SCHEDULE 2012 Monday August 20 Ashtabula Lakeside War on the Shore. Early season meet that we have an opportunity to win. Friday August 24 Moeller Primetime Invitational. Varsity race at 9, run under the lights on a golf course at Kings Island!

SCHEDULE 2012 OTHER NEW MEETS Tomahawk Run at Walsh Black River Invitational (Could win this!) Gilmour Academy Invite Friday September 28 th (If we get in) Akron Marathon: We will either volunteer to run an aid station as a fundraiser or have the options of running a relay or half marathon

“SIMPLE AIN’T EASY! THE SIMPLEST WAY TO GET BETTER AT RUNNING IS TO RUN CONSISTENLY, BUT HOW MANY OF US DO THAT?” Professional Coach Jay Johnson “WE TEND TO OVERLOOK THE NUMBER ONE THING THAT CAN HAVE THE GREATEST IMPACT ON OUR RACE READINESS, CONSISTENCY!” COACH ROY T. BENSON To become a better runner you must run.

TO BE YOUR BEST YOU NEED TO RUN SIX TO SEVEN DAYS A WEEK. YOU HAVE TO TRAIN FAST TO RUN FAST! WE DO SPEED WORK OF SOME TYPE EACH DAY WE WILL DO THREE SPEED WORKOUTS A WEEK AND STRIDES OF VARIOUS LENGTHS WILL BE OUR SPEED WORK ON THE OTHER DAYS WE RUN. IF YOU SKIP YOUR STRIDES YOU HAVE NOT PREPARED YOURSELF TO RUN FAST AND WILL PAY THE CONSEQUENCES ON RACE DAY. To become a better runner you must run.

ENDURANCE RUNNING DEFINED PACE = 1:30/mile SLOWER than 5k race pace AEROBIC, “conversational” pace, “easy” pace Not TOO slow, no junk mileage BENEFITS endurance, delays fatigue! blood, oxygen, and nutrients to muscles ability to make more energy without fatigue HOW MUCH 20 minutes to 120 minutes depending on the day (recovery day, endurance long run) Warm-up & Cool-down To become a better runner you must run.

TEMPO RUNNING DEFINED Pace = 25seconds/mile SLOWER than 5k race pace. NOT killer fast/hard AEROBIC Faster than “easy” running, but still CONTROLLED pace. “Comfortably Hard” You will feel like you could go faster, but don’t!! BENIFETS Improves LACTATE THRESHOLD – Limits that “burn” feeling that comes with racing Improves fitness for racing with moderate intensity running. Great anytime of the year! A workout with good “Return on Investment” – low risk of injury, good endurance benefits for all middle & distance events. To become a better runner you must run.

INTERVAL RUNNING DEFINED Pace = a little faster (5-10sec/mile) than 5k race pace TOUGH WORKOUT! But still mostly aerobic. Important to stay EVENLY PACED and precede with a good warm- up. BENEFITS Improves aerobic power (VO2max): Run FASTER and LONGER. Makes you mentally tough! To become a better runner you must run.

REPITITION RUNNING DEFINED Pace = CURRENT Mile Race Pace ability Quick, short distances with lots of jogging recovery Moving into more Anaerobic energy production (50% anaerobic/50% aerobic) Fun workouts! BENEFITS Improves speed and efficiency (use less energy to run faster) Improves running mechanics/stride/form To become a better runner you must run.

PROFILE OF SUCCESS: Claude Christensen-Diehl 2009 best 5k 20: best 5k 18: best 5k 17:37 Two Time City Champion in Cross Country Two Time City Champ in the 1600 (4:41) and 3200 (10:08) To become a better runner you must run.

PROFILE OF SUCCESS: Arian Daneshvar Best 5k 2009: 22:11 Best 5k 2010: 18:52 Best 5k 2011: 17: Cross Country Team MVR

To become a better runner you must run.

PROFILE OF SUCCESS: Sarah Meek k best 20: k best 18:49 State Meet! 24 th at State Two time cross country City Champion District Champion 2011 (1 st Ever) Regional Qualifier in track 2011 District and Regional Champion 2012 in Track

To become a better runner you must run. PROFILE OF SUCCESS: Sarah Meek Sarah Never won the 3200 at an Invitational last year. This year Sarah won 8 out of 10 times in the Sarah set 3200 meet records at Crestwood, Stow, Woodridge, and City and a stadium record at Nordonia.

To become a better runner you must run. PROFILE OF SUCCESS: Sarah Meek Sarah set a meet and stadium record in the 1600 at the city championship running a 5:10 Still had enough strength after running the 800 to break the meet record in the 3200 by running 11:28. Which is 7 seconds faster than her best time last year! Feature article in tomorrow’s Beacon Journal!

To become a better runner you must run.

PROFILE OF SUCCESS: Nick Kienzle Started Running Junior Year best 5k 21:44 at Stow 2009 best 5k 18:06 at Stow Best 5k in college 17:03 2:52.28 Marathon best winning his age group at Akron. Two Time Boston Marathon Participant & Qualifier President of his running club in Cincinnati

To become a better runner you must run. HOW TO IMPROVE THIS SEASON? Consistent training and hard work, you cannot be fast at 5000 meters with out hard work! Anyone who is not involved in another sport should be running during the winter and spring, 11 months a year to be your best! For those of you who say “I don’t like track”, you really don’t like to run and I suggest you have a better attitude or stop running. Those who don’t like track are usually not in shape and in that case I wouldn’t like it either. So get in Shape!

To become a better runner you must run.

SEASON GOALS Train Consistently Take top 7 spots in the City varsity race: We failed to do this last year because we did not have seven runners in shape! Take top 10 spots at the city JV Race: We did do this last year Improve our score and place at the district meet: We did this last year and it will take hard work to do it this year. At Least have one or more runners qualify for the regional meet! A legit team competes at the district and regional level!

To become a better runner you must run. Summer Training Six days a week: You must run on your own when you miss conditioning, no excuses! Fartlek run: 4 x 90 sec fast 90 steady, 60 fast, 60 steady, 30 fast, 30 steady. Most neglected type of run by American runners Tempo run: 8 to 24 x 400 (Beginner) at tempo one minute rest or 3 to 5 miles non stop at tempo (Advanced)

To become a better runner you must run. Summer Training Hills: 10 sec sprint, followed by 30 second sprint, followed by 60 to 90 second uphill run Long Run: Most important run during the summer to develop the endurance to run fast for a long period of time. Medium long run: A run during the middle of the week of 10 miles or more.

To become a better runner you must run. Summer Training Returning runners should plan to run anywhere from 35 to 65 miles a week Peak mileage in August Mile Repeats will be here in the summer If you skip two 5 mile runs a week for 8 weeks that adds up to 80 miles you lost. Who do you think is going to win the race the guy with the extra 80 miles or the inconsistent guy that has run 80 fewer miles? Why do you think Sarah Meek is so good and destroying girls and some of you guys who use to beat her? CONSISTENT TRAINING!