Darts,
Thank you for sending in your miles already! If you haven't, do it now! If you didn't send week 1 in, that's OK, just start now. I really want to take a big group of kids to camp, and I will only take kids that are sending in miles. But if you need a grace week, that is OK! I want you to come, so I'll be forgiving! I'm guessing by next week we'll start handing out mileage prizes (starting at 80 miles for girls and 100 miles for boys). Still working on adding the entire TEAM to FinalSurge. So far I like it! Please still send in mileage though (via email--text is too hard to keep track of-haha).
It is $60. You can pay cash or check or venmo @davisrunningclub
I know quite a few of you got out during Coach Catch, including Coach Sweat. 
Aerobic and Anaerobic (a little lesson )
We talk a lot about developing a large aerobic base. I’m going to use the term a lot, so it would be nice if you understood what it means. Here’s a basic explanation:
Oxygen
Muscles use oxygen to help burn the fuel they need to function. To get oxygen to your muscles, you breathe it into your lungs, it’s absorbed into your bloodstream through tiny capillaries, and then the heart pumps the oxygenated blood throughout your body. That’s why you start to breathe harder and your heart beats faster during exercise. It’s all about getting more oxygen to your muscles. Fortunately, we have an essentially endless supply of oxygen in the atmosphere.
Aerobic (with oxygen)
When your heart and lungs can keep up with the oxygen demands of your muscles, you are operating aerobically. You can drastically improve your aerobic system with aerobic exercise. Your body adapts by creating more oxygen-absorbing capillaries in your lungs, oxygen-carrying capillaries throughout your body, and by strengthening your heart to pump a larger volume of oxygenated blood. More capillaries
Your body makes aerobic adaptations when you stress the aerobic system. This summer we will focus on stressing the aerobic system in 2 ways: pace and duration. For our training runs, we will focus on running between 70-100% of our aerobic max. Saturdays are designated long-run days (can be switched for another day if Saturday doesn’t work). The long run has the greatest impact for capillary growth.
Anaerobic (without oxygen)
When your aerobic system can’t supply the amount of oxygen demanded, your muscles turn to another energy source stored within the muscles themselves (glucose). Compared to oxygen, this energy source is severely limited. That’s why we can’t sprint at our maximum speed for more than 10-20 seconds, or bench press 100 lbs endlessly (or even once 
). Once you burn through this energy source, your muscles quit working. Strengthening your muscles will increase the amount of energy you can store. This summer we will strength-train (efficiently and quickly) on Mondays and Wednesdays after our run.
What Running Paces are Aerobic and Anaerobic?
It’s different for everyone. An easier way to measure it is the “talk test”
Conversation Pace – easy aerobic
recovery runs, warm up, cool down
Short-Sentences Pace – aerobic (between 70-100% of aerobic max)
bulk of the training runs
Can’t Talk Pace – blended aerobic and anaerobic
workouts, end of a progressive run, races
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