Week 3!!

Hey team! Sorry I didn't have this up last night... Being Father's day and a Father it was quite busy. But I hope things are continuing to go great and that you are running. I honestly don't think many of you are getting out and running or paying attention to this blog except the 6 or 7 that comment or that I have physically seen out running.  So thank you to Ericka, Megan, Parker, Trenden, Conner, Zane, Broc, and Payton. I promise you will be SO happy that you push yourself this summer and not regret it when you are kicking butt to START the year, not just finish! Here is your workouts for this week:

Don't forget warmup like 800 meters or so, dynamic drills, then leg swings before you run. Then another 800 jog after followed by stretching if needed.

JUNE 22
Run 45 minutes at conversation pace.

JUNE 23
Run 30 minutes. 6 Strides (find 100yd flat stretch, build up speed every 2-yd until all out sprinting the last 20 yd. Work on good form while running strides hard)

JUNE 24
2 x 8minutes at Goal Race pace. 2 minutes rest in between.

JUNE 25
Run 30 minutes. 6 Strides as mentioned above.

JUNE 26
Cross Train 45 minutes. Bike, Swiming, Elliptical, Roller blades, Ultimate, anything different besides SOCCER which just breaks all athletes! :)

JUNE 27
Slow easy run. Run 6-8 miles. Again, go find some trail or beautiful area to run.

Don't give up! Remember the feeling you had at the end of XC or Track when you told yourself you would work hard this summer and be prepared for next year!!

ALSO, don't forget CORE work everyday. I would be doing 500 abs/core every day in whatever form you desire. Mix it up.

Good luck and get out and run TOGETHER as a TEAM. Push each other.

WEEK 2

I hope you haven't given up after the first week of running! Running is therapeutic and can become something you really don't hate or complain about and look forward to. (Yes Bart, that means you.) Again I want to reiterate that the most important thing you can do this summer is put in MILEAGE. I have talked to numerous of you at Track Camp (Thanks again for helping those of you who came!) and it seems we are getting a lot more out and running and are gonna be ready for this XC season instead of taking all season long to match our PR's. I would set goals for yourselves now to start the season close to your PR if not better than it, and if you are new, give yourself a goal time to get to by the start of the season. I was thinking it would be fun to get together as a team at the school and watch McFarland USA and have a season goals, choose warmups, have fun type party... anyone interested? Comment on the post and maybe the days of the week that you are least busy to get together and do it! Also add to your comment if you can help out for the 4th of July Race... This is our biggest fundraiser and that money is for you. If no one comes I will just buy a bunch of shoes and clothes for myself! ;)

IMPORTANT!!: I would like you to start keeping a Word file with your name, the dates you run(hopefully everyday except Sun) the distance, amount of time, and location. Keep weekly totals and send them to my email on Sundays if you can. Then we will know exactly how many miles you are running a week and all summer long.

Here are your workouts for this week:

JUNE 15TH
Run 45 minutes at conversation pace. AGAIN everyday don't forget warmup like 800 meters or so, dynamic drills, then leg swings before you run. Then another 800 jog after followed by stretching if needed.

JUNE 16TH
Run 3 miles(Como if you can) at your race pace don't forget warmup/cooldown! Record your time and let me know where you are at to start the summer on your word doc you created as mentioned above...

JUNE 17TH
Strengthening day. Pushups (3x10), Bicep Curls (3x15), Forward Lunges (3x20), Side Lunges (3x20), Calf Raises (3x20), Standing Body Squats (3x20), 15 Minutes of Core (Abs - don't forget planks, mountain climbers)

JUNE 18TH
Run 30 minutes. 6 Strides like at the beginning of a race!

JUNE 19TH
Cross Train. Bike, Swiming, Elliptical, Roller blades, anything different besides SOCCER which just breaks all athletes! :)

JUNE 20TH
Slow easy run. Run 6-8 miles. Again, go find some trail or beautiful area to run.

Keep kicking butt and run for yourself and your team! Championships are won in the summer!

Yay! We love Running!

Welcome to Morgan High XC

I am super excited for this upcoming cross country season and hope you are all ready to work hard this summer and stay positive about running! This blog will be where I post summer workouts each week at a time. I will also post random articles and facts on running, nutrition, motivation, and honestly whatever I feel like... Here are a few things that I want you to focus on this summer are:
 
Effort - Mileage, mileage, mileage! you need to put in mileage, do ab and core work everyday, and give your best effort daily. You can even do some extra miles in morning runs and/or cross training. 
Eating Healthy - Eat the right nutrition, Hydrate, Get enough sleep. Staying healthy and running work hand in hand. And despite what you may think (or Andrew Allen though) Soda doesn't make you faster! :)
Be Positive - Let's be honest. Running can suck! We have a love/hate relationship with it. It has ups and downs, and it is especially important to stay positive and patient through the hard times. You are going to have days where you feel great and days where you feel not so great - stay positive!
Love it - Find a love for running. I know that sounds impossible to some of you but summer is the best time for you to get our their on early morning runs when the sun is rising, or at sunset or even up on mountain trails.  Practice each day with a love for what you are doing. And more importantly you have to learn how to love hard workouts or runs. Including T-Rexes and hills!


SUMMER WORKOUTS
This week June 8 - 13

JUNE 9TH - 8:45 am - 10:30am @ High School
Help assist the distance runners at Track Camp. Run 3 miles at your race pace don't forget warmup/cooldown!

JUNE 10TH 8:45 am - 10:30am
Help assist the distance runners at Track Camp. Run 6 miles at easy pace.

JUNE 11TH - 8:45 am - 10:30am
Help assist the distance runners at Track Camp. Run 1 minute race pace, 3 minutes jog, off and on for 20 minutes without stopping.

JUNE 12TH - 8:45 am - 10:30am
Help assist the distance runners at Track Camp. Run 3 miles at 80% race pace.

JUNE 13TH - 8:45 am -12 pm
Track meet for Track Camp. Run 6-8 miles easy run. Find some trail or beautiful area to run.

Remember if you are not feeling great, don't push yourself into an injury. Summer workouts are meant to prepare you to be successful in the fall. Some days you will feel great, push yourself those days. Find a way to reach that runners high where you can push through the pain of being out of shape! :)