Another Oldie But Goddie

On Monday, we had probably our best practice of the summer...2 x 2 miles at tempo effort.  I'm going to post a workout done by Arcadia High School during their 2010 pre-season camp.  You will notice that they are also doing 2 x 2 miles (top guys doing 3).  This Arcadia team went on to twice break the team time course record at Woodward Park.  Based on those two performances, they should be considered one of the best teams in the history of the western United States.

http://www.flotrack.org/video/360636-WOW-with-Arcadia-High-School

You will notice on this some similarities to The Woodlands High School workout

Similarities

1. Good team unity and cohesion....athletes supporting each other
2. Solid work ethic.  The athletes seemed positive about what they were doing.
3. Although it isn't stated in the video, the Arcadia team was also in a heavy mileage/base phase when the video was shot.

Differences

1. I noticed Amar Moussa (one of the top runners in the country that year) encouraging his teammates not to over run the workout, not to go too deeply into difficulty
2. The coach controlled the workout, making sure that the pace was not too difficult.
3. I didn't notice any of the top runners falling apart in this workout, as happened in The Woodlands workout.

Bear in mind that we only saw one workout in an entire season from each team and that we don't really know what these teams did on all of their other days.  Both teams have a great record of success, so I can't really criticize either program.  However, I have to say that I like the feel of what I see from the Arcadia team a little more than what I see from The Woodlands team.

I don't post these videos so that you can see how far away from the top of the mountain you are.  I post them so that you can get an idea what the top of the mountain looks like, then strive to get yourselves there.  You guys should be happy to know that we do a lot of the same stuff as the top teams do.  We have been doing 2 mile tempo intervals for years.  If we really want to break through to the top levels at the state meet (which I believe is very possible over the next 3 seasons) we need to begin to develop the other traits you see in these videos.

1. Team unity, the ability for the team to come together as a unit and work toward a common goal, realizing that as new runners improve, they are not a threat to the more established runners, but an asset that can make the whole team better.
2. Priorities.  Our younger group is doing a great job of getting their miles in.  As a team, we are 1500 miles ahead of where we were at this point last summer.  We need to continue this and build upon it.  Keep the summer mileage up, keep the tempos going.  Encourage ALL of your teammates to get out there and run.