Friday is the last day of June. After your run Friday, count up your total number of miles for June and post below. This is a great time to evaluate your consistency during the first month of summer training. We have one more month until official practice begins. Make sure you are fit and ready to go at that point. This next month we will continue to build miles and get in a race at the Deseret News 10K. Set a mileage goal for July and make the necessary sacrifices to achieve it. Work hard to get to know your teammates better, hold each other accountable, and keep this journey going strong. I am proud of the work many of you put in this June. I hope that the rest of you will consider this a challenge to work a little bit harder to keep improving each day and week!
For practice Saturday we are going to run up City Creek Canyon. We will be parking at the Capitol. Afterwards we will stop by Straw Market in the Avenues for a quick bite to eat. They have cinnamon rolls for $1 and a full breakfast of eggs, hashbrowns, and a cinnamon roll for $4. This should be a fun practice and a good chance to hang out afterwards. Plan on being back to Olympus between 10:00 and 10:30.
Great job everyone! It was hot out there! Make sure you are hydrating and recovering. If your time was slower, no worries! As we adapt to the heat it will get faster again. I was most impressed with our new first time finishers, everyone was working very hard and that is the foundation for improving. Post your time or number of hills.
My goal for the team this week is to finish the week strong. Over the last few weeks I have seen a trend of having great numbers at the beginning of the week and then only a few athletes by Saturday. Commit to being at all of the practices you can and remember the importance of each run! Everyone is encouraged to come on Saturday, if you are new and would like to take two days off each week it should be Wednesday and Sunday, not Saturday and Sunday.
This week I would like you to hold your mileage steady if you have gone up each week so far this summer. This will let your body adapt to the training demands, recover, and prepare for future increases. If you already have a week that was the same or lower because of training conflicts then you are okay to continue increasing by 3-5 miles a week. Monday: 4-8 miles trail run (OHS north lot) Tuesday: 4-8 miles Rollercoaster Run + strength training (OHS track) Wednesday: 0-6 miles easy + strides + core (Sugarhouse) Thursday: 5-10 miles long run + strength training (OHS track) Friday: 3-6 miles easy + strides + core (Sugarhouse) Saturday: 3-7 miles w/ 10 min. brisk + core (OHS north lot) Total: 19-45 miles Post your number of loops and the time. Keep up the good work! Work on hydration this week.
The first two weeks of summer training are in the books. Time to reflect on the work you have done so far. Are you on a path to consistency, working hard and chasing after your full potential as a runner? Make any necessary adjustments and get stronger each and every week. I have been very excited by our number of athletes so far this summer, definitely more than ever before. Keep on bringing your friends and recruiting anybody you think might be interested!
Monday: 4-8 miles trail run (OHS north lot) Tuesday: 4-8 miles Craig's Cruisers + strength training (OHS track) Wednesday: 0-6 miles easy + strides + core (Sugarhouse) Thursday: 4-9 miles long run + strength training (OHS track) Friday: 3-6 miles easy + core (Sugarhouse) Saturday: 3-8 miles progression run + core (OHS north lot) Total: 18-45 miles Great job on our first rollercoaster of the summer! I was impressed with our turnout despite the cold and rain. I didn't hear anybody complaining and saw a lot of great efforts out there. We have a long way to go but if you guys are willing to put in the work I think we can accomplish some great things this season. Post your time or number of hills as a comment.
Nice job last week! Remember to bring a water bottle to practice and to continue to hydrate throughout the day after practice. Also, remember to bring a watch or work on getting one if you don't already have one. Lastly, bring a friend to practice or encourage some new people to join cross country, right now is the time to join while we are still building our miles. It's much harder to join in August. I'm looking forward to another strong week of training for our team as we start up some light workouts.
Monday: 3-7 miles trail run (OHS north lot) Tuesday: 4-7 miles rollercoaster run + strength training (OHS track) Wednesday: 0-6 miles easy + strides + core (Sugarhouse) Thursday: 4-8 miles long run + strength training (OHS track) Friday: 2-5 miles easy + core (Sugarhouse) Saturday: 3-7 miles w/ 8 min brisk + strides + core (OHS north lot) Total: 16-40 miles "The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights." -Muhammad Ali
Our season kicks off as a team on Monday. Our preparation this summer will determine how good we can be this fall. #gotime If you are a returner on this team then you know how important consistent training is. We need each of you to help our team build this culture of consistency and to push each other for the betterment of our team. That means getting to practice daily or if you can't make it making sure to get out the door on your own. Make sure you are logging your miles and know how many you ran each week when you come to practice on Mondays. See you on the track tomorrow at OHS at 7:30 am for our first team run of the summer. Monday: 2-6 miles easy + core (OHS track) Tuesday: 3-6 miles medium + strength training (OHS track) Wednesday: 0-5 miles easy + strides + core (Sugarhouse) Thursday: 3-7 miles long run + strength training (OHS track) Friday: 2-5 miles easy + core (Sugarhouse) Saturday: 3-6 miles trail run (OHS North Lot) Total: 13-35 miles |
AuthorChris Humbert Archives
June 2023
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