Sorry the weekly update was a little late this week - I was out of town all weekend.
I just wanted to start this week by telling you all that you are doing a great job. We are running as strong as a TEAM in the summer as we ever have. It is good to see you working together and it is good to see so many of you developing and getting stronger because you are willing to put in some hard work. I am really pleased with our progress as a group. If some of you are feeling discouraged - don't give up! Stay patient with your running. It might take some time (and sometimes it takes longer for some people), but you will see the benefits and you will see improvements. Try very hard to only judge yourself against yourself. Don't worry if teammates are faster or slower than you - do your individual best. If you go through weeks or periods where you don't feel as strong--stay patient. You will start to feel better again. When you are working pretty hard, you are going to have times where you feel tired, you have to push through those times, and you should start to feel better. I am really proud of the way this TEAM has worked through the first 5 weeks of summer.
There are still some of you who are not giving what you can - I encourage you to be a little tougher and be more committed. I promise that the work we are doing now will pay off in the fall. And there are some of you who have not been involved at all this summer - the invitation is still open to start joining us. But you ought to do it sooner rather than later in the summer.
Also - great job on the run to Adam's Canyon Waterfall this morning. It was a good reminder that we need to work on being tougher. Although there were about 65 of you there, and there should have been close to 90.
Strides: A few of you have asked what a "stride" is. When I have "strides" on the workout schedule, you are supposed to find a grass field or a stretch of flat road where you can run 5-8 x 20 seconds at a fast pace. It is not quite a sprint, but it is pretty close to that. Focus on having good running form (tall posture, relaxed arm swing, getting your knees slightly higher than normal). Basically be fast and relaxed through your strides.
Plan your weeks: It is a good idea to go into a week with a plan. I have given you a general workout plan, but you should be making it a little more individual depending on what you are able to do. For example, if I wanted to hit 40 miles this week, I would do the following:
Monday: 8 miles - up to Adam's Canyon Waterfall
Tuesday: 6 miles on a flat surface with 5 x :20 strides in a park somewhere in the run
Wednesday: 5 miles
Thursday: 7 miles with the mile repeats at Lagoon trails.
Friday: 6 miles with strides
Saturday: 8 miles
Total = 40 miles
*Once you get above 40 miles, it is time to start looking at running twice a day a few times a week in order to get your mileage higher. At 60 miles per week, I suggest you run twice a day 3-4 times in the week.
**Your long run should be about 20-25 percent of your week total. (8-10 miles for 40, 10-12 miles for 50, 12-15 miles for 60).
Nutrition: will have to wait until next update. Sorry if you were excited to read about it. I didn't want to make this email too long (plus I am still doing some research).
Season Schedule: The season race schedule is posted on the blog. It can be found at http://www.davisxc.blogspot.com/2012/06/2012-cross-country-schedule.html Please do your best to be available those dates.
Cross Country Camp: Last week I sent out the list of those who are invited to high altitude camp. Once again, if you were not on the list but we like to be considered, let me know ASAP. If you are on the list, but can't go - also let me know ASAP. The parent permission slip and camp waiver and $60 (first half payment) are all due on Thursday (July 12th). I have attached those papers to this email as well as the one I sent last week.
Dart Challenge 5k: We are in charge of a road race 5k every year. It is a fundraiser for our team, and a great tune-up race before the cross country season begins. This year's Dart Challenge 5k is on August 18th at 8:00am at Barnes Park. More information can be found at www.dartchallenge5k.blogspot.com You can also join the Dart Challenge facebook page.
Thursday - meet at Davis High at 7:00am. We are going to the Lagoon Trails for mile repeats. I will bring the popsicles. Don't forget your camp forms and money.
Friday - GIRLS run - meet at Davis at 7:00am (girls only).
Send me your miles if you haven't already. Both the girls and the boys are on pace to shatter the TEAM records. After this week, we are going to set a team goal for the second half of the summer.