I will make specific suggestions regarding workouts starting June 22. That will give us eight weeks from then until August 17 to increase mileage, develop aerobic fitness and add some other strength/hill workouts. In the meantime, we should be running consistently(at least six days/week), be in a summer routine so training can occur, even when it gets really hot outside, and doing a couple of core strength workouts(crunches, planks, pushups and dips) each week.
Here are some summer training tips:
1. Be sure you have good supportive running shoes with plenty of cushioning. You will run many miles over the summer, so you may need to get some new trainers if you have been wearing the same running shoes for several months. We will also get new trainers when the fall season starts.
2. Get lots of sleep and rest between workouts.
3. Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.
4. Run on soft surfaces as much as you can.
5. If you are sore, back off. Don’t run thru sharp pain. Ice those areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
6. Do core strength work(crunches, planks, pushups, dips, etc.) at least twice each week.
7. Run hilly courses as often as you can.
8. Follow the hard/easy training cycle. Do recovery runs or cross train between harder runs or longer runs.
9. As we start in increase mileage in July, do a long run(around 90 minutes) at least once a week.
10. Be consistent.
Coach Van Arkel
417-873-7567
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