Wednesday~

Ringo Adamson was our guest at camp tonight. Ringo coaches cross country and track at Rowan University. He competed for Rowan when he was in college and then went on to represent Jamaica in international competition and in the Olympics. He began by speaking about commitment. Commitment is necessary to accomplishing anything of value. Then Ringo talked about drills that will make you a stronger, faster runner. He showed us a DVD clip that illustrated the vital drills he teaches. We hope to soon have a link to this clip on our site soon. Then we went out to put the drills into practice. Eric DuBois of Rowan University led us through extensive drill workout. Afterward we went on an easy recovery run -- around the lake plus... (based on what group you were in).

Tuesday~
Fartlek was the word of the day. Fartlek is a Swedish word which means 'speed play.' Many years ago Swede coaches developed a training method of varying pace to help train runners. It can be very effective.

Coach Jamie talked about training. Summer endurance training is vital to a good cross country season. Threshold training is also important. Training at your aerobic threshold enables your to sustain your maximum aerobic pace for a longer period of time. The third important aspect of running needed for successful racing is sprinting -- anerobic running, which is used at the end of a race. Coach Jamie talked about coaching plans to emphasize development in these different areas of running throughout the training season, so that you can reach your 'peak performance' in mid October, when you run the races that matter most.

We broke up in groups to do a fartlek workout. Participating coaches led the sessions -- most coaches were on bikes, except for Coach Jesse, who revealed his running abilities with the B group.

After the run we did a stretch, ate energy bars with protein to help recovery and then played Ultimate Frisbee on the beach.

MONDAY - At the first night of camp we heard from Coach Pierangeli. He talked about approaching the upcoming season and the importance of settinf realistic goals. Goals can be great motivators. They will help you to understand the importance of training each day -- even when you don't feel much like doing it. Your goal for the season needs to be realistic -- meaning that the goal is within your capabilities. It should include 'check points' along the way that will mark your progress and help you to progress.

Here's an example: If I want to run 18:30 for 5k by the end of the season, in November, I will set a goal to run under 20:00 for the first race, in early September. A check point for me will be running under 19 minutes by mid October. By meeting marks along the way I will stay motivated to train and be confident and ready to reach my ultimate goal by the season's end.

Our Monday workout was a long, easy run. Runners broke up into groups and ran between 5.5 - 10 miles, based on capabilities. We emphasized warm up drills and stretching.

Camp Schedule

Monday - Schalick Coach Steve Pierangeli will talk about keys to approaching the fall season. We will do a long run through the woods.

Tuesday - We will do a fartlek ("speed play") workout. Ultimate Frisbee on the beach.

Wednesday - Rowan Coach Ringo Adamson will talk about biomechanics (running form) and we will video record everyone in action. We will be doing a long run and stride drills.

Thursday - Coach Jamie Bagley will talk about 4 keys to RECOVERY. We will do a 1k Threshold Workout.

Friday - Coach John Boykin will talk about nutrition. An 30 minute easy run. Setting goals for the fall season. Ultimate Frisbee on the beach.

Saturday - Meet at 8am. Run a 5k for time.