Ultimate Frisbee at 6,000 ft!
Running Times Articles
There are a pair of really good articles about high school XC summer running in this months Running Times. The links are below. One article is about how the top U.S. high school runners train during the months of June, July and August. The other is about how to be ready for the fall fitter and faster than you have ever been. Both are really good reads and will probably sound pretty similar to many of the things we do at Vista.
The Kenyan Summer: How to show up for fall practice fitter and faster than ever (click)
The Kenyan Summer: Fearless is the New Normal (click)
Camping Trip Info
Leaving Vista on Thursday (the 19th) at noon
Camping trip details (click)
Weekend Runs
Running on the weekends is a great way to help yourself reach your full potential for the fall. Follow your training schedule and go out for at least one run every weekend. Not enough? Run twice! You can run on Sunday’s or run twice on Saturdays if you feel like you want to really challenge yourself. Running on the weekends will help you to start the season feeling like you have done everything you could have during the summer months to be ready to put your best races in front of you during the XC season.
Tempo Time
You may have noticed in your training schedule that many of you will be starting to do some tempo work this week.
What does that mean?
In means we are going to gradually start working in some more quality running into our weekly mileage.
What will this look like?
I don’t plan on making this super structured over the summer. It may be as simple as pushing the pace for 10 mins in the middle of a run, perhaps running faster the final 2 or 3 miles of a run, a fart-lek for time, or even going out and back on a run and trying to challenge yourself by running a negative split.
Are the workouts on the training schedule flexible?
ABSOLUTELY!!!! At the bottom of the training schedules I made suggestions for tempo workouts you could be doing when you are out of town, these are not your only options. Be creative and work in the faster running in ways that are enjoyable to you when you are not with the team. This will pay big dividends for you once the season starts.
Why do we do this type of running?
If you are ever unclear about why we do something please ask me. I’d be happy to chat. The coaching staff’s philosophy behind working on this type of running is that it will increase your aerobic ability, improve speed, help you last longer into the season, and peak you at the right time. We are not going to start doing things all-out on the track yet, but faster running this summer will get your body ready for the start of the XC season and next months races.
What else will we be doing this summer?
The most important part to your summer running is continuing to stay consistent. Keep running 6 to 7 days a week. In addition to continuing to build your weekly miles and doing some temp running you will also be increasing the distance of your long run gradually.
Schedule for July 16th to the 22nd
Mon MVHS track 7:00 a.m.
Tue East/West Trail Head (Griggs Rd) 7:00 a.m.
South Platte Park Reservoir 6:30 p.m. (Jr/SR boys and girls)
Wed Red Stone Park 7:00 a.m.
Thur MVHS Track 7:00 a.m.
Team Camping Trip to Alamosa (Leave Vista at noon)
Fri 7:00 a.m. practice at Vista (if not going camping) –or-
Team camping trip in Alamosa
Sat Camping trip in Alamosa (long run)
-or- Run on your own
Sun Optional Run
There are a pair of really good articles about high school XC summer running in this months Running Times. The links are below. One article is about how the top U.S. high school runners train during the months of June, July and August. The other is about how to be ready for the fall fitter and faster than you have ever been. Both are really good reads and will probably sound pretty similar to many of the things we do at Vista.
The Kenyan Summer: How to show up for fall practice fitter and faster than ever (click)
The Kenyan Summer: Fearless is the New Normal (click)
Camping Trip Info
Leaving Vista on Thursday (the 19th) at noon
Camping trip details (click)
Weekend Runs
Running on the weekends is a great way to help yourself reach your full potential for the fall. Follow your training schedule and go out for at least one run every weekend. Not enough? Run twice! You can run on Sunday’s or run twice on Saturdays if you feel like you want to really challenge yourself. Running on the weekends will help you to start the season feeling like you have done everything you could have during the summer months to be ready to put your best races in front of you during the XC season.
Tempo Time
You may have noticed in your training schedule that many of you will be starting to do some tempo work this week.
What does that mean?
In means we are going to gradually start working in some more quality running into our weekly mileage.
What will this look like?
I don’t plan on making this super structured over the summer. It may be as simple as pushing the pace for 10 mins in the middle of a run, perhaps running faster the final 2 or 3 miles of a run, a fart-lek for time, or even going out and back on a run and trying to challenge yourself by running a negative split.
Are the workouts on the training schedule flexible?
ABSOLUTELY!!!! At the bottom of the training schedules I made suggestions for tempo workouts you could be doing when you are out of town, these are not your only options. Be creative and work in the faster running in ways that are enjoyable to you when you are not with the team. This will pay big dividends for you once the season starts.
Why do we do this type of running?
If you are ever unclear about why we do something please ask me. I’d be happy to chat. The coaching staff’s philosophy behind working on this type of running is that it will increase your aerobic ability, improve speed, help you last longer into the season, and peak you at the right time. We are not going to start doing things all-out on the track yet, but faster running this summer will get your body ready for the start of the XC season and next months races.
What else will we be doing this summer?
The most important part to your summer running is continuing to stay consistent. Keep running 6 to 7 days a week. In addition to continuing to build your weekly miles and doing some temp running you will also be increasing the distance of your long run gradually.
Schedule for July 16th to the 22nd
Mon MVHS track 7:00 a.m.
Tue East/West Trail Head (Griggs Rd) 7:00 a.m.
South Platte Park Reservoir 6:30 p.m. (Jr/SR boys and girls)
Wed Red Stone Park 7:00 a.m.
Thur MVHS Track 7:00 a.m.
Team Camping Trip to Alamosa (Leave Vista at noon)
Fri 7:00 a.m. practice at Vista (if not going camping) –or-
Team camping trip in Alamosa
Sat Camping trip in Alamosa (long run)
-or- Run on your own
Sun Optional Run
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