December 2nd-8th: Nike Cross Nationals

Schedule: December 2nd-8th
Monday: MVHS 3:10
Tuesday: MVHS 3:10
Wednesday: A.M. Run On Your Own
                          MVHS 3:10
Thursday:  Run in Portland
Friday: NXN Course Preview
Saturday: Nike Cross Nationals: Portland, OR
Sunday: Rest

Nike Cross Nationals Info
Our boys team qualified on to the national meet this past weekend and will be competing in Portland, Oregon on December 7th. Below is the link to the meet information. There will be a free live stream of the race as well from the website:

• Nike Cross Nationals Meet Information and Live Stream 

Time Off From Running
If NXRSW was your last race of the season it is time for a much needed break from running. I will post more detailed information on next weeks blog/training document, but everyone should plan on taking 2 weeks off from running. A few things to consider:

• Take a 2 full weeks off from running. Let your body recuperate after a long season of training and racing. 
• If you would like to take a 3rd week off, do it! Your track season will not suffer because you took 3 weeks off, and you will feel more refreshed when you return to training for the track season. 
• Need more time than 3 weeks? Talk to me about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so. 
• Workouts for December through winter break will be posted in the next few weeks. During this time we will not meet as a team. Plan on running on your own, or call up a friend to get a run in together. No intense workouts during this time, just easy running.​

For some of you taking time off is a HUGE challenge, but trust me when I say your body will thank you for it when you are running fast in the spring.

Training Calendar for December 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for December (link)

Uniform Turn-In
Please turn your uniforms in after Thanksgiving to avoid the $100 uniform fine ($50 for shorts/$50 for top). Uniforms can be turned in at any time to coach Selle's, or Coach Dalby's classrooms.