Tuesday, July 1, 2014

July 2014 Summer Training

[Note: A detailed training schedule will be e-mailed monthly. If you would like to be added to our distribution list please e-mail Coach Small at jsmall@vcs.net.]

It is a common saying amongst coaches that the key to a successful cross country season can be summed up in three words: June, July and August. There is no better time to run than in the freedom of the summer months! Do not slack on the foundation of the future; accept that to be good takes pain and sacrifice and begin to build a legacy.

To do this does not necessarily mean by intensity or even in quantity of miles, but in consistency, dedication and together as a unified team. For our summer to be successful we must be consistent, running every day AS A TEAM.  It is not one workout or a few good days that will get us there, it is every day, added together over the entirety of the summer. No one can make this decision for you, this drive must come from within.

I would like to challenge you to be all-in and commit fully to this journey.  This summer some of you will have conflicts: summer school, work commitments, family vacations, camps, internships, etc. Organize and prioritize your runs so even when you cannot attend you remain committed to the training and your team. Dedicate yourselves, along with us, to being a part of something special. You must take ownership of your own training and understand that competing at a high level involves sacrifice.

The following is a guideline of what should be done over the summer to be successful at the varsity level. The program offered here has the sole intent of getting you in shape for the upcoming season and to prepare you for the REAL work that you will be doing in the core portion of the season.  The key here is to be energized, fit and ready come the start of the season.  Run because you love it and even when you don’t. In the end, there is no substitution for hard work. “If you eat today, you run today.” 

Summer Team Runs: 
  • When: Monday, Wednesday, Friday 
  • Where: Quicksilver Park 
  • When: Meet at McAbee entrance @ 7:30 am; Run departs for stretching tree @ 7:40 am 

Three Goals for the Month of July: 
  • Run every day and meet up with the group three days per week!
  • If you haven't already begin to incorporate strength and conditioning or cross training workouts into your weekly routines. For those interested, the Human Performance Center is open! 
  • By the end of the month our team goal is to build up to:
    • 3-4 miles of continuous running for first year runners
    • 4-6 miles for returning athletes
    • 6-7 miles for varsity
    • 8-10 miles for the experienced (3+ years running history) athlete who has aspirations to compete at the state level 

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