Summer Heat

Hey Team,

I hope you are getting a few miles under your belt's thus far this summer.

I want to stress two things.

1. In order to compete next spring the work starts now. The work consists of miles, you need a foundation of miles in order to be ready to build strength and then speed.

2. Do not run in the peak heat of the day, it can be dangerous. Run early in the morning or in the early evening.  Wear a hat if you are running in the sun without shade.  Stay hydrated and drink plenty of fluids before and after your training.

Try to get 13 miles in each of the next three weeks.

For example: Monday - 2

                    Tuesday - 2

                    Wednesday - off

                    Thursday - 3

                    Friday - off

                    Saturday - 2

                    Sunday - 4

Have fun, run through parks, run through sprinklers, run with a smile...

Coach Schoenfelder

July Training

Hello Meyer Levin,

The school year is now a distant memory and I hope that you are all thinking about next years track and or just interested in your own personal fitness.

The goal for the summer is to build a foundation to prepare for our running next school year.  A foundation in running is just like a foundation of a house. It has to be strong and thorough.  In order to do this you just have to run. Sounds simple enough?  But the running has to be smart.

1. Do not run in the middle of the day 10-3, it is too hot. You can get dehydrated, get heat exhaustion and really hurt yourself.
2. Run at a pace that you can sustain for the distance you are trying to run. That means: do not walk.
3. Drink plenty of fluids (water/Gatorade not soda/juice).

This week and next week try to run at least 10 miles. For example:
Monday- stretch and run 1 mile
Tuesday - stretch and run 2 miles
Wednesday - stretch rest
Thursday - stretch run 2 miles
Friday - rest
Saturday - stretch run 1.5 miles slow, .5 miles fast
Sunday - stretch run 3 miles

Email me directly if you have an questions.

Coach Schoenfelder

Hello Track Team

I just created this blog five minutes ago in order to communicate with you, my team, throughout the summer. I wll be posting information on training through the summer, how many miles you should run, exercises etc.  I will also respond to questions that you email to me so that the answers can benefit everyone.

By the way, I will be changing the colors and adding photos to the blog, I just wanted to get this up and running as soon as I could.

Talk soon,
Coach Schoenfelder