Coach Beaty

Hello my fellow athletes! School starts this week! On Monday evening I’ll be at the track doing the workout if you’d like to join and do it as a group. I’ll be there at 5:30 so feel free to come over. If you’ve noticed over the last few weeks we’ve slowly increased our mileage/running distance/time. Here is the link to this week’s mileage, week 4:

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

Since Tuesday is the first official day of school back we will have a meeting after school to talk about the season etc. If you’d also like to run in a group this isn’t mandatory but required for those serious. If you have any injuries or concerns about the season please let me know ahead of time as we prepare for the season. As a reminder, we will be starting to do all the warmups again so make sure to bring your ropes. Also, there are a few races in the calendar which are optional if you’d like to do them to get in better shape and get more experience. Check out the races page for those dates. Make sure to keep doing your strides every day and your strength and conditioning workouts.

Another week is over. I hope everyone has a good New Year’s Eve party and start to the year this week. We are on week 3 in the mileage sheet this week:

https://docs.google.com/spreadsheets/d/11cnX9da0oJdAPfVfXdiDRYgFU5ChITIJ4gpyeKrPraA/edit?gid=281725570#gid=281725570

We are slowly building mileage and adding more strides this year than in the past. Even if this is your first or second week you still need to be doing strides. They are a critical piece that will fill in any training gaps you may be missing. ALSO. MAKE SURE TO DO CORE AND HIIT WORKOUTS. I can’t stress enough how important these are to do. We do them the same amount as strides each week and all the info for when to do them and what they are is on the website. I’ll also be adding a food pyramid and suggestions for food info on the website this week. should help give you ideas and help you stay healthy. continue to drink a good amount of water every day. Might as well continue carrying around water everywhere you go to help give you that internal reminder. If you need anything this week feel free to message me. As always if I add anything else I’ll make sure to note it on this post. Happy New Year!

Another week of running is done and gone, while another week starts here is this week’s mileage with strides:

https://docs.google.com/spreadsheets/d/11cnX9da0oJdAPfVfXdiDRYgFU5ChITIJ4gpyeKrPraA/edit?gid=1748221342#gid=1748221342

If you have questions feel free to get in contact with me. Those in groups B & C we are starting your first workout with a mild tempo. Its a bit longer than you may have been used to such as the 4×4 but always go with a bit on the conservative side with your pace.

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

^The above is a link to most of your paces. It’s okay to be 10-15 seconds slower to be on the safe side and honestly, unless you’ve been running for at least 4 weeks then you need to be running a tad slower after taking your 2-week break. Again use your best judgment. Also, those on their second week or more of running should start doing core and HIIT workouts every day minus the long run and the recovery day. Those workouts can be found here on the workouts schedule page of the website. Jack feel free to use group A to start and we can evaluate how you feel by next week whether you bump up to group B or not. A reminder for those of you in groups B and C that tempo pace is the pace you would sustain running for an hour. Also, DON’T forget your strides. For those of you curious about the HIIT runs, we will not be doing those until the first week of official practice which is in February, I believe.

ALSO, for warmups, I’m not asking you to warm up for your runs right now that you do on your own, EXCEPT for the speed workouts I give you. Please do your warmup drills etc. on those days so we don’t get injured. Hopefully, that is all for now. If I need to add anything I’ll add it later on this post with an edit disclaimer. Merry Christmas everyone and hope you have a great week!

OH!!!!! I’ve also updated the races page for those that want to get int some races pre-season. I highly recommend everyone run at least 1 or 2 of these. Its a good way especially for those younger athletes to start getting experience and getting a jumpstart on their speed.

Good afternoon athletes!

This will be the first of many news posts going forward so make sure to come here for all relevant mileage news updates, etc. This is the weeks mileage sheet:

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

We are on week 1. I’ve included the strides you’ll need to do on the days you need to do them. I don’t have groups split up because some of you started on different days and I don’t know those exact days I.E how long you’ve been running this pre-track season. With that in mind please use your best judgment on which group you feel you should be running in. I’ll leave that up to you. There are a few races coming up that I’ll be posting about either this week or next that you can and should run in to get a baseline of fitness and to prepare for this track season. Feel free to peruse the website for all the awesome stuff I’ve included and provided for you to learn and enjoy. I’ve added a few things recently to the tips page. If you have any further questions feel free to message me on SportsYou. Hope you guys are enjoying your runs and I look forward to continuing the updates on here in the future.