Started this year's cross country season with another wonderful weekend of camp. Ready for another season of early morning practice and races to be won.
9 Things Endurance Athletes Need to Stop Doing
September 17, 2014 | By Jim Vance
"There is a lot that goes with endurance sports training. From the training itself to proper nutrition, good sleep and other aspects, the list of things to be done seems endless. However, there are also things you may be doing that are detrimental to your success. The following 10 (i took out one, making it 9 now) items are...
1. Stop Ignoring Recovery.
What you eat, how much you sleep, it all affects you. The intensity you go on easy workouts is also vital. Without recovery, there is no training. The formula for training is Training = Stress + Recovery. If athletes only do the stress part, the adaptations won’t happen, or will soon stop. Yet, we all know an athlete that says, “I’m just going easy today,” and doesn’t really mean it. Don’t be the athlete who trains hard, but then eats a bunch of junk food and yet wonders why they can’t get any faster.
2. Stop Sabotaging Your Training.
When life gets stressful, skipping workouts because you're not in the mood only brings about more stress and frustration with training and lack of results. Training is your escape, keep it that way. Skipping that transition run because you think you're too tired, is a missed opportunity to build confidence with a great run, or to learn to better pace your bike. So many of us value performances in our lives, and to not give yourself the best chance to perform, just sabotages your efforts and investment.
3. Stop Ignoring your Diet and Weight
What you eat affects your recovery. (See #1).
4. Stop Obsessing About Volume
If it really mattered, the athlete who did the most volume would win every race. Ultraman competitors would be the best Ironman and sprint racers. Tour de France winners would win the single-day races. It's about the quality of training you do, not how much training you do.
5. Stop Doing the Same Thing Over and Over
The body responds best to variance in training. If you've been doing the same things over and over for years, and aren't happy with the results, or seem stuck at a plateau, it's time to address the real issue, your training.
6. Stop Ignoring Your Warm-ups and Cool-downs for Your Workouts and Races
The older you are, and the higher your goals, the more they matter. It's like sabotage. (See #2) Research shows these help greatly with performance and recovery, so make it a priority.
7. Stop Ignoring Technology in Your Training
You use technology in nearly every aspect of your life, from your iPhone/Android to your laptop and software at your job or at home. Why is it so hard to believe power and pace data can help your training and racing on a daily basis? (See #2). If you’re not willing to learn how to use these tools, how committed are you to your goals if you know they can help? If you’re afraid the data might tell you something you don’t want to hear, then see #2.
8. Stop Thinking you Need a Faster/Newer/Better Bike
You need to get training right. (See #1 through #7).
9. Stop Being Negative With Yourself
There is nothing anyone or any coach can tell you that will supersede what you say to yourself. If you don't think positively when you toe that start line, the result is pretty much already determined.
Congratulations on your first practice race last week! All y'all did fantastic and are sure to do great this upcoming practice race. I hope everyone is feeling ready and pumped for this cross country season, because I sure am.
On that note of excitement, WE HAVE THE NEW UNIFORMS! I'm sure many of you are glad to know that they are not the runsies that many of us have talked about. What do y'all think?
It's not the result of a man’s actions that determine his success or failure. Rather, success is defined by the motives that have propelled him forward. Anyone can reach the goals placed before them, but not everyone comes forward with a God-honoring heart and intentions.
If you have failed to set your motives right, not focusing on bringing glory to God, then, no matter how well you think you have accomplished your task, you have none the less failed altogether.
“I believe God made me for a purpose, but he also made me fast! And when I run I feel his pleasure.” (Eric Liddell)
Likewise, you should not measure your success or failure on the accomplishments of those around you. Success is based off how far you yourself have come. If you measure your success on the achievements of others, you have (no matter how far you have come) failed to succeed.
“In the dust of defeat as well as the laurels of victory there is a glory to be found if
one has done his best.” (Eric Liddell)
So no matter what you do (in this case running) I challenge you to pray and ask God to help you set your motives straight, looking to Him and praising him in both your failure and success.
Congratulations to all those who were able to complete this year's summer mileage challenge! In previous years coach had surprised the team by going to Holiday World for the day. Although spending the day there with the team was always a blast, coach decided to switch things up a bit and change the venue of the reward trip: white water rafting! I hope by seeing the pictures and hearing all the fun stories from the runners, many more of you will decide to participate in the challenge next summer. Any ideas on where it should be?
So recently on our Facebook page many of you might have seen a post about the Runsie. Although it was intended to be a joke when first posted, we did look into it and got a few samples to try them out ourselves. (as a possible uniform option) We got some runners from the team to test them out and even got our logo placed on the front. After many test runs and different yoga stretches, not only did we find the Runsie to be outstandingly comfortable but rather stylish too. What do y'all think? ;)
So practice has finally begun and it appears that everyone is super pumped and excited about this year's cross country season. Although practicing, racing, and hanging out with friends after practice might be fun and all, if you are anything like me, you know that the best part about being on the team is yet to come...CROSS COUNTRY CAMP! I don't know if anyone else has noticed this, but camp is just around the corner. In fact, it is next weekend! Are y'all pumped or what?!
Camp will be held from Friday, August 8th at 4:00 pm until Monday, August 11th at 10:00 am. This year it will be at Nathan Bedford Forrest State Park. If you have not come to camp when it was previously held at this location, you would probably like to know that it is very well known for its hills. Coming from a previous member (or just ask any other runner who has been on the team), you might want to consider bringing Bengay and a muscle massage stick for after those killer hill workouts. On a positive note, you will gain some great leg and glute muscles, which in the long run helps your speed. :)
Activities will include running workouts, outdoor games, indoor games, Bible study, and running talks. It will be a great time for the runners to gel and set goals for the season.
Exciting news all!
We have finally picked the new colors for SG Storm's high school team uniforms! Can anyone guess what the two main colors will be? Post your answer below and see who can guess it first.We will be receiving the uniforms in the mail shortly, so keep your eyes open for some pictures. Until then, enjoy this fun video.
Happy Running Y'all!
It's that time of year again! Track season is over, our running shoes are forming cobwebs from the neglect they have received over this past 2 week break from running, we've all grown sluggish from sleeping in, and the last thing we want to do is think about running. Although I am sure all that homemade ice cream, grandma's fried chicken, and everything else you couldn't eat during the season have been a wonderful treat, its time to focus on this upcoming cross country season. Yes, we realize it is still a few months away, but it would make it easier on your body, training, and speed if you don't start from ground zero when the season is here. No matter how easy those weight watcher programs make it appear, you will find that, its harder than it sounds to go from couch potato to 5k with all the intense training we will be doing.
Just like we have done every year, Coach Mike and Coach Jesi have created a SUMMER RUNNING CHALLENGE to help encourage you potatoes to get of your couch and stay fit.
The reward trip will be on Saturday, July 26th.
It is open to all runners on the high school team. The miles must be logged in the ten-week period from May 18th to July 25th.
The mileage goals are as follows:
• Entering 8th grade – 150 miles
• Entering 9th grade or first year SGS runner – 180 miles
• 10th grade and up girls – 210 miles
• 10th grade and up boys – 240 miles
If you want to participate in the challenge, you must log your miles at www.running2win.com. We expect you to log your miles at least weekly. If you get more than a week behind on logging your miles you will not be eligible for the trip.
Please follow these instructions to establish your account. Click on the green “Get Started” to create an account. You only need to fill out the required information. Please use your first and last name (e.g. MikeCarmody) as your username. Login to your account and put your cursor over the down arrow to the right of “Teams/Groups” at the top. Choose “join a team”. For the Team ID, use T-60858130504-28. Click submit request. Coach Mike will then respond and accept your request to join the team. Please contact him if you have any questions.
Happy Running Y'all!