The Running Vikings
July 21, 2024
In this week's newsletter we focus on our upcoming Summer Camp Trip! There are still a few of you that have not filled out the waiver yet.
If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.
Upcoming Dates:
- July 24-28th Summer Camp
- August 3rd Headlands Destination Run and San Francisco Adventure (More to Come)
- August 24th Santa Rosa Marathon Volunteering
2024 Summer Camp at Lake Arnold:
Visit our Summer Running Camp page for details about this year's camp.
*There are still a few athletes that have not yet filled out the waiver so please do so ASAP*
Santa Rosa Marathon Volunteering:
Date: Saturday August 24 9:30am - 2pm
Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here
Motivation Video:
Paris Olympic Build: To Thine Own Self (Episode 5)
Learn Something:
8 Unusual Things Diljeet Taylor Does That Make Her a Top NCAA Coach
Her team culture at BYU is based on trust, attention to detail, and bread emojis.
https://www.runnersworld.com/health-injuries/a30191488/why-diljeet-taylor-is-a-top-ncaa-coach/
XC Tentative Race Schedule:
A few Parents/Guardians have asked about the race schedule for the fall. Currently this is a very tentative schedule as we are waiting on a few final dates to be officially released. But attached is the current tentative schedule.
July 14, 2024
In this week's newsletter we have updates on Summer Camp, volunteering for the Santa Rosa Marathon, and more. If you are interested in any of the above please read thoroughly.
If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.
Upcoming Dates:
- July 24-28th Summer Camp
- August 3rd Headlands Destination Run and San Francisco Adventure (More to Come)
- August 24th Santa Rosa Marathon Volunteering
2024 Summer Camp at Lake Arnold:
Visit our Summer Running Camp page for details about this year's camp.
Santa Rosa Marathon Volunteering:
Date: Saturday August 24 9:30am - 2pm
Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here
Motivation Video:
Paris Olympic Build: Patience (Episode 4)
Learn Something:
The 5 Rules of Training:
https://www.scienceofrunning.com/2020/05/the-5-rules-of-training.html?v=47e5dceea252
XC Tentative Race Schedule:
A few Parents/Guardians have asked about the race schedule for the fall. Currently this is a very tentative schedule as we are waiting on a few final dates to be officially released. But attached is the current tentative schedule.
July 7, 2024
In this week's newsletter we have updates on Summer Camp, volunteering for the Santa Rosa Marathon, our last Bob Shor meet, and more. If you are interested in any of the above please read thoroughly.
If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.
Upcoming Dates:
- July 9th - We will be meeting at the Bob Shor Track meet over at Montgomery High School for practice and for volunteer work at 5:30pm.
- July 24-28th Summer Camp
- August 24th Santa Rosa Marathon Volunteering
Kenwood Footrace:
It was great seeing some of you out there on Thursday running with the community. Results Below. Did I miss anyone?
- 3K:
- Cora Morthole 13:32
- 10k:
- Hanne Thomsen 39:59
- Seelah Kittelstrom 40:37
- Oliver Haupt 41:50
- Lucas Estrada 1:06:58
2024 Summer Camp at Lake Arnold:
Dates: July 24-July 28
We will be carpooling from Montgomery High School on July 24 and dropping back off on July 28th at Montgomery High School.
To go on this trip we are asking for $120 per athlete to cover food, gas, insurance, lake passes, etc. Please make your payment to Jim LaFrance: 707-889-2195 via Venmo.
Your athlete must fill out the waiver prior to July 24th and submit it to Coach Robert Prior to July 24th or they will not be allowed to go. XC Camp Waiver 2024
Return it to the coaching staff in person or via RunRobertFast@gmail.com.
Santa Rosa Marathon Volunteering:
Date: Saturday August 24 9:30am - 2pm
Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here
Bob Shor:
Tuesday July 9 at 5:30pm is our last volunteering day for the Empire Summer Series meets. Practice will again be at Montgomery track on Tuesday and I hope to have some of you stick around to help volunteer.
Motivation Video:
Paris Olympic Build: Sound Mind (Episode 3)
Learn Something:
“Fall 1998, I am a freshman, about two months into Division I collegiate running. It’s a whole new world and I’m getting a hard introduction. My team is one of the best in the country and I am trying my hardest to hang on in yet another brutal practice. A dark fall day, the older runners pull away again, leaving me behind in another interval session. What am I doing here? I feel like I am trying so hard but I just keep getting dropped. Every workout.”...
Mike Smith
Learning How To Stay On Task Can Improve Your Running
July 1, 2024
Happy July! This week we are starting our summer workouts on Monday and Wednesday. These early summer workouts are meant to be nice and relaxed and are just about getting back into the groove of things and having a benchmark to grow and build off of. Our first workout is a nice simple 2 minute repeats at the low end of Zone 3. The big goal there is to build up ATP production and efficiency while also seeing if at the end of the summer we can hold the same pace/effort over longer reps and greater total time.
Kenwood Footrace is this Thursday! Who's running? Hope to see some of you out there enjoying a nice local race!
If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.
This year we will be heading back to Arnold, CA for a running camp. It will run from July 24-28th. We will be arriving the evening of July 24 and leaving the morning of July 28th.
If your athlete is interested in Summer Running Camp please let Coach Kevin and Coach Robert know by filling out this form: 2024 Summer Camp Interest Form. More information can be found here: Summer Camp.
Upcoming Dates:
- July 9th - We will be meeting at the Bob Shor Track meet over at Montgomery High School for practice and for volunteer work at 5:30pm.
Motivation Video:
Paris Olympic Build: Underdog (Episode 2)
Learn Something:
Considering Confidence
“I need to believe.”
There was an edge to her voice that concerned me. This athlete was bound for the Olympic Trials. Her personal best was second to only one other in the race. Yet, she felt tormented by doubt. We looked at the facts: her race results were the most impressive they’d ever been. She was strong due to training for a marathon earlier that year. She was faster in her speed work than ever before. She’d been adhering to strict rest and nutrition guidelines. On paper she had never been more prepared. Yet, she pleaded with a desperate energy, “I need to believe.”...
https://www.mcmillanrunning.com/considering-confidence/
June 24, 2024
Great first day of Summer Run Club! Looking forward to seeing you all get back to work and build up that strong foundation. As mentioned at practice today, Strength Training is an important factor to training for 3 key reasons: injury prevention, production of ATP, and overall health. We unfortunately don’t have the capability to do a lot of strength training at practices although we will do our best, I do highly recommend athletes look at the Summer Training Link to see those strength programs that I do recommend. Each strength training day should really only take you 15-20 minutes.
We will also be incorporating “skills and drills” day on Tuesday. These days are going to be pretty key to keep you as an athlete healthy throughout the whole season. “Skills and Drills” will incorporate our regular drills, form drills, hurdle drills, strides, bounds, and much more.
If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.
This year we will be heading back to Arnold, CA for a running camp. It will run from July 24-28th. We will be arriving the evening of July 24 and leaving the morning of July 28th. If your athlete is interested in Summer Running Camp please let Coach Kevin and Coach Robert know by filling out this form: 2024 Summer Camp Interest Form. More information can be found here: Summer Camp.
This summer Montgomery High School is hosting the annual Bob Shor Summer Track Series meets. On these three days we will not be meeting at Parktrail Drive and instead encourage everyone to either run or volunteer at the meets. As a team we will need to provide at least 10 volunteers to help with the event. For more information about the meets and to register go to Empire Runners Club. Meet Dates: June 25th, and July 9th.
Upcoming Dates:
- June 25th - We will be meeting at the Bob Shor Track meet over at Montgomery High School for practice and for volunteer work at 5:30pm.
Motivation Video:
NAU: Running With The Boys (Episode 1)
Learn Something:
We talked a little bit about zone training today and we will be really deep diving into zone training over the summer, especially Zone 3 training. This can often get a bit confusing but the most important part to remember is that “The endpoints of training zones are really arbitrary. Systems that use different numbers or percentages can work equally well. Zone endpoints aren’t firm metabolic boundaries but points in transition zones where one energy system’s contribution is increasing while another’s is decreasing.” Which at the end of the day means that zones are based on the current effort that you are putting in at that moment. Zone 3 training is a key zone to build strength and a proper foundation for what is to come because your ATP production is greater than your ATP usage. The more Zone 3 training we are able to accomplish this summer the more efficient you will be at creating ATP. Read more about it here: https://www.wenzelcoaching.com/blog/the-ugly-truth-about-training-zones/
It was great seeing you all today and great to be back out there with such an awesome group of athletes. Looking forward to a great summer of training.
June 17, 2024
Hello Parents/Guardians/Athletes,
It is time to transition into the Cross-Country season! We will start this process with our Summer Running Club. Summer Run Club is all about getting the team together and building up a nice foundation to get our athletes ready for what is to come in the Fall. Summer Run Club is fully optional but we would love to see athletes out there as often as they are able to make it. If athletes are unable to make it to any practice over the summer, they can follow the Summer Training Link. There athletes will see run training listed, along with strength and mobility and what days to perform them.
This year we will be heading back to Arnold, CA for a running camp. It will run from July 24-28th. We will be arriving the evening of July 24 and leaving the morning of July 28th.
If your athlete is interested in Summer Running Camp please let Coach Kevin and Coach Robert know by filling out this form: 2024 Summer Camp Interest Form. More information can be found here: Summer Camp.
This summer Montgomery High School is hosting the annual Bob Shor Summer Track Series meets. On these three days we will not be meeting at Parktrail Drive and instead encourage everyone to either run or volunteer at the meets. As a team we will need to provide at least 10 volunteers to help with the event. For more information about the meets and to register go to Empire Runners Club. Meet Dates: June 25th, and July 9th.
Upcoming Dates:
- June 24th - Is our first day of Summer Run Club over on Channel Drive at 8:30am.
- June 25th - We will be meeting at the Bob Shor Track meet over at Montgomery High School for practice and for volunteer work at 5:30pm.
Nationals:
Some of your own Montgomery Vikings competed at the National Level this past week at Nike Nationals or New Balance Nationals. Big congratulations to them. Read all about it.
Motivation Video:
Paris Olympic Build: Begin Again (Episode 1)
Learn Something:
In Defense of Performance: A Manifesto
Looking forward to seeing you all out there again! If you know of anyone who is interested in Cross-Country in the fall feel free to have them reach out to me at any time.
Best,
Robert (908-910-85668/RunRobertFast@gmail.com)
