End of Summer Housekeeping - Important!

 Hey team.  Let's look at a few things that you need over the next 10 days prior to the start of daily practice.  

Thing 1 - Athletic Clearance

Please view this spreadsheet.  If your name is hilighted in yellow, you are not cleared to practice.  

You cannot practice until you have gotten an athletic physical and completed your athletic clearance paperwork through Home Campus.  If you do not yet have a physical, Click to this link on the HHS Athletics Page for our physical form and for contact info for chiropractors that can get you in quickly for a physical. 

This process needs to be complete and reviewed by the Athletic Director prior to the start of practice on August 5th.  Do not upload your physical at 6:45 AM on Monday and expect Mr. Futch to review it by 7:00.  Get on it NOW!

Thing 2 - The next 10 days of training.

You don't really need to do anything special over the next 10 days.  Make sure you keep the volume high and try to get the following runs.

• 1-2 long runs.  For the higher mileage kids you can do a long run tomorrow and again next Saturday.  For the lower mileage kids, you probably already did this week's long run when we were at Nisene.  If you're a lower mileage kid, you need only one more long run  in the next 10 days.
• 1 longer tempo run OR longer progression run.  
• 2-3 sessions of striders after an easy run (most of you should do 6 x 100.  Beginner types can do 4 x 100. 

So, your week COULD look like this.

• 7/27 - Long run or easy run
• 7/28 - Off or easy
• 7/29 - Easy Run + 6 x 100m strides.  Potential double in PM
• 7/30 -  Easy Run
• 7/31 - Medium long run with either long tempo OR progression included
• 8/1 - Easy run + strides. Potential double in PM
• 8/2 - Easy run + strides. Potential double in PM
• 8/3 - Long run
• 8/4 - Off or very easy
• 8/5 - Practice begins - 6 minute test.  Bring racing shoes. 

Thing 3 - Fundraising and Practice Schedule.

I'm finalizing a fundraiser drive through dinner with Neto's Catering.  All team members will be required to participate.  

I don't have our first week's schedule fully worked out yet, but we will practice DAILY at 7:00 AM.  Most of you will likely come back at 3:00 PM for short runs and heat acclimation.  Stay tuned for the first week's schedule.  

End of Summer Beach Trip

We've Had a Great Summer

Now let's finish it off with a trip to run in my absolute favorite place, The Forest of Nisene Marks State Park.  Then for good measure, after the run, Let's go to the beach!

One of the many trails at Nisene Marks

Anyone who has attended 5 or more practices this summer is eligible for the trip.  We have 26 seats in the vans available, so we should be good to go on space.

Here's a Rough Itinerary

7:00 AM - Meet @ HHS Back Lot

7:15 AM - Depart

8:30 AM - Bathroom Break at Casa de Fruta

9:45 AM - Arrive, Nisene Marks

10:00 AM - Run for up to 80 Minutes

11:30 AM - 5 minute drive to Seacliff Beach

11:40 - 2:30 PM - Hang out at Beach, Picnic, swim, etc....

2:30 PM - Depart Beach

3:45 PM - Bathroom stop at Casa de Fruta

5:30 PM - Arrive @ HHS Back Parking Lot.

Cost: $10.00 for food and park admission.  Just bring me cash

Here's the Names I Have So Far

Juan

Sandro

Sophie

Tucker

Jason

Ty

Eric

Sam

Bailey

Maggie

Allison

Tristan

Adrian

Shane

Mason

Maci

Ale

Noah

Bobby

Steven

Sophia

Diego

If you want to go, let me know ASAP on the Remind App. 

FYI, the two possible routes for you to run will be the Aptos Creek Fire Road OR the Loma Prieta Grade Trail. (see map linked above)

Quick Recap of Camp...and where we need to go as a team

We just finished one of our best camps ever.

.I don't say it was the best ever because we ran the most, or the fastest, or had the most fun.  I feel that this camp was so good because we made a LOT of progress as a team.  I feel like the group that came down the mountain on Saturday had a way better understanding of how to be successful in this sport than the group that went up the mountain last Monday.  

That being said, we still have a way to go.  Take a look at the 2022 summer mileage spreadsheet.  That boys group trained as well as any boys group I've ever had.  And by a lot of measures they ended up being our best team ever.  

Bear in mind that I've said numerous times that there is way more talent on this current team than there was on the 2022 section champion team.  Now it's up to you guys go see what you can do with that talent

In summary, we've made great strides.  There are now 13 athletes on the team that are far wiser about the process of becoming good at this sport.  If you didn't go to camp, try to learn from your teammates who did and let's have a great season.  

The Thing You Need Most

Address Your Weaknesses or Emphasize Your Strengths

Hey team.  Since we're in the 2 week dead period, then we have another week of team camp until we're all back together, this presents us with an opportunity for each of you to work on your weakest area.  Below, I'm going to describe how to fix a week area, or improve upon a strength,  and then put a list of names of kids that I think need to address that area.  Check to see where your name is and then make addressing your weakness your greatest priority for the next 3 weeks

Your LTP1 is too slow

Coach, what the heck is LTP 1?  See that blue line?  See how it doesn't go up until you reach a line labled LTP1?  That blue line represents blood lactate (we can just call it difficulty, fatigue, effort).  For people in this group, your fatigue level starts rising at paces that are relatively slow.  How do I know this? Because you're having a hard time holding onto a fast ish pace during your tempo runs.  Remember, if you make your easy pace faster, then you can run faster on all of you hard paces.

How do you make your easy pace faster? SLOW DOWN AND RUN MORE MILEAGE.  My suspicion is that for those of you struggling to increase your volume, you're running it too fast.  Running below LTP1 is not very hard.  Keep your pace to the point where you can speak in full, or almost full sentences during your runs and just go longer.  For this group, it's ok to drop to only 1 harder workout per week and really focus on upping your volume.

Ty, Jason, Noeli, Diego, Maci, Eric, Shane, Richard, Allison, Carlos, Ryan D, Tatiana, Tristan

You need to improve general strength and fitness

OK.  Maybe for you, you're running as much as you need to.  Many of our newer runners will fall into this category.  Your next step, before pouring on more mileage, is to make sure you're generally fit and strong.  For you guys, focus on the following exercises in addition to the running you're doing: Lunges, Air Squats, Push Ups, Planks, Side Planks, Back Planks.  Take 10 minutes do do these exercises every day.  Youre running will be better for it.  

Ale, Luke, Noah, Ryan S, Juan, Steven, Melanie, Gavin, Sandro, Bailey,  Sophia A, Aubrey, Landon, Tucker, Zeke (the last 3 of you need to run more too)

For you, things are going really well and we don't need to change anything

This should be self explanatory.

Bobby, Mason, Sam, Sophie B, Adrian (although you're a special case and we can talk at camp)

If you didn't see your name

You haven't been showing up or logging mileage.  I can't put energy thinking about how to make you better if you don't put energy into showing up or logging miles.  

Final Camp Roster

 Here it is!  The final camp travel roster

This was a hard choice this year.  If you didn't make the cut, it means you probably just aren't running enough right now. If your name moved up, or down the list from the last time, this is an indicator of how I feel you're doing this summer.  Take note!

Please read through the attached documents.

Pay special attention to the Camp Check List.  You will only be able to go once you have a YES by your name in all 3 boxes.  I must say that I AM DISAPPOINTED that so few of you took advantage of the two team physicals that were provided at the high school.  You will need to go seek out a physical on your own and get it uploaded to home campus before I let you get in the vans.  

Also, I'm going to have to raise the price again to $150.00 AND require that everyone who goes to camp participates in our raffle ticket sale at the homecoming game.  Food and lodging have gotten more and more expensive.  Please pay in CASH, as I use that cash to pay for groceries, fuel, etc..... while we are on the trip.  Whatever cash is left over will be deposited in the team account.