Week of July 1st

Below is the plan for this week plus some reminders.  Last week was a pretty good week for attendance and attitude.  We are going to try to add a mile to each run this week.  This is how your build!

Reminder #1.  From year to year you should be running a little bit more and running a little bit faster.  The definition of insanity is doing the same thing year after year but expecting different results.

Reminder #2.  I would like for you to join our online training log community on running2win.com - look at this blog in a previous entry for instructions on how to do this.

Reminder #3.  Schedule your physicals now.  Parents of frosh - just reminding you this is NOT the same physical as what the main office needs. Please have good shoes on your feet!

Monday, July 1st - 8-9:30 at South Mastick Park

Wednseday, July 3rd - 8-10:00am at SJA!  We are going to do some extra activities at the school, learn some running routes, and do a little team building with the captains.

Friday, July 5th - 8-9:30 at South Mastick Park

Signing up for online training log

It is good for you to keep track of your mileage.  Over time you can see your progress and keep yourself honest in your training.

You can keep track of your mileage online.  Our team uses a website called www.running2win.com
You will need to register (its free) - be sure to keep track of your username and password!
Once you have registered go to "community" and browse teams looking for "saint joseph academy cross country"...this code may help

T-3940062212-29

You'll have to apply to be on the team and I'll have to accept you.

Please be diligent and start keeping track of all your runs, even if its just 1 mile!

First week!

Monday marks our first conditioning day of the summer.  We will be meeting at South Mastick park in the Rocky River Reservation from 8:00-9:30am.  Directions can be found in the "directions" folder on this blogsite.  We will also be meeting at South Mastick from 8:00-9:30am on Wednesday and Friday of this week.

Please come dressed properly, with good RUNNING shoes, etc...bring water, a spare shirt for if it rains or you sweat excessively, a towel, and maybe even dry socks.  Eating something light an hour before may help too (toast w/peanut butter, bagel, crackers, Gatorade, etc...).  

We WILL run if its raining, we will not run if its storming.  There is a chance of rain every day this week, so look for good windows of opportunity to run between storms when on your own.

You will each be asked to run distances that YOU are ready to handle - new runners will not be asked to do the same amount at the same pace as 4th year seniors.  With that being said, you are all expected to start building the best possible base you can by the end of August.  

For example...

late June, July, and August should be dedicated toward building up your overall endurance by simply running.  NOT jogging super slow to the point its confused for a walk, but by running.  We'll discuss exact paces and distances later.  On occasion we'll mix in other things, but your primary goal is to build up your runs from week to week.

New people may start around 2-4 miles per run at 3-5 times per week.  That would be a range of 6-20 miles per week.  By the end of August I am hoping you can all handle 3-6 miles per run 4-5 times per week (that is 12-30 miles per run).  Its a big range, but we have a large range of abilities in the new group.

Older/most experienced may start around 4-6 miles per run at 4-6 times per week.  That would be a range of 16-36, although starting at 25-30 miles the first week should be plenty.  By the end of August (not including camp week) I am hoping you can handle 5-8 miles per day 5-7 days per week (25-56 mpw).  Again this is based on the individual.  We may not have anyone over 50 mpw this year.

By September school has started and we'll try to hold our mileage throughout that month, but we'll be adding more pace to the runs with workouts.

In October we will cut back our mileage allowing the legs to really rejuventate, but we'll continue to pick up the pace with the workouts as we prepare for the end of the season.

Most importantly stay healthy!  Let us know of any real concerns injury-wise.  And get your physicals done before August 5th!