Atwater Run for Independance

 Hey team.  I know I'm putting this up a little late, but there is a road race in Atwater on July 4th.  

Here's the link. 

Sometimes its fun to test your fitness half way through the summer.  We haven't had anyone go to this race in a while, but it could be a good opportunity to break up the monotony of the summer with a hard run. 

If you're experienced, I'd say go for the 5 miler and treat it as a hard tempo effort for the first 3.5 miles or so.  

Plan for the Next 2 Weeks

 Unfortunately, I'll be out of town.

Starting on Tuesday, I'll be vacationing in Colorado.  This summer, that time fram was the only time that worked out where my son was off work and we could travel.  Sorry.  I'm going to publish the next two weeks of workouts.....Plus, I've already typed the sheets up and will give them to Coach K on at practice on Monday.  

6/17 - Tempo run in Arb (we'll do this 3 times in the next 2 weeks)

6/19 - Sprint training. Easy run + Drills + Wickets + Short Sprints

6/20 - Tempo run in Arb

6/24 - 3 min CV Intervals on the Track

6/26 - Sprint training.  Same as 6/19

6/27 - Tempo run in Arb

For the rest of the days, just fill in with as much easy mileage as you can do comfortably.  You should be approaching your peak volume

These last 2 weeks will be the deciding factor for who goes to camp.  Please check our Camp Page for a list of our tentative travel roster.  This roster can change based on your attendance and training over the next couple of weeks. 

Run easy to get fast?

Training Zones

At practice, I've talked a little bit about the fact that there are different physiological processes that your body relies upon to produce energy and that the greatest factor to improving those processes is to spend TIME working at the level that maximizes each process.  Take a look at this video, to help you understand how endurance athletes use TRAINING ZONES to help determine how hard they should be running (or riding in this case)

Zone 2 Training Benefits

Watch this video to help yourselves understand HOW training only at a lower intensity can lead to increased performance at a higher intensity. 

FYI.  In this video, they are using a 5 zone model. When I plan a lot of your training, I think in a 7 zone model.....no biggie, zone 2 is still the same in the 5 and 7 zone model. 

Your homework.....explain this graph

Your other homework......tell me how to find your training zone 2 and training zone 4.  (Hint, look at around the 12 minute mark on the first video)

6 Minute Test Results

Hey Team....check out the 6 minute test results on the mileage page.

Here are the highlights.

Boys Top 7

Bobby -1900

Mason - 1770

Sandro -1730

Adrian - 1720

Sam - 1700

Luke -1700

Erick - 1650

Total = 12170

I wanted to compare to last year's 6 minute test, but a bunch of people didn't run the June test, so I took our 7 best tests from ALL OF LAST SUMMER and added them up.

Boys Top 7 (2023)

Dom - 1950

Bobby - 1840

Levi - 1695

Israel - 1650

Shane - 1625

Ryan - 1620

Sandro - 1610

Total = 11990

This means that our boys, on the June test alone, averaged 26m per man further than the best 7 of the entire summer last year.....AND, we have a couple of potential big dogs that didn't even run the June TT this year.  

How about them ladies, you ask?.....EVEN BETTER

Girls Top 7

Sophie - 1650

Noeli - 1600

Ale - 1550

Maci - 1375

Sophia - 1350

Aubrey - 1350

Maggie B - 1330

Total = 10,205

Girls Top 7 (2023 - TVL Champions)

Cailin - 1550

Maggie S - 1550

Ale - 1520

Pearl - 1420

Noeli - 1400

Bailey - 1200

Maya - 1200

Total = 9,880

This means that our girls were a full 52.5m better per runner than the best results from the entire summer from last year's TVL championship team.  

Compare these results to the resuts from 2019 (one of our best boys teams ever and our girls were pretty good that year also).  That spreadsheet is sorted by results from the August test.  I think our boys could get pretty close to that by August and our girls are already there.  

Good stuff, Huskies!  Keep up the good work. WE'RE JUST GETTING STARTED