We had a great run to Denver on Friday! Because of several detours on the bike path the run ended up being a little longer than expected, but that didn't stop everyone from making it all the way to REI! For most of our athletes, this was the furthest any of them have ever run. We had 7 boys make it 15 miles on Friday and 23 other athletes make it 11 miles. That's is the largest group at Vista that we have ever had go over 10 miles on a single run. Great job!
This week will mark the final week of summer conditioning before we go back to school. This also means that starting next week our practices will move to the afternoons after school. We will also start Saturday morning runs back up starting next week.
Training Plan for August 4th-10th
I will no longer have a training plan posted on the calendar for the rest of the season. Instead, I will be giving you a general idea of what we are going to be doing each week on the blog. Here is what this week looks like. Wednesday will be our only quality effort of the week out at Waterton Canyon for an end of the summer progression run. I am also moving the long run to Saturday this week. You will need to get this in on your own or call up a teammate.
Mon-Rocky Heights 7 a.m.
30 to 50 min run + 6 strides and injury prevention
Tue-MVHS 7 a.m. (6:30 a.m. if you need to run early due to registration at Vista)
40 to 70 min run
MVHS Weight Room 6 p.m.
30 to 35 mins easy + weights
Wed-Waterton Canyon 7 a.m.
4, 6, or 8 mile Progression/Negative Split run getting faster every 2 miles.
Thur-MVHS 7 a.m.
30 to 50 min run + 6 strides and injury prevention
Fri-The Bluffs Regional Park 7 a.m.
40 to 60 min run + 6 x 20 second hill sprints
Sat-Long Run on your own or w/ a teammate (try to do the long run on soft surfaces)
A Group- 35 to 60 mins
B Group-70 mins
C Group-80 mins
Sun-Run on your own or rest
30 to 60 mins easy
XC Fall Registration
If you have not done so already please make sure you have registered for XC this fall before school starts. You will also need to make sure that you have a physical on file that does not expire during the season (end of October). Here is where HS athletes can register for XC this year.
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=2000&bk=undefined
Run Colorado Spike Nite
Next Thursday is our scheduled Spike Nite at Run Colorado. This is our opportunity as a team to get fitted for new shoes and racing flats. 20% off will be given to all MVHS and MRMS athlets that are in need of running shoes or gear. Pizza will also be provided for our team from 6 to 7:30 that night.
Vista Spike Nite at Run Colorado Flyer (pdf)
As a rule of thumb, never run more than 500 miles on a pair of shoes. If you are not logging your miles I suggest buying new running shoes about every 2 1/2 to 3 months.
Saturday Practices During the Season
Starting Saturday, August 16th we will begin holding Saturday practices for the entire team. We will meet at 7 a.m. for these runs early in the season. As we move into the fall and the weather cools down we will potentially move to 8 a.m.
2014 Meet Schedule
The meet schedule has been finalized and is up on the schedule/calendar page. The meet schedule should not change at this point, however, practice times and locations will probably move around a little still.
2014 Meet and Practice Schedule (link)
This week will mark the final week of summer conditioning before we go back to school. This also means that starting next week our practices will move to the afternoons after school. We will also start Saturday morning runs back up starting next week.
Training Plan for August 4th-10th
I will no longer have a training plan posted on the calendar for the rest of the season. Instead, I will be giving you a general idea of what we are going to be doing each week on the blog. Here is what this week looks like. Wednesday will be our only quality effort of the week out at Waterton Canyon for an end of the summer progression run. I am also moving the long run to Saturday this week. You will need to get this in on your own or call up a teammate.
Mon-Rocky Heights 7 a.m.
30 to 50 min run + 6 strides and injury prevention
Tue-MVHS 7 a.m. (6:30 a.m. if you need to run early due to registration at Vista)
40 to 70 min run
MVHS Weight Room 6 p.m.
30 to 35 mins easy + weights
Wed-Waterton Canyon 7 a.m.
4, 6, or 8 mile Progression/Negative Split run getting faster every 2 miles.
Thur-MVHS 7 a.m.
30 to 50 min run + 6 strides and injury prevention
Fri-The Bluffs Regional Park 7 a.m.
40 to 60 min run + 6 x 20 second hill sprints
Sat-Long Run on your own or w/ a teammate (try to do the long run on soft surfaces)
A Group- 35 to 60 mins
B Group-70 mins
C Group-80 mins
Sun-Run on your own or rest
30 to 60 mins easy
XC Fall Registration
If you have not done so already please make sure you have registered for XC this fall before school starts. You will also need to make sure that you have a physical on file that does not expire during the season (end of October). Here is where HS athletes can register for XC this year.
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=2000&bk=undefined
Run Colorado Spike Nite
Next Thursday is our scheduled Spike Nite at Run Colorado. This is our opportunity as a team to get fitted for new shoes and racing flats. 20% off will be given to all MVHS and MRMS athlets that are in need of running shoes or gear. Pizza will also be provided for our team from 6 to 7:30 that night.
Vista Spike Nite at Run Colorado Flyer (pdf)
As a rule of thumb, never run more than 500 miles on a pair of shoes. If you are not logging your miles I suggest buying new running shoes about every 2 1/2 to 3 months.
Saturday Practices During the Season
Starting Saturday, August 16th we will begin holding Saturday practices for the entire team. We will meet at 7 a.m. for these runs early in the season. As we move into the fall and the weather cools down we will potentially move to 8 a.m.
2014 Meet Schedule
The meet schedule has been finalized and is up on the schedule/calendar page. The meet schedule should not change at this point, however, practice times and locations will probably move around a little still.
2014 Meet and Practice Schedule (link)
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