Saturday, December 28, 2013

Happy Holidays + Winter Training Guidelines



Hope everyone had an awesome Holiday break, enjoying lots of time with your family and relatives!

Cross Country is long over and it's been OK to kick back, take a break from the 6 days/week of training.   ...However, if you've been "taking it easy" for the past 2-4 weeks, then that's plenty enough of a break and NOW IS THE TIME TO GET BACK OUT THERE RUNNING before you end up looking like this:


UGH!  ...Don't turn into a couch potato, FORCE YOURSELF BACK INTO A TRAINING ROUTINE RIGHT NOW!   Remember, these winter weeks are the easiest time of the year to slack off or get comfortable/complacent and thus, let yourself slip into getting outta shape and that's a bummer!   As you've heard many times before, consistency is key to maintaining fitness year round!  

-EVERYONE should be running at least 3 days a week right now, ARE YOU?  

...Track season is only 6 weeks away and for you couch potatoes, the workouts will hurt more, you'll be more vulnerable to shin splints and prone to all variations of tendinitis, muscle strains, etc...  So, NOW IS THE ONLY OPPORTUNITY to build up a mileage base, build-up your strength and let your body acclimate to a steady running routine so you can stay healthy/handle the long and intense track season coming up!  -The good news is all of you should still have a reasonable foundation from Cross Country season, so you shouldn't have to spend a lot of time building up miles (like with Summer training), but you gotta keep running or you'll loose your fitness!  

FIRST STEP, GET INSPIRED!   ...This is a great time for a gut-check; why do YOU run?  -Check out this video:
-Why do I Run? (kinda long ~6:00, but good stuff from a runner's perspective): Link
...Say what?!    You're still not  pumped up to run again?!
-Greg Arietta's excellent MCHS XC '13 Video (if you've already seen it, you gotta watch it again!): Link
-Bonus! ...Missing your buds from MCHS XC 2012?  Here's the end of the XC '12 Season video: Link

NEXT STEP, ESTABLISH A PURPOSE!  OK, so for sure you must be pumped-up to run now, so let's match that desire with establishing goals for your upcoming season!   Consider the following video with some good points on pursuing your goals for 2014.  Listen to this all the way through (this is another ~6:00 video) and hopefully, the images/words will open your mind to think deeper, aim higher/go bigger when pursuing your goals this upcoming season, "...You have to want to succeed as much as you want to breathe..."  Link

LAST STEP, COMMIT TO A TRAINING ROUTINE!   


...Once you've established your goals (be sure to keep it realistic, write them down and post them where you can see them frequently, like on the mirror where you brush your teeth), now is the time to commit to a Winter Training Plan level that matches what you're willing to work for/commit to!   Remember, the success of your track season begins with your pre-season preparation. Be realistic and honest with yourself in terms of what you are willing to commit to and chose one of these two levels of Winter Training Plans over the next 6 weeks:

Winter Training Plan Level I (Modest-Moderate) Goal: "I can commit to running 4 days/wk and I just want to maintain my current fitness so I'm reasonably prepared for the first day of track practice"  Mileage Range = 23-29 miles/wk.

Winter Training Plan Level II (Moderate-Aggressive) Goal: "I can commit to running 5-6 days/wk and I want to chase PRs early-mid track season"  Mileage Range = 27-40 miles/wk.

REMINDER:   These Winter Training Plans are for reference only and can be combined or replaced by Mr. Pointer's "Winter Running Club" plans if/when that starts up after the Winter Break.  Keep in mind, these Winter months are considered "off-season" and thus, off-limits for direct coach-to-athlete instruction, so consider these Winter Training Plans as recommendations only; the MCHS coaching staff can't provide any hands-on, specific instruction beyond the general recommendations or suggestions provided on this blog.

In my next post, I will provide some suggestions and drills to improve your running economy, including a few sample form drills and recommendations for light-weight strength training.    

Run Happy into the New Year!

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


Friday, December 13, 2013

End of the Season Saturday, December 14th!

...REMINDER!    

WHAT?  ...END OF THE MCHS XC SEASON CELEBRATION!

WHEN?  SATURDAY, DECEMBER 14TH, 6-9PM

WHERE?  MCHS SMALL GYM

...ANYTHING ELSE I NEED TO KNOW?  

-GREG WOULD LIKE ALL ATHLETES TO BE THERE 5:30 TO HELP WITH SET-UP!
-BOYS BRING DRINKS (BOTTLE OR CANS) FOR 6 PEOPLE
-GIRLS BRING DESSERTS ('CAUSE THEY'RE SWEET) FOR 6 PEOPLE

DON'T UPSET THE SENIOR BOYS!  

...BE THERE AT 5:30, OR DEAL WITH THESE GUYS!

-Coach Greg
Cell: (707) 291-2967

GO PUMAS!

Sunday, December 8, 2013

Pumas at State Championships, Footlocker and this Saturday, 12/14 End of Season Celebration!

MCHS HARRIERS FINISH SEASON AT STATE CHAMPIONSHIPS WITH SOLID PERFORMANCES! 

Boys finish 13th, check out all the details and pictures at this LINK for the Press Democrat Running Blog
Girls finish 15th, LINK to Press Democrat for all details and pictures
-Both MCHS teams post fastest team times for Redwood Empire, while both Ryan Anderson and Shaz Breedlove finish as fastest individual runners for the Redwood Empire for the 2nd week in a row, just missing career PRs!   ...Great efforts by both teams and the end to an awesome season of competition!

10 MCHS RUNNERS COMPETE IN FOOTLOCKER XC WEST REGIONAL CHAMPIONSHIPS IN LA!   ...Carolina, Gracie, Emma, Sam, Cecilia, Ryan A, Nick, Karen, David and Zac.  -Thanks to Coach Sheryl, Coach Sal and Katya helping to drive and supervise the kids!   Lots and lots of runners, wet weather, but great times had by all:  

2013 Footlocker Championships, check out Karen and Nick's medals! 

Having a ball on the way home; snow on the Grapevine 
OK, WE'RE NOT QUITE DONE YET!   ...ONE LAST GET-TOGETHER TO CELEBRATE THE END OF A GREAT SEASON!    Here's your last opportunity to register if you're not already:

WHEN: This Saturday, December 14th, Starts at 6PM - 8:30 or 9PM (OK, plan on 9PM!)
WHERE: MCHS Small Gym
WHAT TO EXPECT: Lots of acknowledgement/awards to the kids, a great end of the season video presentation, and FOOD prepared by Bruno's on 4th Street.   Cost $10/person.   -NO TICKETS AVAILABLE AT THE FRONT DOOR!
WHO TO CONTACT: Connect with Lisa Longhetto at lisalonghetto@gmail.com if you have any questions or have not yet confirmed!

LINK to latest flyer with all the details and latest conformation list

CHANGE:   We had originally asked athletes to bring a dessert, but now we are asking girls bring a dessert for 6 people and Boys to bring a 6-pack of cans or bottles of soda or water, preferably chilled.
CAN YOU HELP?  If so, please arrive at the Small Gym by 5pm on Saturday. 

Ø  We could use as many hands as possible to unload supplies and coolers, set up tables, move chairs, open bleachers, cover tables with plastic, help audio/visual team set up, help caterer set up the buffet, greet guests & mark off names, direct guests with drinks & desserts,  serve food, and clean up.     

Ø  During the banquet, we need 2 more volunteers to serve the buffet food.  In addition, we need others to oversee the beverage and dessert tables as there may not be room for every item on the tables at once, so they need restocking.   

Ø  Athletes are expected to help clean up.

...See you Saturday!

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

GO PUMAS!



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