Pre-season Running Log

Hey Everyone:

Here's the running log for the pre-season: Pre-Season Running Log

We'll be keeping this log for the next three weeks, then the final two weeks of July we'll be running 5 days per week (we'll send another log for those two weeks).

Pre-season Running Session: Week #1 (June 29-July 3)

Hey Everyone:

We're beginning our pre-season training this week, even though we won't be able to meet in-person. Here are a few things to focus on as we begin our season:

• We're starting off with three running sessions per week.
• Workouts will be listed in minutes (as opposed to miles).
• This way, you can time yourself out and back. For example, if you plan on running 10 minutes (approximately 1 mile), you can run 5 minutes out, turn around, and then run 5 minutes back.
• We're starting out with a light jog...don't worry about speed yet! Some of you are probably ready to go and want to start sprinting out of the gates. Concentrate on sustained running (jogging) at this point. Trust me (or ask an 8th grader), we'll be doing plenty of speed work in the weeks (and months) ahead!
• However, if you pick a time to run, you have to finish that workout WITHOUT WALKING at any point. If you find you are out of shape, then taper your workout so you can complete it WITHOUT WALKING. It's better to run a shorter time/distance continuously than to try to run a longer distance but spend large chunks of the workout walking. This may require some trial and error on your part, but, we're starting earlier this season, you're on your own, so spend this time trying to gauge where YOU are at in your training...and don't worry about comparing yourselves to your teammates. If you walk during your first session, pick a lesser time to run on your second session and make your goal to complete it without walking.
• If you're on a treadmill, my suggestion would be to set it at 6.0 MPH for now, at zero incline, then hit your time you've picked for that day's workout. 
• You can definitely supplement your running with other cardiovascular activities, but those don't REPLACE the running you need to do. I've had runners tell me they missed a workout but 'it's okay because I did a lot of walking at Cedar Point'. Yeah...that's not the same. Any runner will tell you you cannot replace the actual act of running with other activities (as good as they may be). I love kayaking but I still get my run in if I've kayaked that morning, I don't congratulate myself on a good run after I'm done kayaking.
• Which shouldn't be an issue for you all...right now we're only focusing on three days per week of running, so pick your days, complete your workout, then write it down in your log. It's not a lot of running yet, so it should complement whatever else you're currently doing.
• NEW RUNNERS: Like I said, start off gradually, build your confidence (and your lung capacity, stamina, mental toughness, etc.). If you've been a coach potato for a large portion of quarantine that's okay! Treat this as your beginning to getting in shape. The 8th graders will tell you: you WILL get in shape! Plus, you've got plenty of time to get in shape. 
• EXPERIENCED RUNNERS: Don't overdo it! It's a long season, and one of the worst things you can do is start over-thinking the times listed by saying, 'the coaches want me to run 3 days a week, so if I run 6 days a week, I'll be twice as good as everyone else!' This attitude may lead to shin splints, stress fractures, or other issues. We want to increase your training volume 10-15% per week, and that's tough to do if you start out running too much too early. Plus, if you've been running zero days per week and then all of a sudden start running six days per week, your body may not respond kindly. Trust us, we'll get to where you want to go, but we need to be smart about it and realize it is a long season.
• With that said, if you really want to add one more day of running, that should be okay...but I'd cap it off at 4 days per week at the most. 
• If you really want to add more to your training, then you should be involved in other cardio activities! Biking, swimming, playing other sports...this will help with your training and mobility and will complement your running (just as running will complement your other sports).
• I have to tell you all to not congregate in groups. You are advised to run individually. If you happen to run with a few friends, make sure to exercise social-distancing pre- and post-workout and avoid running in groups at all times (or spread out during your run). 

Here's this week's running times:

• Session #1     10 - 20 minutes
• Session #2     14 - 24 minutes
• Session #3     12 - 22 minutes

These times are listed as a range of times, so new runners may want to start with a 10-minute jog, experienced runners a 20-minute jog, or you can pick a time in between (for example if you decide to run 16 minutes continuously you can run 8 minutes out and 8 minutes back). 

Lastly, we're looking at a couple options for athletes to log their training on a platform that the rest of the team can see. I want to do it in a way that is safe, so I'll let everyone know about this soon.

Okay, have a good start to your season and we'll touch base with everyone throughout the week!