Six Flags Wild Safari Invitational Information

Saturday September 24th is our race at Six Flags Theme park.

You will be racing in the morning through a path in the Wild Safari. Then we ALL will be entering the park to enjoy a day as a team for 3-4 hours. Below is information on how to get discounted tickets. Everyone must purchase a ticket ahead of time or have a season pass.

Everyone must also return the medical waiver form that I will distribute at practice.

1. Ticket to theme Park

2. Medical Waiver Form

Both are required for this race.

Although we didn't attend this race last year, this traditionally has been a great team bonding day before we enter October racing. If you can't attend I need to know now as race fee are due soon. 

**If you want go home not on bus after race before we enter park, you will need a letter stating who will be driving you home, have it stamped and approved by DEL**

Six Flags Great Adventure is offering a special rate for athletes, coaches, friends and families.  You can buy admission tickets to Six Flags Great Adventure online for the discounted rate of $32.99 + tax that are valid on September 24, 2016 only.  All tickets must be purchased online ahead of time to get the discounted admission ticket.

Admission tickets to the Theme Park will be offered at the main gate the day of the event for the discounted price of $34.99 + tax.  These tickets will be available for purchase at Guest Relations with a coupon you can get at the check-in table at the meet.

General admission price at the main gate for the theme park and safari is normally $66.99.

Here is the information on how to purchase tickets:

Please visit https://www.sixflags.com/greatadventure?promo_code=RUN299 or go to the Six Flags Great Adventure website and enter the promo code RUN299 in the upper right hand corner of the page

Upcoming Weeks.

As I noted today, there will be no more workouts posted on the blog. If you need them you will have to contact me directly via remind 101 or email.

Below is our schedule for the upcoming 2 weeks.

This Wednesday -Friday (August 24th -26th) is our "All Star break". We will not be running and every one should use this time period to make sure you are 100 percent healthy for upcoming season unless told otherwise. Some will be invited to a Thursday workout at Holmdel park in the evening. I will talk to those people individually and that practice is mandatory for them.

The following Tuesday (August 30th), Thursday (September 1st) and Friday (September 2) are evening practices that start at 6. Please clear your schedule. If for any reason you can't make those evening practices you are to go to RBR at regular practice time and see me inside guidance for the workout. Everyone is running these days either in the morning or evening.

We are too close to season to have unexcused absences costing us races. I must be notified when you can't make it. (Only illness, family, school or prearrange agreements qualify as excused)

Lastly, I have opened up the remind 101 so you can reply directly back to me, but if it is not used properly I will revert back to email communication only.

Tip of the day: Many runners never train fully to their potential because of the fear of failure. They tell themselves they only failed because they didn't really try. Reality for runner is not trying is the failure. Let go of this fear to find real success.

Reservior Weekend

Today we did a 25-30 minute recovery run with 8 strides in our spikes. If you don't have spike you want to visit a specialty run store and get them before season starts. You may have to order them at this point so don't delay.

We finished up with our Mrytl exercises, weight room (you can email for exercises) and 1 minute core and ab routine.

**Paperwork that we received from DEL yesterday is due in ASAP. If you don't have the paperwork you must stop by DEL office next week to pick up**

Tomorrow we are at the Manasquan Reservoir at 7:30 for our long run. If you have never ran there is definitely worth the drive. We are meeting in the visitor center parking lot. See https://www.monmouthcountyparks.com/ for directions.

Tip of the day: DON'T DRINK ALCOHOL. Not only are you underage, but alcohol significantly impairs sleep quality and hydration levels, as well as recovery.

Welcome Windsor & Important time reminder

Today we did a straight run will six hills in the middle. We used Windsor hill as our hill. The pace should stay the same through out the run. Nice and relaxed. Everyone should try to go for 40-50 minutes.

**IMPORTANT REMINDERS**

Next Wednesday -Friday (August 24th -26th) is our "All Star break". We will not be running and every one should use this time period to make sure you are 100 percent healthy for upcoming season unless told otherwise. Some will be invited to a Thursday workout. I will talk to those people individually.

The following Tuesday (August 30th), Thursday (September 1st) and Friday (September 2) are evening practices that start at 6. Please clear your schedule. We are too close to season to have unexcused absences costing us races.

See everyone tomorrow at 7:30 at RBR. We will be lifting, recovery running, and stride work. Please bring your spikes if you have them so we can get used to wearing them during strides.

This Saturday is at Manasquan Reservoir so arrange rides now.

Tip of the day: Don’t eat or drink anything new before or during a race or hard workout.
Stick to what works for you. “Your gastrointestinal tract becomes accustomed to a certain mix of nutrients. You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added.”

Track Tuesday

Here is what did today and the plan for Wednesday. Don't forget tonight there is team bonding at 6pm at the Wimmers house. You will be watching the Olympics together and ALL should do their best to attend. See you Thursday.

A quick reminder: Any Freshman or Juniors that missed baseline concussion testing, the make up date is this Wednesday, August 17th from 1-5.

Tuesday - Start with Lunge Matrix

Lift - 3 x 8 inclined bench, bent over rows, barbell squats, and 3 x 12 calf raises
Run - 400m 90s break, 800m 2min break, 1200m 2.5min break, 1200m 2min break, 800m 90s break 400m. All run at current 5k fitness pace. Every split should be even.
2 mile/15-20 minute cool down.
All should finish with 1 min, core and ab routine.

Wednesday - Choice day
1. 40-50 Minute recovery run with 4 strides (2 backwards) - pace should be conversational meaning you can comfortably talk to a running partner.
2. 40 -50 Minute cross train
3. Rest Day

Tip of the day: Simply looking down at your sneaks or turning your head while running to check out the competition can waste precious time. Instead, focus forward—about 10 to 20 meters in the distance—and keep those eyes on the prize.

Time Trials

Congrats to Claire McEvoy and Kristen Wimmer who are the 2016 Girls XC Captains. I am confident both of them and the rest of our upperclassman will lead with the traditions they were taught.

Below is a list of top finishers from the 2 mile time trials. We have a few more that will have the opportunity to run one in the future but this is a great start as today was a very fast day on a tough humid day to run. If you are not on the list below or not where you want to be on the list below do not get discouraged. This is a very long season. The people that run consistently, healthy and smart always find a way to their goals.

1. Charlotte
2. Catherine - will be given choice to run freshman or varsity at beginning of season
3. Kristen H.
4. Laura
5. Heather
6. Edith
7. Christina
8. Claudia - will be given choice to run freshman or JV at beginning of season
9. Kristen W.
10. Victoria
11. Phoebe
12. Mairead

Times are not listed because we are learning to focus more on team goals which are only determined by place not time. You will run your fastest when your running for others.

Please note Varsity is top 7 only. However you can earn a varsity letter by hitting specific times at specific courses that we will review together as the season goes on.

**Reminder: Tomorrow at 6pm there is a team bonding session at the Wimmers. You will be getting together to watch the Olympics**

PYP Camp Experience 1

Written by Cameo Mooney

Cross country camp helped me in more ways than one. They say running is half physical and half mental. Physically, the running was hard and the pacing was a large focus. Most of the runs were around 7:30 pace and though I was near the back of the pack, I finished each run feeling accomplished. It wasn't just the soreness after a run that helped though. It was the realization that I was running at my formerly known "race pace" for a regular run. It wasn't easy, but it didn't take everything out of me. The coach from Southern Regional talked about racing when he came to speak to us. He said that he sees too many people get caught up in trying to run specific times and forgetting why they are there in the first place. When you toe the line, you should be prepared to race. Not just run what you believe is your fastest. Race. Beat the girl in front of you. Then beat the girl in front of her. Or even stick with a fast girl and tell yourself to stay with her at all costs. It wasn't until after this speech that I really thought about my pacing. I was running fast because I was just trying to stay with everyone else. I simply had to. Whether by fault or by coercion, I hope to think the same way in real races. I hope everyone thinks this way during races. You don't have to know me too well to know it has been a hard time for me mentally this summer. I didn't have a reason and I didn't know how to fix something so obscure. All runners have their downs but I was tired of the same lectures about just being the best I could be at the time. I was worried my mindset would change camp, but thankfully it was the other way around. I finally feel ready to race this season. My individualistic mentality towards races is now fully team oriented. It doesn't mean as much to go to big races if your team isn't right along side you. I always had the best interest of the team in mind, but I now feel like the team is even ahead of my personal goals. Multiple coaches talked about the importance of the family vibe and the need for a good leader. Good leaders are not necessarily the fastest girls or the ones that tell you what to do. We have a coach to do that part. A good leader is someone you can go to when you're having a bad day. Someone who makes each individual feel like an important part of the team. My roommate had been the captain of her team since freshmen year because she knew the girls and helped everyone when they needed it. I will definitely keep all of this in mind when voting for captain this year. Camp taught me leadership and positive mentality. Overall, Push Your Pace was a good vibe and I hope we get more than three girls to experience the same next summer.

Humid Thursday

Today we did some interval running. If you missed please be careful doing it on your own. It is very humid out. Make sure you are hydrating and properly taking care your body.

**Remember first Friday workout starts tomorrow. See you then**

Thursday
Top group- 2 miles 3 minute break, 1 mile, 3 minute break, 2 miles and cool down. All miles should be run at same pace

All others - 2 x 2 miles with 4 minute break.
All should finish with 1 minute of core and abs.


Tip of the day: Use a foam roller three times a week to improve flexibility it helps reduce injury better than static stretching.

Home

For those that couldn't make it here is your workout and Wednesday's plan.  If you haven't already done so make sure you have given your parent's email address to either Claire or Kristen so our team parents can start organizing pasta parties and post race snacks.

Please remember we are adding Friday to our workout days from this point forward.

Tuesday
All-  50 push ups, squats, and your lunges matrix (sets of 6) or make it weight room to lift.

3 x 8 bench, 3 x 12 calf raises, 3 x 8 Tricep extension, 3 x 10 kettlebell squats

Finish with 4 x 200 , a 25 minute tempo run and 1 minute of core and abs.

Wednesday - Choice day
1. 40 Minute run with 4 strides (2 backwards) - pace should be conversational meaning you can comfortably talk to a running partner.
2. 40 Minute cross train
3. Rest Day

Tip of the day: Runners who don't get 8 hours of sleep per day are 1.7 times more likely to get injured. So get to bed at a good hour BUCS! 

Out of town

Today we did mile repeats with 2 minute breaks in between. Everyone should do one more mile repeat than they did the previous week. This would put most of you at 4 with the top group at 5.

I am going out town today and will be back for Tuesday's morning practice. Coach Guderian will be holding down the fort until I get back with our usual Saturday Long run and workout on Monday at 6PM.

Until then here is the plan while I am gone. Remember time trails and more importantly season is right around the corner. Getting in workouts when healthy enough to do so is how we succeed.

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.

Sat

Long run at Holmdel Park at 7:30. Add five minutes to your longest run so far.

Sunday  - Rest!!!

And Monday Coach Guderian will have the plan. See you all Tuesday.

Tip of the day: Ice bathing and isolated icing help to fight the microtrauma of the muscles caused by high mileage and speed work. Microtrauma, in the form of small tears to the muscle fibers, can leave runners feeling sore and stiff. The cold of the ice bath helps to reduce swelling and draws blood to the sore areas, which may hasten the healing process.

To ice bathe correctly, fill your tub with cold water and add ice until the water temperature is around 55 to 60 degrees Fahrenheit. Adjust the temperature to be a little warmer if you aren't used to frequent ice bathing.

Submerge your body from the waist down in the tub and remain for about 10 minutes, gently swishing your legs back and forth on occasion to keep the water from warming up.

8/2 & 8/3

Today we worked in the weight room (it is on the board in there) and went for a recovery run where you were encouraged to find some hills. If you haven't already done so make sure you have given your parent's email address to either Claire or Kristen so our team parents can start organizing pasta parties and post race snacks.

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

Tuesday
All- 2 x 10 leg swings, 40 push ups (sets of 10), 60 squats (sets of 12), and your lunges matrix (sets of 6) or make it weight room to see lift.
Finish with 20-25 minute recovery run (hills encouraged), 4 up hill strides and 1 minute of core and abs.

Wednesday - Choice day
1. 40 Minute run with 4 strides (2 backwards) - pace should be conversational meaning you can comfortably talk to a running partner.
2. 40 Minute cross train
3. Rest Day

Tip of the day: Runners who only run are prone to injury. Cross-training and weight training will make you a stronger and healthier runner. Low and non impact sports like biking and swimming will help build supporting muscles used in running, while also giving your primary running muscles a rest.