We are making available an end of the season XC shirt to help out a student in need. In September, Mountain Ridge student Rickey Cooper was diagnosed with Multiple Sclerosis. Rickey has been in an out of Children’s Hospital since. It is hard to imagine being diagnosed with MS, especially at the age of 13. We are going to sell the shirt above (with or without state champs printed on the back) and donate all proceeds to Rickey and his mother. The shirt comes in both men's and women's cuts and will be printed on an American Apparel 50/50 cotton-polyester blend T-shirt.
Our goal is to raise $1000 to help Rickey and his mother.
Order forms need to be turned in to either coach Selle or myself no later than this Friday, December 6th.
T-Shirt Order Form to help Rickey Cooper (click)
NXN and Footlocker Midwest
Today we found out that our boys team did not receive an at-large bid into the NXN national championship. Although disappointing this certainly isn't something that we should be feeling sorry for ourselves about. Of all the high school XC teams across the United States we were one of the very few that ran well enough this year to be considered to compete in Portland. This says a lot about the commitment level and determination of this TEAM. The coaching staff couldn't ask for a better group of kids and parent community to work with!
I do want to recognize Connor Weaver and Andrew Walton this week for their outstanding performances at the Footlocker Midwest Regional in Kenoshia, WI on Saturday. Connor finished 14th in a time of 15:30 and Andrew was 32nd in 15:52. This is one of the most competitive XC meets in the entire U.S. and to have 2 individuals performs so well says a lot about our TEAM.
Footlocker Midwest Results, Articles, Pictures and Videos
The purpose of running in the month of December is to rebuild your aerobic base. This should be a very low-key month of training. It is a time to start re-building your miles, take a mental break from hard training/typical organized practices, and time to take your 1 to 2 weeks off from running if you have not done so yet at the conclusion of the XC season.
Check the calendar below to see when and where we are meeting this month. Although there are practice times listed after school these practices are 100% optional. The coaching staff will be around on a very limited basis this month. We are providing times and dates so that people can meet to run if they wish to have someone else to run with this month. Starting in January we will become more structured again and the coaches will be there everyday. For now, we have provided you with a training plan so that you know what to do each day.
I am going to post a rough training outline of what to expect from December through April/May later this week. For now, I want you to keep a few things in mind.
Please make sure you have taken 1-2 weeks off from running at the conclusion of your XC season. For some of you this has already happened, for others your time-off starts today. I suggest one of the 2 options for your time off:
Option A) Take 2 full weeks off from running completely.
Option B) Take 1 full week off from running. The next week run 15-25 mins easy every other day.
No matter when your return to running begins please start at week #1 on the calendar.
December is a "re-entry month" for us. This means we are starting to get back into building your miles. Keep the following rules of thumb in mind:
- All runs should be easy to moderate paced. No Intensity, no tempo runs, no racing, no intervals.
- Gradually build your miles. It should take 4-6 weeks to rebuild your miles to where they were during the fall.
- Try to run a little bit more each week from the week before with the goal of building towards peak milage by early to mid January (peak mileage being the max amount of miles you want to run during the track season).
- Focus on consistency by running 6 to 7 times every week.
- No doubles/2-a-days in December
- If you feel ready to increase your milage from the XC season only add a max of 10% to your weekly total (more later this week on the 10% rule)
December Training Calendar
Here is the calendar I passed out last month. Please click on the image below to enlarge. If you have already taken your full time off start at week #1. If you are still taking time off start at week #1 (Dec 2-8) when you are ready to start running again.
Molly Reicher is helping organize a shoe drive for FCA. Here is a message about the shoe drive from Molly:
"Starting Monday, December 2nd, Fellowship of Christian Athletes (FCA) is hosting a shoe drive through the organization Soles4Souls. Please donate your old/used shoes of any size or kind in the collection bin in the MVHS Library. Also, please donate $1 per pair of shoes to cover the cost of shipping. Thank you for benefitting people around the world through Soles4Souls! If you have any questions, please contact Molly Reicher."
Vista Nation XC Christmas Party
There has been a date change from what the calendar above says so please take note. An invitation will be sent out shortly.
When: Thursday, December 19th @ 5:30 p.m.
Where: The Smetanka's House
Who: All Vista Nation XC runners and alumni are welcome