XC Training: Weeks of Aug. 24 & 31

Aug. 24 (Sun) 7:30 am Long Run @ Bread Co (Elm & Nat)

Aug. 25 (Mon) 7:00 am 7-9 miles    

Aug. 26 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Aug. 27 (Wed) 6:30 am 8-10 miles@ Silver Springs

Aug. 28 (Thur) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Aug. 29 (Fri) 7:00 am 8-10 mile (Negative Split)

Aug. 30 (Sat) Off/ 5-6 miles or swim/bike

Aug. 31 (Sun) OYO Long Run (10-16 miles)

Sept. 1 (Mon)  OYO 6-8 miles

Sept. 2 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 3 (Wed) 6:30 am 8-10 miles

Sept. 4 (Thur) 6:30 am Team Photos/6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 5 (Fri) 6:30 am 8-10 miles @ Phelps Grove

Sept. 6 (Sat) Off/ 5-6 miles or swim/bike

Sept. 7 (Sun) 7:30 am Long Run (12-16 miles) @ Bred Co (East Sunshine)

Coach Van Arkel

Practice Starts August 16/First Week

Our first team meeting will be Saturday August 16 at 7 am at the Training Room for those freshmen runners who still need to turn in medical paperwork and need to get their physicals done. All returning runners MUST turn in the medical paperwork (medical history and insurance info) with the trainers on Saturday by 4:00 pm to participate in practice at 4:30 pm. Every runner (all returning runners and freshmen) must complete and have on file with the trainers a new medical history form and insurance form/card every year. Sickle cell tests on file from previous years are sufficient. Freshmen must additionally complete a "consent to treat" form.

Our first running practice will be Saturday August 16 at 4:30 pm at the Fitness Center. If possible I will try to hand out training shoes and backpacks then. The rest of our gear should be available within a week or two after practice starts.

Practice schedule for the first week:

Aug. 16 (Sat) 7:00 am Mandatory Meeting only for any freshmen who need to get physicals done or turn in medical forms @ Training Room

     4:00 pm Turn in Medical Forms to trainers
     4:30 pm 5-6 miles @ Fitness Center

Aug. 17 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)

Aug. 18 (Mon) 7:00 am 6-8 miles @ Fitness Center
     8:30 am NCAA Compliance Meeting w/ Bryan Beatty

     2:00 pm Student-Athlete Meeting w/ AD @ OFEC

Aug. 19 (Tues) 6:30 am 6-8 miles @ Fitness Center
     4:45 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 20 (Wed) 6:30 am 8-10 miles @ Fitness Center, then Silver Springs

Aug. 21 (Thur) 6:30 am 6-8 miles @ Fitness Center
     4:45 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 22 (Fri) 7:00 am 8-10 miles @ Phelps Grove

Aug. 23 (Sat) Off

Aug. 24 (Sun) 7:30 am 12-14 miles @ Bread Co (Elm & Nat)

    
Coach Van Arkel

Summer XC Training: Weeks 9 & 10 (Aug. 2 & 9)

Mileage for the last two weeks of off-season summer training should be the highest amount of any two week period during the summer. We're also adding a tempo run each week these next two weeks. Training pace for most runs can stay relatively easy at a conversational pace, except that one day during the week pick up the pace (1:00 per mile faster) over the last 20 minutes of your run. Also, please make your core strength workouts harder (more reps and hold planks longer).

Our first running practice is still scheduled for Saturday, August 16, at 4:30 pm at the Fitness Center. Physicals/medical paperwork are required to be completed by Saturday, August 16, at noon in order to practice. Any freshman or junior who has not yet obtained a physical must meet with Dr. Woods at the training room on Saturday, August 16, at noon to get that done. Expect to do a long run of 10-13 miles with the team on Sunday, August 17, and then 60-70 miles during our first week of practice.

Sunday Long Run (75 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-10 miles

Thursday 6-7 miles w/ strength training

Friday 9-10 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training

Sunday Long Run (75 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-10 miles

Thursday 6-7 miles w/ strength training

Friday 9-10 miles w/ 20:00 tempo

Saturday (8/16) Noon  Physicals @ Training Room
4:30 pm 5-6 miles @ Fitness Center

Sunday (8/17) 7:30 am 11-14 miles @ Bread Co (East Sunshine)


Coach Van Arkel