Hi guys! As I'm sure you've learned from the constant Facebook posts, we're having practice every day after school. As far as I know, people are just coming when they can. I understand if you can't make practice- I actually haven't been to a single winter practice yet! Which is awful but I'm going tomorrow. Anyways.
I know it's hard to run over the winter- I mean, I've only run three times since State! But one thing that makes it easier is setting a goal. Maybe register for a road race. I'm doing the 12ks of Christmas this Sunday, December 16th and probably the Nookachamps half marathon in January. I think these are fun because they're longer than we usually run and holiday related. If you don't want long there are plenty of holiday/winter themed 5ks or 10ks you could run. Just Google them!
Another thing about winter training that's hard is finding the time to schedule workouts or running. You might have a winter sport you're training for, lots of holiday events, traveling, homework, a job... Whatever it is, you really have to make time to run. I kind of learned this the hard way last month. I got a job right after State, got sick and missed a bunch of school, plus I have a ton of IB homework. Plus, it was nice to come home from school and drink cocoa with marshmallows while watching Mad Men or Top Gun! It was fun to hang out in my comfy checkered pj pants all day and not have to DO anything! I didn't want to go running in the cold, wet, barren world outside my window!
So basically I was slacking big time. Yes, I was sick, but really I probably could have gone running. Still, maybe I just needed a break. And maybe you did too. I'm okay with resting. I've learned, over the last few years, that it's good for you. But now it's December. Cross country ended a month ago. Track seems super far away, but think of it this way: we have three months in the summer to train for cross country. We have the winter to train for track, which I think starts in late March. Basically, if you want to have the same mileage base you had for cross country (or better) for track, you have to start NOW.
Maybe you don't want to start running again because, like I said, you want to be cozy and maybe celebrate the holidays by being indoors gift shopping or watching The Grinch with your family. Again, I get it, I've been there, but we HAVE to find some ways to get out of this rut. So... find fun ways to run! Make it something you look forward too! For those of you who are already running, kudos to you (but this list might be fun to check out anyways). If you haven't, here are some ideas...
- Do what my dad and I did this evening and go running at 8:00 at night to look at all the Christmas lights! Best to do with a buddy so you don't get attacked by a random axe murderer.
- Run at the YMCA or gym if it's really gross out. It can be fun to watch random spanish soap operas on the treadmills and make up your own dialogue for them
-Run with the team! Obviously. We're just cool.
-Go on runs with specific focuses on different aspects of form. Like, 'today I will focus on my stride' or 'today I will focus on my arm movement'. Maybe it's just me but I think this is fun.
-Shopping runs. Run to a store and buy something small for yourself. Then run home. Yes, you do look a little funny running home with a plastic bag of nail polish (I know this from experience) but who cares!
-Music runs. Run with your iPod blasting and literally sing to every. Single. Song. You will sound awful. And feel epic. Do it. Maybe in a secluded area. :P
-FOOD RUNS. Run with a buddy and grab lunch at Emerald City Smoothie, or go out for coffee after. I especially love food runs while I'm on vacation in Winthrop because you get to run on snowy trails and see mountains and stuff, then you can get really good almond milk lattes at the Mazama store.
-Adventure! Find some trails or parks you've never been to and explore them! You could even try geocaching! If you've never heard of it, Google it 'cause I'm too lazy to explain. Some of my favorite runs have involved getting lost while discovering new trails!
-Find a place you love and run there. I love downtown, and on long runs I can run through the city and down to Greenlake. It's fun because I can enjoy the entire thing! You might try Alki, your bak
-Do a 'me' run. This means whatever you want it to. For me, it means wearing my favorite running clothes, listening to my favorite music and just running. I don't plan the distance, the speed, or anything. If the distance or speed I end up going changes, so be it. If the weather is crap I might enjoy it, but it's okay if I go inside. Basically, for me these runs are about enjoying the freedom of running and nothing else. These probably aren't best to train with every day, but they're definately helpful to get you looking at running with a better mental attitude.
Any other ideas? Let me know!
Monday, December 10, 2012
Thursday, November 1, 2012
Running Music
I don't know about you guys, but I love running to music. It kind of makes me feel like I'm in some epic movie, especially if I'm running in the dark or in the rain. I picked some of my favorite running music and put it on here 'cause I think everyone should be able to have an epic running theme song! Feel free to comment on this post with other songs you run to. :)
First off we have "Breath of Life" by Florence + The Machine, which if good for pre-meet strength.
Then there's a song that describes running very well in percentages, "Remember the Name" by Fort Minor.
Here's "Separate Ways (Worlds Apart)" by Journey, which I think was used in the awkward runner video.
"Blackout" by Breathe Carolina for those tougher runs where you need a little rhythm to keep going.
"All The Rowboats" by Regina Spektor, which is a little more unusual but has a fantastic beat and is really fun to run to.
Monday, October 22, 2012
Prepping For Districts, More Food Talk and Happiness
First, a moment of celebration. BOTH TEAMS MADE IT TO DISTRICTS!!! That's amazing! Especially because the guys haven't gone in twenty years and last week they snagged the 8th spot in Metros by ONE point! So that's super exciting. Now let's prepare for this week...
Just because it's the last meet doesn't mean it's an excuse to slack off. Think of it as one final chance to get that PR! You'll be running with the fastest people in the District- let them lead you to a faster time! As the coaches mentioned, some of our team will likely end up being the last finishers in their respective races. Don't let that discourage you! Every one of us is running this race for us. We're all trying to do our best, no matter what the circumstances that surround us on race day. I understand that sometimes it feels like there's no reason to push yourself if you can't go anywhere from this. At State last year I ran one of my slowest times all season. I thought, before the race, that I didn't care what time I ran or how well I did. I was just excited to just have fun being at State! And while that's great, and it was a fantastic experience, and we should all aim to have a fun time at Districts, I was disappointed in myself after the race. Not because I didn't place high enough or really even because I didn't run fast enough. I was disappointed because here I was, having earned this opportunity to run at State, something I'd been working towards ALL YEAR, and I felt like I didn't even try to run well. I felt like I'd just wasted my opportunity.
Guys, we EARNED Districts. Show the race some respect and give it everything you have. You know how when we do mile repeats, you save yourself in the beginning a little so you have energy left to run your final mile? Then, on your final mile, you use every bit of power you have left in your legs? Well, treat Districts like that. You've got NOTHING to lose. So go for it!!
As far as eating, stick to the same general idea as last week. Healthy, nourishing foods. Feeling nasty on race day because you ate something funny does not make for an enjoyable experience. I have one other thing I'd like to mention about food, though- please don't not eat. I know sometimes people get insecure about their weight, and some runners think that maybe the lighter they are the faster they'll be. And while this may be true to some extent- if you weigh 600 pounds you probably aren't going to be able to run a 4:30 mile- it's not enough of a factor to freak out about AT ALL. I've been there before and avoiding or obsessing over food is not going to help you with anything. It's not going to make you faster or help your self esteem or make you healthy. Actually, it will make you weak and possibly a slower runner. You could get injured due to lack of nutrition. I really, really don't want anyone on the team to have similar problems to the ones I used to have. So don't freak out over food this week, okay? Just stay healthy and be smart (and drink water).
Finally, I just want to say this: we are the STARS of cross country right now at Sealth, guys. We are setting school records (or at least coming close to them), growing the team larger than it's been in YEARS, and getting further than we've gotten in years too. We have the best cross country team in West Seattle! Okay, so West Seattle is the only other school in the neighborhood that we compete against, but still. This is our time, and I'm incredibly grateful to be a part of it with all of you.
Let's go rock Districts!! :D
Just because it's the last meet doesn't mean it's an excuse to slack off. Think of it as one final chance to get that PR! You'll be running with the fastest people in the District- let them lead you to a faster time! As the coaches mentioned, some of our team will likely end up being the last finishers in their respective races. Don't let that discourage you! Every one of us is running this race for us. We're all trying to do our best, no matter what the circumstances that surround us on race day. I understand that sometimes it feels like there's no reason to push yourself if you can't go anywhere from this. At State last year I ran one of my slowest times all season. I thought, before the race, that I didn't care what time I ran or how well I did. I was just excited to just have fun being at State! And while that's great, and it was a fantastic experience, and we should all aim to have a fun time at Districts, I was disappointed in myself after the race. Not because I didn't place high enough or really even because I didn't run fast enough. I was disappointed because here I was, having earned this opportunity to run at State, something I'd been working towards ALL YEAR, and I felt like I didn't even try to run well. I felt like I'd just wasted my opportunity.
Guys, we EARNED Districts. Show the race some respect and give it everything you have. You know how when we do mile repeats, you save yourself in the beginning a little so you have energy left to run your final mile? Then, on your final mile, you use every bit of power you have left in your legs? Well, treat Districts like that. You've got NOTHING to lose. So go for it!!
As far as eating, stick to the same general idea as last week. Healthy, nourishing foods. Feeling nasty on race day because you ate something funny does not make for an enjoyable experience. I have one other thing I'd like to mention about food, though- please don't not eat. I know sometimes people get insecure about their weight, and some runners think that maybe the lighter they are the faster they'll be. And while this may be true to some extent- if you weigh 600 pounds you probably aren't going to be able to run a 4:30 mile- it's not enough of a factor to freak out about AT ALL. I've been there before and avoiding or obsessing over food is not going to help you with anything. It's not going to make you faster or help your self esteem or make you healthy. Actually, it will make you weak and possibly a slower runner. You could get injured due to lack of nutrition. I really, really don't want anyone on the team to have similar problems to the ones I used to have. So don't freak out over food this week, okay? Just stay healthy and be smart (and drink water).
Finally, I just want to say this: we are the STARS of cross country right now at Sealth, guys. We are setting school records (or at least coming close to them), growing the team larger than it's been in YEARS, and getting further than we've gotten in years too. We have the best cross country team in West Seattle! Okay, so West Seattle is the only other school in the neighborhood that we compete against, but still. This is our time, and I'm incredibly grateful to be a part of it with all of you.
Let's go rock Districts!! :D
Sunday, October 14, 2012
Finding Your Inspiration
We all have off-days. Not days where you have a day off from running, but days when your train of thought runs a little like this: why am I running this hurts this is crazy I don't feel like running anymore I wanna go home and sit on the couch with a blanket and the TV and eat junk food all day why would I choose to go running I suck at running I could be painting/singing/driving sports cars right now... You get the point. Sometimes there are just days, or even weeks and months where you just don't know what your motivation to run if anymore.
I don't know about you, but I REALLY HATE those times. They make you feel like you will never be good enough or strong enough or fast enough. The worst thing is that it's all in your head. When you lose sight of your inspiration or motivation, you can't ice or do core work or use a roller to make things better. You have to train your mind to find your motivation again.
For some people, it's helpful to remember why they are running. It could be for a person who was important in your life and has passed away, for a goal like being faster or being able to run further, or to feel stronger. If none of these are the reasons you run, just remember to run simply for yourself.
Something that's always useful for me is looking up running quotes and just having them in your mind. You don't have to sit down and write an essay on what each one means to you, but it's a good idea to at least consider the ones that really mean something to you, if only for a moment. Sooo here are some of my favorites.
For days when you're feeling lazy and tired and too sick to run...
No matter how slow you run, you're still lapping everyone on the couch.
When you're fighting for a position in a qualifying race and you feel like you can't run any harder.
The body achieves what the mind believes.
And my absolute favorite, all time quotes, best for those d
I don't know about you, but I REALLY HATE those times. They make you feel like you will never be good enough or strong enough or fast enough. The worst thing is that it's all in your head. When you lose sight of your inspiration or motivation, you can't ice or do core work or use a roller to make things better. You have to train your mind to find your motivation again.
For some people, it's helpful to remember why they are running. It could be for a person who was important in your life and has passed away, for a goal like being faster or being able to run further, or to feel stronger. If none of these are the reasons you run, just remember to run simply for yourself.
Something that's always useful for me is looking up running quotes and just having them in your mind. You don't have to sit down and write an essay on what each one means to you, but it's a good idea to at least consider the ones that really mean something to you, if only for a moment. Sooo here are some of my favorites.
For days when you're feeling lazy and tired and too sick to run...
No matter how slow you run, you're still lapping everyone on the couch.
When you're fighting for a position in a qualifying race and you feel like you can't run any harder.
The body achieves what the mind believes.
And my absolute favorite, all time quotes, best for those d
ays when you completely psych yourself out before a race and are overwhelmingly scared to fail...
What would you do if you knew you could not fail?
Now go do it.
Friday, October 12, 2012
Eating For A Big Race
Hey guys! I'm sure you all know that this Thursday is the Metro Championship meet. As in, BIG IMPORTANT RACE. Yay! I want to make sure no one gets a stomachache on race day or starts randomly puking because they ate something funny. So here's my idea of race week nutrition, based on experience and way too much knowledge about nutrition.
The Week Leading Up To The Race...
Don't eat a lot of crap. You know what I mean... Cheetos, Snickers, 7-11 Slurpees... I don't care if those are your favorite foods, they have no nutrition and won't help prepare your muscles for Thursday. Just try to be eating healthy this week. You don't have to go out looking for organic chicken and chia seeds all week (even though chia seeds are AMAZING) but just avoid the things that have an ingredients list a mile long, please.
The Day Before The Race...
Again, just eat smart. Don't eat a bunch of spicy food or you WILL feel awful the next day. On Wednesday night we're actually going to have a pasta dinner so everyone gets some good carbs into them. Carbs are good because they provide energy that --trust me-- you will NEED for Metros. On Wednesday you should also really try to stay hydrated, even if you have to pee a million times in an hour.
The Day Of The Race...
Eat a good breakfast with protein and carbs- a bagel with peanut butter, eggs, potatoes, cereal... DO NOT eat anything weird like leftover nachos with chili sauce. Also avoid anything really greasy. Hydrate more in the morning, but don't try and drink 8 gallons of water if that's not what you're used to. For lunch again, simple carbs and water are good. Bread, granola bars, trail mix, bananas... Finally, I don't recommend eating anything at least two hours before the race, but if you're starved then have half a cookie or something REALLY EASILY digestible and simple that will stop your stomach from rumbling but won't make you puke. For me part of a simple granola bar works, but Coach Glover recommends something lower in complex carbs and higher in sugar and simple carbs. A few pretzels, a cookie, a cracker, etc.
Aaaand After The Race...
Eat whatever you want. You don't have to run for the next 24 hours. :)
The Week Leading Up To The Race...
Don't eat a lot of crap. You know what I mean... Cheetos, Snickers, 7-11 Slurpees... I don't care if those are your favorite foods, they have no nutrition and won't help prepare your muscles for Thursday. Just try to be eating healthy this week. You don't have to go out looking for organic chicken and chia seeds all week (even though chia seeds are AMAZING) but just avoid the things that have an ingredients list a mile long, please.
The Day Before The Race...
Again, just eat smart. Don't eat a bunch of spicy food or you WILL feel awful the next day. On Wednesday night we're actually going to have a pasta dinner so everyone gets some good carbs into them. Carbs are good because they provide energy that --trust me-- you will NEED for Metros. On Wednesday you should also really try to stay hydrated, even if you have to pee a million times in an hour.
The Day Of The Race...
Eat a good breakfast with protein and carbs- a bagel with peanut butter, eggs, potatoes, cereal... DO NOT eat anything weird like leftover nachos with chili sauce. Also avoid anything really greasy. Hydrate more in the morning, but don't try and drink 8 gallons of water if that's not what you're used to. For lunch again, simple carbs and water are good. Bread, granola bars, trail mix, bananas... Finally, I don't recommend eating anything at least two hours before the race, but if you're starved then have half a cookie or something REALLY EASILY digestible and simple that will stop your stomach from rumbling but won't make you puke. For me part of a simple granola bar works, but Coach Glover recommends something lower in complex carbs and higher in sugar and simple carbs. A few pretzels, a cookie, a cracker, etc.
Aaaand After The Race...
Eat whatever you want. You don't have to run for the next 24 hours. :)
Tuesday, September 18, 2012
Run Like Hell
I read a quote today that made me feel pretty great, so I thought I'd share it...
"Run like hell and get the agony over with."
Our sport is agony. Cross country races are comprised of screaming muscles, gasping for air, and using every last ounce of your willpower not to just walk off the course halfway through. Yet, we come to practice every day and train ourselves to grow accustomed to this pain. We want to feel that pain again, consciously or not. We want to feel it so that we can run faster, better, stronger.
Some people call us crazy masochists. I think we all just love the challenge of running- it's hard and you can never, ever be perfect. There's always something more to strive for.
I'm getting a little off-track here, though. Back to the quote.
"Run like hell and get the agony over with."
Our sport is agony. Cross country races are comprised of screaming muscles, gasping for air, and using every last ounce of your willpower not to just walk off the course halfway through. Yet, we come to practice every day and train ourselves to grow accustomed to this pain. We want to feel that pain again, consciously or not. We want to feel it so that we can run faster, better, stronger.
Some people call us crazy masochists. I think we all just love the challenge of running- it's hard and you can never, ever be perfect. There's always something more to strive for.
I'm getting a little off-track here, though. Back to the quote.
"Run like hell and get the agony over with."
During a race, there are moments- a lot of them- where you want to slow down because you don't think you can keep up with the runner ahead of you, or because you feel like absolute shit and you honestly think you can't go any faster. But as the quote says, the faster you run, the faster you'll feel normal again. Why not give it your all? Ask yourself which feels better afterwards: finishing and feeling exhausted, but wishing you'd run just a little faster? Or finishing and feeling like you're going to collapse and die but knowing that you just ran an amazing, fantastic race that you fought for every second?
Remember, you can breathe comfortably... AFTER you finish.
Aaand that's my inspiration for everyone today. :)
Saturday, September 8, 2012
Awkward Runners & Shin Splints
Here's an absolutely hilarious video reminding you to never be that awkward runner...
Epic, I know.
On a less humorous note, several members of our team have had issues with shin splints lately. We have incorporated some injury prevention (the barefoot walking exercises) into our weekly routine, but here are some recommendations if you need to do more. First of all, instead of just doing those on the days we do them at practice, do them every day at home. Backwards on your toes, feet spread out, feet in, outside edges and inside edges. Also, start doing shin tap exercises. Stand up and tap each foot (keeping your heels on the ground) 20 times fast, 20 times slow, and 20 times side to side. All these shin workouts help to strengthen the muscles in and around your shins so you're less likely to get injured. As far as recovery, try to ice for 20 minutes, then heat for 20 minutes. Repeat that every day. If you're only beginning to get shin splints, make sure you are doing the ice/heat thing and also running on softer surfaces (grass, turf, trials) whenever possible. If you are reeeeaaally injured and can't run at all, or can only run a little bit, try the elliptical machine and swimming for some non-impactive cardio workouts. Hopefully everyone's shin splints will be better by our first meet THIS THURSDAY! Whoo-hoo!
Friday, July 27, 2012
Falcon Running Camp
Hey, guys!
I just got home from a week at Seattle Pacific University's Falcon Running Camp. It was an absolutely AMAZING experience. I got to meet some super cool people, including Doris Brown Heritage (the first woman ever to break 5 minutes in the mile), an Olympic javelin thrower, and legendary coach Pat Tyson. There were a ton of other great people running the camp, and there were also lots of speakers whose presentations discussed things like injury prevention, the mental side of running, proper form, visualization, drills, and much more. I'll be sharing a lot of the things I learned with you guys at practice the next few weeks, so be sure to show up! :)
The biggest things I took away from camp were these:
1. Do your work! Don't just run. I mean, of course you should run because if you're a runner you won't improve without running, but strive to do more. Strive for excellence. Do drills, strengthen your core and all the small muscles in your body that you don't usually think about. Practice your form and watch better runners to learn from them. Visualize your success and plan exactly how you're going to succeed. Push yourself physically and mentally. Train yourself to focus on your goals. If you put in the work, you will succeed.
2. Have courage. Face whatever it is that makes the pit of your stomach feel like a rock when you're standing on the starting line, whether it be the fear of not placing as high as you want, not qualifying for that big race, or simply not wanting to run at that moment in time. It's like that proverb, 'do one thing every day that scares you.' Every time you face down a fear, you get a little bit stronger.
3. Remember what you're running for, and always have fun! Cross country isn't an easy sport. Running isn't always a nice jog in the morning- it's tough to train hard and it requires dedication, focus, and sometimes making sacrifices. But as one of our presenters said, if you love running enough, sacrifices like having to get up early to run won't feel like a bad thing, because you enjoy the running. I acknowledge there are times when running sucks. It hurts, you can't breathe, you're injured, you have a bad race... I get it. But if you remember why you started running in the first place, you will be able to overcome pretty much anything. For me, it's the challenge. In cross country there's always more you can achieve- a faster time, a higher place, better form, a better race... There's always something to strive for, and that's what inspires me. So find what inspires you and what makes you love to run, and always keep it in your mind.
I really hope you guys take this advice to heart! See you all at the Menchie's run on Sunday!!
I just got home from a week at Seattle Pacific University's Falcon Running Camp. It was an absolutely AMAZING experience. I got to meet some super cool people, including Doris Brown Heritage (the first woman ever to break 5 minutes in the mile), an Olympic javelin thrower, and legendary coach Pat Tyson. There were a ton of other great people running the camp, and there were also lots of speakers whose presentations discussed things like injury prevention, the mental side of running, proper form, visualization, drills, and much more. I'll be sharing a lot of the things I learned with you guys at practice the next few weeks, so be sure to show up! :)
The biggest things I took away from camp were these:
1. Do your work! Don't just run. I mean, of course you should run because if you're a runner you won't improve without running, but strive to do more. Strive for excellence. Do drills, strengthen your core and all the small muscles in your body that you don't usually think about. Practice your form and watch better runners to learn from them. Visualize your success and plan exactly how you're going to succeed. Push yourself physically and mentally. Train yourself to focus on your goals. If you put in the work, you will succeed.
2. Have courage. Face whatever it is that makes the pit of your stomach feel like a rock when you're standing on the starting line, whether it be the fear of not placing as high as you want, not qualifying for that big race, or simply not wanting to run at that moment in time. It's like that proverb, 'do one thing every day that scares you.' Every time you face down a fear, you get a little bit stronger.
3. Remember what you're running for, and always have fun! Cross country isn't an easy sport. Running isn't always a nice jog in the morning- it's tough to train hard and it requires dedication, focus, and sometimes making sacrifices. But as one of our presenters said, if you love running enough, sacrifices like having to get up early to run won't feel like a bad thing, because you enjoy the running. I acknowledge there are times when running sucks. It hurts, you can't breathe, you're injured, you have a bad race... I get it. But if you remember why you started running in the first place, you will be able to overcome pretty much anything. For me, it's the challenge. In cross country there's always more you can achieve- a faster time, a higher place, better form, a better race... There's always something to strive for, and that's what inspires me. So find what inspires you and what makes you love to run, and always keep it in your mind.
I really hope you guys take this advice to heart! See you all at the Menchie's run on Sunday!!
Wednesday, July 11, 2012
Summer Mileage
The sun is shining, the smell of sunscreen is in the air, and people are walking around looking like lobsters. It would appear summer is finally upon us. So here's the deal, guys.
Whether you come to practice with the team or run on your own, getting in that summer mileage is SUPER INCREDIBLY VITALLY IMPORTANT for a number of reasons. First of all, it builds your endurance, and that's what long distance running is all about. If you're a runner who is only used to running a mile at a time, summer running will make it easier to adjust to a 3.1 mile race. Want proof? Just ask anyone that ran over the summer last year!
Another reason getting in your mileage is important is because it helps prevent injury. If you start running and getting in shape during the summer, you can steadily build up your mileage. A general rule exists that says you shouldn't increase your mileage more than 10% per week. If you start off with one mile at the beginning of the summer, you'll be perfectly ready for cross country season by September. But if you wait until after school starts, you could get injured trying to run too much before your body is ready for it.
Finally, running in the summer is fun. There's no pressure! You don't have to go fast or hard, you can just jog along and take in the scenery. You can run anytime, since there's no school to get in the way or your daily activities, and you can find a way to run anywhere.
Coach Greg likes to say, "We make Districts in July and August," meaning that summer training is what gets us stronger and ready to race.
So. Will YOU be ready?
Whether you come to practice with the team or run on your own, getting in that summer mileage is SUPER INCREDIBLY VITALLY IMPORTANT for a number of reasons. First of all, it builds your endurance, and that's what long distance running is all about. If you're a runner who is only used to running a mile at a time, summer running will make it easier to adjust to a 3.1 mile race. Want proof? Just ask anyone that ran over the summer last year!
Another reason getting in your mileage is important is because it helps prevent injury. If you start running and getting in shape during the summer, you can steadily build up your mileage. A general rule exists that says you shouldn't increase your mileage more than 10% per week. If you start off with one mile at the beginning of the summer, you'll be perfectly ready for cross country season by September. But if you wait until after school starts, you could get injured trying to run too much before your body is ready for it.
Finally, running in the summer is fun. There's no pressure! You don't have to go fast or hard, you can just jog along and take in the scenery. You can run anytime, since there's no school to get in the way or your daily activities, and you can find a way to run anywhere.
Coach Greg likes to say, "We make Districts in July and August," meaning that summer training is what gets us stronger and ready to race.
So. Will YOU be ready?
Sunday, June 10, 2012
Running Shoes
If you're a runner, you need running shoes. It's pretty easy to figure that out. What's not so easy is trying to find the right pair. There are so many different brands and styles of running shoes out there, it can be hard to know what to buy. So here are some tips to get you started!
1. Don't trust advertising!
Shoe companies will often promote their shoes in magazines or on billboards. That doesn't mean you should go out and buy them, no matter how good the brand says they are, because they might not be the right shoe for your foot.
2. Get your stride analyzed.
Here's how you find what shoes ARE right for your feet. Get them analyzed at a running store! Employees will be happy to help you find the perfect fit. Always try on the shoes before you buy them though, and make sure they feel comfortable all over.
3. Keep track of your mileage.
You should aim to replace your shoes every three hundred miles, otherwise they will be too weak to provide you with the support you need while running. Keeping track of your mileage helps you remember when to buy new shoes.
4. Order the same shoe when your pair gets old.
In order to avoid spending a day shopping for a new "perfect pair," you can order the same brand and style you already own online, often for less money than it would cost in a store. Now you have extra money AND a pair of shoes that you know works perfectly!
5. Buy cross-country spikes if you want to speed up.
Spikes are shoes that are designed for speed in competition- they are lightweight and have small metal spikes for traction. Studies have shown wearing them can reduce your time by seconds. If you do buy spikes, make sure you purchase the cross country ones (longer spikes), not track spikes.
6. Don't hesitate to change your shoes if they hurt.
If your shoes are hurting you, DON'T RUN IN THEM! Buy a new pair! You'd be amazed at the amount of people that don't realize it's their shoes that are the problem. Also, don't run in Converse. They are not running shoes.
Here are some running stores that you can check out- some of them will even give you a discount if you mention you run high school cross country!
West Seattle Runner
3727 California Ave SW #2a, Seattle, WA 98126
(206) 938-0545
http://www.westseattlerunner.com/
Super Jock n' Jill
7210 East Green lake Drive North, Seattle, WA 98115
(206) 522-7711
http://www.superjocknjill.com/
Shoe companies will often promote their shoes in magazines or on billboards. That doesn't mean you should go out and buy them, no matter how good the brand says they are, because they might not be the right shoe for your foot.
2. Get your stride analyzed.
Here's how you find what shoes ARE right for your feet. Get them analyzed at a running store! Employees will be happy to help you find the perfect fit. Always try on the shoes before you buy them though, and make sure they feel comfortable all over.
3. Keep track of your mileage.
You should aim to replace your shoes every three hundred miles, otherwise they will be too weak to provide you with the support you need while running. Keeping track of your mileage helps you remember when to buy new shoes.
4. Order the same shoe when your pair gets old.
In order to avoid spending a day shopping for a new "perfect pair," you can order the same brand and style you already own online, often for less money than it would cost in a store. Now you have extra money AND a pair of shoes that you know works perfectly!
5. Buy cross-country spikes if you want to speed up.
Spikes are shoes that are designed for speed in competition- they are lightweight and have small metal spikes for traction. Studies have shown wearing them can reduce your time by seconds. If you do buy spikes, make sure you purchase the cross country ones (longer spikes), not track spikes.
6. Don't hesitate to change your shoes if they hurt.
If your shoes are hurting you, DON'T RUN IN THEM! Buy a new pair! You'd be amazed at the amount of people that don't realize it's their shoes that are the problem. Also, don't run in Converse. They are not running shoes.
Here are some running stores that you can check out- some of them will even give you a discount if you mention you run high school cross country!
West Seattle Runner
3727 California Ave SW #2a, Seattle, WA 98126
(206) 938-0545
http://www.westseattlerunner.com/
Super Jock n' Jill
7210 East Green lake Drive North, Seattle, WA 98115
(206) 522-7711
http://www.superjocknjill.com/
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