Ugly Christmas Sweater Run
This week we resume regular off-season practices in preparation for the upcoming track season as a TEAM. The work we put in now will be the most important factor in the success we have on the track this spring. We will also be beginning some light workouts this week. Hill workouts will be relatively short at this point in order to start improving our speed. The negative split run will be just that, a run where you go out-and-back running faster the second half of the run. I am not concerned with a fast pace at this point. Only that we begin to get into the mindset of telling our bodies how to start running at different paces again.
XC Records and Team History Updated
We had 42 new additions to our all-time XC best list this year! The updated class and all-time XC records have been updated on the records page. The team history documents have also been updated. I am currently working on our track records for the 800, 1600, 3200 and 4x800. They will hopefully be completed by the end of January.
All-Time XC 5,000 Records by Grade
Girls Team History: 2002-2014
Boys Team History: 202-2014
Going the Extra Mile: Doubles vs. Sunday Runs and 20/21 Days
I am going to start encouraging more of our athletes to begin running on Sunday's. Running on Sunday is a great way to increase your weekly mileage without having to run doubles during the week. 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 I suggest doing a second run of 30-50 mins (4 to 7 miles) one day a week before school.
If you are unsure which option is best for you please come speak with me so that we can workout an appropriate plan for your training.
Upcoming Winter Races for January
There will be several opportunities this month for athletes to race if you are looking to break up the monotony of winter training. The purpose of racing in the off-season is purley to test your fitness, break up some of boredom of training, and most importantly to HAVE FUN!!!!! These should be low key events without any pressure being put on yourself.
Unfortunately our plans to go to the Western State meet on the 30th as a team have changed. That same weekend I have to be at our state coaches track/XC clinic and will not be able to attend. However, several athletes on the team have already made plans to go to the meet in Gunnison. We will talk more about Gunnison this week at practice. For now, here is a list of racing opportunities this month.
Spring Break Trip to Nike Chandler Rotary Invitational in Arizona
Our plans for the upcoming spring break trip to the Nike Chandler Rotary Invitational are currently being finalized. I will begin touching base with athletes this week about intentions to come on the trip. Here are the preliminary details.
1600-4:43.0
3200-10:35.0
1600- 5:40.0
3200-12:30.0
Workouts/Schedule for January 5th-11th
Monday-MVHS 3:10
Aerobic Run: 45-65 mins w/3 laps Fart-lek + core
Tuesday-MVHS 3:10
Negative Split Run: 4 to 6 miles + Weight Room
Wednsday-MVHS 3:10
Aerobic Run: 40-60 mins + 4 x 150 and core
Thursday-MVHS 3:10
Speed Workout/Short Hills (100 meter Repeats) + Weight Room
Friday-East/West Trail Head on Daniel's Park Rd
Long Run: 60-80 minutes
Saturday-Aerobic run on your own, or w/ a teammate
A Group-40 mins
B Group-50 mins
C Group-60 mins
Sunday-Run on your own, or w/ a teammate
Aerobic Run 30-50 mins
Middle School Winter Running
Middle school athletes running with Coach Sprafke this winter will meet at the same times and locations as the high school athletes, but will be on a different training schedule that is age/grade appropriate. The focus of the middle school winter program is to continue to provide opportunities for our younger athletes to run in a safe, and fun environment. Middle school runners are welcome to come out and run with Coach Sprakfe as much, or as little, as they choose each day. There is no cost to join the winter middle school running club.
Middle schoolers are welcome to participate in any of the races mentioned above, with the exception of the Western State HS meet. Both CU meets have middle school divisions.
XC Records and Team History Updated
We had 42 new additions to our all-time XC best list this year! The updated class and all-time XC records have been updated on the records page. The team history documents have also been updated. I am currently working on our track records for the 800, 1600, 3200 and 4x800. They will hopefully be completed by the end of January.
All-Time XC 5,000 Records by Grade
Girls Team History: 2002-2014
Boys Team History: 202-2014
Going the Extra Mile: Doubles vs. Sunday Runs and 20/21 Days
I am going to start encouraging more of our athletes to begin running on Sunday's. Running on Sunday is a great way to increase your weekly mileage without having to run doubles during the week. 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 I suggest doing a second run of 30-50 mins (4 to 7 miles) one day a week before school.
If you are unsure which option is best for you please come speak with me so that we can workout an appropriate plan for your training.
Upcoming Winter Races for January
There will be several opportunities this month for athletes to race if you are looking to break up the monotony of winter training. The purpose of racing in the off-season is purley to test your fitness, break up some of boredom of training, and most importantly to HAVE FUN!!!!! These should be low key events without any pressure being put on yourself.
Unfortunately our plans to go to the Western State meet on the 30th as a team have changed. That same weekend I have to be at our state coaches track/XC clinic and will not be able to attend. However, several athletes on the team have already made plans to go to the meet in Gunnison. We will talk more about Gunnison this week at practice. For now, here is a list of racing opportunities this month.
- January 10th: Fort Collins Track Club Invitational @ CU Boulder
- January 17th: Frosty Frozen 5 Miler at Hudson Garden's Littleton
- January 24th: Tony Wells Indoor Invitational @ CU Boulder
- January 30th: Western State HS Shootout @ Western State University in Gunnison
Spring Break Trip to Nike Chandler Rotary Invitational in Arizona
Our plans for the upcoming spring break trip to the Nike Chandler Rotary Invitational are currently being finalized. I will begin touching base with athletes this week about intentions to come on the trip. Here are the preliminary details.
- Trip Dates: Leaving the evening of Thursday, March 19th. Returning the morning of Sunday, March 22nd.
- Meet Website for the Nike Chandler Rotary Invitational
- Cost: $500-$600 for hotel, flights, rental cars, meals, and spending money
- Both a distance medley relay and 4x800 will be contested at the meet, which will potentially allow us to take a few additional athletes.
- Boys Qualifying Marks for entry into Chandler Rotary
1600-4:43.0
3200-10:35.0
- Girls Qualifying Marks for entry into Chandler Rotary
1600- 5:40.0
3200-12:30.0
- Athletes that do not have qualifying marks, but show the potential to do so may make a relay team for the meet. However, training in the off-season must be consistent.
Workouts/Schedule for January 5th-11th
Monday-MVHS 3:10
Aerobic Run: 45-65 mins w/3 laps Fart-lek + core
Tuesday-MVHS 3:10
Negative Split Run: 4 to 6 miles + Weight Room
Wednsday-MVHS 3:10
Aerobic Run: 40-60 mins + 4 x 150 and core
Thursday-MVHS 3:10
Speed Workout/Short Hills (100 meter Repeats) + Weight Room
Friday-East/West Trail Head on Daniel's Park Rd
Long Run: 60-80 minutes
Saturday-Aerobic run on your own, or w/ a teammate
A Group-40 mins
B Group-50 mins
C Group-60 mins
Sunday-Run on your own, or w/ a teammate
Aerobic Run 30-50 mins
Middle School Winter Running
Middle school athletes running with Coach Sprafke this winter will meet at the same times and locations as the high school athletes, but will be on a different training schedule that is age/grade appropriate. The focus of the middle school winter program is to continue to provide opportunities for our younger athletes to run in a safe, and fun environment. Middle school runners are welcome to come out and run with Coach Sprakfe as much, or as little, as they choose each day. There is no cost to join the winter middle school running club.
Middle schoolers are welcome to participate in any of the races mentioned above, with the exception of the Western State HS meet. Both CU meets have middle school divisions.
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