2006
Summer weights
WEIGHT TRAINING FOR ENDURANCE ATHLETES
To reach your maximum potential as a runner you need to go beyond simply logging miles on the road or trail. Competitive runners of all levels lift weights in the off-season and many continue throughout the year. The truth is that optimum performance demands entire body strength. For those whose limiter is Force, weight training should be a priority. A weight-training program should be progressive and specific to your individual needs. Utilize the concept of periodization to allow for adequate rest and recovery. Conditioning running-specific muscles can provide an increase of 10 to 33 percent in muscular endurance, the difference between finishing on the podium or the back of the pack.
CONTINUED
The ability to push for long periods is what separates elite runners from the rest. Strengthening slow-twitch muscle fibers permits them to do more work and reserves fast-twitch fibers for when you really need them. Lifting weights is also important for injury prevention and rehabilitation. It is recommended that during the season you complete no fewer than two weight lifting periods.
Warm up and stretch before each session, and cool down for 10 to 15 minutes and lightly stretch afterward. An adequate cool down decreases blood lactate levels and muscle soreness. Wait at least 48 hours between sessions, and remember to replace carbohydrates and fluids
Start with a conservative weight for your first session.
Ideally, you should be sore after the first session. If you are still sore for session #2, push it to later in the week. Soreness + Recovery = Adaptation. This is exactly what we want. Sessions 3 and 4 continue this adaptation.
Core Strength: rather than try to explain a routine in text, I would recommend asking a personal trainer for some recommendations. I will find some good references and post them. Core strength exercises are performed throughout the entire season.
Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:
{rest periods = 1 minute}
Bench or Vertical Chess Press (2x8)
Upright rows or shoulder press (2x8)
Seated Rows (2x8)
Bicep Curls (2x8)
Tricep extensions (2x8)
Dumbbell Swings (2x15-20)
Plate lifts (2x15-20)
Leg Sled (2x15) use light weights
Toe raises (sled 2x15)
Knee Drives (2x10)
Abdominals
Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:
1. Lift 2-3 times a week.
2. Intensity levels will “parallel” your mileage.
3. If there is an easy week of running, lifting that week will be backed off of.
July 9th- August 13th:
Schedule #2
{rest periods = 45 seconds}
Bench or Vertical Chess Press (2x12)
Upright rows or shoulder press (2x12)
Seated Rows (2x12)
Bicep Curls (2x12)
Tricep extensions (2x12)
Dumbbell Swings (2x25)
Plate lifts (2x25)
Leg Sled (2x20) use light weights
Toe raises (sled 2x20)
Knee Drives (2x15)
Abdominals
Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:
Rest periods will equal 30 seconds. Weight level will progressively drop.
{rest periods = 45 seconds}
Bench or Vertical Chess Press (2x20)
Upright rows or shoulder press (2x20)
Seated Rows (2x20)
Bicep Curls (2x20)
Tricep extensions (2x20)
Dumbbell Swings (2x25)
Plate lifts (2x25)
Leg Sled (2x20) use light weights
Toe raises (sled 2x20)
Knee Drives (2x15)
Abdominals
To reach your maximum potential as a runner you need to go beyond simply logging miles on the road or trail. Competitive runners of all levels lift weights in the off-season and many continue throughout the year. The truth is that optimum performance demands entire body strength. For those whose limiter is Force, weight training should be a priority. A weight-training program should be progressive and specific to your individual needs. Utilize the concept of periodization to allow for adequate rest and recovery. Conditioning running-specific muscles can provide an increase of 10 to 33 percent in muscular endurance, the difference between finishing on the podium or the back of the pack.
CONTINUED
The ability to push for long periods is what separates elite runners from the rest. Strengthening slow-twitch muscle fibers permits them to do more work and reserves fast-twitch fibers for when you really need them. Lifting weights is also important for injury prevention and rehabilitation. It is recommended that during the season you complete no fewer than two weight lifting periods.
Warm up and stretch before each session, and cool down for 10 to 15 minutes and lightly stretch afterward. An adequate cool down decreases blood lactate levels and muscle soreness. Wait at least 48 hours between sessions, and remember to replace carbohydrates and fluids
- Guidelines:
Start with a conservative weight for your first session.
Ideally, you should be sore after the first session. If you are still sore for session #2, push it to later in the week. Soreness + Recovery = Adaptation. This is exactly what we want. Sessions 3 and 4 continue this adaptation.
Core Strength: rather than try to explain a routine in text, I would recommend asking a personal trainer for some recommendations. I will find some good references and post them. Core strength exercises are performed throughout the entire season.
- Form: if you are unfamiliar with form for the exercises above, now is the time to learn. Ask a personal trainer or qualified friend to show you proper lifting technique for each of these exercise.
- Guidelines:
- 1st Set: Warm-up, very light. Stretch and rest 2-3 minutes.
- 2nd Set: Intermediate, heavier, but still light. Stretch and rest 2-3 minutes.
- 3rd Set: Work Set. Get aggressive with the amount of weight by picking a load that you can only lift about 8-25 reps. With a spotter, go to failure (you are unable to lift the weight by yourself), and then use the spotter to get 2-3 more reps.
Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:
- Lift 2-3 times a week.
- Intensity levels will “parallel” your mileage.
- If there is an easy week of running, lifting that week will be backed off of.
{rest periods = 1 minute}
Bench or Vertical Chess Press (2x8)
Upright rows or shoulder press (2x8)
Seated Rows (2x8)
Bicep Curls (2x8)
Tricep extensions (2x8)
Dumbbell Swings (2x15-20)
Plate lifts (2x15-20)
Leg Sled (2x15) use light weights
Toe raises (sled 2x15)
Knee Drives (2x10)
Abdominals
Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:
1. Lift 2-3 times a week.
2. Intensity levels will “parallel” your mileage.
3. If there is an easy week of running, lifting that week will be backed off of.
July 9th- August 13th:
Schedule #2
{rest periods = 45 seconds}
Bench or Vertical Chess Press (2x12)
Upright rows or shoulder press (2x12)
Seated Rows (2x12)
Bicep Curls (2x12)
Tricep extensions (2x12)
Dumbbell Swings (2x25)
Plate lifts (2x25)
Leg Sled (2x20) use light weights
Toe raises (sled 2x20)
Knee Drives (2x15)
Abdominals
Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:
- Lift 2 times a week.
- Only major change is your total volume should be decreased progressively.
- No leg sled or knee drives after October the 1st.
- During easy week of training, incorporate an easy week of lifting.
Rest periods will equal 30 seconds. Weight level will progressively drop.
{rest periods = 45 seconds}
Bench or Vertical Chess Press (2x20)
Upright rows or shoulder press (2x20)
Seated Rows (2x20)
Bicep Curls (2x20)
Tricep extensions (2x20)
Dumbbell Swings (2x25)
Plate lifts (2x25)
Leg Sled (2x20) use light weights
Toe raises (sled 2x20)
Knee Drives (2x15)
Abdominals
Injuries aren't fun
The Shorewood Boy’s Cross Country Guide to Preventing Injuries
We had an inordinate amount of injuries this last season, and we need to adjust what we’re doing to ensure that the incidence of injury – an inevitable part of running – is severely limited within our program. While winning championships is important and fun, it pales in importance to an athlete’s overall health. With that said, here are a few thoughts about general injury prevention…
CONTINUED
Nothing can guarantee perfect health, but attention to these details can definitely help tremendously. These are all quick and most are relatively-easily done remedies that can deal with injuries before they start. Please NEVER hesitate to contact Coach Newman at: drnew@hotmail.com
We had an inordinate amount of injuries this last season, and we need to adjust what we’re doing to ensure that the incidence of injury – an inevitable part of running – is severely limited within our program. While winning championships is important and fun, it pales in importance to an athlete’s overall health. With that said, here are a few thoughts about general injury prevention…
CONTINUED
- Make sure the coach isn’t an idiot. Or to put it a different way, make sure the workouts are structured to allow for a gradual increase in overall volume of training. While athletes can handle large volumes and high intensities of training, too much, too soon is a major cause of any injury. Don’t worry – I’m working on this aspect of it!
- Wear good shoes. New running shoes should be purchased at least three times per year for the normal year-round runner. Further, try to find a shoe model that works well and stick to it. Make sure it accounts for variance in your foot type (high arches, low arches, etc). As a general rule, “lightweight trainers” are not good for the amount of volume we do.
- Try to run on soft surfaces when possible. While it isn’t always possible, when you do have the chance, run on the grass on the side of the sidewalk (the street side – it’s public property) or on trails. Softer surfaces alleviate some of the pounding that causes injury.
- Eat a well-balanced diet. A diet consisting of regular water consumption, lots of fruits and veggies, dairy products and other carbohydrates can serve to keep runners healthy and help them recover faster when injuries do crop up. RUNNERS NEED MORE CALORIES THAN NORMAL PEOPLE DO! Make sure you eat a lot! THREE MEALS A DAY (AT LEAST!).
- GET CALCIUM! Make sure that you’re drinking enough milk and/or getting calcium in some other way. There are many good supplements out there – ask a doctor for the best ones and best ways to take them. Bone health is really important, and it starts with calcium!
- Get iron in your diet. Although this does not have much to do specifically with stress fractures, young runners are especially susceptible to anemia, a condition characterized by low iron levels. Its onset often means the loss of several weeks or months of quality training and racing. Red meat is the most direct source of iron, but other foods (spinach, beans, etc) and supplements can be used. Consult a doctor if supplementation is the preferred option. Most iron supplements should be taken with orange juice to speed absorption.
- Stretch regularly. Regular stretching can head off many injuries before they become a problem. Doing our normal drill work is also excellent flexibility work. These can be done on your own any time!
- Do regular core work. Our normal abdominal circuit should be part of any runners year-round core work. A strong core (abs, back, obliques) will head off numerous injuries.
- Get sleep. Sleep is often neglected by busy high schoolers, but regular sleep is always necessary for performance in school and in running. Eight hours is optimal, but not always possible. 6-10 is a good range, while always aiming for eight!
- Take a regular ice bath. This is in the “nice-but-not necessary” category. A regular bath, filled with about 6-8 inches of cold water and lots of ice for about 20 minutes can really help to speed recovery after long or hard efforts. Quick recovery helps reduce injury! Filling your top with cold tap water works just as well.
- Do yoga. Again, in the “nice-but-not-necessary,” but yoga has the potential to increase both strength and flexibility, which minimizes the risk of injury. (Andrew) ;)
Nothing can guarantee perfect health, but attention to these details can definitely help tremendously. These are all quick and most are relatively-easily done remedies that can deal with injuries before they start. Please NEVER hesitate to contact Coach Newman at: drnew@hotmail.com
Monday, May 22, 2006
The season starts on June 5th
There will be a short meeting on June 5th right after school for everyone who is planning to run next fall. The coaches will be handing out the summer work out schedules and we will be looking to recruit some new runners. mark your calendars and be there if at all possible !!
Wednesday, January 04, 2006
New season...New site
Okay, I started a new site for Track. It's cleverly called Shorewood Track and Field. There is now a link for it on the side bar. I tested it, it works. I've been cross posting a little on both sites but I will try to keep Track in one place and Cross country here. If you go, you will notice that the color scheme is a little garish ( ugly). If anyone wants to work on the color scheme let me know and I will give you access to the template.
Hopefully everyone is running again by now. The season is much closer than you think and it is a lot shorter than CC.
Cheers.
Hopefully everyone is running again by now. The season is much closer than you think and it is a lot shorter than CC.
Cheers.
Friday, December 30, 2005
How far did you really run?
The following link has been around for a while but may not have gotten enough attention. It is an off-shoot of the new google mapping technologies that lets you plot and measure your favorite running routes using the latest in satelite and GPS technology.
http://www.gmap-pedometer.com/
It's not really obvious how to use this.
You need to center the map on Wisconsin by double clicking and then zooming in on Shorewood. Once you have the area you need posted, hit the start mapping button; then double click on each point on the map that you want to mark. The rest is automatic.
You can see an example here: http://tinyurl.com/8jdl6
Enjoy!
http://www.gmap-pedometer.com/
It's not really obvious how to use this.
You need to center the map on Wisconsin by double clicking and then zooming in on Shorewood. Once you have the area you need posted, hit the start mapping button; then double click on each point on the map that you want to mark. The rest is automatic.
You can see an example here: http://tinyurl.com/8jdl6
Enjoy!
Tuesday, December 06, 2005
Cross Country or Mud Wrestling?
Apparently the conditions at NTN this year were a little wild. The oregon course ran about a minute slow. Heh.
Dom's list
Dom is under the impression that some of you might be running this winter. Even more implausibly he thinks that you might be actually running outside in the cold. Naturally he is concerned that you don't know how to dress yourselves. So for those of you who have been waiting to start running because you were unsure of the dress code... Dom has the following suggestions.
1. Dress in layers.
Dressing in layers will allow you to peel off or add layers as the temperature, wind,
and other conditions change.
2. Choose a highly-breathable base layer.
This is the layer of material that you wear closest to your skin. It should be made of a high-
tech polyester that "wicks" sweat away from your body. (cool max, dri-fit or polypro)
Wicking material will wick sweat away and decrease the chances of a severe chilling effect
if the temperature turns cooler and windier, or if you slow down or have to walk.
3. Wear a looser, second layer of breathable material.
The second layer adds extra insulation between your base layer and your outer layer.
Vents and zippers gives you maximum comfort in a wide range of temperatures. (pit zips)
4. Wear an outer layer of breathable, wind-resistant, water-resistant material.
Vents and zippers gives you maximum comfort in a wide range of temperatures.
5. Wear a breathable hat that can be pulled over your ears.
During cold weather, you lose up to 50 percent of your body heat through your head.
A breathable hat will decrease the amount of body heat lost.
6. Protect your ears and hands.
Mittens keep hands warmer than gloves.
Earmuffs and a hat that can be pulled over your ears are great tools to keep your ears
warm.
7. Wear Sunglasses ( esp. at night)
Sunglasses will provide protection against snow glare and wind.
8. Wear reflective gear.
Reflective gear will help you be seen by other pedestrians and motorists.
This is extremely important if you run at dawn or dusk.
9. wear running shoes with good outsoles/treads.
Winter roads are often slippery. Good outsoles will help you avoid slips and falls.
Good luck this winter with your training. Keep meeting as a group for a safe and fun run!
Dominic
Apparently colors are still up to you.
1. Dress in layers.
Dressing in layers will allow you to peel off or add layers as the temperature, wind,
and other conditions change.
2. Choose a highly-breathable base layer.
This is the layer of material that you wear closest to your skin. It should be made of a high-
tech polyester that "wicks" sweat away from your body. (cool max, dri-fit or polypro)
Wicking material will wick sweat away and decrease the chances of a severe chilling effect
if the temperature turns cooler and windier, or if you slow down or have to walk.
3. Wear a looser, second layer of breathable material.
The second layer adds extra insulation between your base layer and your outer layer.
Vents and zippers gives you maximum comfort in a wide range of temperatures. (pit zips)
4. Wear an outer layer of breathable, wind-resistant, water-resistant material.
Vents and zippers gives you maximum comfort in a wide range of temperatures.
5. Wear a breathable hat that can be pulled over your ears.
During cold weather, you lose up to 50 percent of your body heat through your head.
A breathable hat will decrease the amount of body heat lost.
6. Protect your ears and hands.
Mittens keep hands warmer than gloves.
Earmuffs and a hat that can be pulled over your ears are great tools to keep your ears
warm.
7. Wear Sunglasses ( esp. at night)
Sunglasses will provide protection against snow glare and wind.
8. Wear reflective gear.
Reflective gear will help you be seen by other pedestrians and motorists.
This is extremely important if you run at dawn or dusk.
9. wear running shoes with good outsoles/treads.
Winter roads are often slippery. Good outsoles will help you avoid slips and falls.
Good luck this winter with your training. Keep meeting as a group for a safe and fun run!
Dominic
Apparently colors are still up to you.
Thursday, December 01, 2005
State Video
Remember all of the FOX reporters and cameras at the meet this year? While apparently they aired the segment last night at 6:30. I missed it so i can't comment on the quality. However you can own your own official copy. That's right FOX is selling copies for $29.95 the link is :
http://gallery.bcentral.com/GID5132219P4666391-Boys-cross-country-tournament-highlight-film.aspx
It seems a little steep, but it could be good. Who knows. Please let me know if anyone actually saw it.
UPDATE: DR. Mahn purchased the DVD and was gracious enough to send me a copy. I would be happy to loan it out to anyone who is interested. Ask Andrew or give me a call.
http://gallery.bcentral.com/GID5132219P4666391-Boys-cross-country-tournament-highlight-film.aspx
It seems a little steep, but it could be good. Who knows. Please let me know if anyone actually saw it.
UPDATE: DR. Mahn purchased the DVD and was gracious enough to send me a copy. I would be happy to loan it out to anyone who is interested. Ask Andrew or give me a call.
State Pictures
The official poster of the meet with everyone's times and picture can be found at VIP's web site. There is a 10% discount if we order in the next ten days. The cost is around $4o.oo unframed. the link is :
http://vipis.com/store/e-store.html
This shows all of the pictures taken not the poster. I assume that Dom is organizing the actual poster.
http://vipis.com/store/e-store.html
This shows all of the pictures taken not the poster. I assume that Dom is organizing the actual poster.
Indoor mile
For those of you who can't wait for track to start... UWM is hosting a pair of indoor "meets" apparently anyone can show up, pay $10 dollars and run. It could be fun. The first one is this saturday.
Details:
UWM Open/Developmental Track and Field Meets
@ Klotsche Center, 3409 N. Downer Ave.
Saturday, Dec. 3, 2005 - 9 a.m.Friday Jan. 20, 2006 - 6 p.m.
Running Events
3000m
55m dash
55m high hurdles
Mile run
200m
600m dash
Field Events (will start after completion of running events)
High Jump
Shot Put
Pole Vault (MUST BE 18 YEARS OLD TO COMPETE - BRING PROOF OF AGE, Jake)
Triple Jump - Jan. 20
Long Jump - Dec. 3
*** An entry fee of $10.00 per athlete will be required on race day. Awards will be given to men's and women's champions this year. Doors will open one hour before the start of the meet. ¼" spikes only. Men's and women's heat races will be run in each event, unless entry numbers or time constraints warrant combining given races. Call ahead if weather conditions are questionable at (414) 229-2567 or (414) 229-5149.
Entries will be accepted at the door.
Thursday, November 17, 2005
Thank you!
I just want to take a moment to say thank you again to all of the people who helped with this site by providing pictures and stories and technical advice ( you know who you are). I would also like to thank the coaches who put so much effort and time into the season. I'm not sure everyone realizes just how little they are paid for what they do. And I want to thank all of the parents who hosted or helped out with the dinners. The CC teams do spaghetti dinners better than any other team I have ever seen. It's a great tradition.
Thanks everybody!
Like the athletes this site will take the winter off. I will be making some format changes in
January that I hope will make the site a bit more user friendly and easier to get around. If you have any specific requests or pet peeves please let me know so that I can address them with the overhaul. I plan to start posting again when the indoor season starts which for me coincides with the Shorewood Invite at UWM. Track is a bit tricky though because the team is so much bigger and because there are a number of 'teams' within the team. I plan to focus on the distance runners because I understand their events. It would be nice if someone would volunteer to follow and write about the sprinters and field athletes. Let me know if you have an interest.I will leave an "open thread" at the top if anyone wants to use it as a message board. I think that some people had trouble with this feature because it uses a pop up box and gets disabled if you have a pop up blocker running on your system. You will have to disable the pop up blocker until I reconfigure the pages.
Finally, all of the pictures here and in the slide shows can be downloaded and printed. On the slide shows, after the show loads you can click on the "album" feature which has a download option. Once you have them on your computer you can save them on a disk and take it in to Wallgreens. They have a machine that accepts any and all types of discs. It costs 29 cents a print for the one hour option. Conversely you can send them electronically to Wallmart and pick them up later in the day. Wallmart charges 19 cents per print.
See you all in the spring !
Wednesday, November 09, 2005
Subscribe to:
Posts (Atom)