Wednesday, December 12, 2012

Winter Training Guidelines + Reminder for PE credit





  • Only 7 weeks till the first day of Track practice = February 4th, 2013!  See below for some training guidelines to help you get back into a "regular routine"
  • If you're looking to get PE credit for this past XC season, Students are responsible to obtain forms (see Ms. Henschel, MCHS Counseling Secretary) and bring to Coach Greg for signature.   Deadline to turn-in forms has been extended to Dec 20.



Running Club at MCHS started this week with Mr. Pointer; meeting right after school M-W-F.  

> Key Objectives to accomplish over this Winter Break to help you prepare for an awesome Track season and leveraging what Ruben introduced to the "P-14" members during the XC: 



1) Boost your Running Economy!  OK, what the heck does that mean?   ...That means you can RUN FASTER with LESS EFFORT!   ...Sounds good; how can I do that? 

-Form Drills 3 times/wk
-Video Form review and feedback
-Plyometric Exercises 2 times/wk
-Keep a mix of Race Pace or Short Intervals twice/week
-Mid-foot strike and Calibrate stride length to 180 steps/minute or 90 per left
-Change stride pattern from "oval" to "circular"
-Eliminate "bouncing" and lower legs "swinging-out" during stride

2) Keep Consistent:  Suggest the same training pattern that we had success with during XC = 2 quality "speed" days a week with EZ days in between, one tempo workout a week and one over-distance day.

3) Keep your mileage up; but not too much!  -OK to do only ~80% of the total mileage we did in XC; you don't need to continue running long, slow miles (this is track!) and you should already have a good endurance base to carry-over from XC.   YOU need to start transitioning your XC stride into a fast, efficient and powerful track stride!

4) Do your CORE!   -Minimum of 10 minutes/day; better to do 15 minutes and keep changing it up; if you need more help/guidance for off-season cross-training, call Sheryl (cell: 328-9016) 

Stay tuned, more to come, including links to form drills and a Mon-Sat training calendar.   

P-14 Examples of Form Drills: 
-High Knees
-Butt Kickers
-A Skips
-B Skips

P-14 Examples of Plyometrics Exercises:

 "A" Set
30 secs each
jumping jacks
cross jumps
burpees
mountain climbers
prisoner squats
2.5 mins recovery
 "B" Set
1 min: rope - both feet
30 secs: box jumps
1 min: rope - alt feet
2.5 mins recovery



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



Saturday, December 1, 2012

Locals at Footlocker West Regionals




A few local runners we know traveled down to Mt San Antonio College in Southern California to participate in the Footlocker West Regional Cross Country Championships (not sanctioned high school competition).  Here's how they did:

5,000m course
Seeded races


Girls
Ashley Moffett 72nd 20:14
Brynna Thigpen 89th 20:30
Hannah Haley 109th 20:59
Complete Girls Seeded 5k race results
Meet Record Amber Trotter, Ukiah (2001) 17:14


Boys

Colin Metcalfe 139th 17:35
Harrison Luft 157th 17:44
Alex Morrison 171st 17:56
Complete Boys Seeded 5k race results


F/S All West 

Girls
Cecilia Avelar 24th 20:35
Samantha Perry 56th 21:46
Andrea Natoli 65th 22:01

Abby Orgish 67th 22:16
Carolina Avelar 69th 22:17
Complete Results


Boys
Zac West 46th 18:06
Jordan Scobey 80th 18:52
Complete Results


3mile courses


Boys F/S
Evan Drake 78th 18:09
Tommy Smail 97th 18:24
Lucas Azcarraga 105th 18:32

F/S results All results

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