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2017 weekly workouts

 

STATE WEEK!!!!!
Basically, the girls have several teams in the mix. If we want to win this state meet, we need to focus on our race plans, and dong what we know we can do. Paul Blazer (ran very well at region), HHS and CAL are the top teams in this race.

The boys have a lot of progress to make, but as we know from last year, we run well at state. We went from 13 to 7th last year. We are sitting 8th and our goal of top 4 is definitely obtainable.
 

IF YOU ARE FINISHED FOR THE SEASON, I NEED EVERY UNIFORM YOU HAVE, WASHED, AND RETURNED IN A BAG TO MY CLASSROOM (208 IN THE MIDDLE SCHOOL)

Brianna Collins' mom, Erin Mastin is again putting together items for the state meet next week. (Thank you so much. This is always a great thing for the kids)  I believe she was also interested in doing drink for the regional. Typical items are water, granola bars, gatorade, etc... If you would like to contribute/be involved in this, please text her at 859-760-1123

 

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This week: 
Saturday: State Championship @ Horsepark
 

Monday: Last hard workout.
 
WO: Boys: w/u 800, 600, 2x400, 2x200 strides
WO: Girls: w/u 800,  600, 2x400, 2x200 strides

Tuesday:
HALLOWEEN COSTUME RUN????
Easy recovery 70% 2-4x100 strides after


Wednesday:  
WO: Boys: w/u: 3 mile run, 800 tempo after
WO: Girls: w/u: 2.5 mile run, 800 tempo after


Thursday:
Easy recovery 70% 2-4x100 strides after
STATE DINNER AT COACH ALESSANDRO'S HOUSE. COME AFTER PRACTICE. DINNER WILL BE AT 5:00 OR SO...
TOP 10 RUNNERS, COME HAVE PASTA DINNER AT 8 GREENE STREET.

Friday: W/O
OFF


Saturday:  RACE @ STATE
PLEASE COME OUT AND SUPPORT OUR TEAM!
Charter Bus will leave the high school at 8:30am. Anyone who wants to join (9th-12th grade is welcome) please contact Coach Alessandro to ensure a spot is available. We only have a certain number of spots on the bus.. You WILL have to pay admission into the meet/bring money for food.. Details will be at the link below. Top 10 runners will have a pass to get in.
We will be stopping for food AFTER the state meet. We typically go to a place in Georgetown. The top 10 runners will get money for their food. (I believe $15) If they spend more than that, they will have to pay the extra.

PARENTS: NO DOGS ARE ALLOWED AT THE MEET, FYI.

http://www.fortthomas.kyschools.us/olc/page.aspx?id=85269&s=427


Sunday:  Season is over!! Rest for a week or 2 unless you are going to run in national races/ THANKSGIVING DAY RACE.

if you need training info for this stuff, just let me know.

Questions?
brian.alessandro@fortthomas.kyschools.us

 

 

* Weekly Mileage will not change much throughout the season if you have been building miles since we started this summer or followed the summer schedule. If you want to decrease/increase your mileage, please see Coach Alessandro first. Athletes are encouraged to interact with coaches if they have training questions or are unsure what they are supposed to run.

2017 Core Exercises

 

Each exercise is completed for 40 seconds, with ONLY 20 seconds rest between each exercise. Each set should take a total of 5:40.

 

Core Set #1:

Plank

Crunches

Push-ups

6” Leg Lift

Dips

Reverse Crunches

 

Core Set #2:

Single Leg Plank (switch after 20 sec)

Spread Eagles

Side to Side Push-ups

Cherry Pickers

Decline Push-ups

High Crunches

 

Core Set #3:

Reverse Plank

Butterfly Kicks

Tag Team Push-ups

Scissor Kicks

Spiderman Push-ups

Crunch Row

 

Core Set #4:

Side Plank (switch after 20 sec)

Heel Touches

Crawl Out Push-ups

Jackknives

Point to Sky Push-ups

Cross Sit-ups

 


How much should I run daily?  Good Question.
Below is a sample week for this week based on 25 mile per week
(typically kids miss practice due to other commitments so this is a suggestion)

Monday – 4 mi

Tuesday – Warm up / Race or workout / Cool Down – 5 miles

Wednesday – Had to take a test – did not run

Thursday -  3 miles

Friday -  OFF

Saturday -  Warm up/Race/Cool down – 5 miles

Sunday – 6-7 mile run

For 30 miles: ADD a run to WED
For 35 miles: ADD a run to WED, 1 mile for the long run, and 2 miles to Mon/Thurs
OVER 40? You will want to add on to each run for the week, or add a second run if needed.

 

This isn’t very difficult. The addition of miles comes naturally on normal run days. You can also add a 2nd run in the morning a day or two per week, just consult with a coach first. If you need a day by day mileage guide, please ask Coach Alessandro.


Here are some of the terms we use for cross-country. In an effort to communicate these with parents, please use this as a reference.


Cross Country Terms –
V02max data can be accessed on my classroom website if you participated in the two summer testing sessions. If not, we will use race data once we run a meet.

Normal Runs: Most of your runs for the week. 70% V02max

Tempo Runs 80-85% current V02max

 Tempo runs are considered hard runs, but not so difficult that you feel completely exhausted afterward. I always say it’s a pace that’s difficult to hold a conversation. Tempo runs increase metabolic fitness, and their higher intensities build lactic acid thresholds, meaning that when race day comes, you won't fatigue as quickly. We will denoted this by saying it's 85-90% of your V02Max

Interval Workouts – 85-90% V02max

Intervals are characterized by bursts of high-intensity running followed by short stretches of recovery. These can be on grass, on a track or roads. The goal is to increase your speed and quickness but they also help improve your V02max. Example: run 1000 meters, follow it with active rest, jogging 1000 meters, and repeat the sequence 4-5 times could be a workout. They vary in distance and terrain.

Fartlek Runs

The Swedish term for "speed play"—are similar to intervals in that they vary between intense and moderate effort, but they do so in an unstructured manner. Fartleks are usually run on roads or trails. Essentially, you run hard for a time or distance that seems appropriate followed by a short recovery. Fartlek runs are great for simulating races, because they force you to increase your speed unexpectedly, as you do when passing an opponent. They train your body to recruit more muscle fibers even when you are fatigued. Example: run hard for four minutes, jog for four minutes without stopping, and repeat the sequence five times.

Progression Runs

A progressive run is a long run that builds endurance. It is characterized by running an out-and-back route on a trail or road. During the "out" portion, you go at an easy to moderate pace. After the turnaround, you increase your speed gradually throughout the "back" portion. Ideally, you run each successive mile slightly faster than the last. Progressive runs teach you to slowly pick off opponents during a race. Example: run 4 miles out at a steady pace, turn and come back, increasing your speed by 10 percent each mile.

Recovery ("Easy") Runs   60% V02Max

During recovery runs, you maintain a steady, easy pace. They may seem slow and not challenging, but recovery runs might be the most important of all cross country workouts, because they allow your muscles to repair and rebuild.

 

RACE DAY PROCEDURES (for when meets start)

IT’S BEST TO BE THERE AT LEAST AN HOUR BEFORE

45 minutes Prior to START:
Warm up AS A TEAM.  8-10 minutes of running at 60% VO2 (Easy)
Stretch /Drills / whatever you need to do to prepare
Use the restroom if you need to.

25 Minutes Prior to race time:

Get your spikes on early / make sure you have your race number on

Mentally start preparing for the race (music, visualization, etc.)

15 Minutes Prior to race time:

Go to the line and Coach Alessandro and Lense will meet you there

  • Get in 2-4 strides (approximately 50-60 Meters
  • Stay loose