July 31 - Aug 4

I want to start by saying how proud we are of all of you that have been working hard this summer. We have finished up phase 2 and hills, which you all killed it on those hills. This week we will be meeting at 2:30 at the track for the start of heat training, with the exception of Wednesday when we will meet at 7 on last time for a time trial to see the difference from the beginning of the summer to now. Make sure you are drinking plenty of water throughout the day. Here are the upcoming workout:

Monday-1000 repeats since we missed them last week 6-7
Tuesday- 45 minute run
Wednesday- meet at 7, time trial on Como
Thursday- 45 minute fartlek, 4 easy, 1 hard
Friday- 7,7,7. 7 minutes 65% stay as pack, next 7 80%, last 7 85%+. Repeat. Goal is to hit same amount of distance as time before
Saturday- 60-90 minute run

See y'all tomorrow at 2:30, we will start doing our abs at the beginning of the workouts again.

WORKOUT CHANGE!!

Ok, since we had to switch our hill workouts this week, we are NOT doing 1000's tomorrow!! Especially since our crew DESTROYED Satan's Knoll this morning. So this is the rest of the week:

FRIDAY - Long Slow Distance Recovery run... work out that lactic acid! Lot's of stretching.
SATURDAY - 45 min Tempo Run

My laptop was broke so I missed posting the following pics from Hill Workouts over the last few weeks...

5 miles of T-Rexes

5.5 miles of Crazy Cemetery Intervals in the rain!

After 3 years Bella is becoming quite the pro at trespassing!!

Satan's Knoll. Everyone did between 7-10!!!

I can't express how PROUD Weir and I are of this crew who have consistently been coming and training with us this summer. It has already shown how much improvement I have noticed. Like today for example. In the 3 years of running Satan's Knoll, I've never seen them run SO hard and knock out SO many reps of that beast. And as fast as they did it as well. I love that run because it starts that family mentality. Each time runners passed each other on the way up or down, they high fived and complemented and encouraged each other. That is family, that is what makes a championship caliber team. You can't do that running on your own. You run and push yourself for others.. That is what will make us SO competitive this year. That being said, if you aren't in these pictures... We are NOW officially in the season! It is tryout week for HS sports which means we can officially call these XC team practices. We have our first meet 3 weeks from TODAY!! So get crackin and come to practice with us hooligans.. We will be doing a morning time trial prob next week to see how far you've come since the first of the summer... Other than that we will start training in the afternoons to try and get ready for the heat of our race times. If you aren't regularly drinking water, start now! All throughout the day, get your body used to it.

Last Hill Week!!!!

Well lookie there, last week of Hill Phase!! You guys have made it!! Let's finish this week shredding those steep ones! Last week of practices at 7AM. Still meet at the track each day and run as a team!! 
This is the most critical time for you to keep getting mileage in with less than a month till Highland!! Remember your end of summer goal and do whatever it takes to reach it each week. In about 3 weeks we will do our end of the summer time trial which will also determine varsity spots for Highland as well. See ya this week!!! 

Monday-45 minute tempo run
Tuesday- Hill workout.. SATAN'S KNOLL!!!
Wednesday- 60-90 minutes 
Thursday- Hill workout. Team choice that morning, be thinking!! You choose hill, Weir and I choose workout on said hill!! 
Friday- 1000 repeats 6-7
Saturday-1.5-2 hour easy run

Update: July 17-22

Congratulations on making it through the first week of hill training. This is our second week of hills and it will be similar to last weeks workouts.

Monday- Long Slow Distance 60 minutes
Tuesday- Milton Cemetery, up the hill, recover around the outside 7-10 times (if you can drive, please be willing to transport others to the cemetery)
Wednesday- 6-8 miles at an easy pace
Thursday- Morgan Cemetery, 8 loops, combination of big, small, supper small. Run hard then rest 3 minutes between loops.
Friday- Cross train
Saturday- Long Slow Distance 60-90 minutes

Once again for those that missed out meeting on Friday, we want you to run as a team, meeting at the school at 7 if you are able. Everyone needs to start to register on register my athlete. Our first meet is before school starts on August 17. All documents need to me digitally uploaded, no paper copies will be accepted in the office as well as paying the fees. Once again training now is what will determine were we can end the season. I will see all of you Tuesday morning for a great workout.

HILLS BABY!!!

First of all... I have to give mad props to this crew!! First day of Phase 2 of our training which meant first day of HILLS!! These guys ran 4.5 miles of hills today and pushed each other SO hard. And of course after hard workouts I (Fuller) always spoils with Pace Bars or Choc Milk. They will benefit from this workout so much as we only have a month till our first meet, and yes, it's on the state course... with hills.... get the picture! 😉 That being said, I am genuinely disappointed in the amount of runners coming out to summer practices.. I know I have heard from MANY of you right after XC season last year and you told me you would run and train SO hard in the summer to be better next year. Let me see it now!! Running by yourself will not push you or help you as much as training with the "family"!! DO NOT have a regret when the season starts that you didn't run enough in the summer. We have worked hard as coaches setting up this training and give up 2 or 3 times a week to come up and help push you and give you the motivation you need to succeed.  I told the crew today that the hardest part about running the hills is actually just waking up and coming to the practice. Once your there, you do it and push yourself.. But getting the motivation to get out of bed and come is the hardest part! We have a whole lot of potential this year to be successful and compete against the best teams with the classification change... But I guarantee you the other teams are not sitting on their butts at home, they are running and getting tons of mileage. Any team could work their guts out and pull off a victory in October... Let's be THAT team!

That being said we are going to have a short TEAM MEETING THIS FRIDAY!! 8:00am at the Track. There is a lot we have to go over so you will be ready for our first meet which again is before school starts so you have to have everything done to be able to come and compete with us!

Bring or tell your teammates, friends, or anyone interested in running with us!!

In the meantime... Practice is still everyday 7AM at the track!! Hope to see you all soon!

Coach Fuller & Weir

July 10-15

Congratulations everyone, you have made it through the first part of training. This week we will be starting phase 2, hills, hills, and more hills.

The workouts for the week are as follows:
Monday- Long Slow distance 60 minutes
Tuesday- hills, Morgan Cemetery, big loop small loop 7-9 times
Wednesday- 45 minutes at conversational pace. Finish with 8-10 strides
Thursday- hills, t-rex 8-10 times
Friday- cross train We are meeting at 8 not 7 with the team meeting. We will then play some Ultimate Frisbee afterwards
Saturday- long slow distance 60 minutes

I will be up there Tuesday, Thursday and Friday. Make sure to bring plenty of water. 

PRACTICE JULY 3-8

For those of you that missed Friday, you missed a killer game of kickball. This week we are on the state wide moratorium which means that none of the coaches will be up at practice. We want you to still meet and run the workouts together to push each other. This is the last week were we are going to focus on getting miles under your legs, so remember mileage, mileage, mileage.

Monday- Long Slow Distance- 45 minutes
Tuesday- Power run- 30 minutes at 90% race (unless running a race)
Wednesday- Long Slow Distance- 60 Minutes
Thursday- Tempo Interval Run- 4  x 10 min tempo with 5 min easy jog in between
Friday - Cross Training fun- bike, swim, sports. Get with your teammates and have some fun.
Saturday- Long Slow Distance- 60-90 minutes

Just a reminder, set some goals for where you want to be and then smaller goals to help achieve those goals.

Tuesday we need everybody's help with the 5k race in the morning. I need everyone there just before six so we can get people registered and signed up as well get the course marked off. Remember to try and recruit 5 people to come and participate in the race