...If you have not started yet, time to start getting ready for track!
...First day of track practice is only ~5 weeks away; are you following the weekly mileage program Matt put together?
Link ...It's super important that you use this time to get your base mileage in and try to build up your weekly mileage and everyone should be getting in at least once a week, a longer run of 8+ miles...
Here's a peak of what the first 6 weeks of track workouts look like, hope you're ready! ;)
February
Link
March
Link
...Do you need more clarification on what to do? ...Do you want to do more?
What level of fitness are you at? ...Pick the level that describes you best?
LEVEL 0) Ugh! ...I’ve not been running much since XC season!
- Greg’s Recommendations: Hopefully, not too many people are here! BUT, it’s not too late, just get started running ASAP and salvage your track season, plus you'll avoid nagging injuries during the track season. Find a spot at what ever level your current fitness is on Matt's Winter training program (be realistic), even if it’s starting at the "Green" level and running every other day, then work up into Vegas after a few consistent weeks, etc...
LEVEL 1) I’m just doing EZ runs for now, following Matt’s Winter mileage program, incorporating some speed work, strides, surges into my training
- Greg’s Recommendations: That’s really good, just keep it up for the next 5 weeks!
LEVEL 2) I want to PR early in the track season; I’m following Matt’s Winter mileage program, doing EZ runs consistently for at least the past 3+ weeks, including some speed work, strides and surges but now, I want to add some variety to my speed work and possibly a few tempos into my weekly routine
- Greg’s Recommendations: That’s awesome! ...See below for some specific suggestions
LEVEL 3) I really want to go for it this upcoming season! -I’ve already been doing everything prescribed thus far and I’m solid at LEVEL 2 (including core + form drills + some light speed work) but would like a custom training program for the next 5 weeks to be as prepared as possible on Feb 9th!
- Greg’s Recommendations: Wow, that's amazing! ...So you want to break-through to another level! -E-mail me greg.fogg@comcast.net and outline what you’ve been doing for at least the past 4 weeks AND what you are willing to commit to for the next 5 weeks
Below are more details/suggestions to adding to your weekly run routine, besides EZ runs. These are necessary components to move from
LEVEL 1 to
LEVEL 2:
FORM DRILLS (at least 3-4 times/week): Always do your form drills; even If you think your form is very good, you need to keep working on it to maintain the strength and reinforce proper mechanics. Alberto Salazar quote, “Not working on your form is like driving your car with a lug nut loose on your wheel; eventually that nut gets loose, then looser, then affects the other nuts, then the wheel completely falls off...”
CORE STRENGTHENING (3-4 times/week): By now, you should have some level of a core routine, even if it’s only for 10 minutes. ...This will keep your core strong, enable better/more efficient running mechanics and provide overall less stress on the rest of your body. There are plenty of core strengthening routines out there, but contact Sheryl if you need ideas. -Enough said, just do it!
SPEED: You need to keep the element of speed present in your weekly workout routine, especially important when getting prepared for track season! ...Examples you can throw into your EZ run routine
A) Hill Surges (1 time/week or every-other-week): -Find a hill somewhere on your EZ run (incline same as hill repeats we’ve done in XC/best if done after the 1st mile); do 6-7 repeats x :15 second hard, then walk-jog down (~45 seconds rest)
-Fountaingrove Hill: Start at bottom, jog 45 seconds, then hard 15, jog 45 seconds, repeat; do this hill 3 x, should give you 9 repeats total, along with a long jog recovery downhill after each set
B) Sprints (2 times/week):
-Track sprints and Bleachers! -Don’t wait until track season to introduce your legs to speed on the track! Also, bleachers are good for calf development/hip strengthening/mobility and help to give you that “pop” off your mid-foot strike; remember to keep form on bleachers, whether your stepping up slowly or sprinting. Best to do a ~1 mile warm-up with the usual drills prior and very important to NOT do this if anything is sore or too tight; any sign of strains (especially in your glute, hamstrings and calves) = shut-down immediately! ...Also very important to complete an adequate warm-up (1 mile EZ run, then form drills, leg swings, etc...) and focus on proper form mechanics during, then stretch/roll after:
-Week #1) 4 x 100m: 80% for first 50m, then 90% for the last 50m > walk (or “step-up” slowly) 2 x bleachers, then sprint 3 x bleachers
-Week #2) 5 x 100m: 80% for first 50m, then 90% for last 50m > walk 3 x bleachers, then sprint 4 x bleachers
-Week #3) 4 x 200m: 80% for first 100m, then 85% next 50m, then 90% last 50m > walk 3 x bleachers, then sprint 4 x bleachers
-Week #4) 4 x 200m: 80% for first 100m, then 85% for next 50m, then 90% for last 70m > walk 3 x bleachers, then sprint 4 x bleachers
-Week #5) 4 x 200m: 80% for first 100m, then 85% for next 50m, then 90% for last 70m > walk 3 x bleachers, then sprint 4 x bleachers
C) Mid-run Intervals (1 time/week or every-other-week):
-Similar to what we did in XC; drop 1:00 surges at 5K race pace in the middle of your run; start with 4 x 1:00, progress to 6 x 1:00, that’s enough!
TEMPOS (1 time/week): Good to break up EZ pace routine, maintaining lactate threshold system; these workouts are great mental toughness training/reasonably low-stress on the body vs. intervals!
Add Short, “light” Tempo bursts in your run: ...Just throw some random pattern of an up-tempo pace, similar to the 1:00 Mid-run Intervals, but keep it gentle at Tempo pace, not 5K race pace!
-Example Up-Tempo every 8:00 for 2:00 x 5 for 50 minutes = 8:00 EZ > 2:00 T > 8:00 EZ > 2:00 T > 8:00 EZ >2:00 T > 8:00 EZ >2:00 T > 8:00 EZ >2:00 T
-Example Up-Tempo every 7:00 for 3:00 x 4 for 40 minutes = 7:00 EZ > 3:00 T > 7:00 EZ > 3:00 T >7:00 EZ > 3:00 T >7:00 EZ > 3:00 T
Longer Steady Tempos: Similar to what we’ve done in the past, good to throw-in 7:00 or 8:00 steady tempos in the middle of your run:
-Example 3 x 7:00 tempo 60 min total = 20:00 EZ warm-up > 7:00 T > 3:00 rest jog/walk > 7:00 T > 3:00 rest jog/walk > 7:00 T > 3:00 rest jog/walk > 10:00 EZ
-Example 2 x 10:00 tempo, 40 min total = 10:00 EZ warm-up > 10:00 T > 3:00 rest jog/walk > 10:00 T > 3:00 rest jog/walk > 4:00 EZ
For LEVEL 2, your training pattern should look something like this assuming for the next 5 weeks if you’re running consistently 5-6 days/week:
2-3 days/week = just EZ runs
2 days/week = EZ + Speed (choose from either A, B or C above; keep short hill repeats once/week and OK to progress to 3 days/week by Feb 9th)
1 day week or every other week = substitute EZ run for EZ +Tempo
1-2 days/week = OD or longer EZ run
-Coach Greg
Cell: (707) 291-2967
GO PUMAS!
WHEN: This Wednesday, May 20th
Check out the MCHS XC Alumni Videos! 
The MCHS Athletic Committee is holding it's annual Crab Feed Fundraiser on Saturday, February 7th. A silent auction will be held during the event, and all MCHS teams are required to donate item(s) for the auction. Each teams keeps 80% of the money raised from the auction items. In previous years, we have collected enough donations to create several gift baskets, and cross-country has earned $1000+ from this event! If you have something to donate (anything from merchandise, gift certificates, wine, etc...), please contact Melanie Bartlett (799-7306, rmbartlett5@aol.com) or Jennifer Jensen (206-1018, psychicjen@sbcglobal.net) to arrange pick-up or drop-off. Cash donations welcome also! 
