Summer Update #3 + Summer Mileage Guidelines!

UPDATE ON MON-WED-THU SUMMER RUNS  ...Only the BEST TURN-OUT EVER FOR FIRST 2 WEEKS OF SUMMER TRAINING!!!
      -10-12 runners for 8 AM runs! (Channel Drive)
      -25+ for 6 PM runs! (Mon = Howarth / Wed-Thu = Park Trail)



MCHS XC 2011


MISC:
> Still looking for a few volunteers to bring 2-3 watermelons for 6PM runs (contact Greg cell 291-2967 or greg.fogg@comcast.net) Dates = 6/27, 7/11, 7/18, 7/25, 8/1
> Tempo Thursdays start this week = 6/28 (we'll start easy, then progress is based on individual fitness)
> Don't forget to sign up for the July 4th Kenwood Footrace! http://www.kenwoodfootrace.com/






WISDOM FROM THE MCHS XC COACHING STAFF ON SUMMER TRAINING:

• 3 keys to a great XC season = JUNE, JULY and AUGUST




MCHS XC GIRLS WORKING IT


• The bigger the base, the higher the peak!
• Consistency is key right now; recognize the hardest part of the run is often lacing up your shoes.
• It's always better to go LONGER than faster!
• You can run while on vacation!
• FACT: With a good summer of training, athletes can sustain a higher level of workout intensity during the XC season.  

SUMMER MILEAGE/TRAINING GUIDELINES (details below):  

INSTRUCTIONS:  FIRST, FIND YOUR FITNESS LEVEL (0, 1 OR 2) NEXT, CHOOSE A TRAINING PROGRAM (OPTION A OR B) THAT BEST DESCRIBES YOUR END OF SUMMER FITNESS GOAL + XC SEASON AMBITIONS ...Don't worry if you're starting from Level 0 ...JUST GET STARTED!!!

PACE = All Summer Miles (except Tempo Runs) are done at EZ or "conversational" pace; relatively easy to carry on a conversation while running and when finished, heart rate should be in 150+5 bpm range

Fitness Level 0 Runner = Starting from nothing; you're not experienced in distance running or did not train this past Spring. ...How you would describe yourself right now = "I'm really, outta shape!" 

Training Program A) Goal = I just want to run the minimum required to be ready for XC season
Right Now: Run 4 times/wk, 30 Min runs = 15 Miles/Week Total
By August 1st: Run 4-5 times/wk, 30 Min runs = 20 Miles/Week Total
Training Program B) Goal = I want to ready for XC season AND minimal fitness for Tahoe Camp/Spooner Challenge
Right Now: Run 4 times/wk, 30 Min runs = 15 Miles/Week Total
By August 1st: Run 5 times/wk, 3 x 30 Min runs + 2 x 45 Min runs = 25 Miles/Week Total

Fitness Level 1 Runner = Experienced in distance running; have been consistently running off/on + did train this past Spring (High School or Jr. High) ...How you would describe yourself right now = "I'm in decent/OK shape!"

Training Program A)  Goal = I want to be ready for XC season AND be in solid shape for Tahoe Running Camp/Spooner Challenge AND and chase modest PRs from last season (…typically, this training leads to a solid spot on the JV roster)
Right Now: Run 5 times/wk, 3 x 30 Min runs + 2 x 45 Min runs = 25 Miles/Week Total!
By August 1st:  Run 5 times/wk, 3 x 30 Min runs + 2 x 60 Min runs (incl. 1 Tempo run/wk) = 30 Miles/Week Total
Training Program B) I want to be ready for XC season AND be in good shape for Tahoe Running Camp/Spooner Challenge AND chase somewhat aggressive PRs during XC from last season  (...typically, this training leads to a scoring spot on JV roster or on the verge of Varsity roster)
Right Now: Run 5 times/wk, 5 x 5 Mile runs = 25 Miles/Week Total
By August 1st: Run 5-6 times/wk, 3-4 x 4-6 Mile runs + 2 x 7 Mile runs (Incl. 1 Tempo run/wk = 30-35 Miles/Week Total

Fitness Level 2 Runner = Experienced/veteran of distance running; have been consistently running this summer + did train this past Spring (High School or Jr. High) ...How you would describe yourself right now = "I'm in good to very-good shape!"

Training Program A) I want to be ready for XC season AND be in very good shape for Tahoe Running Camp/Spooner Challenge AND chase aggressive PRs during XC from last season  (...typically, this training leads to a solid spot on the Varsity roster)
Right Now: Run 5-6 times/wk, 3-4 x 4-6 Mile runs + 2 x 7 Mile runs = 30-35 Miles/Week Total
By August 1st: Run 6 times/wk, 3-4 x 4-6 Mile runs + 2 x 7 Mile runs (Incl. 1 Tempo run/wk = 30-35 Miles/Week Total
Training Program B) I want to be ready for XC season AND be in great shape for Tahoe Running Camp/Spooner Challenge AND chase very aggressive PRs during XC from last season (...typically, this training leads to a spot on top of the Varsity roster)
Right Now: Run 5-6 times/wk, 3-4 x 5-6 Mile runs + 2 x 7 Mile runs (Incl. 1 Tempo run/wk) = 30-35 Miles/Week Total
By August 1st: Run 6 times/wk, 4 x 5-6 Mile runs + 2 x 10 Mile runs (Incl. 1 Tempo run wk +  2 Summer Races) = 40+ Miles/Week Total

...Questions? 

Contact MCHS XC Head Coach Greg Fogg
Cell Phone: (707) 291-2967
greg.fogg@comcast.net