Keys to XC Success this Summer
On Monday we start off on the beginning of another XC season together! This is the 9th year Coach Selle and I have had the privilege to coach our TEAM together, and we are both looking forward to having a lot of fun with you this summer.
Before we get started, there are a few things I would like to pass along to everyone about how to have a successful summer, and how to be in top shape coming into the racing season by the end of August.
What Should I Bring With Me Each Day to Conditioning????
There are a few things you should bring with you every single day to conditioning:
Training for June 1st-June 7th
We will not start using the Training Peaks App for your workouts until the week of June 8th. The first week will be all about easing back into training, and getting our legs back under us. Here is the plan for the week, each runner will have individual options to choose from.
Monday: 2 to 5 Miles on the Valor Loop + Core
Tuesday: 20 to 45 minute trail run in the "Playground"+ Strides
Wednesday: 20 to 45 minute trail run from Rocky Heights + core
Thursday: MVHS Track 7 a.m..
2 to 5 mile run towards HRHS/University + Fartlek Strides on Track
Friday: East/West Trail Parking Lot (Daniel's Park Rd) 7 a.m.
Long Run off 25 to 60 minutes
IHop after run, bring $$$ to eat
Saturday: Run on your own (O.Y.O.), or with a teammate for 3-5 miles (20-35 minutes)
Sunday: Optional easy run
Middle School campers will be on a different training schedule designed by Coaches Sprafke and Estell. However, your meeting locations will be at the same time and place as the HS camp.
Get A Quality Pair of Running Shoes
If you do not have a quality pair of running shoes please get a pair. The wrong shoes, or shoes that are too old, are typically the main reason for injury that we see. Your best option is to go see Coach Palmer at Run Colorado at 8505 E Arapahoe Road in
Greenwood Village. Run CO will do a full gate analysis for you to make sure you are properly fitted for running shoes, and as a Mountain Vista HS athlete you will also receive 20% off your purchase.
As a rule of thumb, your shoes should be changed out in the following situations:
IHop On Friday
Most weeks in the summer we will be having some kind of TEAM get-together. This Friday we are headed to IHop (near Valor) after our run. Please bring money to eat, and make sure you have transportation worked out. Both HS and MS campers are alway welcome to attend our weekly TEAM functions.
Team Contact List
A team contact list will be emailed out to everyone next week. The contact list will have athlete phone numbers on it only. If you do not wish to have your phone number emailed out to the rest of the team next weekend please email me and I will remove your name.
Upperclassmen Breakfast and TEAM Goal Setting BBQ's
On Tuesday after practice Coach Selle and I would like to sit down for 30 minutes with the Juniors and Seniors to talk about the summer and upcoming fall season. Breakfast will be provided.
I am moving the Goal Setting BBQ's back to next week. With moving my classroom over to Vista the past few days I have not had the time I need to prepare. Our new goal setting meetings will be at the following times.
The goal setting meetings are for every member of the team to attend that can make it, and something I consider to be the most important TEAM meeting of the entire year. It sets a purpose for our training and allows us to focus our training.
On Monday we start off on the beginning of another XC season together! This is the 9th year Coach Selle and I have had the privilege to coach our TEAM together, and we are both looking forward to having a lot of fun with you this summer.
Before we get started, there are a few things I would like to pass along to everyone about how to have a successful summer, and how to be in top shape coming into the racing season by the end of August.
- Consistency: This is the most important ingredient to the success of being a distance runner. Those that follow a well thought out training plan everyday will see the rewards of your hard work in the fall.
- Set Goals: Set 2 or 3 individual goals, and 2 to 3 TEAM goals that you want to accomplish for the fall. This will set a purpose for your daily training this summer. Our TEAM Goal Setting BBQs are set for June 10th and 11th (see below)
- Follow a Plan: By following a plan you will have your best chance to try and achieve your goals. We will have individualized training plans put in place for each HS athlete on the TEAM this summer. Consistently follow the plan everyday, and watch the results payoff when it's time to race!
- Train Together as a TEAM: It's no secret that we train together everyday in the summer because it builds great TEAM chemistry, and gives you a large group of training partners to help push each other along.
- Read This: 10 Tips for Making Varsity Cross Country: Pathways to Excellence for JV Runners Seeking to Move Up (link)
What Should I Bring With Me Each Day to Conditioning????
There are a few things you should bring with you every single day to conditioning:
- A quality pair of running shoes that you have been fitted for from a running specialty store like Run Colorado (See below).
- A Watch. Most of our runs during the summer are done on dirt trails for a subscribed number of minutes. You will need to be responsible for how long/far you are running each day. A simple digital wrist watch, with a stopwatch function is all that you need. GPS and other features are nice to have, but they are unnecessary for training.
- Water Bottle: Make sure you bring this everyday. More importantly make sure you show up hydrated each morning by drinking 96 to 128 oz of water spaced out throughout the day.
- Post-Run Healthy Snack: After each workout it will be important to start your recovery process as soon as you finish. The best way to do this is by having something healthy on hand to eat as soon as we are done like a piece of fruit, granola bar, protein shake, etc. This will help you take full advantage of each days run.
Training for June 1st-June 7th
We will not start using the Training Peaks App for your workouts until the week of June 8th. The first week will be all about easing back into training, and getting our legs back under us. Here is the plan for the week, each runner will have individual options to choose from.
Monday: 2 to 5 Miles on the Valor Loop + Core
Tuesday: 20 to 45 minute trail run in the "Playground"+ Strides
Wednesday: 20 to 45 minute trail run from Rocky Heights + core
Thursday: MVHS Track 7 a.m..
2 to 5 mile run towards HRHS/University + Fartlek Strides on Track
Friday: East/West Trail Parking Lot (Daniel's Park Rd) 7 a.m.
Long Run off 25 to 60 minutes
IHop after run, bring $$$ to eat
Saturday: Run on your own (O.Y.O.), or with a teammate for 3-5 miles (20-35 minutes)
Sunday: Optional easy run
Middle School campers will be on a different training schedule designed by Coaches Sprafke and Estell. However, your meeting locations will be at the same time and place as the HS camp.
Get A Quality Pair of Running Shoes
If you do not have a quality pair of running shoes please get a pair. The wrong shoes, or shoes that are too old, are typically the main reason for injury that we see. Your best option is to go see Coach Palmer at Run Colorado at 8505 E Arapahoe Road in
Greenwood Village. Run CO will do a full gate analysis for you to make sure you are properly fitted for running shoes, and as a Mountain Vista HS athlete you will also receive 20% off your purchase.
As a rule of thumb, your shoes should be changed out in the following situations:
- You have had them for a full season (winter track, spring track, summer XC, or fall XC)
- They have more than 500 miles on them (Even if the shoe looks fine, change it out at this point).
- The tread on the bottom of your shoes has worn through, or they are falling apart.
IHop On Friday
Most weeks in the summer we will be having some kind of TEAM get-together. This Friday we are headed to IHop (near Valor) after our run. Please bring money to eat, and make sure you have transportation worked out. Both HS and MS campers are alway welcome to attend our weekly TEAM functions.
Team Contact List
A team contact list will be emailed out to everyone next week. The contact list will have athlete phone numbers on it only. If you do not wish to have your phone number emailed out to the rest of the team next weekend please email me and I will remove your name.
Upperclassmen Breakfast and TEAM Goal Setting BBQ's
On Tuesday after practice Coach Selle and I would like to sit down for 30 minutes with the Juniors and Seniors to talk about the summer and upcoming fall season. Breakfast will be provided.
I am moving the Goal Setting BBQ's back to next week. With moving my classroom over to Vista the past few days I have not had the time I need to prepare. Our new goal setting meetings will be at the following times.
- Boys Goal Setting Meeting: Wednesday, June 10th at 5:00 p.m. Location TBD
- Girls Goal Setting Meeting: Thursday, June 11th at 5:00 p.m. Location TBD
The goal setting meetings are for every member of the team to attend that can make it, and something I consider to be the most important TEAM meeting of the entire year. It sets a purpose for our training and allows us to focus our training.
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