This is the last blog post I will put up until after the New Year. This should give you everything you need to know between now and until we get back together in January.
Last Call for T-Shirts
Final T-Shirt orders are due by practice time Monday. Please get order forms and payment to coach Dalby. If you still need an order form take a look at last weeks blog.
Winter Break Training and Schedule
Here is the updated December schedule with dates and times of places we are meeting during break. These runs are for anyone who is in town and wants to meet up with their teammates instead of going out and running alone. We will only be meeting for an hour on the days we are getting together during break.
The key here is to come back in better shape than when you left. Stick with the December training schedule, be consistent, and get increase your mileage gradually each week. If you will block out 45 mins to an hour most days you will be able to get in your runs. Once we come back from break we will start to get after it again with a hill workout and a tempo run the week of January 5th-11th. We will also be at, or close to, your peak weekly mileage from the XC season the week of January 5th-11th.
December Training Calendar (updated w/ place and meeting times)
Holiday Party
The party will be on Friday, December 19th at 5:00 p.m. We will start with our usual ugly Christmas sweater run (4-5 miles) and then hang out to eat pizza and dessert afterwards. Thank you to the Smetanka family for inviting us into their home again this year! An email with an address has been sent to you.
Pizza and drinks will be provided along with a gift card to the runner with the ugliest sweater. Here is what everyone needs to bring.
Seniors - chips
Juniors - fruit
Sophomores - desserts
Freshman - veggies or salad
Sunday Runs
For athletes that are wanting to run on Sunday's I am going to encourage you to do so. Running on Sunday is a great way to increase your weekly mileage without having to run two-a-days. Just make sure that your Sunday runs are always under control and at a comfortable aerobic pace. I suggest 30-50 mins (4 to 7 miles) for your Sunday runs. Take a day off when you need it. At the minimum, make sure you take at least one day off every 3 weeks. This would be running 20 of 21 days in a 3 week cycle.
For athletes that would prefer to take Sunday off, but still want to get 7 runs in a week, you can always run a double if you choose to. For athletes that choose to double instead of run on Sunday right now I suggest doing a second run of 30-35 mins (4 to 5 miles) one day a week.
2015 Track & Field Schedule
The schedule for the 2015 season is now ready for you to view
2015 Track & Field Schedule
Last Call for T-Shirts
Final T-Shirt orders are due by practice time Monday. Please get order forms and payment to coach Dalby. If you still need an order form take a look at last weeks blog.
Winter Break Training and Schedule
Here is the updated December schedule with dates and times of places we are meeting during break. These runs are for anyone who is in town and wants to meet up with their teammates instead of going out and running alone. We will only be meeting for an hour on the days we are getting together during break.
The key here is to come back in better shape than when you left. Stick with the December training schedule, be consistent, and get increase your mileage gradually each week. If you will block out 45 mins to an hour most days you will be able to get in your runs. Once we come back from break we will start to get after it again with a hill workout and a tempo run the week of January 5th-11th. We will also be at, or close to, your peak weekly mileage from the XC season the week of January 5th-11th.
December Training Calendar (updated w/ place and meeting times)
Holiday Party
The party will be on Friday, December 19th at 5:00 p.m. We will start with our usual ugly Christmas sweater run (4-5 miles) and then hang out to eat pizza and dessert afterwards. Thank you to the Smetanka family for inviting us into their home again this year! An email with an address has been sent to you.
Pizza and drinks will be provided along with a gift card to the runner with the ugliest sweater. Here is what everyone needs to bring.
Seniors - chips
Juniors - fruit
Sophomores - desserts
Freshman - veggies or salad
Sunday Runs
For athletes that are wanting to run on Sunday's I am going to encourage you to do so. Running on Sunday is a great way to increase your weekly mileage without having to run two-a-days. Just make sure that your Sunday runs are always under control and at a comfortable aerobic pace. I suggest 30-50 mins (4 to 7 miles) for your Sunday runs. Take a day off when you need it. At the minimum, make sure you take at least one day off every 3 weeks. This would be running 20 of 21 days in a 3 week cycle.
For athletes that would prefer to take Sunday off, but still want to get 7 runs in a week, you can always run a double if you choose to. For athletes that choose to double instead of run on Sunday right now I suggest doing a second run of 30-35 mins (4 to 5 miles) one day a week.
2015 Track & Field Schedule
The schedule for the 2015 season is now ready for you to view
2015 Track & Field Schedule
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