Greetings Runner Folk,
While it is cold and gray and Cross Country Season seems to be a long time away, there is some critical work for us to do as a team. About this time of year the 8th graders are visiting our building and planning their journey to high school. We need to make them aware of the outstanding opportunities of Cross Country. This is where I need help from the team, especially as the team itself benefits the most from increased membership. Without recruiting work we may find ourselves without a team and we aren't exactly busting at the seams right now. It's also a good source of inspiration for yourself to get a little pumped up about XC this time of year. Besides, why wouldn't you want to spread the word about something you feel excited about.
The 8th Grade Assembly at the high school is coming up in the very near future and you have the opportunity/obligation to help your team by preaching the gospel of our XC program.
The 8th grade visit is scheduled for Thursday February 18th and we will have a booth set up in the multipurpose room. You don't need to do much, just pass out flyers and talk up XC. Holman 8th graders are scheduled to visit the activities area from 12:25- 1:00. If you are not busy 6th period, you can come see me in room G114 for a pass (ahead of time)to come help out. If you can stay for just a little while after school Heights and Remington will be visiting from 1:50 - 2:20. Wear your team shirts or whatever you have to promote XC and I'll see you there. Remember... your TEAM depends on it.
I hope to see many of you at the 8th grade visit and don't forget that recruiting doesn't end with those new to the school. There are plenty of great people in our building right now who could be out running with us next fall...so get out there and preach the "righteousness" of Cross Country (and I mean that in a positive and non-exclusive way)
Other news -PHYSICALS
While we are on the subject of Cross Country Season. For those interested, Sports Physicals are being offered at the high school on Wednesday Feb. 17th. You must contact the activities office to reserve a spot before Feb. 10th. Physicals will cost $25.00
Sports Physicals are good for one year. If you had a physical last summer then you are covered for Track or other spring sports this year. However, you must get another before Cross Country Season starts next year. A physical received now will cover you until next winter.
That's enough for now. I'll be posting some summer events and dates soon, as well as some fun/motivational stuff. Don't loose your life to the hypnotic buzz of our electronics.. get outside and run today and I guarantee you'll feel more alive during winter months. As for me, 20 degrees means frozen trails and a chance to try out my new single speed mountain bike for a couple hours.
See ya outside!
Coach F
Saturday, January 30, 2010
Friday, January 8, 2010
Snow days!
WOO Hoo!
You have to love snow days. Basically you are being given some of the best days of the year off to run. Add a little sledding followed by some hot cocoa and you have yourself a day to remember. I had an incredible run in the early morning snow...just over 8 miles of fresh tracks in light fluffly stuff..quiet roads and blustery wind blowing the snow all about made for a fun and very memorable run. Don't let the weather folks trick you into thinking it is too bad out to run. As Patagonia founder Yyvon Chouinard states "there is no bad weather, only bad clothing". C'mon we live in the middle of the country, our weather is never really THAT extreme. With some thoughtful clothing choices it is never too bad to run here and you don't need expensive gear to do it. That being said here are some tips for dressing for more blustery days ahead.
1) Remember you create a lot of heat when running. A common rule of thumb is to dress for 20 degrees warmer than the current temperature. If by the first mile you are no longer thinking about the temperature then you know you chose wisely. Keeping a record of what you wear helps. If really in doubt about your clothing choice run the first mile near your house so you can drop off or pick up more.
2) Dress in layers. Try to keep the innermost layer (against your skin ) a material other than cotton. This will keep unwanted sweat/moisture from building up n ext to your skin. It doesn't have to be a fancy top. I have a great old polypro long sleeve shirt that works as well as the specially designed stuff.
On windy or really cold days a nylon outer layer works well. It keeps the wind from blowing through and holds some of your heat in. However, if your really overdressed it also tends to keep moisture in. One non windy days fleece is nice as it breaths well.
3) The three areas of most concern are your head, hands and toes. For most runners these areas get cold first and it seems if you can keep these areas warm the rest of your body can do with less, especially in a race.
Again hats, socks and gloves are best if not made of cotton. Wool is an incredible material as it drys quickly, breathes well and keeps in warmth, if it doesn't make you too itchy.
If you're running in snow, wool socks are the best. You could always put a thin nylon sock underneath. Also, if you don't have nylon running socks you can also layer those dress socks you never really wear. These are usually made of synthetic materials and no one sees your socks anyway.
As an example here is how I dressed on my run yesterday when it was about 15 degrees, 4 inches of snow and really windy.
Head: One thick polypropelene stocking cap. ($1.00 at walmart)
Torso: 1 long sleeve synthetic top, 1 t shirt over it, and nylon "windshirt" I got from a race.
Legs: longer shorts and nylon sweats (no liner)
Feet: One thick pair of wool socks and my Nike Pegasus running shoes
Hand: One pair of cheapo synthetic running gloves.
With the combination above I was able to run very comfortably in what appeared to be blizzard like conditions. SO try out some combinations of your own and get out there and enjoy the weather.
Speaking of running/training. I am currently on an every other day running schedule as I'm trying to get over a nagging injury and also doing some training for upcoming spring mountain bike races. Anyway, I've been riding the trainer on some of these snowy days. I don't know how people work out inside on a regular basis. Geez! is it boring and void of most of the things I like about running and cycling. In looking for some inspiration online for these sessions of drudgery, I've found a couple really cool video clips for inspiration. The theme here is overcoming obstacles in your efforts to achieve. Something which is a prerequisite for any endeavor worth pursuing.
First is a video from Ben Harper here: http://www.youtube.com/watch?v=Bt2ftbMjK6M
The second is an outstanding race segment from the Tour de France. Anyone who has ever fallen in a race knows how hard it is to regain your rhythm and momentum and this video shows how it's done. By the way, if this one doesn't get you psyched to race you might be dead.
Check it out here http://www.youtube.com/watch?v=27SFeKk2LpY&feature=related
You might notice I do a lot more posting of videos than I do writing. Well remember I'm an Art teacher and a very visual person. One day I'll get a decent camera that I can run and ride with and I'll start posting lots of my own images. For now others vids will have to do. If you are looking for excellent advice and writing about all things running you should definitely check out Coach K's "ON Course" blog listed on the side bar.
Enjoy your runs!
Coach F
You have to love snow days. Basically you are being given some of the best days of the year off to run. Add a little sledding followed by some hot cocoa and you have yourself a day to remember. I had an incredible run in the early morning snow...just over 8 miles of fresh tracks in light fluffly stuff..quiet roads and blustery wind blowing the snow all about made for a fun and very memorable run. Don't let the weather folks trick you into thinking it is too bad out to run. As Patagonia founder Yyvon Chouinard states "there is no bad weather, only bad clothing". C'mon we live in the middle of the country, our weather is never really THAT extreme. With some thoughtful clothing choices it is never too bad to run here and you don't need expensive gear to do it. That being said here are some tips for dressing for more blustery days ahead.
1) Remember you create a lot of heat when running. A common rule of thumb is to dress for 20 degrees warmer than the current temperature. If by the first mile you are no longer thinking about the temperature then you know you chose wisely. Keeping a record of what you wear helps. If really in doubt about your clothing choice run the first mile near your house so you can drop off or pick up more.
2) Dress in layers. Try to keep the innermost layer (against your skin ) a material other than cotton. This will keep unwanted sweat/moisture from building up n ext to your skin. It doesn't have to be a fancy top. I have a great old polypro long sleeve shirt that works as well as the specially designed stuff.
On windy or really cold days a nylon outer layer works well. It keeps the wind from blowing through and holds some of your heat in. However, if your really overdressed it also tends to keep moisture in. One non windy days fleece is nice as it breaths well.
3) The three areas of most concern are your head, hands and toes. For most runners these areas get cold first and it seems if you can keep these areas warm the rest of your body can do with less, especially in a race.
Again hats, socks and gloves are best if not made of cotton. Wool is an incredible material as it drys quickly, breathes well and keeps in warmth, if it doesn't make you too itchy.
If you're running in snow, wool socks are the best. You could always put a thin nylon sock underneath. Also, if you don't have nylon running socks you can also layer those dress socks you never really wear. These are usually made of synthetic materials and no one sees your socks anyway.
As an example here is how I dressed on my run yesterday when it was about 15 degrees, 4 inches of snow and really windy.
Head: One thick polypropelene stocking cap. ($1.00 at walmart)
Torso: 1 long sleeve synthetic top, 1 t shirt over it, and nylon "windshirt" I got from a race.
Legs: longer shorts and nylon sweats (no liner)
Feet: One thick pair of wool socks and my Nike Pegasus running shoes
Hand: One pair of cheapo synthetic running gloves.
With the combination above I was able to run very comfortably in what appeared to be blizzard like conditions. SO try out some combinations of your own and get out there and enjoy the weather.
Speaking of running/training. I am currently on an every other day running schedule as I'm trying to get over a nagging injury and also doing some training for upcoming spring mountain bike races. Anyway, I've been riding the trainer on some of these snowy days. I don't know how people work out inside on a regular basis. Geez! is it boring and void of most of the things I like about running and cycling. In looking for some inspiration online for these sessions of drudgery, I've found a couple really cool video clips for inspiration. The theme here is overcoming obstacles in your efforts to achieve. Something which is a prerequisite for any endeavor worth pursuing.
First is a video from Ben Harper here: http://www.youtube.com/watch?v=Bt2ftbMjK6M
The second is an outstanding race segment from the Tour de France. Anyone who has ever fallen in a race knows how hard it is to regain your rhythm and momentum and this video shows how it's done. By the way, if this one doesn't get you psyched to race you might be dead.
Check it out here http://www.youtube.com/watch?v=27SFeKk2LpY&feature=related
You might notice I do a lot more posting of videos than I do writing. Well remember I'm an Art teacher and a very visual person. One day I'll get a decent camera that I can run and ride with and I'll start posting lots of my own images. For now others vids will have to do. If you are looking for excellent advice and writing about all things running you should definitely check out Coach K's "ON Course" blog listed on the side bar.
Enjoy your runs!
Coach F
Sunday, January 3, 2010
Another great race opportunity!
Looks like fun.. Huh? It was.
While I don't think the best way to prepare for the Track season is to race hard every weekend, a winter goal race or two can help with motivation and building mileage on these long cold days.
Here is one that a couple of your teammates and I did last year which would be a great late winter race to cap off your pre-track mileage buildup. The Castlewood Cup is an awesome 15 K trail run on February 27th. Yep, 15k is 3 times the distance you race in XC, but not much if you just think of it like your weekly long run. I've already signed up and I hope to see a few of you there. More info here http://www.bigriverrunning.com/Castlewood%20Cup.htm or ask your teammates above how they liked it.
By the way if you decide to do it, make sure you have built up your mileage properly (gradually). See your winter training guide or come by my room and pay me a visit if your unsure what I mean.
Back to school tomorrow..WoooHooo!.............right?
Coach F
Friday, January 1, 2010
Happy New Year!
I hope everyone was able to kick off the new year with a run today. Mine was excellent...1 hour with only the crunching of the snow and sounds of the woodland critters scurrying about on some nearby trails. 15 degrees doesn't feel cold once your going and I think I actually prefer it to the summer heat. Winter trail running is hard to beat. Go out and get yourself some.
Not to encourage an elitist attitude, but there are certain things non runners have trouble understanding. I know at our holiday family gatherings I have encountered some conversations like the ones mentioned here: http://www.xtranormal.com/watch/5843795/
Enjoy and lets see if can show some more non-runners the light....
That's all for now.. more upcoming race info in my next post.
Happy New Year.
Coach F
Not to encourage an elitist attitude, but there are certain things non runners have trouble understanding. I know at our holiday family gatherings I have encountered some conversations like the ones mentioned here: http://www.xtranormal.com/watch/5843795/
Enjoy and lets see if can show some more non-runners the light....
That's all for now.. more upcoming race info in my next post.
Happy New Year.
Coach F
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