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!
Any day of the week works for me for a party. I can help with the 4th of July run too.
ReplyDeleteI'll be gone the next two weeks, I can help with the run
ReplyDeleteI can't help with the run, I will be gone.
ReplyDeleteParty whenever. Except around the beginning of July and August
DeleteAny day works for me and I will help with the 4th of July race
ReplyDeleteSo I guess you 4 are the ones who get to choose our warmups next year then right? You lazy butts! Comment!
ReplyDeleteI can do the party whenever, except around the 24th of July. And I can help with the 4th of july race.
ReplyDeleteI can probably help on the 4 of July
ReplyDeleteThe party sounds fun I just will need a heads up so I can get work off:) but mostly whenever works. And I'm not sure if I can help for the 4th but I will let you know if I can.
ReplyDeleteSorry I've been gone all month!! I am definitely going to get started on all these workouts :) i won't be able to help on the 4th July run, I'll be gone with my family. And the party will work any day of the week except for Mondays for me, and I'll also need a heads up so I can take that day off of work if I'm supposed to work that day. Sounds fun! Can't wait! This season is gonna be great! ;D thanks coach!! :)
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