10 Weeks of Summer Training (a Guideline)

…Bored just running nothing but distance runs all summer?


…Want to follow a program that will help to prepare you for the rigors of the XC season while maintaining some speed from your track season?

Here’s a guideline to follow for the 10 weeks of summer leading up to the Tahoe Running Camp. …It’s OK to run a bit less than this schedule, or start with more gradual miles, but if you follow this general training regiment, you’ll well prepared for this upcoming XC season!

General Guideline for Miles: Freshmen-Sophomores = 35-40/wk; Juniors-Seniors = 45-50/wk (OK to track minutes vs. miles in schedule below)

• "Long" = conversational pace (goal is to increase run time 5 min each week) + do 4 x 150m-200m build-ups after run if possible
• "Easy" = conversational pace (goal is to get in "easy" miles to recover, but typically recover from longer run day before). 
• "Medium" = start with conversational pace, gradually build up to finish ~90% 5K race pace
• "Fartlek" = start with 10-15 minute easy pace > surge (at 5K race pace +) > jog (rest) off/on for based on interval in middle of run; finish eas

Push-ups = at least 3 x week: Girls = 8-10 (try to increase +2 each week) Guys = 20-25 (try to increase +5 each week)
Sit-ups/Crunches = at least 3 x week: Girls 20-25 x 2 reps / Guys = 30-35 x 2 reps

2010 SUMMER TRAINING
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
#1 (May 31)	Long 45-60 min	Easy 45-60 min	30-40 min Easy 4-6 x hill repeats	Long 45-70 min	Easy 45-60 min	Long 45-60 min	Off	30-45
#2 (Jun 7)	Long 50-70 min	Easy 45-60 min	30-40 min Easy 4-6 x hill repeats	Long 50-70 min	Medium 45-60 min	Easy 45-60 min	Off	35-45
#3 (Jun 14)	Long 55-70 min	Medium 45-60 min	30-40 min Easy 4-6 x hill repeats	Easy 45-60 min	35-50 min fartlek with 1 min surge x 5-7	Long 45-70 min	Off	35-45
#4 (Jun 21)	Off	Easy 45-60 min	30-40 min Easy 4-8 x hill repeats	Long 60-80 min	Easy 20 min	Road Race or 5K time trial	Off	30-35
#5 (Jun 28)	Long 60-80 min	35-50 min fartlek with 1 min surge x 7	Easy 45-60 min	Long 60-80 min	Medium 45-60 min	30-40 min Easy 4-8 x hill repeats	Off	35-50
#6 (Jul 5)	Long 60-80 min	Easy 45 min	Fast 3 x 1 Mile w/ 4-5 min break	Long 60-80 min	Medium 45-60 min	Long 60-80 min	Off	35-50
#7 (Jul 12)	Off	Long 60-90 min	30-45 min Easy 6-10 x hill repeats	Long 60-80 min	35-50 min fartlek with 1 min surge x 5-7	30-45 min Easy 6-10 x hill repeats	Off	30-45
#8 (Jul 19)	Long 60-90 min	Medium 45-60 min	30-45 min Easy 6-10 x hill repeats	Long 60-80 min	Easy 20 min	Road Race or 5K time trial	Off	35-50
#9 (Jul 26)	Long 60-90 min	Easy 45 min	Fast 3 x 1 Mile w/ 4-5 min break	Long 60-90 min	Easy 45-60 min	35-50 min fartlek with 2 min surge x 6	Off	35-50
#10 (Aug 2)	Long 60-90 min	Medium 45-60 min	30-45 min Easy 6-10 x hill repeats	Long 60-90 min	Easy 45-60 min	Tahoe Running Camp!	Tahoe Running Camp!	35-50

NCS MOC Boys 2 Mile Video

Below is Boys 3200m from 2010 NCS MOC Meet.  Gus Henry Greenstein and James Earvin Ramirez set lifetime bests one day after graduating from MCHS.

Track and Field Videos on Flotrack

2010 Summer Steeple Chase Club

FIRST EVER 2010 YOUTH STEEPLE CHASE CLUB

Commitment:

a) USATF Membership: You must register ASAP as a member of the USA Track & Field CLUB (USATF); 1 year fee for youth = $20. https://www.usatf.org/membership/application/

b) Fitness + Steeple Drills: Must maintain reasonable level of fitness over the summer + meet at MCHS track four times over summer for 30 minutes of steeple form drills (dates will be posted on blog)

c) Competition Schedule: 2000 meter (5 laps) Race Schedule:
July 9 = Regionals at Modesto Jr. College (top 3 or top 5 advance; still TBD)
July 27-August 1 (exact date TBD) = Nationals at Sac City College

d) Race Entry Fees: $7 per event; Greg will take care of transportation costs to competitions

Eligibility by year born:
“Intermediates” = Born 1994 or 1995
“Young” = Born 1992 or 1993

RSVP to Greg at greg.fogg@comcast.net or for more information, call Greg (707)-291-2967.

Tahoe Running Camp!

2010 TAHOE RUNNING CAMP!

When: Saturday, August 7th – Wednesday, August 11th, 2010

Pre-Camp Planning Meeting: At the Fogg’s: Monday August 2nd , 6:00PM (4525 Ranchette Road, Santa Rosa CA 95409)

Cost: $80 per person (checks payable to Greg Fogg)

Logistics: Be at MCHS 8/7 at 9AM > leave at 10AM > 4 nights at Zephyr Cove Campground > returning MCHS 8/11 at 1:30PM for orientation/registration

RSVP via e-mail to reserve your spot: (greg.fogg@comcast.net)
or call Greg Fogg on cell (707) 291-2967

2010 Santa Rosa Summer Runs!

6PM SUMMER SANTA ROSA RUNS! June 14th – August 5th 2010

-Mondays = Howarth Park Trail Head
-Tuesdays = Park Trail Rd. (Yum! free watermelon on ice!)
-Thursdays = Park Trail Rd.

Note: Park Trail Road is ~1 mile past Howarth Park entrance traveling south off Summerfield Road on the left.

What To Expect: Casual pace runs vary between 40 to 90 minutes; bring your siblings, bring your parents. …If it’s hot, bring your squirt guns!

MCHS XC 2010!

Hey everyone, will be posting information here for MCHS XC 2010, check back again soon to get the scoop on summer runs, Tahoe Running Camp and more!

-Greg

Off to Fresno! (woohoo!)

The Puma Girls are at the California State Championships today and will race at 9:05 (!) on Saturday morning.  Go Pumas!


Link to live results.
More State Meet stuff here.