Coach Beaty

It’s been 3 weeks since my last post so hopefully, everyone remembers how this works. I’ll repeat what I posted on Sportsyou. Here is the list of those in the meet this Friday:

Boys: Calvin, Aiden, Luis E, BOTH Kai’s, Daniel, Xavior

Girls: Francesca, Alyson, Valery, Autumn, Angela, Sarai, Sienna

Make sure you look at your mileage sheet for what events you will be running:

https://docs.google.com/spreadsheets/d/e/2PACX-1vQH4MgVWLIdVkfO87ushI9OnuU0597b7pWwniF568SfVyrWeIcHJ7CVU-CRuYwBKk-jdrJ7YJwmjG5q/pubhtml?gid=344169166&single=true

Its starting to get hot so I expect EVERYONE to start bringing a water bottle to practice and drinking it throughout the day. If you do not bring it then there will be consequences. It can be as simple is a plastic water bottle, but I better not see them laying around as trash, which brings us to your next topic. It is your responsibility every week to make sure you take all your belongings with you every day including any trash being put in the trash can. The coaches are not your parents. If you want to be treated like an adult then you must be responsible like an adult.

Next topic pertains to meets and is even more applicable to those going this Friday. Just like in practice every day where we have a warmup and cooldown the same apply’s to racing and competing at meets. You are required to have a warmup, AND cooldown. I shouldn’t have to tell you to do this at every meet it should be apart of habit by now. If you want to be as good as other teams and other competitors this is apart of that. The best teams and teammates do this WITHOUT having to be repeatedly told by their coach. This goes without saying that once you finish your race regardless of how tired you are the race shoes come off, if you were wearing any, and the trainer shoes go on. At which point you IMMEDIATELY COOLDOWN. You don’t need to go say hi to family or talk to friends. You NEED to immediately cooldown. lets stop wasting time and just get it done. THEN you can go do anything you want. Talk to friends, family, use the bathroom, etc. Whatever you wish to do, UNLESS you have another race. then you still need to pay attention when that next race is and if it makes sense to wait to cooldown. You should always do some type of jog after each race though. Even if it’s only 5 minutes. The same goes for a warmup. It is not a big deal to do a 5-minute jog.

For those doing their tempo paces make sure you figure out what that is per lap so when you do them on the track you are keeping pace to how faster or slow this should be. You can use this website to calculate it:

http://www.pace-calculator.com/

Per lap is 400 meters. If you have a watch that calculates that you can use that as well to keep pace. Tuesday and Thursdays workouts will be on their own sheet on the fence at practice that you can look at, it is also here:

https://docs.google.com/document/d/1rVOu5S4euDS_5DYRA5on1Px2TtykNopH7t-y7uR9U28/edit?usp=sharing

Lets also make sure we are staying on top of our nutrition. you need to keep eating healthy every day to race well and not get injured.

This is our schedule for the rest of the season:

https://azpreps365.com/teams/track-boys/2118-westwood/188391-varsity

Please look at this if you want to know what meets we have coming up. I will be referring to this every time someone asks me “Do we have any meets this week”, going forward. Please do your own do diligence in regard to your season. If you are curious about nutrition check out the nutrition page on the website. Also reminder that Hohokam is in 2 weeks and the 5k fundraiser is the following Saturday which EVERYONE is required to attend because this is how the team is fundraising money this year.

A small shout out to Kai for currently having the #23 fastest time in the country in the mile at this point in the season.

P.s.- Those in the 4×800 on Friday will be practicing handoffs all week so we can get better and improve on that to improve our time.

I hope everyone had a good weekend. This week is pretty important because there is no school and since there is no school that means less stress which allows for better training. Here is this weeks schedule for when we practice:

Here is the updated PR’S and tempo sheet:

https://docs.google.com/spreadsheets/d/1OZE6z5alC8LjeroihzQJ4zIOgXVx_hOcamg5YcHIZCk/edit?usp=sharing

Next week is Chandler Rotary and only a select few athletes will be going. I will post that list next week but most of you know who you are already. Lets make sure we get all our workouts in this week as we are in the dead middle of our season right now and the important parts of training start this week.

So this week will be a bit hard for some of you. I made sure that anyone that is racing on Thursday, and/or Friday aren’t participating in the dual meet on Wednesday. You will however finish your run and then cheer on the team. FYI its a home meet. Its slowly starting to get hotter so you need to be bringing a water bottle with you every day. ALSO, for running attire and gear, it is your responsibility to show up every day with running shoes, your warmup rope, shorts, a shirt, and a water bottle even if it’s a cheap 12 oz bottle.

On that note the reason this week is crazy is because Wednesday is our dual meet verses Dobson which will start at 2pm. Then Thursday and Friday we have the Red Mountain invite. For those going check your weekly mileage sheet because I posted. I will also post what events I have you entered, at practice. Most likely if I have you gone Thursday and Friday then you will be entered in 2 events.

I am not 100% healthy yet so no morning practice. I may not make the afternoon practice on Monday as well, so if not I will keep you posted. For this week if you are unsure about your workout then please ask me this week before the workout so I can explain it. That way when you have the actual workout we can get started right away. Some of you should get spikes if you want to improve your times. Make sure to keep communicating with me on stuff that may interfere with practice.

Here is this weeks mileage:

https://docs.google.com/spreadsheets/d/11cnX9da0oJdAPfVfXdiDRYgFU5ChITIJ4gpyeKrPraA/edit?usp=sharing

As well as the current Pr’s for the season:

https://docs.google.com/spreadsheets/d/1OZE6z5alC8LjeroihzQJ4zIOgXVx_hOcamg5YcHIZCk/edit?usp=sharing

also the site to figure out paces:

http://www.pace-calculator.com/

This is the sheet that pertains to everything at this weeks invite on Thursday and Friday:

https://docs.google.com/document/d/1uKB9vAKoTBMBfaFv-YAis0yitELfU0FHe6wDhCR2mAc/edit?tab=t.0

If you scroll down to the bottom it has the times for all the events. The are general times and subject to change so keep them in mind but the order of events will not change.

here are the entries for the invite:

Some of you won’t be running the 4×800 and that’s why I have you entered in the open 800. Both are on the same day.

Let’s make sure we are passing our classes and if you need help you have teammates that can help you.

Again for those that keep asking about our schedule for the season here it is:

https://azpreps365.com/teams/track-boys/2118-westwood/188391-varsity

Lets make sure we are doing our morning runs and doing our strides every day. I appreciate all the hard work everyone does everyday. Also I wanted to congratulate everyone for the great job they did this weekend. Special mention is Xavior with his 30 second PR in the 3200. Looking Forward to another great week of training.

Entire track team: Its Invitational week. Entries are due Tuesday for Saturday’s meet. With it being race week Wednesday and Saturday and with the rising temperatures you need to make sure you are bringing a water bottle and drinking plenty of water throughout the day. Only a select few will be going Saturday so if you aren’t sure if that is you make sure you speak with Coach Gray or Coach Berg. This means that if you want to have proper racing attire for your races you need to have gotten your track shoes before Wednesday.

Something to keep in mind for races is the rule of thumb goes as follows, “Nothing new on race week”. This helps you keep healthy routines that allow you to race your best on race day. This means that if you have been to a track meet before, then you should keep the same daily routine as you do normally every week for practice. You shouldn’t be eating any crazy new meals, getting at least 8 hours of sleep every night, and eating healthy 3 meals every day. You should also be making sure you are eating enough protein throughout the week to help promote proper muscle growth so you can get better after you practice every day

Distance Runners:

I hope everyone who went on Saturday had fun. Looking forward to a great week of meets and races.

I’ll be posting the entries for distance for Saturdays invite here as well as on Sportsyou so you can share this with your parents:

Wednesdays meet I will give tell you on Tuesday what events you will be doing. I have next week’s entries done as well but those might change after tomorrow’s time trial. Make sure you have your track shoes or something to race in by Wednesday if you want to have a good race. Some of you I have removed from the group’s list because I created your own training schedule. Make sure you check it out:

https://docs.google.com/spreadsheets/d/11cnX9da0oJdAPfVfXdiDRYgFU5ChITIJ4gpyeKrPraA/edit?gid=2114271848#gid=2114271848

Also, some of the workouts have set paces you should be running. If I haven’t spoken with you directly or you don’t know or remember what these paces are make sure to use these to figure this out. Ill be updating this later this week.

http://www.pace-calculator.com/

https://docs.google.com/spreadsheets/d/1OZE6z5alC8LjeroihzQJ4zIOgXVx_hOcamg5YcHIZCk/edit?gid=0#gid=0

The ones going on Saturday, If you notice on your training you have a workout after your last race. Don’t forget to do it. Reminder your homework is to bring running cloths and running shoes every day. Also make sure to bring a water bottle. Make sure you are doing your strides every day that we have them scheduled and lets make sure to do our strength work every day. However this week on Wednesday and Friday we will not be doing our core workout in Prep for Saturday. At least for those going on Saturday wont be doing them on Friday.

For the entire track team:

I spoke with Coach Berg last week and offered to help make updates for those on the team. For those unaware this is the schedule for the season:

The exception to the full list is the one current athlete going to Arcadia in the middle of April and those that qualify for state in May, which is the 10th and the 8th for division 1 state and open state May 16th-17th. The coaches have noticed that some of you are severely lacking proper footwear. If you wish to NOT get injured you need proper training shoes/running shoes as well as spikes for meets and specific workouts. Ask your coaches for advice on what to purchase. Some of you would also benefit from bringing a water bottle to practice. You should at the minimum have one to drink throughout the day to stay hydrated as this can play a key role in your performance and improvements. Also on the same topic what you eat has a huge role in this. I highly recommend searching the website for my nutrition page of what you should be eating and proper portion sizes.

Something I will note is some of you may be interested in improving as the season goes on, especially those interested in qualifying to attend the invites or even qualifying for state. If this is your goal I suggest you talk with your perspective coaches on how you can best do this and what you will be required to do to achieve this.

FOR DISTANCE:

We are now on week 10 of our mileage. Some of you will notice if you scroll down that you have individualized training aside from the groups. This is going to be the standard going forward for all varsity athletes or at least those who are showing dedication to the team and need more individualized training to get the most out of the season. If you wish to be one of these people make sure to show up every day, work hard, and continue to be better than you were yesterday. A reminder that Monday morning practice is at 6:30am. We will have evening practice at 5:30pm since there is no school.

Here is PR’S and paces sheet:

https://docs.google.com/spreadsheets/d/1OZE6z5alC8LjeroihzQJ4zIOgXVx_hOcamg5YcHIZCk/edit?usp=sharing

And here is your mileage sheet:

https://docs.google.com/spreadsheets/d/11cnX9da0oJdAPfVfXdiDRYgFU5ChITIJ4gpyeKrPraA/edit?usp=sharing

As a reminder make sure you are bringing everything you need each day and DON’T forget to take everything home as well. I am constantly finding people’s things being left behind. I may start holding these things for ransom if you want them back. Make sure you bring water on Monday as well as every day each week. Not only is this important for staying hydrated every day but you will need it for practice especially when we leave campus for workouts. Make sure your shoe situation is in order both training shoes and distance spikes *(there is a difference in the type of spikes you can purchase.

Again here is the pace calculator for figuring out your paces for your workouts this week:

http://www.pace-calculator.com/

On Wednesdays, come to practice ready to start by 1:15 p.m. Most practices each week last between 2 and 2 and 1/2 hours, so make sure you let your parents know this when planning out pickup times. Make sure you are also on both the regular track and distance track group pages on Sportsyou so you keep up to date on communications with the team, activities, and scheduling for workouts/practice. This Friday we will be having a different kind of practice because of the Jr. High City XC meet that is going on that day at Red. Mountain so stay tuned for more details with that this week.

We also have the team activity this Saturday at noon at Elevate Trampoline Park off Mcdowell Rd. in between Val Vista and Greenfield at noon. This is the best chance to spend time with your team and get to know each other. Expect this to last about 2 hours. The event will be paid for by me so let’s get a good turnout so we can have fun. You’ll get a chance to see what an old retired ex-pro-dodgeball player is like. As always an changes to this I will add as an edit if I need to add something later this week.

Hello everyone and welcome to your first week of practice. I’ll link a few items on the agenda you need to make sure and do. For one, get on the Sportsyou group page:

Second, you need to go to the goals survey and fill it out for me to make sure I know what I need to do to help you meet your goals this season:

https://docs.google.com/forms/d/e/1FAIpQLSfQPMK-SaL8Fmhj7A2vc3BlwJ5pJftt5qSanabj9BkpxeeWMA/viewform?vc=0&c=0&w=1&flr=0&usp=mail_form_link

You also need to fill out Register My Athlete if you have not done this already. You will not be allowed to practice until this is done:

https://registermyathlete.com

Every week I include what we have planned for the week, which groups, and what their mileage is as well as the strides info: That is here:

https://docs.google.com/spreadsheets/d/11cnX9da0oJdAPfVfXdiDRYgFU5ChITIJ4gpyeKrPraA/edit?usp=sharing

If you are not new make sure you are taking the time to help those around you in the drills because many will be unfamiliar with them and how to do them. DON’T FORGET YOUR ROPE! If you don’t have one you will receive one the first day you are eligible. We have a fun speed workout planned for Thursday. In the next week, I’ll be making a calendar for all the cool things we are doing this season so you can plan and let your family know. We should have the team calendar this week to give out for the schedule of the season. MAKE SURE TO BRING YOUR SHOES AND CLOTHES EVERY DAY!

Some of this is self-explanatory but I still need to repeat it for those who need it, you know who you are. If you haven’t gotten new shoes for the season if you ran XC then you need to get those now. some of you may end up with 300-400 miles by the end of the season, some of you even more than that. Make sure if it is any other day besides a Monday and you have a morning run in your group schedule that you GO DO YOUR RUN. This is an on-your-honor system that I am presuming everyone is doing on their own.

Starting this Saturday and 2 other Saturdays a month we will have either a team practice or an event planned together as a team to do to build team cohesion. Some of these I’ll pay for and some you will have to pay for yourself if you want to go. The first one will be this Saturday morning at 9am at the track for our long run. As a reminder all easy days which is 4 days a week should be EASY. The other 2 days are the speed workout days, and the last day of the week is always our rest day, a.k.a. Sunday. Also, I will be checking to make sure everyone is bringing their own water bottles it must be anywhere from 64-128 ounces, 1/2 to a full gallon jug. It will be getting hotter over the coming weeks so we need to stay hydrated.

If you get injured PLEASE LET ME KNOW. That way we can address what to do together to get you either healed up or doing what we can to alleviate the root causes. This post was a bit longer but I am sure I am missing a few things. If I am ill add it to an edit later.

Also, a reminder that this is our normal strength and conditioning schedule:

Monday/Wednesday/Friday: Core workout 

Tuesday/Thursday (or recovery days): HIIT run; HIIT drills

Saturday: Hip workout

2-4x a month: start with 3-6x hill sprints and add a rep every additional workout up to 8-10

Monday morning practice @ 5 am, tomorrow February 3rd. This Thursday is the mile race with those from the school make sure to start warmups on time that day. A reminder that you should be aware if your shoes are older than 3 months or 250 miles you should order a new pair and start to rotate the new ones in and the old ones out. Pay attention to the strides this week again they are slightly altered from last week. If you have not filled out your goals form, or need to calculated paces please look at last weeks post for those links. Here is general pace figures for 200’s. You can use it to figure out some paces going forward:

8:30 is 63-64 seconds
8 min pace is 1 min
7:30 pace is 56 seconds
7 pace is 52 seconds
6:30 pace is 49 seconds
6min pace is 45 seconds
5:30 pace 42 seconds
5min pace is 38 seconds
4:30 pace is 35 seconds

Or you can use the pace calculator website in linked last week. Also reminder that this is your last week to do your register my athlete before the first official practice next Monday. You also need to download and get on Sportsyou to get updates about the season. The weeks schedule is here.

As usual. all updates for this week will be edited in and posted later if they are needed.

First things first, you MUST finish your register my athlete this week! When season starts if it is not done you will not be able to practice. You have 2 weeks so there is no excuse. 150’s were added this week to strides so pay attention to that. In 2 weeks on Friday the 7th we will have a mile race for anyone in the school to come out and participate in. We will also have a raffle with prizes for them so spread the word.

Monday morning practices start tomorrow. Practice will be at 5am. Make sure to go to bed early tonight. It will be cold that early, so make sure to dress warmly. Keep checking or tracking your shoes and how much you’ve run in them especially if they are from last season. If so it is probably time for a new pair. When the season starts everyone will be required to bring their large water bottles so be prepared for me to start checking. You should be bringing them since we haven’t had a water jug since school started again a few weeks ago. Here is the goals form again:

https://docs.google.com/forms/d/e/1FAIpQLSfQPMK-SaL8Fmhj7A2vc3BlwJ5pJftt5qSanabj9BkpxeeWMA/viewform?usp=sf_link

Here is your PR’s sheet as well as some calculated paces:

https://docs.google.com/spreadsheets/d/1OZE6z5alC8LjeroihzQJ4zIOgXVx_hOcamg5YcHIZCk/edit?usp=sharing

If you are not on SportsYou then you need to download it. You can use the code in the post a few weeks ago or get it when you come to practice from the paper at the track. Mileage sheet is updated with practice locations this week. Any injuries or concerns make sure to let me know. Also you MUST communicate with me when you cannot make practice because at some point if it’s too frequent we will have to decide whether or not track is the best fit for you. We will also be adding a few drills to the line drills this week in preparation for the start of the season.

edit:

For Those that would like to know how to figure out their GOAL race paces here is a website they can use:

http://www.pace-calculator.com/

Middle of January and soon to be a bit warmer weather…. Hopefully…

When you look at the mileage/strides sheet you will notice some changes. Make sure to pay attention to them, especially to the location and stride changes. Hope everyone had a great weekend!

As the season progresses the all-out sprints will progress from 60-80m and the 100’s will progress to 100-150’s. This week I’ll allow the last 3 strides to be with spikes on Thursday. Also to clarify for you to understand float pace, it’s a bit faster than maybe your fastest easy pace and just a tad slower than steady state pace. Wednesday we will be going towards Alma School and doing hill sprints at the end of the run at Westwood Street. We will also be starting Warrior Wednesday that day as well so make sure to dress out before meeting in the annex classroom. If the meeting location changes for this day I’ll let you know.

If you have NOT filled out the goals form for the season please fill it out by the end of the week so I don’t need to keep bringing it up. It’s the only way I’ll know how best to help you meet your goals this season:

https://docs.google.com/forms/d/e/1FAIpQLSfQPMK-SaL8Fmhj7A2vc3BlwJ5pJftt5qSanabj9BkpxeeWMA/viewform?usp=sf_link

Reminder the week 5 blog post has the sports you page info for the distance track page. If you have questions about how our season will be progressing in regards to training and mileage let me know and I can sit down to talk with you about it. Your training improvements will not be instant but they will come with time.

Reminder that it’s that time of year again to be getting new shoes both trainers and track spikes. Also when we start having issues with injuries etc make sure to talk to me about them and we can address them. Make sure to keep bringing your LARGE water bottles with you to practice. If you didn’t catch that, if you click on the word practice in the previous sentence that’s where I hid the link to the mileage sheet ;).

2nd week of school everyone! Yay! XD. I hope everyone had a good first week. Let’s make sure to keep up with our homework and not fall behind. Remember if you are failing a class that makes you ineligible to race. I will NOT be making exceptions for people failing their classes this year. If you are failing a class when grade reports come out you will have to wait to participate in a race until the next one. Make sure to stay on top of it.

We will NOT be having a Monday morning practice this week and next week. I have a lot of prep work for my trip this weekend, and I may not get back in time next Monday morning either from my trip. If you want to be ready when the season starts then do your mileage in the morning. I’ll be leaving Friday morning so there will not be practice after school that day. I’d like us to start meeting as a team twice a month on Saturdays though since that will be mandatory this season so if you guys could try to organize something this weekend as a team then let’s do it. Let’s become an even better team this year by pushing and motivating each other to become a national-level team. Also if you know anyone that already plans to come out for track and they don’t want to lose their fitness from XC then they need to start coming out. Make sure to let them know and start checking the website every Monday for the updates for the week.

We are on week 5 for mileage this week:

https://docs.google.com/spreadsheets/d/11cnX9da0oJdAPfVfXdiDRYgFU5ChITIJ4gpyeKrPraA/edit?usp=sharing

Also here is a link to a form for goals for the season. I want everyone to fill it out so I know how hard I need to push you so you can reach your goals:

https://docs.google.com/forms/d/e/1FAIpQLSfQPMK-SaL8Fmhj7A2vc3BlwJ5pJftt5qSanabj9BkpxeeWMA/viewform?usp=sf_link

I’ll let you know If I edit anything. also here the code to our sports you group page, if you are not in it already please join, this group is mandatory for all track distance athletes:

2ELWWK9X

If you don’t have the app please download Sportsyou and use the code to join.

Also if you don’t have track distance shoes or need to buy new ones now is the time to do that.

EDIT: For those asking for the link to the paces/goals/PR’s page here it is:

https://docs.google.com/spreadsheets/d/1OZE6z5alC8LjeroihzQJ4zIOgXVx_hOcamg5YcHIZCk/edit?usp=sharing