Weekly Workouts: Week of May 14th
MS will not have practice tomorrow.
If you are no longer running in track meets, Coach Lense needs your uniform. Please return them washed and in a bag with your name on it, please. WE NEED THESE THIS WEEK
High School: Same thing. Please bring the uniforms to MY ROOM.
The state championship is FRIDAY!!!!
Please READ THIS: http://www.fortthomas.kyschools.us/olc/427/page/86652
Meets this week:
TUES: Ludlow MS Invite.
FRI: Varsity State Meet
Tech Day = Work on Field Events, Hand offs, block starts.
HS Sprint Group: Drills
Distance High School: Workout – 90-95% - 2x300, 2x200 (including A. Harris)
Distance High School: Workout – 2x300, 2x200
HS Sprint Group: (Drills)
Sprinters: 5x100 w/float.
400 runners: 1x300. 5x100 w/float.
Distance High School – Easy Run
HS Distance: Easy run:
HS Sprint Group: (Drills)
Distance High School: Light Workout. 4x200m / 3 min rest.
HS Distance: Workout. 4x200m / 3 min rest.
HS Sprint Group:
Distance High School – Easy Run/Handoffs
HS Distance: Easy Run/Handoffs
STATE MEET - http://www.fortthomas.kyschools.us/olc/427/page/86652
MS Meet – Info will be on schoology.
OFF - Distance crew should take off 2 weeks before training for XC
Depending on Mileage for the week, off or easy recovery Saturday or Sunday this week. (You can switch Saturday and Sunday this week for convenience) Everyone runs long one day of the week. Sunday when we race is a natural fit but can be done on Saturday by adding on after a race. This should be the longest run of the week. Typically, 10-20% of your weekly miles (ex: 30 mpw would be a long run of 6-8 on Sunday) - Stretch 10 minutes post run.
Core Workouts: (Instructional video is posted on my website)
Please ask me if you are unsure how many miles to run per week. Most will be over 20.
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
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.
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.
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.
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 –
PLEASE BE AT THE MEET AT LEAST AN HOUR BEFORE YOUR EVENT
WHEN THEY CALL FIRST CALL, YOU SHOULD:
Warm up / Stretch
Use the restroom if you need to.
BY SECOND CALL, YOU NEED TO HAVE YOUR SPIKES, RELAY MEMBERS IF NECESSARY, A BATON, AND CHECK IN WITH THE OFFICIAL AT YOUR EVENT.
Get your spikes on early / make sure you have your race number
Mentally start preparing for the race (music, visualization, etc.)
FINAL CALL: GET READY TO COMPETE WELL AND REPRESENT OUR SCHOOL/PROGRAM.