Can you believe that July is almost here. We are half way into phase 1 of base conditioning, I hope that everyone has been getting out and running and building up your mileage. If you haven't been out running now is the time to get out and run. You should be keeping track of the runs and miles you are running each day and emailing them to Coach Fuller at the end of each week.
For this next week, this is the work outs you should be doing
Monday- 1.5 hour run, 45 minutes out, return in 45 minutes or slightly faster (if you can, try and find a new route)
Tuesday- 45 minute fartlik, 4 minutes easy pace, 1 minute fast.
Wednesday- 1.5 hour run, 45 minutes out, return in 45 minutes or slightly faster (if you can, try and find a new route)
Thursday- 45 minute power run, run at 90 percent of race pace
Friday- Cross training for 45 minutes, those that come to the track, we will be playing ultimate frisbee.
I (Coach Weir) will be at the track on Tuesday, Thursday, and Friday at 8 A.M. for those that what to come and train with the team.
Just remember before each workout, you are doing 3 minutes of abs, 7 minute warm-up, go through the dynamic stretches. After each workout, cool down properly and if you need to stretch out any region that is sore. On days that we are going harder, and extra run of 30 minutes would be awesome.
On Tuesday after the work out, we will go around to finish up getting the sponsors for the 5k race on the 4th. (those that were there last Thursday know what I am talking about). For those that are clueless, the Cross-Country team has the 5k race on the 4th as our fundraiser, on that day, Next Monday, we need all the help to run that race.
Keep up the hard work.
Coach Weir
Sunday, June 26, 2016
Sunday, June 19, 2016
Week of June 20-25
Hope everyone has been having a great summer. This week we will continue to work on phase one of our training. For those who are still starting out, continue to do your best to improve. Remember to run everyday except Sunday (this would be a great day to ice bath).
Here is the workout for the week:
Monday, June 20: 1.5 hour run, 45 minutes out, return the same route in the same time or slightly faster. (try to find a new course than last week)
Tuesday, June 21: Time trial on Como and 30 minutes, meet at the track at 8 A.M.
On the days that a coach is there, we will meet at the track at 8 A.M.
Remember before each workout, 3 minutes of core(abs) and a 7 minute warmup (mile) with dynamic stretching. After each work out, 7 minute cool down (mile) and stretch as needed. On shorter mileage days if you feel up to it you could do up to 30 min easy run as a 2nd run/cool down that day.
Remember to keep a log of your mileage and turn them in when they are asked for.
"To give anything less than your best is to sacrifice the gift." Prefontaine
Coach Weir
Here is the workout for the week:
Monday, June 20: 1.5 hour run, 45 minutes out, return the same route in the same time or slightly faster. (try to find a new course than last week)
Tuesday, June 21: Time trial on Como and 30 minutes, meet at the track at 8 A.M.
Wednesday, June 22:1.5 hour run, 45 minutes out (find a new route)
Thursday, June 23: 30 minute power run, 30 cool down
Friday, June 24: 45 minute tempo
Saturday, June 25: 2 hour run, run for an hour, then return on same route at the same time or slightly faster.Friday, June 24: 45 minute tempo
On the days that a coach is there, we will meet at the track at 8 A.M.
Remember before each workout, 3 minutes of core(abs) and a 7 minute warmup (mile) with dynamic stretching. After each work out, 7 minute cool down (mile) and stretch as needed. On shorter mileage days if you feel up to it you could do up to 30 min easy run as a 2nd run/cool down that day.
Remember to keep a log of your mileage and turn them in when they are asked for.
"To give anything less than your best is to sacrifice the gift." Prefontaine
Coach Weir
Sunday, June 12, 2016
JUNE 13 - 18
JUNE 13 - 18 TRAINING
Ok crew, as I have mentioned we have been working with American Fork Coach Timo and with all his State Champions he gave me a book that he has used to help train them. We have been constructing our workouts and trainings from those workouts. According to his plan for the first 4 weeks we will be in Base Conditioning Phase. This applies to ALL of you, even if you ran track and feel like you are conditioned. This is about building up mileage and conditioning your legs to be ready for the next phase, hills and speedwork. So no matter if you have been running for the last 4 months or just starting, he mentions this is the MOST important phase of the program... It will affect how the next phases will be depending on how hard and diligent you are with the program and mileage. So for those of you who have been running, focus on running a little harder or even a little MORE mileage, those just starting, get in as much running and mileage you can to build up before we get to the hills/speedwork phase.
For all workouts I would really like it if you ran together in groups depending on your conditioning. This running in "packs" is used by every XC team in the Nation and can help develop every teammate while also pushing yourself. If you can't then going out on your own will be fine. The MOST important thing is that you RUN EVERY DAY.. except Sunday that is. Just like any program, you MUST stick to it for it to be effective!
I will be in St. George this week and here is the workouts for this week:
Monday- 1.5 hour run, 45 minutes out, return the same route in the same time or slightly faster.
Tuesday- Long como, run as a team as a progression run.
Wednesday- 1.5 hour run, same as Monday find a new route obviously!!!
Thursday- 45 minutes tempo run
Friday- 45 minutes fartlek, 4 minutes easy, 1 minute fast
Saturday- 2 hour run, run for an hour, then return on same route at the same time or slightly faster.
Before each workout, 3 minutes of core(abs) and a 7 minute warmup (mile) with dynamic stretching. After each work out, 7 minute cool down (mile) and stretch as needed. On shorter mileage days if you feel up to it you could do up to 30 min easy run as a 2nd run/cool down that day.
If you have never done dynamic drills before your run, do! These are some drills I would like you to do before you run:
Hill/toe walks
Foot holds (bring foot back and grab with hand pulling up)
knee holds into lunge
Cross hand kicks
Touch toes, walk hand out, arch back
Forward butterfly arms with high knee skip
Backward skip with arm circles
Side shuffle jumping jack
Karaoke
Straight leg shuffle
Butt kicker backwards
Fast feet
High knees
If these don't make sense have one of the veteran runners show you until next week when I am back and we will go over the expected routine to make trainings/workouts more efficient and effective.
I would like you to keep track of your summer runs/mileage... I am acutally thinking of having this be a "small" element of lettering in XC now as well. Again, summers are when XC starts and when HARD training has to occur as in the season we can't train as hard with a couple races a week sometimes.. You will turn in your mileage logs to me every couple weeks as I ask for them!
PRINTABLE RUNNING MILEAGE LOG
WATCH THIS!!!! When it hurts and you want to stop, think about why you started!!!
Tuesday, June 7, 2016
Summer Training!
I know some of you have been running already with Coach Emily and that is awesome. Mileage mileage mileage is MOST important in the summer. For everyone, we will meet TOMORROW at 8am at the Track to have a meeting and talk about everything we have and will be planning for the summer.. (Summer training, Camps, meetings, parties, warmups/shirts, etc). We will go for a short team run following the meeting then if you can we would love for you to stay and help with our Track Camp from 9 to 10:30am.
Please make every effort to make it tomorrow if not we will meet at the High School TRACK on Thursday at 8am to start/continue training!
Thanks!
Coach Fuller
I know some of you have been running already with Coach Emily and that is awesome. Mileage mileage mileage is MOST important in the summer. For everyone, we will meet TOMORROW at 8am at the Track to have a meeting and talk about everything we have and will be planning for the summer.. (Summer training, Camps, meetings, parties, warmups/shirts, etc). We will go for a short team run following the meeting then if you can we would love for you to stay and help with our Track Camp from 9 to 10:30am.
Please make every effort to make it tomorrow if not we will meet at the High School TRACK on Thursday at 8am to start/continue training!
Thanks!
Coach Fuller
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