DXC Summer Update #7

Darts -

You never know what a year of hard work can do. Not everyone improves at the same rate, and not everyone makes these kind of jumps - but I wanted to point out one very impressive improvement over the past 365 days. A year ago, Nate Hales (a junior) was beginning his first year of cross country. He came to all the summer workouts, and on the Lagoon Trail mile repeats, he struggled through 4 repeats in 7:10, 7:26, 9:51, and 9:19. Not that impressive to look at, but he did not give up. Nate has worked so hard over the past year, he puts his whole heart into running - can't get enough of it. It is obvious that he loves it. As a result, his mile repeats this week at Lagoon Trails were 5:35, 5:13, 5:42, 5:29, and 5:52. Great workout, Nate! Thanks for inspiring all of us to work hard, commit, and love running!

With only 5 weeks left of summer training, I want to challenge all of you to do your best to come to the TEAM practices. I was a bit disappointed with the attendance at our runs this week. I know many of you are out of town - but some of you missed because you were in bed or you did not prioritize. These are workouts you can't make-up later and you can't get back. We will all get so much stronger if we are doing them together! If you are going to contribute to this TEAM and this amazing season we have in front of us - and if you are going to get the full effects of summer training, you have got to be at the organized TEAM workouts!! Working, sweating, hurting, and enjoying running with your TEAM, getting better together! Don't miss for lame reasons. Don't be an ordinary high school kid - I am asking for so much more out of you! Consistency is King in Distance Running.

Don't forge to be doing the little things (that require a lot of discipline):

Hydrate - Shoot for 80+ ounces of water and gatorade (electrolyte drinks) a day.

EAT - Make sure you are getting a lot of calories (2500-3000 or more per day). Especially important for recovery to eat something with carbs and protein within 45 minutes after you run. Iron in your diet is essential for all endurance athletes. You need fat in your diet 20-25%. Sugars are even good in moderation (to help with calorie intake). Put a lot of nutritious food in your body (breads, pastas, rice, meat, veggies, fruit, granola, nuts, etc).

Sleep - 8 hours per night plus naps when possible - another great recovery tool. 

Stretch - Post run stretching will really help with recovery. Icing/Massage/Foam rollers are also beneficial.

Down Weeks - If you have had 3 weeks of pretty hard training and high mileage (or mileage increase), then make sure to have a week where you back off your mileage and your intensity by about 20%.

Abs/Core Work - I suggest you do your core routine 4-5 times per week. Here is a basic one, if you don't know these, you need to stick around after our workouts and get to know them. Try to mix it up - be creative on how much you can make it burn:

   - Crunches: 50 crunches or 45 seconds

   - Right Over Left: 25 crunches or 30 seconds

   - Left Over Right: 25 crunches or 30 seconds

   - Flutter Kicks: 100 flutters or 45 seconds

   - Scissors: 45 seconds - switching every 3-5 seconds

   - V-Ups: 10-15 reps or 45 seconds

   - Side Crunches: 25 per side or 30 seconds per side

   - Milos (Inch Worms): 20 reps or 45 seconds

   - "Russian Twists": 60 twists or 45 seconds

   - Penguins: 40 reps or 45 seconds

   - Row the Boat: 20 reps or 45 seconds

   - Hold the Boat: 30-45 seconds

   - Plank: Build up to 2:00 (or higher for some of you)

   - Side Plank: 60 seconds per side

   - Push Ups: Good ones - 2 sets

   - Lunges: 40-50 reps (20-25 per leg)

   - Total Time Spent = 15-18 minutes

XC Camp - Your money and waivers are due this week at practice (Mon-Tues-Thurs). The cost is $125 and the waiver is attached to this email. You will also need to turn in a physical (A-Form) before we leave. 

Dart Challenge 5k - You should ALL be planning on racing the Dart Challenge 5k on August 15th at 8:00am. It is at Barnes Park and it is our TEAM time trial (mandatory). Let me know if you are going to be out of town. It does cost $25, but includes a tech t-shirt and breakfast. All the proceeds go to the TEAM (it's a fundraiser).www.dartchallenge5k.blogspot.com 

This Week:

Monday - Meet at the Vita Course at 7:00am - we are going to run to Adams Canyon Waterfall (and take it slowly on the way down). Theme is favorite cereal - bring a box or bag of cereal if you can. I will bring the milk, bowls, and spoons.

Tuesday - Meet at Barnes Park at 7:00am - if you can't make it, we are doing a Fartlek (speedplay) where you alternate fast and slow running. 5:00 fast, 5:00 slow, 4:00 fast, 4:00 slow, 3:00 fast, 3:00 slow - repeated 2 times for experienced runners.

Wednesday - make sure it is an easy run (recovery day).

Thursday - Meet at Layton Park at 7:00am - We are doing a 4 mile tempo run and some 300m repeats on the grass.

Friday - Easy/recovery run on your own. Happy 24th!

Saturday - Long Run for the week (on your own or in groups).

Keep up the good work! Our first cross country race is one month away!!! #NoFear #Desire #FinishtheSummerStrong

Thanks!

Coach Talley