Running

yes it is more than one foot in front of the other

5 Key Quotes

• Everyday is a great day.

• Extra effort is the key to success

• Don’t waste a heartbeat

• We go with goal oriented people

• Goal Oriented people find ways

Why should I train

everyday??

Oxygen is your BEST FRIEND

(it will go to the movies with you and tuck you into bed)

• No one ran a race and had too much oxygen

• It’s important to improve your Oxygen Delivery system

• If you don’t use it you lose it

Oxygen Delivery System• Heart

pumps blood and carries oxygen

your heart grows w/ everyday training

• Arteriesdeliver blood

your arteries become smoother and more elastic (able to hold more blood) with everyday training

• Capillariesyou will grow more capillaries with everyday training

Why should I try?

You probably shouldn’t

Running is lame anyways

Nobody likes short shorts

or waking up early for practice

JUST KIDDING

You should try your best no matter what… you might as well…

Just do it

Work Ethic

• Work= exact labor

• Ethic= Set of rules

• Do the first things first

and the first things right

4 kind of interesting things that might help you be kind

of successful…..one day• 1. Listen

get it right the first time

• 2. Think

know what your supposed to do

• 3. Do things on your own

be motivated

• 4. Follow the rulesor else ;]

Motivation • Means doing things on your own

• Do NOT wait for others

• Do NOT wait to start training intensely- do it now

• Find ways to stay motivated:- have a positive attitude

-make others negatives positive

- desire to do better than yesterday

-if you say it, mean it, and do it

What’s with the acronyms?

LR? CT? SPPM? LPPM? LD? HLT? CD? TM?

LR (Long Run)

• Any run over 30 mins that is nonstop

• Continual stress builds your oxygen delivery system stronger

CT (Critical Threshold)

• Continual stress builds cardio strength

• Recovery day

• Meant to be run 45 sec to 1 min slower than your ppm

• Helps get rid of lactic out of your legs

• Cleans out your blood system

PPM (Pace Per Mile)

• Intense run

• Push yourself your absolute hardest

• Helps build your oxygen delivery system

• Go all out… even puke if you want

• If you give it your best then there is not such things as a bad ppm

LD (Long Day)

• Fast Mile- shocks your oxygen delivery system because of short distance and converts to make your sppm faster

• Extra Mileage- can be broken up into different runs

• Completing total mileage is important to use up all of your glycogen so you will rebuild more the next run

CD (Continuous Days)

• Running one mile or more per day without missing a day

• Basically how many days you have run without missing a run

HLT (Higher Level Training)

• Go faster

• Go further

• Then faster further

• Train intensely

Higher Level Training = Higher Level Racing

Why Race?

Racing

• You train to race

• You can only race as fast as you train

• Racing is a time to be intense (know how and when to be serious)

How to Race

• Go hard in the beginning and harder at the end

• Run fast enough

• Race Shock- going out hard and fast – Unintentionally – Intentionally

• Out hard but controlled and kick last 400 meters

State Meets

• You must first believe you can make it

• Train like your going to make it

• Let your training take over while you race

• Don’t do something new while racing

• Never limit what you can accomplish

• You have three months until the state meet whether you’re ready or not