Last night was fun. After our tour of downtown, we had ghost stories from the dorm Resident Assistant about ghost in our dorm and on campus. We also had a rousing game of tag on two floors of the dorm. The competitive spirit was alive and kicking. Good thing we were alone in the dorm… we weren’t quiet.
On this final day we have our “graduation run.” We run for 45-70 minutes. The run is individualized to each runner’s abilities. Divide your total time in two and your goal is to run out in that amount of time, turn around and return – matching your outgoing effort. The pace is what we would call “easy” pace which is approximately 1:30-2:00 slower than their 5K pace. The goal is not to go slower since then you would not get the most physiological benefit from the run. Too easy, you don’t get enough benefit and too hard reduces your ability to recover for your next quality run – which should not be compromised.
The run was scenic along the trails near Flagstaff as it followed a raveen. We pass water preserves and plenty of green foliage in the crisp morning air. The trail is smooth and easy to navigate. It was time to relax, put it in cruise control and just run and enjoy.
Our morning session topic was the result of input from last year’s camp as well as many other runners in the past year or so. It was about running after high school. We looked at all the options. Luckily, we had two college runners beside myself to offer personal insights and balance to the recruitment and running process. It was not the typical “anything is possible rah-rah get a scholarship go to college” presentation and discussion. It was a candid look at odds of getting scholarships, the ugly side of recruitment and dealing with the coaches and pressure at the next level. Chris & Sam lent valuable insights. Sam had a wonderful presentation about the entire process since she had just been through it. Sam created a decision making list that was shared with all runners.
Then we graduated everyone from Elevate Running Camp.
Some pictures from this morning’s gorgeous long run.