Elevate Running Camp Day #3

The morning of day three had everyone off to a good old fashioned Fartlek aka speedplay or variable paced run.

It was math time for our morning discussion. We worked with the vVO2max results from yesterday to calculate all the paces they should be running in workouts. It was an eye-opener for many. They realized that “hard” didn’t mean flying all out and that easy wasn’t barely above walking pace. There are “optimal” training paces and if you target them in various workouts you will create the most effective and efficient way to get in shape.

Then we had a discussion on heat and hydration. This is an area of both concern and neglect for most youth athletes. It’s too easy to be distracted with all that goes on in their lives today and not keep up on their fluid intake. For most of the year down here int he southwest, youth should be carrying a water bottle around with them most of the time.

A surprise downpour was refreshing for everyone to see. And a few adventurous souls went out and played a version of volleyball and splashed around awhile.

The second workout was back at the track. It was a blindman’s (and blindwoman’s) run. We used a special technique to help runners tune in to running form, and using all their senses – sans sight – to run better. Then we covered exercises for injury prevention. The Plank is so much harder than they thought! Core work is sorely needed!

The afternoon focused on one of the primary topics for mental game toughness they selected yesterday with the help of the one page Mental Game Assessment. Today’s topic sets the foundation for our next topics – The Differences Between Expectations and Objectives/Goals and how to focus on process goals instead of outcome goals. This is one that parents need to learn how to reinforce. Your camper should be able to explain the differences AND how you can help them be the best they can be without unfair and unreasonable “expectations.”

Movie time: this time instead of a retrospective view of running with Pre and Charlotte Richardson we on to a recent motivational film on marathoning “Spirit of the Marathon.” The paces the elite runners keep put running in a whole different perspective with elite men averaging 4:50 or better per mile and women averaging 5:20 per mile.


About Dean Hebert

I’m a mental game coach, author and speaker. I work with individual athletes, parents, coaches, and teams on sports performance enhancement. Beyond my academic post-graduate work in sports psychology - the psychology behind athlete performance – I am a certified Mental Games Coaching Professional (MGCP) and certified hypnotherapist. I’ve authored several books and hundreds of articles. “Coach, I didn’t run because…” (2008) is a seriously light-hearted look at making excuses not to workout and how to overcome them. “Focus for Fitness” (2009) and “Screw the Goals Give me the Donut” (2010) are two of my eBooks on mental game approaches for the everyday athlete. I wrote these because I believe that everyone can benefit from the powerful mental techniques that the world’s best athletes use. I have been cited in Runners World, Best Health magazine (CN), SWEAT Magazine, and the Washington Examiner amongst many other publications. I have been a featured mental games coach in Runner’s World and for the internationally acclaimed trail running resource - trailrunningclub.com. I also regularly appear on sports and fitness talk shows such as LTKFitness, Runnersroundtable and for more than three years I have co-hosted a weekly video series with Coach Joe English for Running-Advice.com. I specialize in mental toughness training. My clients include tennis, synchronized swimming, golf, race-kart, soccer, motocross, volleyball, MMA, cycling (road, off-road, time-trialist), running, duathlon and triathlon, basketball, football and baseball athletes. I have coached world-class athletes and athletes internationally. I have a passion for working with youth athletes and helping them apply mental game skills and techniques to all areas of life. Most importantly, my aim is to have people enjoy sports and life to their fullest through peak performances.
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