Running
Transcript of Running
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Running
yes it is more than one foot in front of the other
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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
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Why should I train
everyday??
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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
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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
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Why should I try?
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You probably shouldn’t
Running is lame anyways
Nobody likes short shorts
or waking up early for practice
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JUST KIDDING
You should try your best no matter what… you might as well…
Just do it
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Work Ethic
• Work= exact labor
• Ethic= Set of rules
• Do the first things first
and the first things right
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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 ;]
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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
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What’s with the acronyms?
LR? CT? SPPM? LPPM? LD? HLT? CD? TM?
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LR (Long Run)
• Any run over 30 mins that is nonstop
• Continual stress builds your oxygen delivery system stronger
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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
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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
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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
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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
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HLT (Higher Level Training)
• Go faster
• Go further
• Then faster further
• Train intensely
Higher Level Training = Higher Level Racing
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Why Race?
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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)
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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
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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