This week we will take a step back in our mileage, and give you a little bit of a break from the normal volume we have been running the past 2 weeks. But lets not mistake less for easy. There is still a lot of work to do, but so far this winter we have done a nice job getting in what we need to.
I want to continue to push everyone to meet the goal of running 20 of 21 days every three weeks. This week is the end of our first 20 of 21 day cycle. If you haven't had a day off in a few weeks this weekend is the time to take it. In addition, if you have been running a double once a week, and taking Sunday off instead, this week is the week to only run 6 times.
USA Cross Country Championships February 7th
If you have not registered yet for the high school race at the US XC Championships on February 7th that information is below. This is open for everyone to register. We plan on taking the entire team up to be a part of a really special event. The race is only 4K and will be very low pressure. Afterwards, we will stick around to watch the professionals race for a chance to qualify for the World XC Championships.
http://raceroster.com/events/2015/3704/2015-usa-cross-country-championships
Schedule for January 19th-25th
Mon-No School, run no your own
40 to 60 mins
Tue-Redstone Park 3:20
Progression Run 40 to 60 mins
Wed-MVHS 3:10
Aerobic run 30-45 mins + Strides + Weights
Thur-MVHS 3:10
Short Hills (2 sets of 6x100 w/ 100 jog recovery. 100 meter walk between sets)
Warm-up 2 to 3 miles. Cool-down 1-2 miles.
Fri-MVHS 3:10
Long run, 50, 60, or 70 minutes on the E/W trail, or the trails behind school.
Sat-Run on your own
30 to 50 minutes -or-
CU Indoor Meet
Sun-Run on your own if you need 20/21 days
-or- rest
I want to continue to push everyone to meet the goal of running 20 of 21 days every three weeks. This week is the end of our first 20 of 21 day cycle. If you haven't had a day off in a few weeks this weekend is the time to take it. In addition, if you have been running a double once a week, and taking Sunday off instead, this week is the week to only run 6 times.
USA Cross Country Championships February 7th
If you have not registered yet for the high school race at the US XC Championships on February 7th that information is below. This is open for everyone to register. We plan on taking the entire team up to be a part of a really special event. The race is only 4K and will be very low pressure. Afterwards, we will stick around to watch the professionals race for a chance to qualify for the World XC Championships.
http://raceroster.com/events/2015/3704/2015-usa-cross-country-championships
Schedule for January 19th-25th
Mon-No School, run no your own
40 to 60 mins
Tue-Redstone Park 3:20
Progression Run 40 to 60 mins
Wed-MVHS 3:10
Aerobic run 30-45 mins + Strides + Weights
Thur-MVHS 3:10
Short Hills (2 sets of 6x100 w/ 100 jog recovery. 100 meter walk between sets)
Warm-up 2 to 3 miles. Cool-down 1-2 miles.
Fri-MVHS 3:10
Long run, 50, 60, or 70 minutes on the E/W trail, or the trails behind school.
Sat-Run on your own
30 to 50 minutes -or-
CU Indoor Meet
Sun-Run on your own if you need 20/21 days
-or- rest
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