Mile Repeats

Today we started our Mile Repeats. That means you run a mile....take a 2 minute break...run another mile 5-10 seconds faster than your previous mile. Then we went to the weight room and the workout is still up on the board if you can make it there in the afternoon.

Varsity returners - 4 mile repeats and cool down
Everyone else- 3 mile repeats and cool down
Everyone should do core/abs

**Physical paperwork is due into the nurse by August 1**

Tip of the Day: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that’s high in protein and fat. You can also grab a small snack that’s low in fat and protein but high in quick carbs 15 to 60 minutes for a run.

      

AUGUST IS NEAR

Today we did 5 hill repeats in pairs after warming up and about a 10 to 20 min run after. Then we went to the weight room and the workout is still up on the board if you can make it there in the afternoon.

Here is the plan for the rest of the week.

Friday: (I prefer the cross train!!)
Varsity returners - 4 to 5 mile recovery run with 5 strides or 50 minutes of cross training
Everyone else- 3 mile recovery run with 5 strides or 35 minutes of cross training
Everyone should do core/abs

Saturday:
ALL- Long Run at Holmdel Park - 5 minutes shorter than your longest run so far, MYRTL routine, & core/abs. Long Run is our most important run of the week- DON'T SKIP IT.

Sunday:
REST DAY

Reminder: Once August Starts we add in Fridays at RBR!

         

7/24

Today we worked in the weight room (It is on the board and Provine is there in the afternoon if you want to go on your own) and then went for a Fartlek Run.

Varsity Returners: 40 minute fartlek. Picks up of 30 60 90 60 30 with 90 seconds recovery paced breaks.
Returners: 30 minute fartlek. Picks up of 60 90 60 with 90 seconds recovery paced breaks.
Newcomers: 25 minute. One Pick up  90 seconds.

All should do: 4 sets of burpees for 15s, 30s, 45s and 1 min with equal breaks. And Core/Abs routine.

Reminders:

1. All physicals are due in RBR by August 1.

2. Spike Night is Wednesday at RoadRunner in Shrewsbury starting at 6. The team will be meeting before hand for some food, and I believe they also buy pizza for you at Roadrunner.




     

4 Day Plan

Today we worked on the track continuing our progressive running and using the bleachers to get some strength work in. After we went to the weight room and the workout is still up on the board if you can make it there in the afternoon.

If you couldn't make it today the workout can't be replicated without the bleachers. You should just try to a 30 to 35 minute tempo run (try to run progressively or getting faster as you go) and 50 squats, lunges and push-ups in set of 5.

We will not be meeting again until Monday (Please try to run with at least one teammate or more if possible over this break) so here is the plan until then:

Friday:
Varsity returners - 4 to 5 mile recovery run with 5 strides or 55 minutes of cross training
Everyone else- 3 mile recovery run with 5 strides or 40 minutes of cross training
Everyone should do core/abs

Saturday:
ALL- Long Run at a park of your choice - 5 minutes longer than you have run for yet continuously, MYRTL routine, & core/abs. Long Run is our most important run of the week- DON'T SKIP IT.

Sunday:
REST DAY

Tip of the Day: A little goes a long way. If you do 10 extra push ups, squats and lunges before bed each night with some stretching that is almost an extra 1200!! reps of each through the season. Think about what a difference that can make.

                 

Progressive Running

We started our progressive running which helps teaches our body to get faster as we run.

Today we did an out and back run. Run out 15 to 20 minutes in one direction, then turn around and try to get back to the start pointing faster than we went out.

We did the our lunge matrix before the run and our core/ab routine after. See everyone tomorrow!

Tip of the day: Without good technique you’ll hit a speed ceiling. “Your posture should be standing tall by holding your hips high, and lean forward slightly from your toes. You should be able to draw a straight line through your ears, shoulders and hips. You want to minimize lateral movement at your shoulders and hips, and minimize torso movement by dropping your shoulders and driving your arms backwards from the shoulder joint.”

Weekend Plans

Today we did a 35 minute fartlek run with eight 30 second pick ups in the middle and 1 minute jogging recovery in between pickups. Then we hit the weight room (it open 1:30- 4:00) and the workout is on the board. If you cant make the gym then try 50 squats, lunges and push-ups in sets of 10 instead.

Friday - Choice day

1. Recovery run 3-4 miles with 5 strides

2. 45 minute Cross Train - This is my preference for all newer runners.
All do 50 seconds Core/Ab Routine

Saturday we will be meeting at 7:30 in Long Branch at Pier village at the gazebo next to McLoones. After practice the team is planning on getting food at Playa Bowls for some good old fashion team bonding.

               

Tip of the Day: Back off at the first sign of injury. 2 to 4 days off is better than missing a month or two. Take regular rest days.

Week 1 Complete

Today we finished week one with a recovery day. Newcomers should run a comfortable pace for 25 minutes while returners should go for 35 minutes. All should do 4 strides and core/abs.

We also introduced legs swings, joint mobility and foam rolling to help aid our recovery. Tomorrow is a well earned rest day. Rest and recovery are just as important to getting better as working out.

**https://teamlocker.squadlocker.com/#/lockers/41616 - All Gear is to be order no later an July 18, but please do it sooner than later. Everyone should try to order at least 1 long sleeve and 1 short sleeve item.**

          


Tip of the day:  Maintain a short, quick stride. Do not try to lengthen your stride; avoid reaching forward with your foot, which can lead to over striding and will set you up for injury.

Important Reminders & Monday Weight Room

Today we did a 30 to 35 minute run with two 4 minute tempo paced pick ups in the middle followed by our first weight room session. The weight room is open throughout the day (1:30 - 4:00) or you can do 50 squats, lunges and burpees in 5 sets of ten each.

Here are some important reminders of upcoming deadlines:

1. http://xcucamp.com/ - Sign up for Camp ASAP if you plan on going. Team discounts are available. 

2. https://teamlocker.squadlocker.com/#/lockers/41616 - All Gear is to be order no later an July 18, but please do it sooner than later. Everyone should try to order at least 1 long sleeve and 1 short sleeve item.

3. https://www.rbrhs.org/Page/187 - All physical must be complete and paperwork handed into the nurse no later than August 1st.

Tip of the day: Land on your fore foot -Running can essentially be distilled into a series of single-leg jumps—which can be very hard on your joints. This is especially true for runners who are heel-striking—analysis shows that even on hard surfaces, barefoot runners who strike with their forefoot generate smaller collision forces than heel-foot strikers.

                                   

A New Start & Friday Plan

It was great to be back together today and start off the season with such a strong turnout at RBR. If you missed it here is what we did today and your plan for tomorrow. See everyone Saturday at 7:30 @ Thompson Park in Lincroft.

Thursday:
Newcomers: 25 minutes or 2.5 miles - whichever comes first
Returners: 35 minutes. -All should do 30 seconds intervals of core and ab routine.

(We also went over lunge matrix which can be seen in video demonstration in link at bottom of page.)

Friday:
Newcomers: 20 minutes or 2 miles - whichever comes first.
Returners: 35/40 minutes - All should do 35 seconds intervals of core and abs. And returners should finish with 4 strides.

The pace for Friday 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.  Drinking enough water will help you- Increases Energy & Relieves Fatigue. ...Flushes Out Toxins. ...Maintain Regularity. ...Boosts Immune System. ...Natural Headache Remedy. ...Prevents Cramps & Sprains. All great reasons to stay hydrated!!