Rapids

questions about xc season?

i got this email 2 days ago and here it is: Huskie Runners- I hope you are enjoying your summer break so far. My intent was to get this information out to you no later than last Friday however my wife went into labor last Thursday and our twin daughters were born on the next day. We have only been home since Monday night and it has been busy adjusting to being a family of four. In short I apologize for not getting this information out sooner. 1. Cross country conditioning (what we affectionately call Summer Running) officially starts Monday July 12th at 8 a.m. We will meet at West middle school's parking lot . XC conditioning is not mandatory but absolutely essential to be competitive by the fall and not get hurt in the process. Conditioning is scheduled Monday through Friday from 8 a.m. to roughly 10 am. (sometimes we get done a bit sooner, occasionally a bit later.) More details on a week by week basis. 2. Cross country team camp will be a bit later this year. XC camp will be from August 26th to August 29th. This year we will be going to Portage Lake Covenant Bible Camp in Onekama Michigan. In their off season, they rent out their incredible facilities to teams and school groups at a reduced cost. This year we will be there with the Cross country teams from Olivet college and Saranac High School. The cost for Camp including our lodging, food, rope course, canoe trip, and fuel is only $150. We encourage all of our team members who have the appropriate mileage to join us for this incredible experience of training and team bonding. 3. I am happy to announce that Joe Hartley will be joining our coaching staff this season as an assistant coach. Joe is a former Northern XC and track runner who has much running experience and also helped coach our distance team for Track & field this past spring. Coach Heather Schilacci will also be joining us again as well as cameo appearance from Coach Dave (who has recently mapped out the trail mileage for our favorite paths at Al Sabo preserve) and other alumni runners. 4. Start running on your own Now!!!!! Do not wait until July 12 to get into shape. A. If you are brand new to running Cross country, start over the next 3 weeks by running 3-4 times per week for 20-30 minutes each time. If it feels to easy...then go about five minutes longer. B. If you are a veteran runner then you need to be running more mileage than. Shoot for running five times per week. (Two longer runs and 2 shorter runs with the shorter runs being 3 to 4 miles in length. C. If you are returning varsity runners then you need to be looking for weekly mileage around 30 miles for guys and 20 miles for girls per week. If you haven't run for a while you will have to drop that mileage down a bit for the first couple of weeks, but at least be running for durations of 20 to 30 minutes. We must build some endurance. i dont quite get it, like for the camp, what would appropriate mileage be cause i was running 3+ miles when i did track and i was like one of the best distance runners. seccond what would i be a veteran runner or beginner cause i was one of the best distance runners on the track team this season but since the season ended on 5-20, i have not ran since and now im in china and i ran for like 20 min yesterday but got cut short cause it was raining and it felt pretty hard. i mean i can usually run 3+ miles easily and the 20 min of running felt hard but i think it was aat a pretty fast pace. i also cant arrive at the summer training cause i am stuck in china till july 18 or 23 so i dont know how much they run and how hard they run and stuff. could you guys help with a schedule i could follow. i plan on running tomorrow morning. HELP!! thank you very much!!!

Public Comments

1. MON: 45 min endurance run TUES: 35 min extensive endurance run WED: 45 min endurance run THURS: 70 min long run FRI: 45 min endurance run SAT: Race or time trial SUN: Rest 45 min endurance run - just a run, an easy pace (you could talk to someone while running), near the end feel free to increase speed or what not. 35 min extensive endurance run: run at a faster pace but be able to maintain for 35 min. 70 min long run: slow pace... very tiring