Monday, May 23, 2011

Summer Running Starts June 6th!

SUMMER RUNS BEGINNING IN JUST A FEW WEEKS = MONDAY, JUNE 6th!

MONDAYS:
-8:30 AM at Channel Dr.
-or 6:00 PM at Howarth Park

WEDNESDAYS:
-6:00 PM at Park Trail (we'll have watermelon on ice!)

THURSDAYS:
-8:00 AM at Channel Dr.
-or 6:00 PM at Howarth Park

IMPORTANT PRINCIPLES TO FOLLOW FOR A GREAT SUMMER OF TRAINING:

-Everyone should take 2 weeks off after your last track meet before you start training for XC; great mental break + give your body a chance to recover physically

-Start ramping mileage gradual; everyone should be working towards a goal of running at least 25 miles/week; pay close attention to how your body is reacting to your runs and adjust

-Varsity expectation = ramp to 35-40 miles/week minimum; Greg will give provide each of you more details/specifics for interval and tempo-type workouts

-Consistency is key! ...Very Important to avoid gaps missing your run; if you're squeezed for time, jut get in a "quick" 4 mile run!

-Get in at least one "quality" interval type run each week (see Greg for details/pace guidelines)

-Always take one day-off each week minimum

-Get in one long run each week = 7+ miles at a steady/"conversational" pace

-For most runs, try to stick with ~60+ seconds per mile guideline based on your 5K or 3 mile race pace

-Incorporate hills into your runs = great strength training!

-AB-solutely important to work your core + push-ups two or three times/wk = this will really,really help to make you a stronger athlete, a stronger runner and most important, will help get your body aclimated to the rigors of training for the upcoming [long] season ahead!

...Hope everyone has a great summer; see you on the trails!

-Greg
Cell: (707) 291-2967
greg.fogg@comcast.net

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