Los Osos High School Cross Country
Coach's Corner
"Run silently and run tall. Find a form that allows you to run without being heard. Run OVER the ground, not ON it. Lift from the knees and spring from the ankles; don't shuffle and scuff your feet." Joe Henderson Don't forget to warm up, do drills and pre workout stretch. Finish workout with stretch. Any aches and pains should be reported. We'll try to address them. Monday - 4 to 5 1/2 miles, followed by weight room - 2 sets of 15 reps each base excercise. Wed. 2 x 2000 meters @ 2 mile "day" pace - 4:15 recovery 1 x 1000 meters @ 1 mile "day" pace Weight room 3 sets 15 reps base exercises, plus concentration on core development. Thurs: 4 - 5 Mile run, recovery pace. follow with weight workout and "core" work. Water - hydration Links http://www.joehenderson.com http://www.runnersworld.com/home/0,,s6-0-0-0-0,00.html Videos http://www.sportmart.com/product/index.jsp?productId=1024281 Los Osos Cross Country 2004 Coaching Staff Coach Morales 255-4416 cell Coach Volosin 917-3691 cell You either ran today, or you didn't. Aqua Running: III. Aqua Jogging A lot of runners may groan and moan when they hear the words Aqua Jogging. Thoughts are of boredom abound. But, aqua jogging is a great way to cross train or to keep up your fitness level when you are injured. It provides a safe and non weight bearing activity that allows your body to move with the resistance of the water, but none of the pounding of the road. When I was first advised to give it a try, I did so begrudgingly. I wasn’t sure what exactly to do and wasn’t given much direction on how to proceed. I looked for information, but there just wasn’t much out there, other than a few suggestions from runners who had "been there". Aqua jogging, however, doesn’t need to be the thing you do only when you are injured, it can incorporated into your regular routine and keep you fresh and healthy. Here’s some suggestions on how to go about doing it. The belt should be positioned snugly around your waist so that you are shoulder level with the water. Do your workout in the deep end, so your feet never hit the ground. This provides the least amount of impact. The harder you push/pull through the water, the more resistance you gain during your workout. Your heart rate will probably be lower in the water than running on land. I thought this was a result of less effort, but in fact research shows that "heart rates in the water are generally 12-15 beats per minute lower than on land (while performing the same activity at the same intensity level.) Researchers say that this is because the water is a bit lower than your own body temp and water pressure on the body helps circulate your blood requiring less work by your heart" (www.aquajogger.com). Amount of calories burned, according to Aqua Jogger, are greater running in the water than on land. They say that running on land burns about 8 calories per minute while running in water burns 11.5 cal/min. Perhaps the higher calorie burn is due to the greater likelihood of staying in your aerobic zone. You are not limited to just running in the pool either. AquaJogger.com lists other options to optimize your time in the pool and get variety during your workout. Running and Walking: Position your body with your head, shoulders, hips, and feet vertically aligned. Using a modified running/marching motion, coordinate your leg and arm movements as in running. Cross Country Ski: Body is vertically aligned and legs and arms are straight. Scissor legs forward and backward from the hip, leading with your toes. Coordinate the arms and legs as in Cross Country Skiing. Sit Kicks: Sit as if in a straight back chair with your thighs stabilized. Alternating legs, kick out from the knee, then pull your heel back as if trying to kick your buttocks. Try to make the water boil in front of you. Tires: This move is similar to the football drill of running through two parallel lines of tires. The body is open and vertical. Have your legs turned out and feet flexed as you alternate pushing down with each leg. Rock Climb: A full-body exercise similar to running except the movement is like climbing a ladder diagonally. Reach forward with one arm into the water and then pull it through past your hip. Bring your opposite knee toward your chest and, at the same time, push the other leg straight back until it is fully extended. Next time someone brings up aqua jogging, you can talk about what a great workout you get from it and how much fun it is!    Frosh Start   Scott, CIF Finals   |