Wed., June 8 ~ At home
Continuous Run/Stretch = 2-3 miles
**Beginners= Run 3/Walk 3 x 5
Core Exercises
10 p-ups, 20 s-ups, plank 1minx2
Thurs., June 9 ~ At home
Bike at aerobic pace = 30 minutes/6-8 miles
Friday., June 10~At home
Continuous Run/Stretch/Core = 2-3 miles
**Beginners= Run 3/Walk 3 x 5
Core Exercises
10 p-ups, 20 s-ups, plank 1minx2
Sat., June 11~At home
Continuous Run/Stretch = 3 miles
**Beginners= Run 3/ Walk 3 x 5
Sun., June 12~At home
Bike at aerobic pace= 6-10 miles
Mon., June 13~Mrs. Hineline's 8:00-9:00am
Continuous Run/Stretch = 3 miles
**Beginners= Run 5/Walk 2.5 x 4
Core Exercises
12 p-ups, 22 s-ups, plank 1minx2
Tues., June 14~Oregon Pool 12:00-1:00pm(249 Brook St)
Lap Swim or(Bike at aerobic pace 6-8 miles at home)
Wed., June 15~Mrs. Hineline's 7:00-8:00pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4
Core Exercises
14 p-ups, 24 s-ups, plank 1minx2
Thurs., June 16~Oregon Pool 12:00-1:00pm
Lap Swim or(Bike at aerobic pace 6-8 miles at home)
Fri., June 17~At home
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4
Core Exercises
14 p-ups, 24 s-ups, plank 1minx2
Sat., June 18~At home
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4
Sun., June 19~At home
REST!
Mon., June 20~Mrs. H's 8:00-9:30am
Continuous Run/Stretch = 4 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats
Tues., June 21~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)
Wed., June 22~Mrs. H's 7:00-8:30pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats
Thurs., June 23~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)
Fri., June 24~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats
Sat., June 25~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4
Sun., June 26~At Home
Bike at Aerobic Pace 6-10 miles
Mon., June 27~Mrs. H's 8:00-9:30am
Continuous Run/Stretch = 4 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats
Tues., June 28~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)
Wed., June 29~Mrs. H's 7:00-8:30pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats
Thurs., June 30~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)
Fri., July 1~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats
Sat., July 2~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3
Sun., July 3~At Home
REST!
Hey everybody!
ReplyDeleteHow was your bike ride today? Cold and damp?
At least it wasn't 100 degrees outside!=)
Well, my first run in Colorado! I ended up walking half of it, but i can think of several excuses and there is always tomarrow!
ReplyDeleteand the hill (well, the base of a mountain)was supper rough, both up and down (didn't run up it)
ReplyDeleteHow's the weather in Colorado? It's kind of gloomy around here, but perfect running weather! Don't let hills discourage you. I despised them when I began running, but now I love them. Oh...try making your strides shorter when you go uphill. It really helps!
ReplyDeleteStephen,
ReplyDeleteGreat job!! Remember, in the beginning, it's all about perseverence! Work a little harder each day and you'll be amazed at how fit you will be in August! Be careful on the down hills. Most injuries occur going downhill ... so for the time being, run uphill and walk downhill.
Keep us posted on your progress!
God bless you!!
Mrs. H
So far, even though i'm having trouble, i am still supper excited! I completely believe about the downhill danger (how do i post pictures of this hill, well base of a mountain?) especially on the route i've chosen. It leads directly from my house, down a steep driveway to a fairly even road, then to a lake! round trip, it is about a mile. I am really having fun, and can't wait to start running on hiking trails (if my mom will let me)!
ReplyDeleteStephen,
ReplyDeleteI LOVE your enthusiasm! Attitude is EVERYTHING in cross country. Have your mom send me a photo of the "base of the mountain" via e-mail! I'll definitely post it!! It will be a great reminder to all of our local runners that the hills around here aren't so bad. ;-)
I do have an idea for your 1 mile route. Is there a flatter section on the route? Maybe you have about a 1/4 mile or so that is relatively flat. If so, do the hilly mile only twice/week alternating with a "flatter run" 2/week. How do you create the flat run? Run back and forth on the flat stretch until you've completed your run/walk program for that day.
Keep up the great work, Stephen.
Coach H
Well, the way it works is that my house is pretty near the base of prospect mountain, so the first bit (leaving my house) is supper hilly and steep as you get off of prospect mountain, then i go to the highway right off of the mountain, then i take the highway to Mary's lake, and that is the flat part, though right at the end that part has a little hill. Then i return to my house with the same route. Apparently, though, my route is actually (round trip) 1.6 miles and according to mom the crazy it is 2.4 miles. I trust dad's figure more than mom's. And my answer to Heather's question is that the climate here varies ridiculously much. It is always a pretty good temperature in the 70's, but when i ran there wasn't a cloud in the sky. Now it is 100% overcast. I blame the mountains. This always happens here; the weather cannot be predicted before time
ReplyDeleteI ran earlier today and though I'm sure it wasn't quite as difficult as yours was, Stephen, I had to get around a bunch of fallen branches from a storm a couple of days ago. There's a tree fallen down right in the middle of my running path...it would make a great hurdle if it wasn't so leafy (and if jumping over things couldn't cause injuries...). Hey everybody! We're all dying to know how your runs/bike rides have been going! More posts would be appreciated.:)
ReplyDeleteMabye, but mine is only hard at the beggining and the end, + i'm wimping out on the harder stuff. But that sounds totally epic! I thought that i wouldn't be doing any biking, but an interesting (i mean totally awsome) schedule might be but in place for me at the beggingin of July. My Auntie Mary is comming out then, and she is a crazy mountain runner (runs on mountains) and i beleive that she will do well as a coach, if she agrees. Two catches, both simply meaning more fun and work: 1: she does her running at 5 a.m. 2: there is absolutely no transportation that would want to help me at that ungodly hour of the morning, so i think me and my mom will bike it! (i am now tall enough to use dad's bike, if he adjusts it) mom will bike some more, i will run with Auntie Mary, then i will bike back with mom!
ReplyDelete9 min bit more than a mile! ( for every min, i did 30 sec run, 30 sec walking) By the way is it better to keep a steady pace, speeding up that pace as the days pass, or to do what i have been doing so far: walking some and running some?
ReplyDeleteStephen,
ReplyDeleteThat's great progress especially on your route! Regarding your question, focus on building your continous aerobic running before increasing your speed. Right now, we are building a fitness base. Increasing your speed or mileage too quickly can lead to injury & frustration. We don't want either of those things. Keep your focus on gradually increasing the number of minutes your run. Try doing a 2:1 ratio for running/walking. Run 2 minutes, then walk 1 -- do this for 20 minutes. During your 2 minutes of running, focus on keeping a steady even pace. Then, next week you can increase your running minutes to 4 and your walking to 2.
Keep your eye on the walk/run progression in the June workouts. Forge ahead at a pace that feels comfortable to you. Your goal for August is 20 minutes of continuous running.
Keep up the great work, Stephen!!
Coach
Ok, that sounds good. I have also been talking to my godmother, and she said almost the same thing (except that she suggested having some days where i stay at an even pace the whole time). I think that she is going to help me personally in July giving me both on the spot advice and new ideas for places to run! Also, i just hiked 6 miles today (i might still run today, but mabye not) and i could totally feel how much more ready i was made by doing the last few runs!
ReplyDeleteYour dedication is inspiring! Keep it up, Stephen. I'm happy to know that your godmother will be giving you pointers. It's much more fun to train w/ someone else than to do it alone. The JH boys back home are looking forward to training w/ you in August.
ReplyDeletePress on!
Coach
I'm looking forward to training in August also! I probably won't get back until late August however, so i'll miss the first couple practices. My godmother doesn't get here until July, so i'll train alone for the nex couple weeks. Also, i've started bringing a GPS with me, and so far my record for the whole 1.8 miles is 17 mins, opposed to 25 mins the first day! I am also keeping a steady 5 mph for 5 mins, with only a 1 min break for walking! (today the wind prevented me from doing that, unfortunately)
ReplyDeleteAlso, you don't have to email me, because i have set my email up so that i receive any blog posts by email. The amount of running i do is going to decrease because harder hikes will be done, but mabye i'll trail run!
That sounds really great! You're improving and that is probably the most encouraging thing that can happen! It was really hot around here today, but when I got back, Samuel dumped water on me and that felt great! Hey Everybody! Please post other comments! We want to hear about how your workouts are going!
ReplyDeleteI just got my GPS data from the last run, and i'm quite pleased by the speed, but it appears that i am not going the whole 1.8 miles. Apparently i'm only going 1.5 miles. Oh well, lots of space to improve in! It turned out that y average running speed was 6 MPH and walking speed 3 MPH. And there was a spike where i was going more like 8 MPH
ReplyDelete8 MPH that is fantastic, Stephen!! And, your average of 6 MPH is a great pace for building your running base for the season. You continue to inspire all of us back home.
ReplyDeleteCoach :-)
This comment has been removed by the author.
ReplyDeleteAnna Marie and I have been running over vacation, and boy are there a lot of hills out there in Ohio! We both agreed that it got much easier as the week went on. I believe our route was about 2 or 2.5 miles.
ReplyDeleteIt was really warm, but it rained a during the run once or twice, which made it much better (until it started pouring!!!)
And I must say it's much easier to run with someone else than to run alone!
This past Monday after I ran, I got blisters on both small toes. What should I do to prevent these?
ReplyDeleteOh, wow! I'm so sorry to hear about the blisters! Check out this article http://www.thewalkingsite.com/blisters.html. It mentions the importance of keeping your feet dry and wearing wicking socks. You can find these at Endurance House or Movin' Shoes. I highly recommend them. Cotton socks get rough when wet and can cause blisters. Let me know if this helps!
ReplyDeleteCongrats, Ben and Anna Marie! Your dedication during your vacation really paid off at practice this morning. Keep up the great work!
ReplyDeleteI don'r know if this would be much help on a run, but on a hike this really works (actually, this would be almost no help on a run because you would have to carry it and stop to apply it, but i'll say it anyway). there is this really nice padding that you can buy called second skin, and if you think you are getting a blister, you can apply it to the spot where the "hot spot" is and cover it with a bandage, and it will really help. Really. Also, i think applying it to an already formed blister will help protect that blister from getting worse, and will make a run with a blister a lot better
ReplyDeleteAnd,with both timing, comparing how i feel after a run, and the fact that my short run has had another mile added to it, and with gps data, i can tell i am improving!
ReplyDeleteStephen,
ReplyDeleteAnother mile?! Whoo hoo!!! Nice work!! And, your advice to Matthew was great.
how could you possibly respond that fast!?!?!?!?!?!?!?!?!?!?!?!?!?
ReplyDeletemy Aunt is going to be here to stay in 1 week!!!!! (she is going to be with the other side of her family) also, if you are wondering, it is now 2.5-2.7 miles
Incredible progress :) Your aunt is going to be impressed.
ReplyDeleteGreat job Stephen!And great job to everybody who has been at practice!
ReplyDeleteWe are going to be awesome this year!
(To Mrs. Hineline)
ReplyDeleteI have been sick since Tuesday with only a slight fever today. Do you think that I should run tomorrow, or would it be a good idea to wait?
Matthew,
ReplyDeleteThis a great question for everyone to learn the answer to. You should be fever free for 24 hours before returning to intense aerobic exercise. Sounds like you should take another day off to rest. Returning to intense exercise too soon can prolong your illness. Drink lots of fluids!!
God bless you,
Coach
I do not think that i am going to be able to keep up with work outs for July. I have a lot going on (I WILL TRY THOUGH (especially with my aunt, just arrived from alaska to help)) like being a lazy person. My Aunt will be lots of help, because up until now i have been entirelly self disciplined, and as the weeks go by, am was having trouble with self discipline. No more laziness now!
ReplyDeleteStephen,
ReplyDeleteThank you for sharing your struggle!! We all have dreams, but achieving our goals requires WORK (especially in Cross Country). This is not a whimpy sport & all of us struggle with those "lazy days"! This is another reason why Cross Country is the perfect Catholic sport. The workouts themselves will help you grow in virtue. Sloth IS one of the seven deadly sins!! :) I'm really happy to hear that you are going to team up with your Aunt very soon! Sounds like you need a little one-on-one motivation. Some companionship on your runs will definitely do the trick!! It's much more fun to run in a group setting. Keep up the great work, Stephen! We can't wait to work out with you in August!! Stay strong soldier!!
God bless,
Coach
Best run ever! Boy, were you right. My aunt was just the help i needed. She says we did 3 miles, it took us 33 mins, we did it mostly at a jog, but with the occasional sprint and the less occasional walk. It was great. We did it in a new area, and that also helped. More hilly on average than my usual run, but no big hills like my driveway. I think (with poor memories) that it is almost as hilly as the boc. The main help was the company of my aunt, looking at the conditions and telling me what to do. And the simple help of someone with me was nice too, escpecially when she discided to turn the sprint time into a race between us. You were so right!
ReplyDeleteAnd now i am giving the location of this blog to my aunt, if you don't mind. She said it would help her if she could contact you!
ReplyDeleteWhoo hoo!!! Perfect!! Changing things up was exactly what you needed! :) And, I look forward to hearing from your Colorado coach ;-).
ReplyDeleteCoach H
My run on sunday was so crazy! My aunt is in denver, so i did it alone and on my usual route (which i am bored of) but i added a mile or so! it is now at least 3 miles. I did it in 33 mins, and though that isn't good in terms of speed, i did it 100% running! it was more of a jog, but i never stopped. And though hiking and running use different muscles in different ways, they are helping each other in that my lungs are doing very well with both sports training them!
ReplyDelete