Ethan Rouse had a break out meet at Air Force this weekend running 4:49, 2:07, and :56!
Exactly Where We Need To Be
On Saturday we had nearly 40 Vista Nation athletes compete at the Air Force Academy indoor meet. From your coach's perspective, we thing you are exactly where you need to be right now. However, some athletes left The Springs feeling disappointed. Feeling like we should have done better. I feel just the opposite. Based on the training we have done so far, I am extremely happy with where we are at right now as a TEAM!
I don't want us at our best in February, I want us at our best as a TEAM by the end of May. And the end of May is still four months away. The Air Force indoor meet was a rust buster for us. A chance to get in a race, before the real racing starts in March. It was also a chance to break up the monotony of the day to day training grind. Based on what I am seeing, we are on track to make a lot of noise at the league and state meets this spring when it matters most four months from now.
Over the next three weeks we will start to increase our intensity, and start to become more race ready in preparation for our first outdoor meets. Keep believing in the process, stay consistent, and continue to work hard. Great things are coming for us this spring!
Air Force Videos, Results, and Pictures
Coach Versaw from TCA posted all kinds of cool stuff from the Air Force meet on Milesplit this weekend. Take a look at the link below for results, videos, pictures, etc.
Air Force Videos, Pictures, Articles, Etc. (link)
Mountain Vista Results (link)
Ferritin Check
If you have not had a Ferritin Check since the summer or fall, now is the time to get one. I will be addressing this issue at practice this week, but in my personal opinion everyone on the TEAM should have one of these before track starts, with a ferritin level above 30. Below is info on getting your iron levels checked, and why it's important for distance runners.
Why You Should Get Your Ferritin Levels Checked (Link to 2015 blog post)
Doughnuts From Dalby's
Saturday's long run will be from my new house near Wadsworth and Chatfield Blvd. We will be running to the trails in Chatfield State Park for our weekly long run. Post long run doughnuts afterwards!!!!
Valor Time Trial: February 13th
Next Monday (February 13th) we are headed over to Valor HS for a time trial with Heritage and Regis. You have the option to run either a 600 or a 1600. We are also going to put together a 4x400 relay (possibly co-ed, details to come) that we want everyone on the TEAM to be a part of. This is another opportunity for us to check in on our fitness, and see what kind of progress you have made during the off season.
Training Document for the Next 3 Weeks
I've posted the rest of our winter conditioning workouts for the next 3 weeks. You will have some options based on your best/favorite race 2 or 3 days during this training block. I will talk more about this at practice during the week.
Training doc for February 6th-26th (link)
Schedule For February 6th-12th
Monday-3:10 MVHS
Tuesday-3:10 MVHS
Wednesday-A.M. MVHS 6 a.m.
P.M. 3:20 Redstone Park
Thursday-Morning Run 6:30 a.m.
P.M. 3:10 MVHS
Friday-MVHS 3:10
Saturday-8 a.m. Doughnuts From Dalby's
Sunday-Optional
On Saturday we had nearly 40 Vista Nation athletes compete at the Air Force Academy indoor meet. From your coach's perspective, we thing you are exactly where you need to be right now. However, some athletes left The Springs feeling disappointed. Feeling like we should have done better. I feel just the opposite. Based on the training we have done so far, I am extremely happy with where we are at right now as a TEAM!
I don't want us at our best in February, I want us at our best as a TEAM by the end of May. And the end of May is still four months away. The Air Force indoor meet was a rust buster for us. A chance to get in a race, before the real racing starts in March. It was also a chance to break up the monotony of the day to day training grind. Based on what I am seeing, we are on track to make a lot of noise at the league and state meets this spring when it matters most four months from now.
Over the next three weeks we will start to increase our intensity, and start to become more race ready in preparation for our first outdoor meets. Keep believing in the process, stay consistent, and continue to work hard. Great things are coming for us this spring!
Air Force Videos, Results, and Pictures
Coach Versaw from TCA posted all kinds of cool stuff from the Air Force meet on Milesplit this weekend. Take a look at the link below for results, videos, pictures, etc.
Air Force Videos, Pictures, Articles, Etc. (link)
Mountain Vista Results (link)
Ferritin Check
If you have not had a Ferritin Check since the summer or fall, now is the time to get one. I will be addressing this issue at practice this week, but in my personal opinion everyone on the TEAM should have one of these before track starts, with a ferritin level above 30. Below is info on getting your iron levels checked, and why it's important for distance runners.
Why You Should Get Your Ferritin Levels Checked (Link to 2015 blog post)
Doughnuts From Dalby's
Saturday's long run will be from my new house near Wadsworth and Chatfield Blvd. We will be running to the trails in Chatfield State Park for our weekly long run. Post long run doughnuts afterwards!!!!
Valor Time Trial: February 13th
Next Monday (February 13th) we are headed over to Valor HS for a time trial with Heritage and Regis. You have the option to run either a 600 or a 1600. We are also going to put together a 4x400 relay (possibly co-ed, details to come) that we want everyone on the TEAM to be a part of. This is another opportunity for us to check in on our fitness, and see what kind of progress you have made during the off season.
Training Document for the Next 3 Weeks
I've posted the rest of our winter conditioning workouts for the next 3 weeks. You will have some options based on your best/favorite race 2 or 3 days during this training block. I will talk more about this at practice during the week.
Training doc for February 6th-26th (link)
Schedule For February 6th-12th
Monday-3:10 MVHS
Tuesday-3:10 MVHS
Wednesday-A.M. MVHS 6 a.m.
P.M. 3:20 Redstone Park
Thursday-Morning Run 6:30 a.m.
P.M. 3:10 MVHS
Friday-MVHS 3:10
Saturday-8 a.m. Doughnuts From Dalby's
Sunday-Optional
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