Saturday, June 4, 2016

WELCOME SUMMER IN! JOIN US FOR 6PM GROUP RUNS, AM STRENGTH CONDITIONING AND SUNDAY SPEED!

If YOU really, really want to get in great shape for this upcoming Cross Country season, let's start NOW!   ...Here's how:

1) Join COACH GREG for our 6PM Summer Runs!   3 days a week, some Saturdays:
-MON: Howarth Park, EZ run
-WED: Park Trail EZ run (Tempo runs start next week) with ICE COLD WATERMELON ;)
-THU: Park Trail EZ or Overdistance run
-SAT: Location/schedule to be posted on this blog; we'll try to organize a group run 2-4 times/wk

2) Join COACH MATT 9AM-10:15 for a few more miles, some core work, overall strength conditioning, stretching and flexibility!  3 days a week:
-MON: at SRHS track (with Coach Kevon!)
-WED: at MCHS track
-FRI: at MCHS track

3) Join COACH STEVE 10-11:30 every Sunday for "Sunday Speed" plus 1:1 form work, drills and misc. conditioning, focusing on individual optimization of running form/mechanics!   ...For more information, check the Facebook page for the Heart and Sole Speed and Endurance Club: https://www.facebook.com/groups/1527117957600102/   

4) Run TUE and FRI ON YOUR OWN...

...All Distance runners (except those that competed at NCS) should be done with their "active rest" period, so expecting all of you to be running AT LEAST 3 DAYS A WEEK, PREFERABLY AT LEAST 4 DAYS A WEEK starting this coming up week.    ...It's very important to NOT stop running all together, keep running, even if it's only 3 times/wk super EZ...   Don't lose your fitness from Track!.

Next critical step is to determine what your level of commitment will be for this summer; we have three 12 week distance programs for 350, 400, 450 and 500 miles total.    -I'll post that detail tomorrow on this blog, including how to post/track your summer miles our MCHS XC team page on www.xcstats.com

EVERYONE:  Please commit to at least running in our 6PM summer group runs, good to get everyone together, start forming our team chemistry, help make the incoming freshman welcome, and hang out with your teammates!

REMINDER: Get new shoes! ...Shoes only last ~350-400 miles, so if you have not gotten new shoes since the beginning of track season, you're probably overdue!

...Lastly, STAY ENGAGED! ...Be sure to keep up with updates that will be posted on our team blog at www.mchsxc.blogspot.com ...Lots and lots of activity planned for this summer (including the Tahoe Running Camp 7/22-7/27), Saturday group runs (contact Greg is you want to host a pancake AM run?), summer shwag, also summer training shirts and more!

Here's to a great summer with lots of smiles and lots of miles :)

-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net

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