Important Dates & Monday Plan

Here are some important dates to keep in mind.

August 1- ALL physical paperwork should be into RBR today, if it is not get it in ASAP. NO EXCUSES. Not handing it in on time to be cleared for official practices could mean you aren't cleared for time trials and therefore not able to make Varsity for start of the season.

August 10 -17 from 1-5: ALL freshman, juniors, and 1st season RBR athletes must go to one of these two days to do baseline concussion testing. If you don't do your baseline concussion testing, no participating in RBR sports. It is that simple. If for some reason you can't make these dates please contact our athlete trainer Christina Emrich (cemrich@rbrhs.org)

August 15: Start of official practice. Attendance is MANDATORY (even if injured). Absences must be excused in advance by Coach Desiere. Unexcused absences will be tallied & will result in suspension from races.

Today Monday, August 1st we did an out and back run. This one is very simple. Run out in one direction 25 minutes (freshman 20 minutes) and try to run back to the starting point faster than you got there.

All should finish with 5 strides and 1 minute of the core and ab routine.

Tip of the day: “You must listen to your body. Run through annoyance, but not through pain.” —Dr. George Sheehan

End of week 4

Today we worked in the weight room (it is on the board in there) and went for a team building run of loops at meadow ridge. This Saturday we will be meeting at Thompson Park in Lincroft. See https://www.monmouthcountyparks.comfor directions.

For those that couldn't make it here is your workout and Fridays plan.

Thursday 

All- Three one mile loops with 3 minutes break or a 35 minute tempo run.

Finish with 1 minute of core and abs.

Weight room work out- Light wieght Endurance lift

• 3 x 10 Dumbbell Flys
• 3 x 12 Bent over row
• 3 x 15 Calf Raises
• 3 x 12 Step Up

Friday
Freshman: 35 minute progression  run- start slowly and get faster every 5 minutes

All others - 45 minute progression run - start slowly and get faster every 7 minutes

Finish with Myrtl workout and 1 minute of core and abs.

Tip of the day: If you've just done a strenuous workout, one of your next two meals should be a solid protein meal, which helps your muscles rebuild themselves. Add a hearty green salad and fresh vegetables to replenish your system with valuable minerals.

Team Building Continues

Today we worked in the weight room (it is on the board in there) and went for a team building run up tower hill in groups of 4. The team building runs will continue Thursday. Believing that running is a team sport and the power of bonding with each other is something that separates us from other teams.

For those that couldn't make it here is your workout and Wednesday plan.

Tuesday 
All- 2 x 10 leg swings, 50 push ups, 50 squats, and your lunges matrix (sets of 6)
Then find a hill and climb it 4 times with 30 seconds break at the top - jogging recovery to the bottom.
Finish with 15-20 minute recovery run and 1 minute of core and abs.

Wednesday - Choice day
1. 40 Minute Recovery run with 6 strides ( 2 backwards)
2. 40 Minute cross train
3. Rest Day

Tip of the day: When you are running make sure you are not looking up or down. Focus on keep your head steady and your eyes ahead of you to help open you breathing passages and maximize oxygen to your lungs.

FUNday Monday

Today we did a 40 minute group Indian run (old school) in teams of 4 in which the always changing leader dictated pace. We will be doing similar group type of runs most of this week, so If you can't make it I will have alternative workouts for you.

Monday
For All - 40 minute Fartlek with 4 two minute pickups and 3 minute jogging recovery in between. Feel free to take two 1 minute walking breaks somewhere in the run.

Finish with rolling, stretching  and do 1 minute intervals of core and abs.

Tip of the day: Take a hot bath or relax in a hot tub after your workout if you can. Soaking your legs warms your muscles and relaxes them back into their normal shapes. A shower doesn't work as well, unfortunately, but it's still good for your legs if a bath is out of the question.

Mile Intervals

I hope everyone had a great time with the team on Wednesday and thank you all for coming to a very successful Spike night.

If you missed it here is what we did today and your plan for tomorrow. See everyone Saturday at 7:30 @ Holmdel Park. We meet in the parking lots by the gazebo.

Thursday:
Newcomers: 3 cruise miles - Run a mile, take a two minute break, run another mile about 5-10 seconds faster than previous mile....repeat. Do 10 minute cool down after.
Returners: 3 cruise miles with 20 minute recovery/cool down run after.
All should do 1 minute intervals of core and abs.

Friday
Newcomers: 35 minutes recovery run - 4 strides
Returners: 45 minutes recovery run - 5 strides
All should do Myrtl workout and 1 minute intervals of core and abs.

Tip of the day: Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.

Week 3 Cont.

Can't believe almost 3 weeks have already gone by, but I am excited about where our team is physically as our aerobic base grows and our overall strength increases.

Remember WEDNESDAY from 6-8 is our Team Spike Night at Roadrunner in Shrewsbury. All should do their best to attend as it is an important fundraiser for our team.**

If you missed it here is what we did today and your plan for tomorrow. See everyone Thursday at 7:30 @ RBR.

Tuesday:

We started in the weight room, but for those who missed you can do 50 push-ups, squats and lunges in any sets (no more than ten) you like.

Newcomers: 30 minutes run by feel (this means as fast as your body will let you run comfortably)
Returners: 35 minutes run by feel

All should do 1 minute intervals of core and abs.

Wednesday:
Newcomers: 35 minutes recovery run  - 5 strides or rest - Choice day
Returners: 45 minutes recovery run - 6 strides

All should do 1 minute intervals of core and abs.

Tip of the day:  For downhills - Use gravity here and allow your body to take a longer stride with each step. Relax your leg muscles and focus on leaning forward into the hill and landing softly to avoid jarring your knees and other joints.

Metcon Monday

Here is the run we did today in case you missed it. See everyone Tuesday @ 7:30 @ RBR.

Freshman/Newcomers- 35 min Metcon Fartlek. You will do 3 pick ups of 2 minutes with 3 minutes jogging recovery. Before each pick up do 5 push up, 5 squats, and 20 mountain climbers.

Returners- 40 minutes Metcon Fartlek. You will do 4 pick ups of 2 minutes with 3 minutes jogging recovery. Before each pick up do 5 push up, 5 squats, and 20 mountain climbers.

Varsity Returners - 45 minutes Metcon Fartlek. You will do 5 pick ups of 2 minutes with 3 minutes jogging recovery. Before each pick up do 5 push up, 5 squats, and 20 mountain climbers.

All should complete 1 minute core and ab routine.

** Reminder: WEDNESDAY from 6-8 is our Team Spike Night at Roadrunner in Shrewsbury. All should do their best to attend as it is an important fundraiser for our team.**

Tip of the day: Sleep one extra minute per night for each mile per week that you train. So if you run 30 miles a week, sleep an extra half hour each night. The average person needs seven and a half to eight hours of sleep, so increase that amount when you’re training.

Myrtl Workout for Friday

Here are the exercises and run we did today. If you can get to the gym to lift, please remember to focus on form rather than trying to do more weight than you can.

I will see everyone Saturday @ 7:30 @ Shark River Park  (Schoolhouse Road entrance) for our long run. See https://www.monmouthcountyparks.com/ for directions.

3 x 8 - Lat pull down, Tricep extensions, walking lunges
3 x 30 second - Fast arms,
3 x 6 - Box Jumps (make should step down, not jump off)
3 x 10 -Step ups ( 5 on each leg)

Freshman/Newcomers - 30 minute progression run starting slowly and getting faster every 6 minutes.
All returners - 35- 40 minute progression run starting slowly and getting faster every 7 minutes.

All should do 1 minute intervals of core and ab routine.

Friday

All should started with these Myrtl Exercises demonstrated in the video below that help strengthen our hips.

Freshman/Newcomers - 30 minute recovery
All returners - 40 minute recovery

All should do 4 strides (2 backward) and 1 minute interval of core and ab routine.

Tip of the day: Shorten your running stride: Doing this while increasing your footstrike cadence may help you generate better stride mechanics because you’ll be putting a lot less load on your feet, shins, knees, and on up the kinetic chain. Count your footstrikes on one side for 1 minute. A good number is 85 to 90 strikes of one foot per minute.

1st Lift

Great job first day in the weight room. Here are the exercises and run we did today. If you can get to the gym the lift, please remember to focus on form rather than trying to do more weight than you can.

3 x 10 - bench, shoulder press, and bent over rows

3 x 6 - Single leg Romanian dead lifts.

3 x 8 - Kettle bell sumo squats jumps

3 x 12 - calf rasies

Freshman/Newcomers - 25 minute tempo.
All returners - 35 minute tempo

All should do 2 sets of 10 legs swings and 55 seconds intervals of core and ab routine.

Wednesday:
Freshman/Newcomers: REST DAY
All returners: REST  DAY or 30 minute cross train. - Choice day

THERE ARE ONLY 3 DAYS LEFT TO ORDER YOUR TEAM GEAR. EVERYONE SHOULD ORDER AS OUR TEAM COLORS ARE REQUIRED AT PRACTICE. HERE IS THE LINK. https://team.sportsparadise.net/ 

Tip of the day: After a run it is important to eat a good amount of protein within 30 minutes to help your muscles properly build and recover from your workout.

Spike Night

Here is what we did today in case you missed it.

Freshman - 30 minute fartlek w/ 2 90 second pick ups/2 minutes jogging break between pick ups.

All returners - 40 minute fartlek w/ 3 90 second pick ups/ 90 second jogging break between pick ups.

All should do joint mobility and 50 seconds intervals of core and ab routine.

IMPORTANT DATE TO SAVE - WED JULY 20th, @  6pm is our team Spike Night at Roadrunner in Shrewsbury. This is a very big fundraiser for our team and a great opportunity to pick up proper running sneakers and racing spikes for the season. See everyone tomorrow at RBR at 7:30!

Long Run/Sunday

Awesome job for our first long run and our 1st week is officially complete. Solid job lady bucs

If you missed it here is what we did today and your plan for tomorrow. See everyone Monday at 7:30 @ RBR! This week we will introduce the weight room.

Saturday:

Newcomers: 40 minutes 

Returners: 50 minutes
Varsity Returners: 55 minutes
All should do 45 seconds intervals of core and ab routine. Change it up from what we normally do. 

Sunday

Everyone should do either a 25 minute recovery run or a 35 minute cross train. This means bike, row, elliptical, or swim. The cross train is my preference if you have access to the equipment.

Tip of day: On a rainy day save your running shoes by placing a paper towel or newspaper in the them to help dry them out after your run.

Weekend Plans

Much better weather for our second day. Don't forget sunscreen when running on days like today.

If you missed it here is what we did today and your plan for tomorrow. See everyone Saturday at 7:30 @ Pier Village in Long Branch for our first long run of the year! We will meet on the boardwalk next to McLoones.

Thursday:

Newcomers: 30 minutes or 3 miles - whichever comes first

Returners: 35 minutes with a 5 minute tempo pick up in the middle.
Varsity Returners: 40 minutes with 5 minute tempo pick up in the middle
All should do 4 strides, 3 x 10 squats, lunges and push ups & 40 seconds intervals of core and ab routine.

Friday:

Rest day. Extra naps are encouraged. We recover best when getting lot of sleeps. Absolutely no running! Recovery is just as important to the process of getting better as our runs are.

Tip of day: Practice breathing properly. Put your hand on stomach and make sure you stomach expands when you breathe in. This confirms that you are using your diaphragm to get optimal oxygen intake.

First Workout and Wednesday Plans

Great attendance for the first day of XC. It was great to see so many familiar faces and to meet all the new runners.

If you missed it here is what we did today and your plan for tomorrow. See everyone Thursday at 7:30 @ RBR. 

Tuesday:

Newcomers: 30 minutes or 3 miles - whichever comes first

Returners: 35 minutes. -All should do 30 seconds intervals of core and ab routine.

Wednesday:

Newcomers: 20 minutes or 2 miles - whichever comes first.

Returners: 40 minutes - All should do 35 seconds intervals of core and abs.

The pace for Wednesday should be a little faster than today. You should be able to talk to someone, but should not want to hold a full conversation.

Tip of day: Try to drink nothing but water as a runner. Drink about half your body weight in fl. oz per day.