 This week we increase. We increase our repeat distance, increase our tempo time at Marshall Hills, and increase our milage on Sundays. You've earned it. You've worked hard and run tough. Let's expand our capacity and prepare for track meets at the end of the month. As we increase our workout, we need to be efficient with our time. That means we will be moving a little faster during warm ups, drills, stretches and strength.
MONDAY: Rest, feel free to enjoy some stretching as well. TUESDAY: 600 Repeats @ Swamp.
WEDNESDAY: REST & Stretch THURSDAY:
"FLOCK FRIDAY": Marshall Hill Repeats
SATURDAY: Rest SUNDAY: POD WORKOUT - Easy run
TOTAL MILES FOR THE WEEK: W/Y=8-9 miles G= 18-19 miles B= 20-24 miles Let's have a great week! Run Tough, Coach Phil.
0 Comments
I loved seeing our athletes crush the swamp last week. We are going to add to it this week with more repeats and then a hill workout at Marshall Hills that will take our strength to the next level. Time to feel the burn!
MONDAY: Rest, feel free to enjoy some stretching as well. TUESDAY: 400 Repeats @ Swamp.
WEDNESDAY: REST & Stretch THURSDAY:
"FLOCK FRIDAY": Marshall Hill Repeats
SATURDAY: Rest SUNDAY: POD WORKOUT - Easy run
Let's have a great week! Run Tough, Coach Phil. Last week ended with a VERY strong workout at Marshall Hills. I am so proud of our hawks for their dedication to working hard and improving weekly. This week is another week of training that prepares us for the track.
MONDAY: Rest, feel free to enjoy some stretching as well. TUESDAY: 400 Repeats @ Swamp.
WEDNESDAY: REST & Stretch THURSDAY:
"FLOCK FRIDAY": SWAMP MONSTER!
SATURDAY: Rest SUNDAY: POD WORKOUT - Easy run
Let's have a great week! Run Tough, Coach Phil. As most of you are aware, we divide our athletes into groups based on our team’s colors. This is done strategically based on the coach’s assessment of our runner’s needs.
For example, new athletes and our younger runners are in the white group because we want to give them the chance to learn our drills, exercises, and routines. White group runners focus on fundamentals. Alternatively, our most experienced runners are in the black group. These athletes are largely self-sufficient, and the coaches have faith in their ability to effectively execute the drills and workouts with minimal oversight. The yellow and grey groups are our largest flock and require most of our attention because they are capable of grasping the drills and workouts and at the same time have the most to learn and grow from our coaching. We apply our color groups loosely, and from day to day might shift an athlete between groups based on what we see in their performance. Make no mistake - all of the groups are important to us. There is no priority, as we believe every one of our runners are equally vital to our team. We divide the athletes so that we can better tailor our workouts to each hawk’s ability. But it is also critical that our athletes understand that each group level includes its own set of expectations. We want every hawk to improve, and grow more competitive, working his or her way up the color groups. At the same time, if an athlete is struggling to demonstrate his or her commitment during practice, or appears to need more remedial attention in order to improve, we might ask that hawk to move down a group until he or she is ready to move up again. In this way we can do our best to support the runners who come to each practice ready to run, while giving others who need more attention the help they need to improve. We hope this helps clear things up related to the color groups, but we are always happy to chat more about this with anyone who might have questions. And as always, Run Tough!  WHHHAAATTTT!!!!!! Have you seen these Hawks flying!!!??? We have an exciting team this year and I am already seeing improvement in our athletes. Let's keep up the good work. The best thing our athletes can do right now is show up consistently and show up with good attitudes ready to work hard. I am seeing it, and the results are being seen in the workouts. Let's celebrate another great week and enjoy the hard work we put into Week 4. We have a strong workout plan this week.
MONDAY: Rest, feel free to enjoy some stretching as well. TUESDAY: Lake Loop "Power Laps"
THURSDAY:
SUNDAY: POD WORKOUT - Easy run
#WhoFlysWeDo Run Tough, Coach Phil. Some of the veterans on the team may know why we do running drills before we get started each practice, but I bet some of our newer runners are probably wondering if these funny-looking skips are actually important exercises. Believe it or not, your coaches aren’t just trying to make you look silly; we are making you do these drills because they help you improve, and are utilized by runners of all skill levels.
But you don’t have to take it from us. American Meb Keflezighi, the 2004 Olympic Silver Medalist in the Marathon, says, “Drills will improve your running form in many ways—by strengthening key running muscles, by improving your range of motion via exaggerating some aspects of the running gait, by improving the communication between your nervous system and muscles, and by making you more mindful of good running form.” We want you to be sure you’re getting it right, but recognize it might be hard to grasp it in the midst of our practices. Below you’ll find a good video, with a slow-motion demonstration, of both A-Skip and B-Skip drills. We’d love you to take a few minutes to watch and study how this athlete performs the drills. Maybe you can go outside and practice them a little afterwards. Just a little practice can make a big difference – and doing these correctly can help you become the best runner you can be! How to Do A-Skip - B-Skip with Proper Form- Find Your Stride with Coach John Smith - YouTube For extra credit, watch the video below analyzing the running form of Eliud Kipchoge, world record holder in the Marathon. We can’t promise that you’ll end up looking as effortless and smooth as Eliud, but we guarantee that properly executing the drills will, over time, move you closer to his form! Eliud Kipchoge's RUNNING FORM - 5 Simple Ways for YOU to Run Better - YouTube As always, if you ever have any questions or concerns, please let your coaches know. We are here to help you become confident, competitive runners, and will do whatever we can to get you there. Run Tough!  I'm looking forward to another solid week of practices. We have new athletes joining the team every week and we are all learning how to train. Athletes who have been running for two weeks should now be noticing some improvements - fewer side aches, more confidence in drills, less walking during workouts. For reasons of team pride and marketing, we are now implementing "FLOCK FRIDAYS" every Friday where we all wear our Hawks T-Shirts. If you need to buy one please look on our website or click this store link directly.
https://www.companycasuals.com/deltahawks/b.jsp?id=125&ln=-125 With that update, let's look at the week ahead: MONDAY: Rest, feel free to enjoy some stretching as well. TUESDAY: Boathouse - Marshall Hills - "Straight Flush" Tempo
THURSDAY:
SUNDAY: POD WORKOUT - Easy run
Run Tough, Coach Phil. |
AuthorDelta Hawks Coaches Archives
December 2024
Category |
RSS Feed