Friday, June 15, 2012

June 2012 Summer Conditioning

The month of June marks the first phase of our training as we come off of some down time.  Some of you have had 6 months off since last cross country season, others of you who are coming off of the track season may have anywhere from 2-3 weeks.  No matter where you are and how much time you have had off now is the time to get those legs going again.  Over the next month you will slowly build your mileage and the distance of your runs as you get more fit and adapt to the mileage.  At this point we are not doing any "workouts," but we will incorporate strength exercises and some strides into our routine.

Beginning in July we will begin to include tempos and fartleks.  For the majority of our runs we will finish with strides to maintain our turnover and practice good form and technique.  At this point however we are just getting the legs going and enjoying the social aspects of our sport.  The whole goal of summer conditioning is gain maximum fitness with the least amount of stress.  By running in the summer you will reduce the risk of injury and gain fitness so that the stress of training in the fall is not as difficult on your body.  Remember: train hard, but smart.  There is no prize for who is fastest the first day of practice, but there is a prize for who is the fastest in November at the CCS and hopefully the State Championships.

June 19 will kick off our summer conditioning this year.  We will meet at Quicksilver Park at 7:30 am on Tuesday and Thursday, then head to Alum Rock for a long run on Saturday.  Beginners and those of you who may be starting up after a long break the run may only start with a mile or two.  Those who have been running may go longer but no matter what your starting point it should be with friends at a relaxed pace. Whatever you can do right now, as long as it feels easy and within yourself! Remember, this is just get the wheels going!

This is the minimum recommendation of what you should be doing for the month of June to be prepared for the upcoming XC season:

Novice Runners:
- 2-3 runs per week

Returning Runners:
- 4-5 runs per week

Varsity Runners:
- 6-7 runs per week

Monday, June 4th
BOYS Varsity cross country meeting at High 5 Restaurant @ 12 noon.  We will go over the summer conditioning plan, race schedule for the fall, go over team goals, etc.

Tuesday, June 5th
GIRLS Varsity cross country meeting at High 5 Restaurant @ 12 noon.  We will go over the summer conditioning plan, race schedule for the fall, go over team goals, etc. 

Saturday, June 16th
Recon Run: Tracy, CA @ 10 am.  A select few have decided to try a “Mud Run” for fun to kick off summer training.  It is basically a 5k obstacle course with mud pits you crawl through.  Contact Karen Mac for more information.

Tuesday, June 19th
Summer Conditioning begins.  We will meet Tuesday and Thursday the first week, then off to camp! 
The run start and finish at the the usual McAbbee entrance to Quicksilver Park @ 7:30 am!

For the rest of June...

6/21 Thursday - Quicksilver @ 7:30 am
6/23 Saturday- Alum Rock @ 7:30 am

6/25 Monday - Quicksilver @ 7:30 am
6/27 Wednesday - Quicksilver @ 7:30 am
6/29 Friday - Quicksilver @ 7:30 am
6/30 Saturday - Alum Rock @ 7:30 am

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