Youth CC Pics posted!

Here are pictures from camp this week.

Thank you very much for coming to camp. We hope you learned about running, gained some motivation, and built up some fitness for this coming season.

If you have questions about anything or would like to re-order your camp t-shirt you or your parents can email me at fkieser@sja1890.org

Run fast, run tough! Good luck!!!!

Click here for pics from Tuesday.

Click here for pics from Wednesday.

Click here for pics from Thursday.

Next Week is Junior High Camp

Here is the schedule for the next few weeks:

Monday, July 21 - Thursday, July 24...Junior High Camp at SJA...Please arrive at 8:30 on Monday and 8:45 the next three days. We have a big crew coming, 45, so please be there and help give the kids a great experience.

Friday, July 25 - Practice at Mastick 9:00...Time Trial #2

Sunday, July 27 - Friday, Aug 1 - NEO CC Camp - if you're not going to camp with us, please run on your own.

Monday, August 4th - First official practice at SJA 9:00-11:00...you MUST have an OHSAA physical up-to-date

Training Information

Below are attachments for our current training block. We are beginning our "pre-season base building phase" Remember, championships are won in the pre-season. Work as a TEAM to achieve OUR goals.

"pre-season base phase" - 5 weeks July 7 to Aug 1o
"early-competition phase" - 4 weeks Aug 11 to Sept 7
"competition phase" - 4 weeks Sept 8 to Oct 5
"championship phase" - 4 weeks Oct 6 to Nov 1

Goal mileages for the next 6 weeks - mileage link

These mileages are simply goals. The idea behind this is to start gradual and build up. It has been proven time and again that more mileage will yield better results, but you should NOT run yourself into injury. If you feel something that is wrong and nagging, take a few days off and tell me immediately. To help avoid injury, always stretch and wear proper footwear. Strength training will also help prevent injury.

Below are our time trial results from the past few years. This is good information to have because you can see how much you have improved (or not) in a few different ways.

time trial results from last 3 years - link here

Lastly, here is a link to our current training pace table. This is a very large and confusing table - the only part YOU need right now is the part right next to your name in the column "recovery run pace". This is the pace per mile that you should keep on your regular runs. You are of course allowed to go faster, but don't run hard every day - you need to recover between runs.

click here for the training pace table

Remember, these training paces are based on your time trial. If you didn't run the time trial, then find somebody near your ability that did and use their pace until the next time trial. If you feel like your goal pace is too slow then run the next time trial faster!

It's Time to get things cranking

June is gone, you've been out of classes for almost a month, and track is long in the rear view mirror.

Ladies, championships and PR's are earned in the summer. If you want to get better you'll want to start up your running now. There is a large handful of you that are skipping practices for no reason, yet last fall you promised yourselves and the coaches that you'll do more for next year. Well, next year is here. Why are you sleeping in? Why are you being lazy? Practices are not intense - they are simply meant to get us together as a team to get in shape together.

For you upperclass ladies - life will not be as nice and "cushy" as it was your freshman year. Think long and hard about your commitment to this program.

To those of you who have been showing up, keep up the great work and keep bugging your friends/teammates to get on the ball!

To Bride and Victoria...we wish a speedy recovery to both of you!!!! Get healthy soon!!!