Sunday, June 9, 2013

2013 Summer Training Link

Everything you wanted to know about training for this Summer, now organized all in one place:

...Check out the NEW LINK on our Home Page "2013 Summer Training Information" (on the right side margin) www.mchsxc.blogspot.com

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

GO PUMAS!

Thursday, June 6, 2013

More on Summer Training! (re-send)

June 7 re-send with links below to training documents fixed!

...Only 10 weeks to the first day of XC Practice    :) 

Have you seen my running shoes?


YUP!     ...IT's TIME TO START RUNNING AGAIN!


By now, everyone should have had enough of a break, your bodies and minds are well rested and you're ready to join your buddies getting back into a regular EZ  steady running routine of 4-6 runs a week.       

...Or, are you not really not sure exactly what you should be doing for summer training?! 

Here is a link the to document I handed out a few weeks ago (right after our end of the track season celebration) outlining 14 weeks of training, with a steady ramp of mileage, including some Tempos, Strides and a few Hill Repeats.   This plan should get you through Summer, ready for the Tahoe Running Camp all the way through to our first official day of practice, coming up in only ~10 weeks, August 19th.

Click here to access our detailed day-by-day 14 week Training Program 

...Not sure what pace you should be running?    -NO WORRIES!    We have pacing guidelines (Ruben lives!) for all MCHS XC returning athletes.    Some people are listed twice for comparison purposes: Pacing based on 2012 XC season Spring Lake PR vs. 2013 Track season PR.   Recommend most everyone to use their 2013 Track season PR pacing guidelines and OK to slow it down a bit if you've really, lost a lot of fitness since track season.     

 Click here to access pacing guidelines!

Remember to slow down your EZ pace for OD (Over Distance) runs, somewhere between 20-40 seconds/mile slower and always adjust for hilly runs as appropriate.   -EZ pace is based on roller-coaster type trail terrain; OK to slow down if you're running a really hilly route.   Try to push your OD runs + 5 minutes each week.   And YES!  ...It's always better to challenge yourself and try to run some hilly routes over these summer months for sure :)

...If you're not on this list, e-mail Greg and request your pacing guidelines, or just find someone else who has comparable Spring Lake XC or Track 1 mile or 2 mile times. 

OUR FIRST GROUP RUN REMINDER:  Hope to see all of you for our first summer Group Run this Monday, June 10th 6PM at Howarth Park.   -Be sure to arrive early, the parking lot will be very full with several other High School XC programs meeting at Howarth Park on this same day!    

6PM Group Runs are Monday (Howarth Pk) and Wed/Thu at Park Trail. 

Remember, the three keys to an awesome and injury-free Cross Country Season are: 

1) June
2) July
3) August 
Gabe, Ean, Antoine
after finishing 5th, 1st, 3rd overall in Hit the Road Jack 3K


Good Luck and Good Health to everyone in their summer training!    -Please don't hesitate to call, text or e-mail Coach Greg or Coach Sheryl if you have any specific questions.

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

-Coach Sheryl (...By the way, did you do your sit-ups today?!)
Cell: (707) 328-9016
Email: hardensheryl@gmail.com

GO PUMAS!




Monday, June 3, 2013

Summer Training Guidelines


SUMMER IS FINALLY HERE!  :)

Congratulations 2013 MCHS Grads!


Click here for 2013 Summer Distance Training Guidelines

-Contact Greg (call, Email or text) if you have any questions or need more information!


Reminder: Summer Group Training Runs start next Monday, June 10th 6PM

When: June 10 - August 1st 6PM
Locations:
-Mondays: Howarth Park
-Wednesdays: Park Trail Rd. (free watermelon on ice!)
-Thursdays: Park Trail Rd.

What to Expect: Casual pace runs vary between 40 - 90 minutes; bring your siblings, bring your parents.  ...If it's hot, bring your squirt guns!
Note: Park Trail Rd.~1 mile on the left past the Howarth Park entrance traveling south on Summerfield Rd.


...Over the next few days, I will be posting a more detailed day-by-day training plan AND pacing sheets, so you will know exactly what to do over the summer to get ready for the 2013 MCHS Cross Country Season!

Have a great Summer!!!

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

GO PUMAS!

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