Friday, June 28, 2013

July 2013 Summer Training

There are a lot of exciting things planned for July and the upcoming season. Below you will find our summer conditioning schedule through the end of summer.  It is strongly recommended you continue to build your mileage and add distance to your long run on the weekend. In mid-July we will begin to incorporate tempo runs, strides and hills into our program.

This is the minimum recommendation of what you should build up to by the end of July to be prepared for the upcoming XC season:

Beginner / Novice Runners:
4-5 x Team Run
Goal Mileage: 15-25 miles per week

Returning Runners:
5 x Team Run, plus long run on your own
Goal Mileage: 35-45 miles per week

5 x Team Run + 1-2 runs on your own, including long run
Goal Mileage: 45-70 miles per week

Cool things you might want to do this summer...

July 4th: Morgan Hill Freedom Run
Since I started running in Junior High I have made my best effort to run a race on the 4th.  It all began in the small Oregon town I grew up in where there was a race from (the even smaller town of) Odell through the parade route in Hood River.  Morgan Hill's Freedom Run is a page out of that book running on the parade route.  Thousands of people line the streets for the parade and cheer on runners as the runners pass by.

There are many other local runs on the 4th of July: the Santa Cruz Firecracker runs are all great races as well.  If you don't have plans its a fun way to get your run in and kick off Independence Day.
Race Info: CLICK HERE 

July 19-21: Valley Christian Cross Country Camp
Our team camp is in it's second year, this time moving to the summer and to Casa Pacifica near Shaver Lake.  This is a great way to get in some quality training, bond with your teammates and learn about  things like nutrition, running form, and having fun!  We will need 12 or more athletes from our team to attend with a maximum of 20 athletes.  The cost if $150 and included transportation, cabin rental and food!  Athletes interested in attending must contact Coach Small by Monday, July 10 at

July 28: Wharf to Wharf 
I'm not sure the race slogan "It's the best little road race in California," accurately describes 15,000 runners taking the journey from the Santa Cruz Boardwalk to Capitola Village but it is something you have to experience.  This is another race I have tried to do since high school after I moved to Santa Cruz.  From the deafening cannon shot that starts the race to the bands every quarter mile that help you along the way, this is one that you don't want to miss.  But you may have to if you didn't already sign up, it sells out in the first week after opening registration April 1. 

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