The Toughest Time of Summer
The next few weeks are one of the toughest times of the year to run. It comes at a time when the summer is almost over, but there is still 6 weeks to go until our first race. It's at a time where you may be wondering if all the running is worth it, or if you have what it takes to reach your full potential. This is really a time when the great TEAMS can separate themselves from the average. Look ahead at what's coming up and believe that the effort you are putting in is going to pay off.
As the season gets closer I challenge everyone by continuing to get your runs in each day. You are doing an amazing job right now and we are on track to accomplish our goals for the season (Blog Post: Goals for the 2013 XC Season). The end result isn't nearly as important as the process we follow as a TEAM to get there. Right now this TEAM is following the process and on track for a great season!
Workouts Adjustments for July 22nd-28th
This week should have us approaching our peak milage for the season. If you have been consistent and committed to your summer running then you are ready. Take a look at your summer workout plan so that you know what's ahead (Summer Workouts). I've added a few notes below about this weeks schedule depending on which plan you are following.
General Running Plan:
Those following this training plan are doing an AWESOME job right now! Getting up and running every morning is challenging, and certainly isn't easy. If it were easy, everyone would do it. But we like to have athletes on the TEAM that enjoy challenges and reaching their full potential. I want you to continue concentrating on being consistent. Building up to 5-6 runs a week and being part of a TEAM right now is where I would like you to focus. The real fun starts when we begin racing and the work you put in during the summer starts to pay off. That time fun is just around the corner! You are doing a great job this summer.
Intermediate and Experienced Plans
I am going to make one adjustment to the workout schedule this week if you are following either the Intermediate or Experienced Plans. Instead of doing both a progression run and a tempo run this week, I'm only going to have us put in one really good effort. That effort will be on Wednesday when we meet at MVHS. I am going to send everyone to the 1200 meter loop (Poston and Griggs) to run some intervals at tempo pace just like we did last week on the track. I feel very strongly that this type of work will help us continue and build our aerobic base.
Going the Extra Mile
For the athletes following the intermediate and experienced plans that are "Going the Extra Mile" right now things will increase in your mileage a little starting this week. Here are ways this can be done:
- Get in 2 extra runs a week of 30-35 minutes (this can be done on Sunday if you want)
- Meet for the P.M. runs the upperclassmen are organizing. Here is the Facebook page for info on those runs: https://www.facebook.com/groups/483079378445260/
- Continue to get in your Saturday runs. Call a teammate and get them out to.
- Add 1 or 2 miles to the runs I suggest you do each day a few times a week
Registration for Fall XC
High school runners, please get registered for the fall season at the link below before August 12th. You will have to be registered in order to participate in the fall XC season:
Schedule for July 22nd-28th
Mon-MVHS 7 a.m.
Tue-Redstone Park 7 a.m.
Wed-MVHS 7 a.m. (tempo workout)
Thur-Waterton Canyon 7 a.m.
Fri- Aspen Grove 7 a.m.(Meet at Panera Bread)
Bring $$$ for breakfast after the run
Sat-Run on your own or w/ a teammate