Packing for your Trip!

Returning runners are back for Spring semester. Recruits are visiting and making deposits.  All have decided to be on the Fighting Squirrel Journey!

Today I blog as my flight is delayed to San Diego!  I purchased the ticket and packed my bags and my arrival in San Diego will be much later than planned, but for now I will address packing your bags. What is it that you should pack for the Fighting Squirrel Journey?

1. A brain ready to fill with new information. At college your number one priority is getting an education.  Be ready to think, evaluate, question, study and research. The cross country team finished the fall semester with a 3.3 cumulative GPA showing their dedication to studies. For recruits you will be joining a great intellectual community at MBC.

2. Goals - this includes academic and running goals.  Know where you want to go. Dream big and then put in the work to see those dreams become reality.

3.  Decision making skills. Once you have your goals you must make the right decisions!  Right now it is focusing on your winter running. Depending where you live this might be a challenge on cold, dreary days, but think of the outcomes of a nice run and how it keeps you on your goal path!

4.  Attitude - no matter the situation, YOU control your attitude and reaction.  Look at the big picture and stay in the moment. For me this flight delay is an inconvenience, but I have dealt with worse!  I am trying to make the best of it. Decided to check my bag so I wouldn't be dragging it around all day and they waived the fee - win of the day #1!  I checked this blog off my list - win of the day #2!  By the end of today I will be in San Diego where it is sunny and warm -win of the day #3!

Have a great day and get in a good run!

Next blog - Arriving at your destination!

Taking a trip - Holiday Thoughts

Monday I flew down to the USTFCCCA meeting. On the flight I had some thoughts about planning, taking and arriving at final destinations as related to being a team member.

I would like to share some thoughts on this as a coach, team member, or recruit and how Mary Baldwin can prepare to be a Championship team in 2014.

Today I will blog on wanting or needing to take a trip.

We are all a long ways from the fall season, but as a coach, returning runner or a recruit we need to make the decision to be a part of the team and start to prepare.

As a coach I am at my annual coaches meeting hearing from other coaches on training practices for distance running. I also have time to chat with coaches across the country and across divisions on how their season went and how recruiting and preparation for next season is going. It helps that I am in beautiful and warm Florida to energize.

As a returning runner, one must make the commitment to run another year now. As a program without track Fighting Squirrels need to train on their own until we begin our non traditional season. You too get the opportunity to talk about your season with family, friends and former coaches over the break.  I hope that in your quest to always run faster you take some time to evaluate the season and plan now for a great 2014.

For recruits now is the time to think seriously about where you will spend your college years.  I hope that you have found out all you need about Mary Baldwin and our team. Some of you have visited and others will visit in January. The next step after a visit is making a decision and putting down a deposit. To all recruits that I have reached out to I know you could help our cross country program.  I also believe that you can get a great education at Mary Baldwin!  This is the time for you to get your ticket to college. It is always great to have a ticket bought and start planning for your trip. College is an exciting and important part of your life. I hope that you will soon commit and we can plan together for your academic and running career.

Next Blog - Packing for the trip!

The DREY report!

Squirrels prepare for winter by hoarding nuts and creating a nest called a drey.  They use the good weather to prepare for winter, not knowing if it will be a good winter or a bad winter - but they will be prepared!

Looking back over the 2013 season, I wanted to take a few minutes to store up the good things that happened.

1.  All runners on the team were faster at the end of the season than they were at the beginning of the season.
2.  We had great weather this season with it staying warm and dry all but 3 or 4 days.
3.  We had two all conference runners - Wendy Deptula was named to the 2nd team All Conference and Amanda Fadden was named to the 3rd team All Conference!
4.  We moved one step closer to becoming a better team in the NCAA South/Southeast Region.
5.  All of the runners on the team will be back in 2014!  Sophia Stone will also return for her senior season.

So those are definitely things I will store in the MBC Cross Country Drey!

I also think it is important to put 2014 Planning in the Drey - Whether the winter is harsh or not, coaches have a lot of time to consider how the season went and plan for the next season.

So here is what I am putting in the Drey
1.  I am meeting with all runners to give them winter program ideas
2.  We will begin our non traditional season Mar 17th
3.  We hope to compete in the Bridgewater Track meet on March 29th and run the Park to Park 1/2 marathon April 26th
4.  We need to look closely at the Fall 2014 Course Offerings List and consider when we would like to have practices.  This year we were never able to have all athletes together at practice and T,W,Th there were two practice times.  I would like to see us practice mainly in the afternoon and spend more time training with a championship in mind.
5.  In order to be champions, we need to practice together and bond together - this is difficult when we all don't see each other at the same time each day.
6.  Recruiting, recruiting - I will continue to work on getting quality runners to add to the squad.  We need student athletes dedicated to running and wanting to improve and be great team members!

What is an athlete - What defines an athlete

As I coach and think about athletes, these characteristics come to mind:

1.  An athlete understands the expectations of committing to a team.  Yes academics come first as a member of a DIII team, and yes you have other commitments as a student.  However the true athlete realizes that in season our circle of commitments may be smaller.  Sometimes that means that classes and our sport take precedence.  Honoring this commitment is important for the health of the team.

2.  An athlete understands that their health and fitness is important in meeting the expectations and demands of playing a sport.  Reporting to the first day of practice in shape is important.  Staying healthy by eating well and getting enough sleep is important to being able to complete practices and workouts. 

3.  An athlete puts the needs of the team first.  Good team members know the vision of the team and their personal goals.  They learn about others on the team so that all can feel supported.  When at practices, contests and other team functions - the team and its members are their focus and their friends, no matter the relationship outside of practice.

4.  An athlete trusts the coach to assess their ability and assist them in getting better.  Coaches welcome questions and concerns brought to them in a respectful manner.  Coaches also want to make sure they are understood.  If something is unclear - ASK.

5.  An athlete ALWAYS gives their best!  No Excuses!  Athletes always take responsibility for the outcome of the practice or the contest.  They don't blame their lack of success on outside factors or people.

6.  An athlete is motivated and focused at practice and in contests.  Athletes play to be successful and this requires internal motivation and focus on the task at thand.

7. Finally an athlete plays or runs because they love the sport and love to compete! The feelings that accompany working hard, meeting goals and thrill of victory fuel our love of competition.

             Why I do what I do!

               It was 1970 something, and on the school announcements I heard, “We will be starting a girls’ basketball team and tryouts will be next week.”  Oh my goodness I could hardly stay in my seat!  Finally after seeing my brother and other boys competing for school, I would have a chance!  I had always played sports with the boys in my neighborhood as a young girl.  I made my Dad put up a goal in our driveway so I could practice to get better.  We lived in California and the boys would pick players to be, I was Jerry West – a guard for the LA Lakers, nicknamed Mr. Clutch because of some last second incredible shots and plays.

                I practiced every day up to the tryouts and ended up making the team.  I would wear the black and gold and be a Cabrillo Conquistador.  After that they started softball which was the only sport where I had competed before going to high school.  I ended up making that team too.  Then the following year they added volleyball.  Volleyball was a sport that I wasn’t too fond of because the only time we played it was when it rained during PE and there would be about 20 people on a side and you basically just stood there and rotated.  Coach Bittman was our coach for basketball and softball and she was also going to coach Volleyball, so I tried out and learned the real game of volleyball which I loved.

                Coach Bittman was a tough coach who taught us the skills of each game and made sure that we practiced with diligence and goals.  She taught us to work hard, to always keep our heads up and to always look like a champion.  She taught us that activity and competition were just as good for girls as they were for boys.  She fought for us so that we could have the same practice and competition opportunities as boys. 

                So that’s how I got to where I am today.  I wanted to be like Coach Bittman!  I lived in California, but because of our residency I would have to choose a college in Virginia.  Coach Bittman helped me to find the best Physical Education/Coaching program and that is how I ended up at James Madison University.  I played volleyball for four years there and also did one season of indoor track.

                It took me awhile to get into teaching and coaching, but I kept it as my goal because I loved sports and I knew it had taught me so much.  I stayed with exercise and fitness working in Cardiac Rehabilitation and at one of the first hospital owned Wellness Centers before coming to Mary Baldwin College.  I left a fulltime job at the wellness center to take a part time job as Mary Baldwin’s Volleyball Coach, but I needed to follow my dream.  It indeed led to a fulltime position and here I am starting my 24^th year.  I love coaching and fitness and have been able to do many related jobs here at Mary Baldwin.

                So why do I do what I do?

·         Activity and Sports define who I am

·         Sports and competition teach us life skills

·         I love teaching others how to compete and be healthy and fit

·         I feel that I have the greatest job on earth – I get paid to teach others how to play!

Ten Weeks from now......

Hello - Sorry that I missed my Tuesday post!

Ten weeks from now it will be August 28th and we will be into our pre-season training.  We will have had our 5K time trial in the park and the team will be set.  Make sure that you will be with us for the most exciting Cross Country Season yet by paying attention to these things!

1.  Stick with your summer running program -having a good base of quality mileage will assure a good 5K time!

2.  Remember the 3 R's - Rest, Refuel and Rehydrate!

3.  Limit racing to your hometown 5K or a July 4th 5K - summer focus is on base training

4.  Stay in touch with each other - encourage each other, talk about your runs, share your triumphs and your struggles!  That is what teammates are for!

When I workout I listen to Jana Stanfield - The music has lots of encouraging songs!  The titles include

• Whatever It Takes
• Amazing Things
• Let the Change Begin
• Between the No Longer and the Not Yet

Trying to workout consistently for me has been a struggle since my surgery in November, but with finishing Chemo on June 7th, things are getting better.  I hope to run a 5K on July 13th, so have been working on my aerobic capacity.  Most workouts I do an elliptical like machine for 15 minutes and then run/walk a mile on an indoor track, and then a strength workout.  Today I did my run outside and was able to complete a mile in 11:03 with some walking.  I have my goal set on a continuous running 5K, but today was epic as this was my first time under a 12:00 minute mile!  Thanks for letting me share a triumph!

Ten weeks from now, I once again will be the happiest person in Staunton as I ride my bike through the streets and park, training the GREAT MBC Cross Country Team!

Keep training,

Coach Spalding

Grading your Runs

     We do this all the time, but maybe you should make it intentional and part of your training.  There will always be great runs, good runs and bad runs, just as we all have good days and bad days.  You can grade a run and leave it at that or maybe you can take a few minutes to think about what made your run great, good or bad.

     Remember running is part of our entire life and other things in life may be a deciding factor in how you grade your run. 

Eating - What was your fuel for the last 24-72 hours?  Did you eat enough to sustain your workout?  Were you eating healthy and nutritious or was it a little on the junk food side?

Rest - I know you are busy with jobs, maybe classes, or lots of summer activities, but sleep is important to be able to perform your training.  Consider having a set bed time and wake up time at least five days a week.  Seek to get eight hours sleep.

Hydration - Especially as the summer heats up, make sure that you are getting enough water.  Being dehydrated can lead to poor performance and in the heat can be dangerous.

Other - Consider other things in your life that could change the quality of your run.  Try to make your run a positive part of your life.

So, in conclusion a great way to grade your runs is to start a log where you not only keep track of mileage, but grade your runs and then qualify in writing why you think it was a great, good or bad run.

Until next week, keep running and keep smiling - summer training is going to make for a great season!

Coach Spalding