Monday Morning Practice

Ladies,

Our first practice of the summer running season will be Monday, June 4th, 8 AM, Parkview Track entrance (on Brian Lane Way). Bring a towel for stretching!

We'll be taking the early runs of the summer to assess where everyone is with regards to general fitness and total health. I know many of you have run track, but I am also hearing some of you have injuries that need to heal. We'll need to resolve these issues quickly so we can get things headed in the right direction.

I want to remind everyone to consider your shoes first as we get started. Many injuries start from wearing an old pair of shoes for far too long. Once the cushioning breaks down in any part of the shoe, either the inner or outer sole, it's time to change out. Generally for an adult male this occurs around 300-400 miles of wear. Ladies, as you are lighter, might go a little farther, but you are also more prone to injury than males. Better to be cautious. Shoes are cheaper than doctor's appointments.

Another concern will be the heat. It's tough to run sometimes in the summer, but you can do a great deal to alleviate the stress upon yourselves. Make sure your salt intake is increased a bit, or take an electrolyte supplement. I recommend Hammer's "Enduralyte" brand. It can be purchased from Indiana Running Company on the west side of the square in Bloomington. These capsules are easy on the stomach, easy to carry in a baggie, and make a huge difference in your ability to continue training under heat stress.

Remember, our goal is reach the end of summer ready to train hard for the season, and do so 100% healthy. 

Useful tool for running and pacing

Ladies,

Find attached a link to an Excel file that will enable you to more easily calculate your running pace. As much as anything we try to accomplish this season, I want us to focus on the proper pace for any given workout or race. After we run enough miles, it will be possible to target any effort level we desire. Sound confusing? It won't after a while.

Excel spreadsheet calculator

Of course you'll need Microsoft Excel to open it. I can make one for Google Docs if that is the preferred medium.

Hello, and Welcome!

Welcome, ladies!

I have provided this website to you, my ladies, so that we can more easily facilitate our communications. I will have workout schedules available throughout the summer. I will also post the occasional road race opportunity for those interested in testing their speed!

It may be the beginning of summer, but remember this; fall cross-country success is bred in the summer runs. To that end, we are beginning our training early, starting June 4th, 8 AM, Parkview. This time and location is not necessarily fixed, it's only the starting point - if the team finds another time or place convenient, we can certainly move later runs. We'll try to work it out so the majority of athletes can make training.

Summer training is not required to be on the fall team, but do understand you will be better the more regularly you run in the summer. There is no shortcut to endurance athletics. Consistent training trumps everything.

Community is important to a running team. Try to make as many team training days as you can. We will be a family by the end, and we'll miss you when you're not here. You'll find you will be far more consistent when you commit to a group of people as opposed to striking out on your own. Besides, making new friends and hanging out with them is far more fun!

If you have any questions at any time, please text or call me.