Congratulations to the XC team on an excellent season! I was very pleased with the effort and focus the team showed, and the amount of improvement over the season was impressive! A week off is deserved by all. For the boys who've already had a week off or anyone else who wants to train this week, consider the workouts we'll start indoor with. I plan for us to do 2 progression runs (where you start at an easy pace and speed up as you go further into the run - starting at 50 minutes) per week, 3 "recovery" days that will include movement prep, a 40 minute run with 4 x 400 meters in cutdown fashion with a 3 to 4 minute jogging rest and starting at 2 mile pace and ending at mile pace followed by core and stretching, and a long run of 60 to 70 minutes on Saturday. The progression runs should be alternated with the recovery runs. Even if you want to increase your weekly mileage, keep it around 40 miles this week and increase it by 10% per week at the most.
I'll see you on Thursday when indoor track starts. I have someone's running gloves from the girls' race and Kelsey's watch, so see me to get them back. If you need the whole week off, that's fine and we'll see you the following week at indoor track practice. Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.
I'll see you on Thursday when indoor track starts. I have someone's running gloves from the girls' race and Kelsey's watch, so see me to get them back. If you need the whole week off, that's fine and we'll see you the following week at indoor track practice. Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.
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