MXCSummer Update - 8/1/2010

Three weeks until official first practice - Monday, August 23!

The summer has flown by. It looks like a fair number of our top runners have been getting in a good summer of training. Horten, Samocki, Monaghan, and Inglis are all regulars at the benches this summer. Sheehan was having a great summer but has an injury - we'll see how that progresses... Klawunn has been pretty steady except for Lacrosse. Nece ran his whole time in Japan and is logging about 40 per week on his own - nice job! Rothenberger says he is running more than last summer and should come into the season ready. Also good reports from Lentz and Lavery. Hope the rest of the returnees are getting miles in ...

Our Freshman class looks very strong this year. Horten, Inglis, Munilla, and Wright have been regulars with occasional appearances from Rothman, Spirgel, Kramer and Caffrey. Thanks to the Klawunns for hosting the newcomers party a couple of weeks ago!

If your name is not listed above, drop me a line and let me know how your training is going. Or better yet, come run at 8AM at the benches!

A number of guys are heading up to the Running Works Camp Aug. 16-21. It is not too late to register - http://www.runningworks.com/camps.html. For those of you going, make sure you do not over-do it up there!

We will be cranking it up pretty quickly this year in terms of mileage, so make sure you use the next three weeks to get ready. We'll do a regular distance run on Monday the 23rd and then do the two mile time trial on the track on Tuesday to get a feel for where everyone is on their training.

Also, make sure your paperwork is in. Here is the link for the paperwork, including physicals - http://www.mtps.com/800401015111530/lib/800401015111530/Sports%20Physical%20Info.pdf. As per high school guidelines, you can not practice with the team if your paperwork is not complete.

Also, there is mandatory concussion testing taking place on August 18 at the high school at 1PM. Room numbers will be announced later, and we will have to schedule a make-up for the guys at running camp.

Looking forward to seeing everyone at the benches on Aug. 23!

MXC Update - 6/21/2010

Welcome New Runners!
We currently have 66 guys signed up for Cross Country this year. That includes 43 returning runners, 4 new Seniors, 3 new Juniors, 5 new Sophomores, and 11 new Freshmen. I have put a link to the roster and contact information on the website. Please let me know of any corrections needed or if you would like your name removed.

Remember, it is not too late to sign up. So bring get your friends to come out. Nearly everyone can run, and achieve the success of getting PR's. The beautiful thing about running - everyone gets to play!

Stay tuned for information on a get-together for new runners in a few weeks.

MXC Summer Captains Practices
We have started Captains Practices every weekday morning at 8AM at the benches between the Middle School and High School. We've only gotten about 15 out the first two days - so pass the word.

Summer is the time to really make your season. While you may not like getting out of bed that early, it is a good feeling of accomplishment. And it is definitely the way to avoid injury during the season.

As a reminder, here are the miles we are looking for per day. This should all be slow and easy to build a base during the summer.
Championship Squad (typically about the top 12 runners):
June - 7 miles, 6 days per week.
July - 8 miles, 6 days per week.
August-November - 9 miles, 6 days per week, plus 3 miles on Sunday.
If you are doing more, just make sure you are coordinating with Eagles and Bickel.

Varsity Qualifiers (aiming for sub-19, which earns a Varsity Letter):
June - 5 miles, 5 days per week.
July - 6 miles, 5 days per week.
August-November - 7 miles, 6 days per week.

New and non-Varsity Runners:
June - 3 miles, 5 days per week.
July - 4 miles, 5 days per week.
August - November - 5-6 miles per day, 6 days per week.

If you are not home to participate in Captains Practices, then take advantage of the fact that you can run almost anywhere!

New Version of RunSignUp in Test Mode

There is an exciting new release of www.RunSignUp.com coming next week! We would like to invite all of our race directors to be a part of our testing process. All you need to do is go to http://test.RunSignUp.com. You should be able to login with your usual username and password (there is a convenient button if you forgot your password that will set up a new one for you). We have your registered users for your race as of a few days ago. The best thing to do is go in and try to add some of the new features, like store items or a donation or a coupon code and see how your race page looks. Go ahead and add runners to your event. The credit card processing is NOT hooked up – so there will be no charges if you test that out. And we will not be saving any of this data or any of the changes you make to your test race. Let us know any feedback or suggestions. Thanks! Here is a look at the major new features:

• Easy Family Sign Up. Allows a person to sign up multiple people at the same time, making things faster, easier and less expensive.
• Custom Questions. You can now ask runners for additional information – such as if they want to be on your newsletter mailing list, or how much they have been training, or what they like most about your event, or how many years they have run your event, or even what team or relay they are a part of (we will have a better solution for that in the next release in June).
• Donations. You can now accept simple donations. You can set up predetermined levels, and people can donate anonymously. This can also be a separate widget that you put on your website all year round to accept donations to your charitable organization.
• Store. This gives you the ability to easily sell additional items, such as Pasta dinner tickets, or perhaps race logo clothing. Again, this can be a separate widget that you could have on your website all year long. There is also the ability to have a cut-off date for ordering. This is convenient for doing pre-order only items.
• Store Order Management. Manage your orders with adding shipping information, archiving orders, and doing partial refunds.
• Coupons. Set up any number of coupons. For example, you could have an “Elite” coupon to take 100% off the cost of a race. You could have a “USATF Member” coupon to take $2 off of a race. Use any combination of $ and %, as well as set what type of registrations can use it (first time only, once per family, etc.)
• Participants Widget. Use this to show who has signed up for your race. Since you can upload paper entries for free, you can show all runners who are registered for your race.
• Custom Email templates. We now allow race directors to customize the emails that are sent to race participants.
• Easier to use Race Director page. We have gone to a full menu system on the races page that will allow you direct access to more functions. This makes it simpler for you to use and allows us to keep bringing you great new features.

Unless we find bugs that delay us, we plan on releasing the new system on Monday, May 10. Please take some time and let us know what you think! Thank you!

Looking for a Developer and Runner

We have started the search for another developer and runner at www.RunSignUp.com. We are doing things in PHP and MySQL and Linux. Looking for someone who likes to learn (we have some plans for iPhone and Android as well as more Facebook and Twitter work) and has interest in building Internet start-ups. Also someone who runs and would understand the running community that we serve. Location is not important, as we work from our homes. Part-time is OK as well. If you know someone, send them my way...

Moorestown Distance Weekly Update

Volunteers Needed for Saturday's Moorestown Invitational!
It looks like we are understaffed with volunteers - so it would be great if anyone on this email list would be willing to head over to the track for an hour or two on Saturday! Joyce Nece (jhnece@comcast.net) is heading up the concession stand this year and she needs all the help she can get! Thanks!

This Past Week

Last Saturday we had the first official meet, the Hall of Fame Relays. Unlike past years of torrential rain or bone chilling cold and wind, it was a hot and sunny day. So sunny one of our runners actually has sun poisoning this week and can not run! Remember to put on sun screen and bring a t-shirt and cap and stay out of the sun. In addition to the skin issues, the sun can suck the energy right out of you and affect your performance!

Our 4X1600 team started off the meet with a romp - winning by over 40 seconds. We led most of the race and the guys turned in good, even splits. This team has a shot at getting the school record in May when they are in better shape, and have some stiff competition.

The DMR's both had some nice performances. Shipley ran a 3:40 1200, indicating he is more than ready to go sub-5 in the 1600. Inglis anchored with a sub-5, which was a PR for him. Szumski led off the other DMR team and ran 5 seconds faster than last year in a 3:44. Sheehan was close to a PR at 5:11. A good sign that a sub-5 is in his future as well.

The freshmen had a nice performance, finishing 3rd in their heat of the 4X800. Lamina led the way with a 2:22.

Yesterday was our first really hard practice of the year. Now that it is April, we are going to build on our base from the winter and March and start learning how to run faster and pushing thru some pain. The top guys did 6X800 at 2:30 and under. Very nice.

This Coming Week

The Moorestown Invitational is this weekend. We will have 3 runners in the 5K, 3 in the 1500, a DMR and a 4X800. Eagles will be reviewing those entries at practice tomorrow.

Next week we start our dual meet season competing against Willingboro on Tuesday after school on our own track. Invite your friends to come out, and parents are definitely welcome!

Next Saturday we will mostly be off. There is an opportunity for a couple of steeplechasers, but the bulk of the team will be practicing.

I also wanted to take a moment to say how pleased I am with the training levels that everyone is at. We have ratcheted up our mileage, with a big group doing 8 miles nearly every day. This will pay some big dividends as we get to May, and of course for those who are training for XC next fall or going to college and plan to run. Keep up the great work - it is that steady commitment that makes great distance runners and teams.

Your faithful scribe is taking off and will be missing for the next two and a half weeks due to vacation (St. Louis, Graceland!, Nashville on a road trip!), then a couple of business trips. I will be keeping up with things and feel free to email with questions.

Thanks,
Eagles & Bickel

MXC Track Weekly Update

This Past Week

We are getting into a rhythm. The miles are starting to build and we are starting to get in shape. The purpose of March is really to build a base for our target races in May. Hence, we are training thru our scrimmages and meets and making sure we get miles in every day.

In spit of Senior Trip and training thru our scrimmages, we had a great day at Cinnaminson on Wednesday. There were two PR's - Shipley and Lamina. As mentioned previously, Shipley is really putting in some good work and seeing some marked improvements. Lamina is a freshman, first time runner and it is fun to watch him explore how good he can get. It will be interesting to see if he can earn a Varsity letter with a sub-5 performance once he gets in shape.

Up top, Horten got some speed work in, with a nice 2:06 800. Out in 60.5, it was his fastest 400 of the season and he held on pretty well. Weintraub ran a steady 71-72-72-68 for a 4:43 leading from start to finish int he 1600. Samocki showed a lot of toughness and buried the guy from who finished 2nd in the Divisional XC meet.

Today we headed out for a great hill threshold on Paul Drive. This is a great volume and strength day. The top guys ran 10 miles, with 4X 1000+ meters. Even the Freshmen got 7+ miles in.

This Coming Week

Just to make clear, our goal is to run fast at the end of the season. That means Sectionals for the top guys and the Haddonfield Distance meet for others. Both are toward the end of May.

We are doing things a bit different this year and introducing speed work earlier in the season. The idea is to get used to running that fast, but not do it in such a way that it is too hard and allows us to still get miles in a build strength. So if the weather cooperates, we will target a light strides at sub-mile pace at the end of easy miles on Monday and some 400's at mile pace on Wednesday.

Saturday, May 3 is the Hall of Fame Relays at Maple Shade. Please let us know if you will be away. We are expecting everyone to be there and participate. Weintraub, Horten, Samocki and Ems will be doing the 4 X 1600 relay. The freshmen will be doing a 4 X 800 relay and most others will be in Distance Medley Relays.

Also, remember that we still need volunteers for the Moorestown Invitational on Saturday, April 10. Please let me know if you can help by emailing me at bob@runningco.com.

Joe Newton, Terrence Mahon

Last Friday I spent the morning at another fantastic Running Works Day of Distance Coaching at Villanova. This year they had a great 1-2 punch - Joe Newton and Terrence Mahon.

Joe Newton is the legendary coach of York High School. His teams have won 26 State titles in the 50+ years he has been coaching. He has a book that served as a foundation of our program we have built at Moorestown High School, and a great high school XC movie that follows his team thru the course of a season - The Long Green Line.

At 81, he is an energetic, motivating and entertaining speaker - he had the audience of 150 coaches laughing half of the time and thinking the other half. Here are some of the notes I took on his primary messages:

At the beginning of the season, he asks his team three essential questions:

1. Can I trust you?
2. Are you committed to excellence?
3. Do you care about me? Because I care about you. I love you all.

He also related a funny story of a speech he heard by W Clement Stone and his 4 lessons:

1. Do it - now.
2. I dare you to be great.
3. Tell yourself you feel healthy, happy, terrific. Every day.
4. Whatever the mind can conceive and believe - is possible.

Other pearls of wisdom:

• Don't be afraid to work hard.
• Discipline yourself during the hard times.
• Aristotle said: Life is only meaningful if you are striving for a goal.

While these are all things we know, it was great to be reminded of them in Joe's inspirational style. Afterward I went up to him and shook his hand and offered my heartfelt congratulations and thanks.

After Joe, we got to hear Terrence Mahon talk. He is the coach of the Mammoth Lakes Track Club, the elite training group that includes Ryan Hall, Meb Keflezighi, Jen Rhines, Deena Kastor, Amy Hastings and others. He ran at Villanova and learned at the foot of Joe Vigil. He ran 28:31 and 2:13 himself before focusing on coaching.

Terrence is a very precise, focused coach. He gave a great talk that focused on technical aspects as well as the idea of adapting your coaching style to each runner to match their personality and motivations.

The foundation of his program is understanding and maximizing all 7 energy systems:

1. ATP-CP. This is 0-6 seconds in length. Most distance runners ignore this in training, but Terrence has his runners do 2-3 sets of 3X30 meter sprints on Mondays. This helps develop this system, and improves running style and efficiency.
2. Alactate. This is from 15-40 seconds in length. He maintains that many races are determined in the last lap, and having this system is key. He does 4-6 X 150 meter sprints w 4-6 minutes rest every two weeks.
3. Anaerobic Overload. This system is used between 40-90 seconds before it is depleted. He does 6-8 X 300 meters at 800 meter pace with a 3 minute rest between each.
4. vVO2 is your maximum oxygen consumption level and lasts between 90-180 seconds. He does 3-5 X 800 m w a 1-1.5X rest.
   
5. Anaerobic Threshold is 2-20 minutes. He does 5-8 X 1000 with a 400 jog between.
6. Aerobic Endurance is 20-90 minutes. This is a normal long run.
7. Aerobic Regeneration is 20 - 180 minutes as an energy system. This is a slow recovery run. For his athletes this is typically the easy run of the daily double or the warm-up and cool down of harder workouts.

The last three make up the bulk of the miles and effort, with 7%, 50% and 34% respectively.

One of the interesting points he made was that recovery is really the key to training. He talked about how his runners sleep 8-11 hours per night and they all take naps during the day of 30-120 minutes. He also told us that Ryan Hall, who can run sub 4:50 for 26 miles does his regeneration runs at 8 minute pace. So SLOW DOWN on your long runs and recovery runs.

In addition to suggesting that we SLOW DOWN, he also told us that we should SPEED UP. He suggested that doing fast work helps improve efficiency and should be done at the beginning of a season - not saved for the end of the season.

He also gave us a sample workout program for a decent high school runner who is doing 60 miles per week. He broke the season into 2 weeks - the first week kind of being the first half of the season and the second week being the second half when you were trying to sharpen.
Week One:
Mon: 30-40 min run, 3 X (3X30m hill sprints)
Tue: 4-6 X 1K @ Threshold w 60 sec rest
Wed: 30-40 min regeneration run
Thu: 30-40 min run, 4-6 X 150 sprints
Fri: Tempo 30-40 min
Sat: 30-40 min regeneration run
Sun: 60-90 min long run

Week Two:
Mon: 30-40 min run, 2 X (3X40m flat sprints)
Tues: 2 miles @ AnT, 3-4 X 800 @ Vo2
Wed: 45-60 min regeneration run
Thurs: 30 min endurance run, 6-8 X 250-300 m w 3 min rest
Fri: AeT Tempo 2-3 X 15 minute tempo w/2-3 min rest or a 30-40 min uphill run
Sat: 30-40 min regeneration run
Sun: 60-90 long run (include 8-10 X 1 min hard)

He suggested to use Jack Daniels charts if you did not use heart rate monitors for pacing.

In summary, it was a great way to spend a morning learning from some of the best in the business... Thanks very much to Marcus O'Sullivan, Steve Shaklee and Cricket Batz for putting this on every year. Already looking forward to next year!