Form Vidoes

Girl’s Form Video…

http://www.flotrack.org/video/498048-girl_gldp_form2011

Boy’s form video…

http://www.flotrack.org/video/498049-boy_gldp_form2011

Think about your form every mile or so on your runs.  Are you actively putting your foot back onto the ground and not just letting it fall to the ground?

Prediction Run

Today’s prediction run provided for some great results.  The pace we wanted to run was supposed to be a fast-steady effort.  This effort can be referred to as tempo, lactic threshold, steady, high end aerobic.  You don’t want to be talking at this pace.  You don’t need to kick it in at the end.  You want to run even splits from start to finish.  Here are the times from today.  In ( ) will be the pace/mile.  The first is 1/2 way… 2 miles.  The second is the final time of 4 miles.  Ryan and Julia were both 2 seconds off the time they said they would run.  Know your pace!

It’s great to see so many running so close to even splits.  You are all getting to know your running and taking control of it.  They younger runners will learn with time how to properly pace themselves for these runs.

Girls

• Julia 15:51 (7:55) / 31:58 (8:00)
• Nichole 16:49 (8:24) / 33:51 (8:28)
• Gabi 16:04 (8:02) / 34:11 (8:33)
• Hanna 17:24 (8:42) / 34:44 (8:42)
• Tonisty 17:24 (8:42) / 34:44 (8:42)
• Tara 17:21 (8:40) / 35:49 (8:58)
• Marissa 19:36 (9:48) / 38:35 (9:39)
• Megan 19:42 (9:51) / 41:12 (10:19)

Boys

• Ryan 12:05 (6:02) / 24:02 (6:01)
• Alex V 12:05 (6:02) / 24:02 (6:01)
• Alex M 12:51 (6:25) / 25:59 (6:30)
• Scotty 14:08 (7:04) / 27:50 (6:58)
• Luke 14:07 (7:03) / 27:50 (6:58)
• Grant 14:07 (7:03) / 28:01 (7:00)
• Nick 14:07 (7:03) / 28:26 (7:07)
• Anthony 15:30 (7:15) / 31:40 (7:55)
• Martti 16:48 (8:24) / 33:30 (8:23)

Others

• Emma C 15:22 (7:41) / 30:55 (7:44)
• Coach Campa 15:22 (7:41) / 31:10 (7:48)
• Coach Stanko ? (?) / ? (?)

Questions

Here is the link to the questions and answers from camp.

https://docs.google.com/document/pub?id=1eS8-X8Nsr9W2n3nuenPVi8wt8bDrwK6qPsr_iM06QU4

Great stuff! If you need more clarification or have further questions just send me an email at stankona@haslett.k12.mi.us  More than happy to help!

The form video will be coming in a week or so.  Keep checking back for it over the next week.

Mission

The Greater Lansing Distance Project’s mission is to continually strengthen the Greater Lansing high school running community year-after-year by allowing runners to create friends amongst their competition, by learning basic training principles that can be applied to their specific running environment and to share a passion for living a healthy/active life.

The 2011 Greater Lansing Distance Project is scheduled for

• Monday, June 20th to Friday, June 24th

More information will be coming soon.  Look for some new additions to this year’s camp.

Please feel free to contact Coach Stanko at stankona@haslett.k12.mi.us with any questions.