Just wanted to get things going with the Team Blog again and wish all the Running Red Foxes a Happy New Year. I am looking forward to many big performances and continued HARD WORK for 2008.
Let's make 2008 the greatest year in Running Red Fox history! That is in your power, men.
Keep working hard, and see you next week.
First official practice is Tuesday, although a Monday informal run may be planned for the afternoon. I will meet the captains and others who are in charge of food purchasing on Monday to give them the grocery cash.
HAPPY NEW YEAR!
(Hint, hint: New Year's Day is Coach Chuck's 31st birthday. Perhaps you can text him or call him with your birthday wishes at 9144561687).
Monday, December 31, 2007
Wednesday, December 19, 2007
Note to mile/3k group ...
You guys can mix and match as you see fit. Basically, it's your call if you want to do the accelerator run both weeks. I'd like you to do at least 1 of them, both is fine. But definitely do not skip/replace both of them. They are important, vital, and you guys are doing them well this year. Much better than last year.
Remember, this is a strength-building period so the short/fast stuff should be avoided unless it's in strides.
For all:
Weekly mileage should be at least 60 for everyone, with higher totals for the longer-distance group, topping out in the 90 range. Pretty much where you guys have been at the past few weeks.
Remember, this is a strength-building period so the short/fast stuff should be avoided unless it's in strides.
For all:
Weekly mileage should be at least 60 for everyone, with higher totals for the longer-distance group, topping out in the 90 range. Pretty much where you guys have been at the past few weeks.
Training schedule, middle distance group
The model for this will basically be the same as the long-distance one with obvious modifications. Here goes ...
Thursday, Dec. 20: Workout at Marist. 4 mile run to base of midrise hill. 1 set of 4 MR hills. Jog to McCann. Strip down. 6x800 at INT pace (2:25-2:35) with 1 min recovery. NOT TOO FAST! Hinky does first 400 only. Cooldown.
Friday, Dec. 21: Easy distance, short distance, off day if necessary. Travel/unpack day for most.
Saturday, Dec. 22: Long run. 9-13 miles.
Sunday, Dec. 23: Dynamic Run. 7-11 miles including 3-4 x 30-45 sec push in the middle. Basically strides in the middle of an easy run. Followed by 3-4 x 30 sec push at the end of the run.
Monday, Dec. 24: Hill repeats. Equivalent of 2 sets of 5 at MR. If you do not have a hill to do, do a timed fartlek 1 hard/1 easy continuous x 10-12.
Tuesday, Dec. 25: Merry Christmas.
Wednesday, Dec. 26: Distance/double day. Strides. Total 9-13 miles
Thursday, Dec. 27: Quality/workout day. Your choice of 1 of the following fancy workouts (track or road, depending on what is available) ...
1. 3 sets of 600-400-200, as we did in the gym this past week
2. 4 x 1k thresh. 1 min recovery. 1 x 400 neg split
3. 3 sets of 800-200-200, done thusly. 800 at 2:15-2:20, kinda quick! 200 jog and/or 1:30 break. 200 at 30. 1 min jog/break. 200 at sub-30. Full recovery. Repeat. An oldie but goodie! I like this one!
4. 2 sets of 5x300, going through 200 at 31-34 and then accelerating the last 100 to race pace or faster. 3 min recovery between. Full recovery between sets
5. 2 sets of 5x400, 68-71. 1:30 recovery. Full recovery between sets
6. 2 sets of 8x200, 28-31. 1:00 recovery. Full recovery between sets
7. 3 mile warmup run. 1 set of 4 MR type hills. Then 4 x 400 cutdown (68-62)
8. Timed fartlek: 6-8 x 2 min hard/1 min easy
9. Timed fartlek: 5 x 3 min hard/3 min easy
10.Timed fartlek: 2 x 4-3-2-1
Friday, Dec. 28: Easy/short distance.
Saturday, Dec. 29: Long run.
Sunday, Dec. 30: Dynamic Run. Same as last Sunday.
Monday, Dec. 31: Hills. Same as Christmas Eve.
Tuesday, Jan. 1: Happy New Year. Double. 9-13 miles.
Wednesday, Jan. 2: Double distance, 9-13 miles.
Thursday, Jan. 3: Your choice of the 10 workouts above.
Friday, Jan. 4: Easy/short distance.
Saturday, Jan. 5: Long run.
Sunday, Jan. 6: Dynamic Run.
Monday, Jan. 7: Double distance/return to school.
Tuesday, Jan. 8: Return to practice at McCann Recreation Center, home of the Running Red Foxes.
Notes: Pretty simple stuff, fellas. It's basically only 2 weeks and a similar formula to what we have been following. Strength phase continues for a while. Get used to it! It's good stuff. If you can do hills, great! I'd like to incorporate them a lot. You guys are plenty strong from great xc base and continued base at the start of winter. Speed work should be strength based, not speed based. I give you a lot of choices here for those two quality days that aren't accelerators. Choose what you like and/or what fits. If you have questions or want to come up with your own workout, that is fine. Just call me, as always. I will be around the whole break.
Merry Christmas. Happy New Year. I look forward to a memorable 2008 calendar year with you all.
Thursday, Dec. 20: Workout at Marist. 4 mile run to base of midrise hill. 1 set of 4 MR hills. Jog to McCann. Strip down. 6x800 at INT pace (2:25-2:35) with 1 min recovery. NOT TOO FAST! Hinky does first 400 only. Cooldown.
Friday, Dec. 21: Easy distance, short distance, off day if necessary. Travel/unpack day for most.
Saturday, Dec. 22: Long run. 9-13 miles.
Sunday, Dec. 23: Dynamic Run. 7-11 miles including 3-4 x 30-45 sec push in the middle. Basically strides in the middle of an easy run. Followed by 3-4 x 30 sec push at the end of the run.
Monday, Dec. 24: Hill repeats. Equivalent of 2 sets of 5 at MR. If you do not have a hill to do, do a timed fartlek 1 hard/1 easy continuous x 10-12.
Tuesday, Dec. 25: Merry Christmas.
Wednesday, Dec. 26: Distance/double day. Strides. Total 9-13 miles
Thursday, Dec. 27: Quality/workout day. Your choice of 1 of the following fancy workouts (track or road, depending on what is available) ...
1. 3 sets of 600-400-200, as we did in the gym this past week
2. 4 x 1k thresh. 1 min recovery. 1 x 400 neg split
3. 3 sets of 800-200-200, done thusly. 800 at 2:15-2:20, kinda quick! 200 jog and/or 1:30 break. 200 at 30. 1 min jog/break. 200 at sub-30. Full recovery. Repeat. An oldie but goodie! I like this one!
4. 2 sets of 5x300, going through 200 at 31-34 and then accelerating the last 100 to race pace or faster. 3 min recovery between. Full recovery between sets
5. 2 sets of 5x400, 68-71. 1:30 recovery. Full recovery between sets
6. 2 sets of 8x200, 28-31. 1:00 recovery. Full recovery between sets
7. 3 mile warmup run. 1 set of 4 MR type hills. Then 4 x 400 cutdown (68-62)
8. Timed fartlek: 6-8 x 2 min hard/1 min easy
9. Timed fartlek: 5 x 3 min hard/3 min easy
10.Timed fartlek: 2 x 4-3-2-1
Friday, Dec. 28: Easy/short distance.
Saturday, Dec. 29: Long run.
Sunday, Dec. 30: Dynamic Run. Same as last Sunday.
Monday, Dec. 31: Hills. Same as Christmas Eve.
Tuesday, Jan. 1: Happy New Year. Double. 9-13 miles.
Wednesday, Jan. 2: Double distance, 9-13 miles.
Thursday, Jan. 3: Your choice of the 10 workouts above.
Friday, Jan. 4: Easy/short distance.
Saturday, Jan. 5: Long run.
Sunday, Jan. 6: Dynamic Run.
Monday, Jan. 7: Double distance/return to school.
Tuesday, Jan. 8: Return to practice at McCann Recreation Center, home of the Running Red Foxes.
Notes: Pretty simple stuff, fellas. It's basically only 2 weeks and a similar formula to what we have been following. Strength phase continues for a while. Get used to it! It's good stuff. If you can do hills, great! I'd like to incorporate them a lot. You guys are plenty strong from great xc base and continued base at the start of winter. Speed work should be strength based, not speed based. I give you a lot of choices here for those two quality days that aren't accelerators. Choose what you like and/or what fits. If you have questions or want to come up with your own workout, that is fine. Just call me, as always. I will be around the whole break.
Merry Christmas. Happy New Year. I look forward to a memorable 2008 calendar year with you all.
Training schedule, long-distance group
Hello men! As always with these training schedules, the key is flexibility. Do what you can, when you can. I'm giving you plenty of choices here.
Thursday, Dec. 20: Workout at Marist. 4 mile run to base of midrise hill. 1 set of 4 MR hills. Jog to McCann. Strip down. 6x800 at INT pace (2:25-2:35) with 1 min recovery. NOT TOO FAST! Hinky does first 400 only. Cooldown.
Friday, Dec. 21: Easy distance, short distance, off day if necessary. Travel/unpack day for most.
Saturday, Dec. 22: Long run. 12-16 miles.
Sunday, Dec. 23: Dynamic Run. 7-11 miles including 3-4 x 30-45 sec push in the middle. Basically strides in the middle of an easy run. NOTE: This is NOT a hard day!!
Monday, Dec. 24: Accelerator Run. You know the deal.
Tuesday, Dec. 25: Merry Christmas.
Wednesday, Dec. 26: Distance/double day. Strides. Total 9-13 miles
Thursday, Dec. 27: Quality/workout day. Your choice of 1 of the following fancy workouts (track or road, depending on what is available) ...
1. 1 x 400 stride; 1 x 1600; 4 x 1000; 1 x 1600; 1 x 400 neg split. Same as indoor workout from last week.
2. 5 x 1600 at thresh pace. 1 min recovery
3. 8 x 1000 at thresh pace. 1 min recovery
4. Hill repeats. Equivalent of 3 sets of 4 midrise
5. Timed fartlek. 2 x 4-3-2-1.
6. Timed fartlek. 8 x 3 hard/2 easy.
7. Timed fartlek. 1 x 5-4-3-2-1.
8. 1 x 400 stride. 4 x 1600 at int pace/int recovery; 1 x 400 neg split
9. Free-form fartlek. 10-12 miles.
10. Free-form hill fartlek. 10-12 miles, pushing hills on a hilly course.
Friday, Dec. 28: Easy/short distance.
Saturday, Dec. 29: Long run.
Sunday, Dec. 30: Dynamic Run.
Monday, Dec. 31: Accelerator Run.
Tuesday, Jan. 1: Happy New Year. Double. 9-13 miles.
Wednesday, Jan. 2: Double distance, 9-13 miles.
Thursday, Jan. 3: Your choice of the 10 workouts above.
Friday, Jan. 4: Easy/short distance.
Saturday, Jan. 5: Long run.
Sunday, Jan. 6: Dynamic Run.
Monday, Jan. 7: Double distance/return to school.
Tuesday, Jan. 8: Return to practice at McCann Recreation Center, home of the Running Red Foxes.
Notes: Pretty simple stuff, fellas. It's basically only 2 weeks and a similar formula to what we have been following. Strength phase continues for a while. Get used to it! It's good stuff. If you can do hills, great! I'd like to incorporate them a lot. You guys are plenty strong from great xc base and continued base at the start of winter. Speed work should be strength based, not speed based. I give you a lot of choices here for those two quality days that aren't accelerators. Choose what you like and/or what fits. If you have questions or want to come up with your own workout, that is fine. Just call me, as always. I will be around the whole break.
Merry Christmas. Happy New Year. I look forward to a memorable 2008 calendar year with you all.
Thursday, Dec. 20: Workout at Marist. 4 mile run to base of midrise hill. 1 set of 4 MR hills. Jog to McCann. Strip down. 6x800 at INT pace (2:25-2:35) with 1 min recovery. NOT TOO FAST! Hinky does first 400 only. Cooldown.
Friday, Dec. 21: Easy distance, short distance, off day if necessary. Travel/unpack day for most.
Saturday, Dec. 22: Long run. 12-16 miles.
Sunday, Dec. 23: Dynamic Run. 7-11 miles including 3-4 x 30-45 sec push in the middle. Basically strides in the middle of an easy run. NOTE: This is NOT a hard day!!
Monday, Dec. 24: Accelerator Run. You know the deal.
Tuesday, Dec. 25: Merry Christmas.
Wednesday, Dec. 26: Distance/double day. Strides. Total 9-13 miles
Thursday, Dec. 27: Quality/workout day. Your choice of 1 of the following fancy workouts (track or road, depending on what is available) ...
1. 1 x 400 stride; 1 x 1600; 4 x 1000; 1 x 1600; 1 x 400 neg split. Same as indoor workout from last week.
2. 5 x 1600 at thresh pace. 1 min recovery
3. 8 x 1000 at thresh pace. 1 min recovery
4. Hill repeats. Equivalent of 3 sets of 4 midrise
5. Timed fartlek. 2 x 4-3-2-1.
6. Timed fartlek. 8 x 3 hard/2 easy.
7. Timed fartlek. 1 x 5-4-3-2-1.
8. 1 x 400 stride. 4 x 1600 at int pace/int recovery; 1 x 400 neg split
9. Free-form fartlek. 10-12 miles.
10. Free-form hill fartlek. 10-12 miles, pushing hills on a hilly course.
Friday, Dec. 28: Easy/short distance.
Saturday, Dec. 29: Long run.
Sunday, Dec. 30: Dynamic Run.
Monday, Dec. 31: Accelerator Run.
Tuesday, Jan. 1: Happy New Year. Double. 9-13 miles.
Wednesday, Jan. 2: Double distance, 9-13 miles.
Thursday, Jan. 3: Your choice of the 10 workouts above.
Friday, Jan. 4: Easy/short distance.
Saturday, Jan. 5: Long run.
Sunday, Jan. 6: Dynamic Run.
Monday, Jan. 7: Double distance/return to school.
Tuesday, Jan. 8: Return to practice at McCann Recreation Center, home of the Running Red Foxes.
Notes: Pretty simple stuff, fellas. It's basically only 2 weeks and a similar formula to what we have been following. Strength phase continues for a while. Get used to it! It's good stuff. If you can do hills, great! I'd like to incorporate them a lot. You guys are plenty strong from great xc base and continued base at the start of winter. Speed work should be strength based, not speed based. I give you a lot of choices here for those two quality days that aren't accelerators. Choose what you like and/or what fits. If you have questions or want to come up with your own workout, that is fine. Just call me, as always. I will be around the whole break.
Merry Christmas. Happy New Year. I look forward to a memorable 2008 calendar year with you all.
Tuesday, December 18, 2007
Brain dead, fellas
Gents,
Great job in your workouts the past two days. Especially considering it is Finals Week. I see the same dedication, enthusiasm and hard work that I have seen all semester. Great to see! You guys are a pleasure to coach. Even Conor. Ha!
I was going to do the training schedules for break tonight, but my mind has turned to mush. And so I will give it a go on Wednesday.
All guys that have worked out either Monday or Tuesday this week should revisit the track or hard road work on either Thursday or Friday. I will go over some ideas for workouts on Wednesday at practice, since I will only be in on Thursday briefly, with Junior in the stroller.
After that, it's all you guys at home for a short, two-week break. I'm really looking forward to the track seasons. I think we can do some serious stuff as a team in the coming months.
So stay patient and I'll give you guys plenty of workout ideas within a day or two.
Great job in your workouts the past two days. Especially considering it is Finals Week. I see the same dedication, enthusiasm and hard work that I have seen all semester. Great to see! You guys are a pleasure to coach. Even Conor. Ha!
I was going to do the training schedules for break tonight, but my mind has turned to mush. And so I will give it a go on Wednesday.
All guys that have worked out either Monday or Tuesday this week should revisit the track or hard road work on either Thursday or Friday. I will go over some ideas for workouts on Wednesday at practice, since I will only be in on Thursday briefly, with Junior in the stroller.
After that, it's all you guys at home for a short, two-week break. I'm really looking forward to the track seasons. I think we can do some serious stuff as a team in the coming months.
So stay patient and I'll give you guys plenty of workout ideas within a day or two.
Winter break
Guys,
I will post the training schedules here by the end of the day Wednesday at the latest. Perhaps sooner. Check back for that.
In case I forget: Return date for intersession is Monday, Jan. 7 with our first practice being Tuesday, Jan. 8. The fieldhouse will not be available on the 7th due to a home basketball game. Upperclassmen who will be buying groceries should meet with me on the 7th to get shopping money and fill up their respective houses with food and drink for the rest of the team.
Everyone else should get back to Poughkeepsie whenever you can on Jan. 7 or Jan. 8 at the latest. If there are exceptions and reasons you must stay home, let me know. I know of a few. This is a short winter break training session as classes start the following Tuesday or Wednesday. Let's make the most of it by putting in some kickass training while you are home.
I know it's cold. I know it's windy. I know it's icy. But, do you think other quality runners from other quality teams are not training because of bad weather? Of course not! It's just gotta be done.
See you all soon.
I will post the training schedules here by the end of the day Wednesday at the latest. Perhaps sooner. Check back for that.
In case I forget: Return date for intersession is Monday, Jan. 7 with our first practice being Tuesday, Jan. 8. The fieldhouse will not be available on the 7th due to a home basketball game. Upperclassmen who will be buying groceries should meet with me on the 7th to get shopping money and fill up their respective houses with food and drink for the rest of the team.
Everyone else should get back to Poughkeepsie whenever you can on Jan. 7 or Jan. 8 at the latest. If there are exceptions and reasons you must stay home, let me know. I know of a few. This is a short winter break training session as classes start the following Tuesday or Wednesday. Let's make the most of it by putting in some kickass training while you are home.
I know it's cold. I know it's windy. I know it's icy. But, do you think other quality runners from other quality teams are not training because of bad weather? Of course not! It's just gotta be done.
See you all soon.
Monday, December 17, 2007
Asics order pricing, courtesy of Teddy (thank you Theo!)
Adam Vess - $65.45
Ted Marak - $82.50
Alex Emerel - $24.75
Shane Reiley - $82.50
Matt J. - $72.60
John Keenan - $61.60
Greg Masto - $60
Joseph Tarantello - $27.50
Girma Segnei - $24.75
Nick Webster - $143.50
John Kristie - $75.50
Dave Raucci - $114.40
Colin Johnson - $44.85
Mike Cocca - $132.00
Coach Chuck - $93.10
Alex???? - $84.80
Conor Shelley - $134.20
Coach Pete - $79.20
John Carabetta - $90
Mens Short Distance - $715.00 (Black LS)
Lisa D. - $78.10
Ted Marak - $82.50
Alex Emerel - $24.75
Shane Reiley - $82.50
Matt J. - $72.60
John Keenan - $61.60
Greg Masto - $60
Joseph Tarantello - $27.50
Girma Segnei - $24.75
Nick Webster - $143.50
John Kristie - $75.50
Dave Raucci - $114.40
Colin Johnson - $44.85
Mike Cocca - $132.00
Coach Chuck - $93.10
Alex???? - $84.80
Conor Shelley - $134.20
Coach Pete - $79.20
John Carabetta - $90
Mens Short Distance - $715.00 (Black LS)
Lisa D. - $78.10
Friday, December 14, 2007
Ice, ice baby
Now that winter is here in full force after the 10 inches of snow yesterday and another storm coming Saturday night/Sunday, I wanted to say a few words about the true enemy of runners everywhere.
ICE.
More than cold and snow and wind and rain, ice can do more damage to you than anything.
As a result, please curtail or eliminate running outdoors in the dark. That means early a.m. runs and later p.m. runs should be in the McCann Field House or treadmills until the ice danger abates. Which might not be till April, at this point.
With a big snowpack now, what happens is days like today (40 degrees) make some of the snow melt onto pavement and sidewalks. Then, at night, it gets cold (below 20 degrees) and that melt freezes.
AND THAT'S DANGEROUS.
So avoid the ice, and keep running strong.
ICE.
More than cold and snow and wind and rain, ice can do more damage to you than anything.
As a result, please curtail or eliminate running outdoors in the dark. That means early a.m. runs and later p.m. runs should be in the McCann Field House or treadmills until the ice danger abates. Which might not be till April, at this point.
With a big snowpack now, what happens is days like today (40 degrees) make some of the snow melt onto pavement and sidewalks. Then, at night, it gets cold (below 20 degrees) and that melt freezes.
AND THAT'S DANGEROUS.
So avoid the ice, and keep running strong.
Workout today
In case you read this before this afternoon ...
Distance crew:
1 x 400 stride
1 x 1600 at Int pace. Int recovery
4 x 1000 at Int pace. Int recovery
1 x 1600 at Int pace. Int recovery
1 x 400 at Rep (fast) pace. Done.
Mid-dist/dist crew:
1 x 400 stride
4-6 x 800 at Int pace. Int recovery
1 x 400 at Rep (fast) pace. Done.
Distance crew:
1 x 400 stride
1 x 1600 at Int pace. Int recovery
4 x 1000 at Int pace. Int recovery
1 x 1600 at Int pace. Int recovery
1 x 400 at Rep (fast) pace. Done.
Mid-dist/dist crew:
1 x 400 stride
4-6 x 800 at Int pace. Int recovery
1 x 400 at Rep (fast) pace. Done.
Monday, December 10, 2007
No McCann track on Wednesday
Home women's basketball game on Wednesday. Thus, plan on running outside. Should be a nice day, sunny and 40s. One of the few this week.
Winter training, part 2
Last Friday's practice scared the daylights out of me.
If there is one thing that I worry the most about, it's the fact that you guys run the risk of accidents every time you set foot off campus for a run. That anxiety is compounded when footing is treacherous for you and more importantly for the cars on the road.
And so, that surprise snow storm we had last Friday afternoon left me unawares. It wasn't in the forecast, thus I figured you guys would be fine running in it since it would pass. I was wrong about the storm passing. Luckily, everybody returned in one piece. Thank God.
The Luty Drive workout seemed to go well, by all accounts.
Moral of the story: When we get another day like that -- and you bet we will this winter -- no one goes off campus. It's either a fieldhouse run, or treadmill, or campus loops. The Marist campus is maintained for snow and ice perhaps better than any roads on Earth. So, you'll be safe here.
If there is one thing that I worry the most about, it's the fact that you guys run the risk of accidents every time you set foot off campus for a run. That anxiety is compounded when footing is treacherous for you and more importantly for the cars on the road.
And so, that surprise snow storm we had last Friday afternoon left me unawares. It wasn't in the forecast, thus I figured you guys would be fine running in it since it would pass. I was wrong about the storm passing. Luckily, everybody returned in one piece. Thank God.
The Luty Drive workout seemed to go well, by all accounts.
Moral of the story: When we get another day like that -- and you bet we will this winter -- no one goes off campus. It's either a fieldhouse run, or treadmill, or campus loops. The Marist campus is maintained for snow and ice perhaps better than any roads on Earth. So, you'll be safe here.
Sunday, December 9, 2007
Service to others
Thanks to all members of the team who were instrumental in making this past week's busy recruiting schedule go smoothly. You guys are key to that effort, and I do not take it for granted.
A thought occurred to me on Friday afternoon, as I was sitting in my office talking to the awesome East Catholic recruits from CT (Vess's buddies): A huge part of the recruiting process, as a coach, is similar to being a salesman. You are selling the college as a whole and the running program specifically.
Now, I do not consider myself a natural "salesman." I don't think I'm too smooth or refined in my delivery. I don't dress as cool as Phil. My office is a mess. Worse yet, I say what's on my mind and I'm pretty much a straight shooter. Now, I'm not as uncensored as, say, HOPKINS or KEENAN (two St. Anthony's guys that I love dearly but whose wild and uncensored opinions sometimes rankle me). Anyway, a true salesman tells you what you want to hear and conveniently leaves out all the negative stuff. I don't do that. I'm incapable of doing that. It's why we don't have a lot of pole vaulters and hammer throwers on our team. I pretty much tell them: We have no place to practice and we have no specific coaches for your events.
Well, here was my thought: The "sales" part of recruiting is not hard for me at all. In fact, it's a piece of cake. That's because I truly believe in, and truly love, what I am selling. Marist College. Running Red Foxes. I've lived it for more than half my life. And the past generation or so of Running Red Foxes have been an absolute pleasure to coach. It gets better every year, and you guys keep improving upon it.
One of the cornerstone principles upon which the college and the Marist Brothers order was founded is something I believe very strongly in: SERVICE TO OTHERS. I try to live my life each day with that thought in mind. And it's one of the things I would like to instill in you guys.
It's why I was truly upset on that bus ride home from Albany back in October when ROLEK and KEENAN (yeah, him again) were jokingly goading some of the girls about what a sham "community service" is. Now, I know they were playing along to piss people off (something they are very good at, ha!). But still ...
And so, as finals approach and the holiday break is almost upon us, this long-winded post ends with the following reminder: PLEASE BRING DOWN ANY OLD SNEAKERS OR T-SHIRTS to my office, and I will see to it that they are donated to a country and to people that are in dire need of this gear. I have about 5 pairs of sneakers in my office currently heading overseas in a box somewhere. I'd love to add to that.
BRING THEM DOWN.
See you all at 6:30 a.m. for Monday practice. With freezing rain in the forecast, you can bet I'll be jogging laps in the gym.
A thought occurred to me on Friday afternoon, as I was sitting in my office talking to the awesome East Catholic recruits from CT (Vess's buddies): A huge part of the recruiting process, as a coach, is similar to being a salesman. You are selling the college as a whole and the running program specifically.
Now, I do not consider myself a natural "salesman." I don't think I'm too smooth or refined in my delivery. I don't dress as cool as Phil. My office is a mess. Worse yet, I say what's on my mind and I'm pretty much a straight shooter. Now, I'm not as uncensored as, say, HOPKINS or KEENAN (two St. Anthony's guys that I love dearly but whose wild and uncensored opinions sometimes rankle me). Anyway, a true salesman tells you what you want to hear and conveniently leaves out all the negative stuff. I don't do that. I'm incapable of doing that. It's why we don't have a lot of pole vaulters and hammer throwers on our team. I pretty much tell them: We have no place to practice and we have no specific coaches for your events.
Well, here was my thought: The "sales" part of recruiting is not hard for me at all. In fact, it's a piece of cake. That's because I truly believe in, and truly love, what I am selling. Marist College. Running Red Foxes. I've lived it for more than half my life. And the past generation or so of Running Red Foxes have been an absolute pleasure to coach. It gets better every year, and you guys keep improving upon it.
One of the cornerstone principles upon which the college and the Marist Brothers order was founded is something I believe very strongly in: SERVICE TO OTHERS. I try to live my life each day with that thought in mind. And it's one of the things I would like to instill in you guys.
It's why I was truly upset on that bus ride home from Albany back in October when ROLEK and KEENAN (yeah, him again) were jokingly goading some of the girls about what a sham "community service" is. Now, I know they were playing along to piss people off (something they are very good at, ha!). But still ...
And so, as finals approach and the holiday break is almost upon us, this long-winded post ends with the following reminder: PLEASE BRING DOWN ANY OLD SNEAKERS OR T-SHIRTS to my office, and I will see to it that they are donated to a country and to people that are in dire need of this gear. I have about 5 pairs of sneakers in my office currently heading overseas in a box somewhere. I'd love to add to that.
BRING THEM DOWN.
See you all at 6:30 a.m. for Monday practice. With freezing rain in the forecast, you can bet I'll be jogging laps in the gym.
Thursday, December 6, 2007
Friday workout at Luty Dr
Guys:
With Phil taking over the men's and women's track teams for the Fordham meet at Friday, he has asked me to oversee the distance ladies for their fancy workout at the Tenney Stadium "track." As a result, I may not get over to Luty for your fartlek/interval road workout.
NOT A BIG DEAL. I just stand there next to my car anyway.
Here's what we are looking at: 5 x the loop. Hard. With 4 min active recovery between. Pretty simple stuff. Break into groups accordingly.
Listen: It should be hard but in control. Everyone should feel like they could do another interval, if necessary. Hard, but in control.
I will be at McCann all day and will touch base with you guys before you head on over to Luty.
For Keenan and Conor: Stop by McCann before you head out there if you have any questions. I should be in the lobby/gym area, or if not up at the fancy "track."
With Phil taking over the men's and women's track teams for the Fordham meet at Friday, he has asked me to oversee the distance ladies for their fancy workout at the Tenney Stadium "track." As a result, I may not get over to Luty for your fartlek/interval road workout.
NOT A BIG DEAL. I just stand there next to my car anyway.
Here's what we are looking at: 5 x the loop. Hard. With 4 min active recovery between. Pretty simple stuff. Break into groups accordingly.
Listen: It should be hard but in control. Everyone should feel like they could do another interval, if necessary. Hard, but in control.
I will be at McCann all day and will touch base with you guys before you head on over to Luty.
For Keenan and Conor: Stop by McCann before you head out there if you have any questions. I should be in the lobby/gym area, or if not up at the fancy "track."
Wednesday, December 5, 2007
Upcoming training schedule
Hello men. As promised, here is a little more detailed schedule for you guys for the near future. This is as much for my organization as well as for your information.
Thursday: Morning double, everyone; Afternoon: Middle distance guys on the McCann Track for a strength-based workout that goes like this:
1 x 400 strider
2 x 800 @ 2:30, 3 min jog between
2 x 400 @ 70, 2 min jog between
2 x 200 @ sub-30, short rest between, then long rest before ...
1 x 800 @ 2:20! To end it.
You'll hate me, but it's a good, early-season strength workout.
Friday: Rest of the distance group. Luty Drive fartlek. To be explained. It's an OUTDOOR workout. Come dressed accordingly. Gym not available due to home women's basketball game.
Saturday: 9 a.m. long run. The usual. Tower is fine for those who so choose.
Sunday: 9 a.m., regular/shorter run.
Monday: 6:30 a.m. double; afternoon: regular distance day/strides
Tuesday: Accelerator run for LD guys; track workout for the rest of the team. Mile/3k guys will do the workout above from the mid dist group, with some modification on interval split times. Mid-distance group will do the following workout in McCann: 1 x 400 stride; 1 x 400, 8 x 200, 1 x 400. Times 2. Intervals/rests will be explained on that day.
Wednesday: Distance day. Strides. Drills.
Thursday: 6:30 a.m. double. afternoon: regular distance day/strides
Friday: We welcome the entire team into the McCann Center for the first time (this includes long-distance group). NOTE: Practice will be later on this day for a variety of reasons (3:15 p.m.). Workout TBA based on how the next week or so goes.
Saturday/Sunday: Usual morning long runs, and then it's finals week.
NOTE WELL: For simplicity sake, if it's OK with you boys I will put up the winter break training schedule on this blog. Let me know if there are any issues/complaints with that.
Thursday: Morning double, everyone; Afternoon: Middle distance guys on the McCann Track for a strength-based workout that goes like this:
1 x 400 strider
2 x 800 @ 2:30, 3 min jog between
2 x 400 @ 70, 2 min jog between
2 x 200 @ sub-30, short rest between, then long rest before ...
1 x 800 @ 2:20! To end it.
You'll hate me, but it's a good, early-season strength workout.
Friday: Rest of the distance group. Luty Drive fartlek. To be explained. It's an OUTDOOR workout. Come dressed accordingly. Gym not available due to home women's basketball game.
Saturday: 9 a.m. long run. The usual. Tower is fine for those who so choose.
Sunday: 9 a.m., regular/shorter run.
Monday: 6:30 a.m. double; afternoon: regular distance day/strides
Tuesday: Accelerator run for LD guys; track workout for the rest of the team. Mile/3k guys will do the workout above from the mid dist group, with some modification on interval split times. Mid-distance group will do the following workout in McCann: 1 x 400 stride; 1 x 400, 8 x 200, 1 x 400. Times 2. Intervals/rests will be explained on that day.
Wednesday: Distance day. Strides. Drills.
Thursday: 6:30 a.m. double. afternoon: regular distance day/strides
Friday: We welcome the entire team into the McCann Center for the first time (this includes long-distance group). NOTE: Practice will be later on this day for a variety of reasons (3:15 p.m.). Workout TBA based on how the next week or so goes.
Saturday/Sunday: Usual morning long runs, and then it's finals week.
NOTE WELL: For simplicity sake, if it's OK with you boys I will put up the winter break training schedule on this blog. Let me know if there are any issues/complaints with that.
Winter training
We always talk about the importance of summer training -- putting in the base mileage, getting geared up for cross country, blah, blah, blah.
Today, it's time to talk about winter training.
Winter training is GREAT. In a lot of ways, it's better than summer training. Here's why:
1. No heat. Heat kills. Training in heat is fraught with danger. It dehydrates you. It depletes you of needed minerals. It's hard. We still must do it, but it is taxing on your body.
2. Teammates! With the exception of the two weeks you are home for the holidays, winter training is team training. And team training is always a good thing.
3. Instant gratification. Unlike the summer, where the season and the meets are very far away, winter training leads immediately to indoor racing. Your goals are tangible and within reach. Extra motivation, to be sure.
4. Clean air. There's something about training in intense cold that feels cleansing to your breathing system. At least for me. No humidity. No pollen. You can breathe, breathe deeply, and maximize your training.
Now, this all sounds so glorious and beautiful and idyllic. Doesn't it? But the bottom line on winter training is this: It's hard. It's hard to get your ass out the door when it is freezing out, when it is dark out, when the snow is falling. But what is hard also hardens you, makes you tougher, makes you stronger. And isn't that the essence of what we do with our running?
So get to it. Get at it. Get motivated. Stay motivated. And run. A lot.
Today, it's time to talk about winter training.
Winter training is GREAT. In a lot of ways, it's better than summer training. Here's why:
1. No heat. Heat kills. Training in heat is fraught with danger. It dehydrates you. It depletes you of needed minerals. It's hard. We still must do it, but it is taxing on your body.
2. Teammates! With the exception of the two weeks you are home for the holidays, winter training is team training. And team training is always a good thing.
3. Instant gratification. Unlike the summer, where the season and the meets are very far away, winter training leads immediately to indoor racing. Your goals are tangible and within reach. Extra motivation, to be sure.
4. Clean air. There's something about training in intense cold that feels cleansing to your breathing system. At least for me. No humidity. No pollen. You can breathe, breathe deeply, and maximize your training.
Now, this all sounds so glorious and beautiful and idyllic. Doesn't it? But the bottom line on winter training is this: It's hard. It's hard to get your ass out the door when it is freezing out, when it is dark out, when the snow is falling. But what is hard also hardens you, makes you tougher, makes you stronger. And isn't that the essence of what we do with our running?
So get to it. Get at it. Get motivated. Stay motivated. And run. A lot.
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