Summer Training
Summer workouts are currently posted here. More workouts are going up this week.
June, July and August Training Calendar (link)
So far we are off to a great start. We have a lot of dedicated athletes that have been out the first 2 weeks in preparation for the upcoming fall XC season. As we move along into week #3 I want to emphasize a few things that I think will be important to our training.
#1 Consistency and Preparation: This is probably the single most important aspect of your success as a distance runner. The more consistent you are with your running this summer the better prepared you will be for the fall. Get out and run as many days as you can. Freshman and new runners should be focusing on 5 to 6 runs a week. Experienced runners on 6 to 7 days a week. You will be amazed at what kinds of improvements you can make and how prepared you will be to race when you stay consistent in your training.
#2 Set Goals: Set a goal and work towards it this summer. This will help to keep you motivated throughout June and July. I suggest that you write your goals down and post them somewhere where you will see them everyday. Your mirror, the refrigerator door, bedroom wall or anywhere else where it will serve as a reminder to you about what you want to accomplish.
#3 Follow the Process: Consistently following a plan that will help you achieve your goals is more important than the goals themsleves. Pick one of our workout plans (A, B or C) and stick with it. You might achieve your goal, or you might fall a little bit short. What's important isn't the outcome, but knowing that you did everything you could to try and achieve a goal that is important to you.
#4 Keep Running in it's Place: We are going to be running a lot this summer, but keep running in it's place. We meet for 90 mins each day to be prepared for the fall. use the other 22 and 1/2 hours to have fun this summer and enjoy some time off from school and organized practice.
#5 Have Fun: If it's not fun, then why do it? Running, training, and trying to work towards goals together as a TEAM should be enjoyable. What's even more fun is when you have a big group of people that are consistently working hard together to try and achieve some BIG goals. Watching your hard work payoff come race time can be the most fun of all!
Missing Days this Summer
Throughout the summer many of you are going to be out-of-town, participating in other sports camps, or have days when you are unable to make it to conditioning. I want to emphasize that no one should feel bad about missing conditioning if you can't make it. Although we emphasize consistency and trying to get your runs in everyday as the best route to achieve your potential that does not mean that you have to be at practice everyday during the summer. Some of you may decide to show up everyday to run with us because that's what you love to do. Others may need to take some days to run on your own and be away from organized runs during the summer before the official season starts. My advice is this, if you want to reach your potential run everyday. However, if showing up every morning starts to feel like a full time job and it's not fun take some days to run on your own. You are not letting anybody down by choosing to run alone when you need to.
Girls Goal Setting BBQ
We would like for all of our female athletes that are in town this week to be at the girls goal setting meeting on Wednesday. This is our chance to set out the direction and purpose for the fall. Keep a look out in your email for the address to Delaney's house.
Girls Goal Setting Meeting-Wednesday, June 18th. 5 p.m. at Delaney Fitzsimmons What to bring:
Freshman: Side Dish or Salad
Sophomores: Bottled Water
Juniors: Side Dish or Salad
Seniors: Dessert
Coaches: Hamburgers and buns
Camping Trip
(This is the same info that I posted last week in case you missed it)
We have booked a site for this years camping trip in Steamboat Springs. The dates for the trip are July 17th-19th. Currently, 25 athletes have registered for the trip. The cost to cover camping for 2 nights plus food (breakfast and dinners) will be approximately $50 which will be due the week of the trip. Additional cost will include gas money for your driver and any spending money you choose to bring with you (including lunches).
This trip is for all HS runners on the TEAM that are consistently taking part in our summer program. This includes new runners and freshman. We would like to get as many athletes out to Steamboat as possible.
We currently have 5 adult chaperones signed up to help and will be in need of at least 5 more. Athletes will not be allowed to drive themselves to Steamboat so the more parent help/drivers we can get the better.
If you did not register for the camping trip when you signed up for summer conditioning, but plan on going to Steamboat please email me before 4th of July weekend to let me know you are going. I will be finalizing our camping sites that weekend and will not be able to take additional campers after that time. jhdalby@dcsdk12.org
HRCA 4th of July 5K
Every summer we typically run in the HRCA 4th of July 5K here in Highlands Ranch. It's a fun event that allows us to get out together as a group and get a low key race in. As always 4th of July costumes are encouraged! Here is the registration information for the race. The price does go up to $40 after Tuesday so you may want to register ASAP if you plan on participating.
http://raceroster.com/events/2014/1973/hrca-independence-day-5k
Pancake Breakfast Update
The 2 dates that have been confirmed for the pancake breakfast's are bellow. We may add one more date to the schedule. If we do I will put it up on the blog in the next week or 2.
July 11th-Romine's Hosting
July 25th-Goodrum's Hosting
Info and addresses for both dates will be sent out in an email as the time gets closer.
Schedule for the Week of June 16th-21st
We will eat breakfast at Panera on Wednesday after the run. Please bring $$$$ to eat.
Mon-Redstone Park 7 a.m.
Tue-MVHS 7 a.m.
Wed-Aspen Grove Panera Bread 7 a.m. (bring $$$ to eat after the run)
Girls Goal Setting BBQ 5 p.m.
Thur-MVHS 7 a.m.
Fri-MVHS 7 a.m.
Sat-Run on your own or w/ a teammate
Sun-Run on your own or rest
Summer workouts are currently posted here. More workouts are going up this week.
June, July and August Training Calendar (link)
So far we are off to a great start. We have a lot of dedicated athletes that have been out the first 2 weeks in preparation for the upcoming fall XC season. As we move along into week #3 I want to emphasize a few things that I think will be important to our training.
#1 Consistency and Preparation: This is probably the single most important aspect of your success as a distance runner. The more consistent you are with your running this summer the better prepared you will be for the fall. Get out and run as many days as you can. Freshman and new runners should be focusing on 5 to 6 runs a week. Experienced runners on 6 to 7 days a week. You will be amazed at what kinds of improvements you can make and how prepared you will be to race when you stay consistent in your training.
#2 Set Goals: Set a goal and work towards it this summer. This will help to keep you motivated throughout June and July. I suggest that you write your goals down and post them somewhere where you will see them everyday. Your mirror, the refrigerator door, bedroom wall or anywhere else where it will serve as a reminder to you about what you want to accomplish.
#3 Follow the Process: Consistently following a plan that will help you achieve your goals is more important than the goals themsleves. Pick one of our workout plans (A, B or C) and stick with it. You might achieve your goal, or you might fall a little bit short. What's important isn't the outcome, but knowing that you did everything you could to try and achieve a goal that is important to you.
#4 Keep Running in it's Place: We are going to be running a lot this summer, but keep running in it's place. We meet for 90 mins each day to be prepared for the fall. use the other 22 and 1/2 hours to have fun this summer and enjoy some time off from school and organized practice.
#5 Have Fun: If it's not fun, then why do it? Running, training, and trying to work towards goals together as a TEAM should be enjoyable. What's even more fun is when you have a big group of people that are consistently working hard together to try and achieve some BIG goals. Watching your hard work payoff come race time can be the most fun of all!
Missing Days this Summer
Throughout the summer many of you are going to be out-of-town, participating in other sports camps, or have days when you are unable to make it to conditioning. I want to emphasize that no one should feel bad about missing conditioning if you can't make it. Although we emphasize consistency and trying to get your runs in everyday as the best route to achieve your potential that does not mean that you have to be at practice everyday during the summer. Some of you may decide to show up everyday to run with us because that's what you love to do. Others may need to take some days to run on your own and be away from organized runs during the summer before the official season starts. My advice is this, if you want to reach your potential run everyday. However, if showing up every morning starts to feel like a full time job and it's not fun take some days to run on your own. You are not letting anybody down by choosing to run alone when you need to.
Girls Goal Setting BBQ
We would like for all of our female athletes that are in town this week to be at the girls goal setting meeting on Wednesday. This is our chance to set out the direction and purpose for the fall. Keep a look out in your email for the address to Delaney's house.
Girls Goal Setting Meeting-Wednesday, June 18th. 5 p.m. at Delaney Fitzsimmons What to bring:
Freshman: Side Dish or Salad
Sophomores: Bottled Water
Juniors: Side Dish or Salad
Seniors: Dessert
Coaches: Hamburgers and buns
Camping Trip
(This is the same info that I posted last week in case you missed it)
We have booked a site for this years camping trip in Steamboat Springs. The dates for the trip are July 17th-19th. Currently, 25 athletes have registered for the trip. The cost to cover camping for 2 nights plus food (breakfast and dinners) will be approximately $50 which will be due the week of the trip. Additional cost will include gas money for your driver and any spending money you choose to bring with you (including lunches).
This trip is for all HS runners on the TEAM that are consistently taking part in our summer program. This includes new runners and freshman. We would like to get as many athletes out to Steamboat as possible.
We currently have 5 adult chaperones signed up to help and will be in need of at least 5 more. Athletes will not be allowed to drive themselves to Steamboat so the more parent help/drivers we can get the better.
If you did not register for the camping trip when you signed up for summer conditioning, but plan on going to Steamboat please email me before 4th of July weekend to let me know you are going. I will be finalizing our camping sites that weekend and will not be able to take additional campers after that time. jhdalby@dcsdk12.org
HRCA 4th of July 5K
Every summer we typically run in the HRCA 4th of July 5K here in Highlands Ranch. It's a fun event that allows us to get out together as a group and get a low key race in. As always 4th of July costumes are encouraged! Here is the registration information for the race. The price does go up to $40 after Tuesday so you may want to register ASAP if you plan on participating.
http://raceroster.com/events/2014/1973/hrca-independence-day-5k
Pancake Breakfast Update
The 2 dates that have been confirmed for the pancake breakfast's are bellow. We may add one more date to the schedule. If we do I will put it up on the blog in the next week or 2.
July 11th-Romine's Hosting
July 25th-Goodrum's Hosting
Info and addresses for both dates will be sent out in an email as the time gets closer.
Schedule for the Week of June 16th-21st
We will eat breakfast at Panera on Wednesday after the run. Please bring $$$$ to eat.
Mon-Redstone Park 7 a.m.
Tue-MVHS 7 a.m.
Wed-Aspen Grove Panera Bread 7 a.m. (bring $$$ to eat after the run)
Girls Goal Setting BBQ 5 p.m.
Thur-MVHS 7 a.m.
Fri-MVHS 7 a.m.
Sat-Run on your own or w/ a teammate
Sun-Run on your own or rest
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