Thursday, July 16, 2009 | Category:
Training
The full schedule for Owen’s August Running Get-Away in Vermont is now available (to sign up for this once-in-a-lifetime experience, please go to the Camps section of this site):
OWEN’S RUNNING GET-AWAY
AT THE GOVE HILL RETREAT
THETFORD, VERMONT
AUGUST 15-20, 2009
“The top performances of the future will, increasingly, result from ‘spirit’ and high intelligence. All things will be found to be possible – when we understand truly the principles, fundamentals, and mysteries of training.” – Percy Cerutty, How to Become a Champion
SCHEDULE FOR THE WEEK
SATURDAY, AUGUST 15
3:00-5:30 P. M. - Meet Owen at Manor House, check in to room (if you are not a commuter), unpack, tour Gove Hill Retreat, relax by Gove Lake, rest
5:30-7:00 P. M. – Sumptuous evening meal in Manor House dining hall
7:00-9:00 P. M. - First “class-room” session: Introduction to the camp, ice-breaking activities
SUNDAY, AUGUST 16 (General-Strengthening Day) (aka “Woodstock: One Rocking Place to Run”)
Schedule for the day
6:30 A. M. – First run of camp: From Prosper Road in Woodstock to the Taftsville Covered Bridge by way of the carriage trails of Marsh Billings National Park
8:00 A. M. – Bread-breaking in always-friendly dining area
9:30-11:00 A. M. – Class-room session: Training Theory I
11:15 A. M. – 12:30 P. M. - Demo session: How to warm up and cool down in optimal ways (aka “Runners Have Nervous Systems, too”)
12:30-1:30 P. M. – Lunch, with bounties of the season, at Manor House
1:30-3:45 P. M. - Free time
3:45-5:30 P. M. - Workout: General strengthening, using bars, bells, and balls, at Gove Hill Retreat soccer field
5:30-6:45 P. M. – Another inspiring meal prepared by our hosts, Bernice and Bill
7:00-9:00 P. M. – Class-room session: Tales of Old Kenya, plus Training Theory II
Quote for the Day: “Always remember that the goal of your training is not to knock yourself out with hard workouts and then hope for the best; your goal is to gradually work your way up to higher and higher levels of fitness.” – Sammy Lelei (59:24 PR for half-marathon)
MONDAY, AUGUST 17 (Running-Specific-Strengthening Day) (aka “The Appalachian-Trail Sampler”)
Schedule for the day
7:00 A. M - vVO2max testing at Dartmouth College track in Hanover, New Hampshire
8:30 A. M. - Breakfast
9:30-11:00 A. M. – Class-room session: Understanding vVO2max and vVO2max training, plus the value of running-specific strength training
11:15 A. M.-12:45 P. M. - Demo workout: Running-specific-strengthening movements (at Gove-Hill athletic field, with majestic views of the Green Mountains in the background)
12:45-1:30 P. M. – Lunch (another inspired meal from Bill and Bernice)
1:30-3:45 P. M. - Free time
3:45 P. M. - Incredible Kenyan-style run on the Appalachian Trail, with bogs, meadows, beaver ponds, and stately trees
5:30-6:45 P. M. - Evening meal
7:00-9:00 P. M. – Class-room session: Running-specific-strengthening follow-up, analysis of Horwill’s Law of Running, plus putting together a logical training program, with all proper progressions
Quote for the Day: “When you get really tired while you are running, simply speed up! You will feel much better if you do.” – Sammy Lelei
TUESDAY, AUGUST 18 (Hill-Training Day) (aka The Mount Etna Eruption)
Schedule for the day
6:30 A. M. – Getting fired up: A run to the Gile Mountain Fire Tower (and back, of course)
8:00 A. M. - Breakfast
9:30-11:00 A. M. – We travel to Etna, New Hampshire for our class-room session, which involves speed secrets - what you need to do to get faster, plus introductions to hill and lactate-threshold training, and continuation of work on overall training program
11:15 A. M. - 12:45 P. M. – Running like royalty on Etna’s King Hill, introduction to hill drills and different kinds of hill running
12:45-1:30 P. M. – Mid-day picnic lunch in Etna
1:30-3:45 P. M. - Free time (possible trip to Dartmouth College and Hood Museum in Hanover – or King Arthur Flour in Norwich)
3:45-5:30 P. M. – Fun workout (location TBD), followed by a cool-off in the crystal-clear Gove Lake
5:30-6:45 P. M. – Seafood Night: Bill works his magic with sea-food recipes and delicacies from New England
7:00-9:00 P. M. – Class-room session: How they do it – secrets of the elite Kenyan runners
Quote for the Day: “It is OK not to train for three or four days in a row, or even longer, if you feel you need the recovery. The person who works out every day is usually as well-prepared for his/her races as a donkey.” - Sammy Lelei
WEDNESDAY, AUGUST 19 (Explosive-Training Day) (aka Unlocking the Speed Which Has Been Lurking, Hidden, in Our Legs
Schedule for the day
6:30 A. M. - Introduction to explosive training (location TBD)
8:00 A. M. - Breakfast
9:30-11 A. M. – Class-room session: Explosive training, sports nutrition, specific race preparations, principles of cross training, building your program
11:15 A. M. - 12:30 P. M. - Demo session: Finish explosive and running-specific drills
12:30-1:30 P. M - Lunch
1:30-3:45 P. M. - Free time
3:45-5:30 P. M. – Running with the dogs: “Lactate stackers” on Dogford Road
5:30 P. M. – Cajun Night: Bill offers up the special, incredibly tasty Cajun dishes he learned to prepare as a top chef in New Orleans
7:00 P. M. – Fun activities, with a trip to the historic Norwich Inn
Quote for the Day: “Never enter races in France. At the awards ceremonies following the races, it is very difficult to tell whether you are headed for the guillotine or for the presentation of a medal and an actual paycheck. Plus, when you get back home, it is very difficult to convince Kenyan banks that French francs have any value.” – Sammy Lelei
THURSDAY, AUGUST 20 (The Synthesis)
Schedule for the day
6:30 A. M. – Apocalyptic graduation run on the incredible Cloudland Road
8:00 A. M. – Festive breakfast
9:30 A. M. – Class-room session: Summary of week, putting all the elements of great training together into a cohesive and productive plan
10:45 A. M. – Final general-strengthening session
12:30 P. M. – Bill’s special farewell lunch
1:30 P. M. – Camp ends
Quote for the Day: “When we say good-bye in Kenya, we always say ‘Kwa heri,’ which means ‘Go in peace and blessedness.’” – Sammy Lelei