So the ladies ran there miles... - SuperiorMuscle.com

**Shibby** · #1 04-28-06, 06:39 PM

The funny thing is, the girl this whole thing has kind of developed from wasn't there Monday. The coach told her (and this other girl that wasn't there) to get there times in too me by the end of the week. So here is there times at each lap. I don't have any expierence with what a difficult but reachable change in time would be.

Girl 1 - 2:16, 4:44, 7:17, 9:41

Girl 2 - 2:17, 4:47, 7:17, 9:39

Girl 3 - 2:16, 4:41, 7:29, 9:57

Girl 4 - 2:12, 5:13, 7:57, 10:25

So I want to round it to a 30 second mark. Here's what I though

Girl 1 - 7:00

Girl 2 - 7:30

Girl 3 - 7:30

Girl 4 - 8:00

fog_hat1981 · #2 04-28-06, 09:36 PM

Did they all run at the same time or did you have them run individually?

**Shibby** · #3 04-28-06, 10:07 PM

They ran at the same time, on the inside line.

fog_hat1981 · #4 04-28-06, 10:37 PM

I think that if you taught them to pace themselves and worked on endurance (not just speed) that they would do better. The first three girls times were so close that it seemed like they were running together and the fourth girl just didn't care about keeping up. You might get more accurate times if they were running individually.

As far as the goals, I think they should all be the same. Their times were so close on the first one/two laps that I think it is possible. Also, you're asking for a 30% increase on the first girls time. That seems a little steep to begin with. I would have all of them shooting for 8 minutes but they will need some coaching on breathing patterns etc.

**Shibby** · #5 04-28-06, 10:43 PM

Ok, I wanted to get opinions before more detail. Girl 1 is my wife

and she is still slighty post pregnancy as far as everything goes. I know she can do it and has the motivation and heart for it. The last girl is a big center. So she is quite a bit heavier. My wife is a 4,5(mostly 5 last year) but can/is, and will be playing primarily 4 this upcoming season. Girl 1 is a 1 primarily and very rarely a 2, and girl 2 is a 2,3 mostly a 2. If the basketball terms are not your expierence I will explain

fog_hat1981 · #6 04-28-06, 10:47 PM

Quote:

Originally Posted by Shibby

Ok, I wanted to get opinions before more detail. Girl 1 is my wife

and she is still slighty post pregnancy as far as everything goes. I know she can do it and has the motivation and heart for it. The last girl is a big center. So she is quite a bit heavier. My wife is a 4,5 but is, can, and will be playing primarily 4 this upcoming season. Girl 1 is a 1 primarily and very rarely a 2, and girl 2 is a 2,3 mostly a 2. If the basketball terms are not your expierence I will explain

I am not a basketball person so I feel lost but if girl one is your wife then she needs to be hitting up the six minute mark

...

I just don't know as much as you do about the individual girls. However, looking at the numbers on paper makes me think that they could all stay relatively close in their goals (except #4).

**Shibby** · #7 04-28-06, 10:52 PM

Sounds good so far. Girl 4, I didn't want to make it to un-reachable, but I like the idea of it being with the rest so she can run the floor with the rest. Hell with basketball, the 5 needs to run more than the rest since he/she is running from rim to rim and is expected to be there first.

I also like the idea of my wifre running a 6 flat

, but I want to keep her motivating and not hating me

fog_hat1981 · #8 04-28-06, 11:01 PM

From my limited knowledge of basketball it seems as if endurance would be more of a goal anyways. I know that breakaways are frequent but isn't that normally limited to 1-2 players as it is? I would have them doing series of 100 yard dashes mixed with the old "sprint the straights and walk the curves" routine to build endurance. Girls 1-3 definetly need to stick together in their goals (3 just seemed to get winded after a while). 4 kicked ass her first lap which means she can't be in terrible shape but she probably needs more water breaks than the other girls etc. Focus on her the most but keep the others at their limit.

**Shibby** · #9 04-28-06, 11:24 PM

Do you think girl 4 could drop her time another 30 seconds if she tried all summer? She isn't too heavy and I think that if she really tried she could loose some of that worthless weight. Here she is at 6'2".

fog_hat1981 · #10 04-28-06, 11:48 PM

I'm not sure - can you work with them on diets?

On another note - great coaches set goals that are very hard but somewhat achievable. I'm sure you've learned these girls capabilities, desires and ambitions just by spending time with them. Base your goals on their abilities but push the hell out of them. Coaches have to set goals but they also have to instill the emotional will and desire to achieve greatness. If the athlete is not at that point yet it may be a mental obstacle you'll have to overcome with the athlete (you know the ones that are always pushing themselves - almost 100% sure your wife is this way - and the ones who are subconsciously saying "fuck it" on the last leg of the mile and not giving you everything they're capable of).

Also, I'm sure you're not just focused on the mile but I know in football each position got different attention. Defensive backs worked on agility, explosiveness and coverage while quarterbacks learned and practiced similar yet completely different things in the offseason. Is it possible your "heavy" girl doesn't HAVE to lose weight or run an eight minute mile and may just need to work on her rebound and shot percentages?

**Shibby** · #11 04-28-06, 11:55 PM

Well it's not quite like football. Like I said before the big girl needs to go from rim to rim and idealy be the first. Where linemen need to move a short distance, push to the quarterback; recievers and cornerbacks need to run the field... Basketball players need to move in conjuction and into there place.

**Shibby** · #12 04-28-06, 11:58 PM

Oh and no I can't work with them on diets. I gave them a BMR chart and a pregame meal selection starte half a day befor the game. Not only did they not follow it, they didn't have any questions to make it specific to them. They will not be in my constant supervision in about 2 weeks. Just a note, I am so proud of my wife. Not only is she pushing the hardest, but she will constanly ask for advice on her diet and lifitng. She wants to come in after the summer, embaress everyone else, and set her up to be able to go to Penn in fall of '07.

fog_hat1981 · #13 04-28-06, 11:59 PM

Quote:

Originally Posted by Shibby

Well it's not quite like football. Like I said before the big girl needs to go from rim to rim and idealy be the first. Where linemen need to move a short distance, push to the quarterback; recievers and cornerbacks need to run the field... Basketball players need to move in conjuction and into there place.

I didn't recall the part about the big girl having to be the first one under the rim all of the time. In that case kick her ass on the mile (8 min is a KILLER goal) and have her consistently running sprints in the straights and walking the curves etc. It makes more sense now that you said that - I guess I just missed that part...

fog_hat1981 · #14 04-29-06, 12:00 AM

Quote:

Originally Posted by Shibby

Oh and no I can't work with them on diets. I gave them a BMR chart and a pregame meal selection starte half a day befor the game. Not only did they not follow it, they didn't have any questions to make it specific to them. They will not be in my constant supervision in about 2 weeks. Just a note, I am so proud of my wife. Not only is she pushing the hardest, but she will constanly ask for advice on her diet and lifitng. She wants to come in after the summer, embaress everyone else, and set her up to be able to go to Penn in fall of '07.

All of that will just set your wife apart from the others even further. She is what I consider an athlete anyways. The rest of the folks were probably just good enough to make it to a college team and don't "really" have any other ambitions like your wife obviously does.

I think I used this in your other thread a while back but remember - "you can lead a horse to water but you can't make it drink..."

**Shibby** · #15 04-29-06, 12:03 AM

Thanks, I wish the coach would be even half as passionate about this stuff as I am. I think he has a flaw there in letting them learn too much for themselves. He is a great coach and has assisited coaching in the pac 10 and another midewest confrence. So I don't want to challenge his authority too much, but he has come to me for advice on this subject.

**Shibby** · #16 04-29-06, 12:06 AM

Quote:

Originally Posted by fog_hat1981

All of that will just set your wife apart from the others even further. She is what I consider an athlete anyways. The rest of the folks were probably just good enough to make it to a college team and don't "really" have any other ambitions like your wife obviously does.

I think I used this in your other thread a while back but remember - "you can lead a horse to water but you can't make it drink..."

I also think a lot of them are still just kids. My wife is not only doing this to play basketball, but it's about our son's future. The rest of the player's are to young and immature to understand the opportunity given to them, to just play basketball. It may be only a two year school, but it is a big step in there future. Just like my wife going to an ivy leauge shool

fog_hat1981 · #17 04-29-06, 12:07 AM

Quote:

Originally Posted by Shibby

Thanks, I wish the coach would be even half as passionate about this stuff as I am. I think he has a flaw there in letting them learn too much for themselves. He is a great coach and has assisited coaching in the pac 10 and another midewest confrence. So I don't want to challenge his authority too much, but he has come to me for advice on this subject.

Sounds like maybe this is his way of teaching you - most great coaches/leaders take the good folks under their wings and focus on making them better even if the pupil doesn't know that is what the coach/leader is doing...

I am still young too but I have learned (so far) that time/experience is the greatest teacher of all....

**Shibby** · #18 04-29-06, 12:13 AM

It's the greatest teacher, BUT this is only a two year school. It may have worked when the coach had 4 years, but...

**Shibby** · #19 04-29-06, 12:16 AM

ALSO I STILL WANT MORE OPIONS, EVEN THOUGH THIS THREAD HAS DEVELOPED ONE ON ONE. MORE THE MARRIER:p I put it in caps so it was noticable

Stixs · #20 04-29-06, 01:53 AM

I would like to add my two sense if it helps. Actually I played basketball and ran track through out high school and planned on using track to get into college, but a freak accident stopped all of that and put 3 pins in my leg.

You should always add in a variety of running exercises. The key to the mile is 440 times or 400 times. So I would also track each person's 440 time, because in reality they will not get better than 4 x their best 440 time. Plus this keeps variety in the training. You should also have them run longer than a mile one day of the week. So for example if possible:

Monday - run 2 miles
Tuesday - lines
Wednesday - combine some longer runs with sprints into the exercises. One example is this: Run an 880, walk 1.5 laps, Run a 440 walk a 440, Run a 220 walk a 220 and then the last lap run an 110 and walk a 110 until you complete one lap.
Run means - to start off at a decent pace and then finish strong.

Thursday - Run lines which I am sure they do if they are playing basketball

Possibly time their mile on Friday and then have the weekend to rest.

Just my thoughts.

fog_hat1981 · #21 04-29-06, 09:07 AM

Quote:

Originally Posted by Stixs

I would like to add my two sense if it helps. Actually I played basketball and ran track through out high school and planned on using track to get into college, but a freak accident stopped all of that and put 3 pins in my leg.

You should always add in a variety of running exercises. The key to the mile is 440 times or 400 times. So I would also track each person's 440 time, because in reality they will not get better than 4 x their best 440 time. Plus this keeps variety in the training. You should also have them run longer than a mile one day of the week. So for example if possible:

Monday - run 2 miles
Tuesday - lines
Wednesday - combine some longer runs with sprints into the exercises. One example is this: Run an 880, walk 1.5 laps, Run a 440 walk a 440, Run a 220 walk a 220 and then the last lap run an 110 and walk a 110 until you complete one lap.
Run means - to start off at a decent pace and then finish strong.

Thursday - Run lines which I am sure they do if they are playing basketball

Possibly time their mile on Friday and then have the weekend to rest.

Just my thoughts.

Solid...

**Shibby** · #22 04-29-06, 10:16 AM

Not sure what a 440 is?

Stixs · #23 04-29-06, 10:36 AM

A 440 is 440 yards or 1 lap around the track, this is how most tracks or older tracks in the US are. The 400 is 400 meters if this is the type of track you are running on you will find that universities with newer tracks use the metric system.

110 yards - 1 quarter of a lap
220 yards - half lap
440 - 1 lap
880 - 2 laps
1320 - 3 laps

1mile - 4 laps