July 4, 2015
INSANE! You guys can rap with the Rap App, but can you beat box?
July 1, 2015
Summer training has officially started! Awesome. I'm back from my exciting trip cycling through Oregon (508 miles), so here's something fun to bring a smile to your face while we begin our long summer of mileage. This is easily the most fun time to get in shape and enjoy the company of your teammates, both old and new, so DIVE IN!
June 13, 2015
Summer Training Is Well Underway!
For our first week of the summer, we will meet beginning Tuesday June 16 at 8:30 a.m. at Standley Park, on the east side of the pool. We will continue to meet there Wednesday and Thursday at the same time, and then at 8:30 on Friday, we will have a special meeting at South Mission Beach, at the lifeguard tower. To get there on Friday, June 19, get to the roller coaster at Belmont Park, and then go south on Mission Blvd. all the way to the end. Turn right at the end and park at the beach. The following week we then begin our traditional summer schedule, which is Monday, Wednesday and Friday at Standley Park, Tuesdays we will meet at 8:30 a.m. at Penasquitos Canyon on the WEST end, and Thursdays at 8:30 a.m. we continue to meet at Mission Bay Park at the runner's bathroom, south of the Information Center.
Plan your summer well and follow the training information that you'll find on this page and the orange links. We have a phenomenal group that has already begun training, and our team looks great! We are going to be a great team again, but only if YOU do the work this summer.
Read the mileage goals sheet to plan out your summer framework. How many miles will you run from today until September 20th?
Do You Plan to Travel and Be Varsity?
Then you need to be at ALL of the Saturday runs and ALL of the hard workout days, unless you have another pre-arranged engagement. Make this part of your training important to you. "Pre-arranged" also means that you let me know WELL in advance.
Which group are you in? Many times the groups will be mixed together on longer runs. Being in a slower group does not necessarily mean you will be running slower than the faster groups each day. It means you MAY be running shorter and/or you MAY be running slower. Always strive to be better.
All Groups Follow the SAME Run
This is important! Everyone will be running the same course. We are not splitting up all over the city. We'll have different runs each day, but all groups will follow each other. Most runs are out-and-back, which means you will follow the same course, but likely turn around earlier.
Here's What's Important:
1. You must fill out the running log EVERY DAY (Use the Flotrackr link on the right for this summer's running logs. Also, be sure to join the University City Team Page on the Flotrackr site). This is mandatory to be part of the mileage club AND to go to camp. I will not accept just numbers in the daily mileage box. You need to write a daily journal: where you ran, with whom, how you felt, how long the run took to complete, any extra exercises/activities for that day. This is the only way you can compare your improvement to previous workouts over the same course. This is very easy to do using Flotrack Running Logs (AND we promised to use this log for the injury study by the SDSU physical therapy graduate students).
2. If you're in town, you need to be running with the team. This is the only way to run FAR enough and FAST enough, the two "F" words that make us great.
3. Camp is an awesome experience, but to qualify to attend, you must be on track to achieve the appropriate mileage goals assigned to you. Make sure you have talked to me about your goals before the first week of training is over.
4. If you can't make it to practice for vacation or other previously scheduled activities, understand that you MUST STILL RUN. You cannot progress in mileage if you don't complete the appropriate mileage the week before. One week builds on the next, so you have to get it done. Wherever you are going, there is still Earth, and the laws of gravity remain the same, so put on your shoes and get out the door. NEVER make decisions from the couch.
For all you history nuts, click on the pics above for a great history of just about everything running and racing, including some epic pictures. This is a great archive that is updated periodically, so I will have a permanent link to it. Dale and Mac are on page 40. There are also some other great pictures of Dale in his running days, as well as current high school and collegians that you will all recognize. Check it out.