Ladies,
Last week was a mixed bag. We had some very good training days (for some of you) and some days that weren't so good. We had a race that offered some very good results, but also gave us some setbacks. It's hard to sort it out for everyone sometimes, so I'll offer some thoughts on you individually.
Shelby: The knee is the main concern. You are a novice in 5k racing, so I think we'll still have to tinker with the pace. Keep running hard in practice, always trying to win the hard workouts. We're going to zero in on everything else by Conference.
Locki: It looks like you are finally getting some benefits of getting fit. The runs are getting easier. Now we need to up the mileage slightly (and consistently). You have natural speed, we'll get you strong enough to use it.
Alli: The quad drives everything - how much you can practice, what kind of practice you can do, how hard to push in the race. Maintenance outside practice and competition is just as important as anything you do. Your evenings away from the field(s) should be full of homework, stretching, and ice. Every night.
Bret: Push yourself. Push every mile. For a couple of weeks it will be awful, I won't lie. When you were 7 you could beat any adult on the road. You are still in there, that very same runner, you just don't believe it anymore. What's more, you're faster. Comebacks are like this... it is hard to overcome your memory of what you were. There is only now, and how quickly and directly I can get to where I know I can be. If you blow up in practice, you blow up. Make it a goal to go a little farther every day before you blow up. I've been where you are right now, several times. There really is no other way.
Chloe: Some days you look like a world-beater, others your back keeps you from putting much in. I don't know what exercises your therapists have given you, but I suggest you keep up with the core work. A stronger core will balance out the back, alleviating a great deal of your pain. From there running should be comparatively easy.
Danielle: You are the closest thing to healthy we have, and even then your calf worries me. Keep icing and stretching, every night. In practice, keep it simple; win. Every practice, win. Cultivate the attitude of adapting to the conditions and finding a way to win.
Lauren: It's very simple - we need to get some miles on those legs. We don't have to do anything hard, in fact I don't think I'm going to have you do hills for a while. Let's simply get you fit, and we'll take it from there.
Summer: This week we ride. It's time to get radical with your training, because the path we're on isn't working. The catch to this is you must ride hard. Just strolling around on a bike won't prepare you to race; you have to get that heart rate up or it is wasted time.
Diana: Your time is almost here. Hang tough! The team is going to be shocked by how fast you become when it cools down. You might be, too.
Morgan: We know what we have to do - get that leg healthy. You are going to be riding regularly the rest of the year. We'll bring more running in, but you will be cross-training the rest of the season. I think it's the best bet. Don't worry, you can race quite well off cross-training. Many athletes do it.
Carrie: Stay on top of the ice. As long as you stay healthy, you are going to be vying for #1 on the team very soon. Try to win every practice!
Keeley: You need consistent training. If you will commit to training on a regular basis, you will ultimately be one of the best runners we have. It's your choice!
Last week was a mixed bag. We had some very good training days (for some of you) and some days that weren't so good. We had a race that offered some very good results, but also gave us some setbacks. It's hard to sort it out for everyone sometimes, so I'll offer some thoughts on you individually.
Shelby: The knee is the main concern. You are a novice in 5k racing, so I think we'll still have to tinker with the pace. Keep running hard in practice, always trying to win the hard workouts. We're going to zero in on everything else by Conference.
Locki: It looks like you are finally getting some benefits of getting fit. The runs are getting easier. Now we need to up the mileage slightly (and consistently). You have natural speed, we'll get you strong enough to use it.
Alli: The quad drives everything - how much you can practice, what kind of practice you can do, how hard to push in the race. Maintenance outside practice and competition is just as important as anything you do. Your evenings away from the field(s) should be full of homework, stretching, and ice. Every night.
Bret: Push yourself. Push every mile. For a couple of weeks it will be awful, I won't lie. When you were 7 you could beat any adult on the road. You are still in there, that very same runner, you just don't believe it anymore. What's more, you're faster. Comebacks are like this... it is hard to overcome your memory of what you were. There is only now, and how quickly and directly I can get to where I know I can be. If you blow up in practice, you blow up. Make it a goal to go a little farther every day before you blow up. I've been where you are right now, several times. There really is no other way.
Chloe: Some days you look like a world-beater, others your back keeps you from putting much in. I don't know what exercises your therapists have given you, but I suggest you keep up with the core work. A stronger core will balance out the back, alleviating a great deal of your pain. From there running should be comparatively easy.
Danielle: You are the closest thing to healthy we have, and even then your calf worries me. Keep icing and stretching, every night. In practice, keep it simple; win. Every practice, win. Cultivate the attitude of adapting to the conditions and finding a way to win.
Lauren: It's very simple - we need to get some miles on those legs. We don't have to do anything hard, in fact I don't think I'm going to have you do hills for a while. Let's simply get you fit, and we'll take it from there.
Summer: This week we ride. It's time to get radical with your training, because the path we're on isn't working. The catch to this is you must ride hard. Just strolling around on a bike won't prepare you to race; you have to get that heart rate up or it is wasted time.
Diana: Your time is almost here. Hang tough! The team is going to be shocked by how fast you become when it cools down. You might be, too.
Morgan: We know what we have to do - get that leg healthy. You are going to be riding regularly the rest of the year. We'll bring more running in, but you will be cross-training the rest of the season. I think it's the best bet. Don't worry, you can race quite well off cross-training. Many athletes do it.
Carrie: Stay on top of the ice. As long as you stay healthy, you are going to be vying for #1 on the team very soon. Try to win every practice!
Keeley: You need consistent training. If you will commit to training on a regular basis, you will ultimately be one of the best runners we have. It's your choice!
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