Practice June 26-July 1

I first want to congratulate every one on a great summer so far. Those that have been coming and those that have been running on their own, the hard work is going to start to pay off when the season begins. As Fuller mentioned last week these runs will be a big factor in the success of our team.

This week we will be meeting everyday at the track at 7. I will be up there on Tuesday, Thursday, and Friday. On Monday and Wednesday we still want you to meet as a team and run as a team.

Monday-Long Slow Distance - 30 minutes 

Tuesday- 5k time trial on Como, 30 minute 

Wednesday Long Slow Distance 60 Minutes

Thursday- 45 minute Fartlek 4 easy/1 hard

Friday- Cross-train- bike, swim, a sport of sort etc. get with your friends and have some fun.

Saturday- Long Slow Distance 60 minutes, if you can shoot for 90 minutes.

Also, July 4th in the morning, we are hosting the 5k race in conjunction with the Fourth a July celebration for Morgan City. We would like if every member of the team could recruit 5 people to participate in the run. The cost is $15 for a shirt and $10 without a shirt (limited number of shirts). We would like each of you there about 6:15 to help get things set up and going. If you need more information, they can email me at bweir@morgansd.org.

Make goals each week and work hard to achieve those goals and then set new goals.

Have no regrets.  

PRACTICE June 19-24

Yay team!! It sounds like a decent crew was running last week.. Now we need to get that number increasing! These summer runs will be the biggest factor to the success of our team come this fall. So that being said, I want each of you to find someone to bring with you to practice this week that is either running XC or trying to decide if they want to.

For practices this week: (MONDAY meet at 7AM at the TRACK.. If you want to change to 8 like last year be prepared to let me or Weir know so we can plan accordingly and post the time change for the rest of the week)

Monday 7AM - Long Slow Distance - 45 minutes (I'll be at the Track)
Tuesday - Tempo Interval Run - 3 x 15 min tempo with 8 min easy jog in between
Wednesday - Long Slow Distance - 60 minutes
Thursday - 30 minutes at a comfortably easy pace, 10 minutes at a hard pace, 5 minutes all out.
Friday - Long Slow Distance - 60 minutes
Saturday - CROSS TRAIN!! Bike, swim, sports, whatever floats your boat... This will be really good for your body. Get together with your friends. We may switch this to Friday if desired and you can do something together and do a long slow distance run on Saturday.

I am so excited for this upcoming year and all the changes with Classifications and a new region... It opens up a lot of possibilities for BOTH of our teams to have VERY successful years!

DO NOT have a regret when the season starts that you didn't run enough in the summer. Make GOALS now and have fun reaching them this summer!

See you tomorrow morning!

Coach Fuller

Training this week

Hope everyone is having a great summer. Here is the plan for this weeks training. I (Coach Weir) will be up to the school on Tuesday, Thursday, and I WILL BE THERE Friday. We are going to meet earlier this week at the request of others to see how this works out. We will be meeting at 7 A.M. at the track, on the days that I come.

Monday and Wednesday-those that have been running, I would like you to get out and run anywhere 6-9 miles. Those just starting off, try for 3-4 miles.
Tuesday- 4 mile run-first mile nice and easy (60%), 2nd mile pick the speed up a little more (70%), 3rd mile pick up the speed some more (80%), last mile pick up even more (90-95%)
Thursday-45 minute fartlek run 4 easy 1 fast for seasoned runners, 30 minutes for you beginner runners still 4 minutes easy 1 minute fast.
Friday- some sort of cross-training activity (biking, swimming, ultimate frisbee, etc.  If I am able to make it this morning, I will let you know and i will have a circuit training workout.
Saturday-go for a long run and enjoy the beauty of the area that we live in.

You guys rock see you on Tuesday at 7 AM.

Coach Weir

TRACK CAMP WEEK

Ok team,

I have a chipped tooth that is getting fixed in the morning so I can't come up tomorrow.. What I would like is for you to get out and run easy. If you have been running (track or otherwise), get out and run at least 6 miles. If you are a new runner see if you can run 1-3 miles and try not to stop. The most important thing is that each time you run, run a little farther, a little faster, or walk a little less then the time before. It's ok if you can only run a few minutes without stopping!! Even the BEST runners in the world started out with just a mile.

On Tuesday through Saturday we have Track Camp starting at 9am each day at the track. I would like you to be to the track at 7:45am those days and I will be there to talk/work you out. Then I will need your help to run with and teach the youth at our camp. It goes till 11am each day.

Again, I will PREACH this ALL summer... Mileage is critical to how you will perform when XC starts in August. But MOST importantly, I want you to enjoy your runs this summer!! On longer distance days I want you guys out in the mountains or trails or scenic roads or somewhere in this beautiful valley enjoying the amazing scenery of Morgan/Mtn Green.

I know a lot of you have camps and different things this week.. Come on the days you can and I'll see ya on Tuesday!!

Coach Fuller