MAUMS XC 2021 Assignments
Assignment Calendar
Upcoming Assignments
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Past Assignments
Due:
LAST PRACTICE
This practice is mandatory! The weather isn’t going to
be perfect, but it looks a heck of a lot better than what they were originally
calling for. It will be a fun practice, but please still come ready to run a
bit. The really important part of
tomorrow’s practice is returning uniforms!!! All uniforms need to be
returned to me tomorrow at practice.
Practice will likely be over a tad early - let's plan for 3:45
be perfect, but it looks a heck of a lot better than what they were originally
calling for. It will be a fun practice, but please still come ready to run a
bit. The really important part of
tomorrow’s practice is returning uniforms!!! All uniforms need to be
returned to me tomorrow at practice.
Practice will likely be over a tad early - let's plan for 3:45
Due:
RACE - Greenwhich Invitational (Friday)
This race is at Saratoga State Park!
Students will be dismissed at 1:35 for a 1:45 bus
MAU students will meet outside of the locker room doors at 1:45 to get on the bus
Sacred Heart students will meet at the high school at 1:45 to get on the bus
Middle School boys race at 4, middle school girls race at 4:20
Please remember to bring snacks, some cash for if we stop, and lots of layers! It's getting cold out there!
Students will be dismissed at 1:35 for a 1:45 bus
MAU students will meet outside of the locker room doors at 1:45 to get on the bus
Sacred Heart students will meet at the high school at 1:45 to get on the bus
Middle School boys race at 4, middle school girls race at 4:20
Please remember to bring snacks, some cash for if we stop, and lots of layers! It's getting cold out there!
Due:
Easy Run - 1.5 miles before final race (Thursday)
Ok people, here's the deal: I have a work thing I can't get out of at 3:15. So today - your final pre-race practice - I have to ask a little more of you than I normally would.
You are all going to work together to lead practice while I watch from afar. I'll get you going on your warmup, then you will go on the route I instruct (WITHOUT ME WATCHING), do cool down (again, without me!), and then you'll be dismissed for the day.
Before you leave you need to check in with me so I know where everyone is!
You can do this. It's going to be fine.
You are all going to work together to lead practice while I watch from afar. I'll get you going on your warmup, then you will go on the route I instruct (WITHOUT ME WATCHING), do cool down (again, without me!), and then you'll be dismissed for the day.
Before you leave you need to check in with me so I know where everyone is!
You can do this. It's going to be fine.
Due:
Repetition - 200, 400, 800, 800, 400, 200 (Wednesday)
Yeah, you read that right. It'll be fine. Same thing as normal, just different distances. 200 at R pace, 200 easy. 400 at R pace, 400 easy. 800 at $ pace, 800 easy. Then repeat the 800 and go back down. It'll be fun!
Due:
RACE - Bellows Falls, SVL Championships (Tuesday)
We have our league meet today! Let's focus, have fun, and kick some butt.
You will be dismissed at 12:45 for a 1 o’clock bus
This is a very early dismissal. Please make sure your student athletes are making up any work they are missing!!!
MAU students will meet outside of the locker room doors at 1 to get on the bus
Sacred Heart students will meet at the high school at 1 to get on the bus
Make sure to bring food, money, and lots of layers! I think it's going to be chilly!
You will be dismissed at 12:45 for a 1 o’clock bus
This is a very early dismissal. Please make sure your student athletes are making up any work they are missing!!!
MAU students will meet outside of the locker room doors at 1 to get on the bus
Sacred Heart students will meet at the high school at 1 to get on the bus
Make sure to bring food, money, and lots of layers! I think it's going to be chilly!
Due:
Easy - 2 miles (Monday)
Pre-race run! 2 easy miles. Warm up and cool down. Let's keep our eyes on the prize: tomorrow's league meet!
Due:
Easy - 2 miles (weekend)
I want you to go out for a nice and easy 2 mile run at some point this weekend! If you don't know what 2 miles is, go for about 25 minutes, nice and slow
Due:
Easy - 2 miles (Friday)
Today I want to take it nice and easy. Above all else though, I want to work on our FORM! We are headed into the last few weeks of the season, and it's easy to get tired and sloppy. We can do hard things, people!!
Due:
Long Run - 3 miles (Thursday)
Another Thursday, another long run! Let's do the same route as we did last week. I know, a little boring. But consistency is good, and I want to keep hammering those hills.
Due:
Repetition - 6x400 (Wednesday)
Same workout as last week (almost) - but here's a reminder:
No more joking around! Cross Country is an ENDURANCE sport! Today you are running 400 meters, with a 400 meter JOGGING rest. This should be continuous. Reset your watched during your rest lap. I mean it, people - there should be NO stopping while on the track!!
If you have your own watch, you might want to wear it/bring it. A 400m is a little long to be carrying around the clunky stop watches.
No more joking around! Cross Country is an ENDURANCE sport! Today you are running 400 meters, with a 400 meter JOGGING rest. This should be continuous. Reset your watched during your rest lap. I mean it, people - there should be NO stopping while on the track!!
If you have your own watch, you might want to wear it/bring it. A 400m is a little long to be carrying around the clunky stop watches.
Due:
RACE - Brattleboro (Tuesday)
Tuesday:
·
We have a meet in Brattleboro!
·
It will be held at Fort Drummer State Park (517
Guilford Rd, Brattleboro).
·
Race time for middle school is 4:15.
·
Sacred Heart students should be dismissed at 2
so they can meet the bus at the high school at 2:15.
·
MAUMS students should meet Ms. Mullen in the
hallway outside of the locker rooms, changed and ready to go, at 2. They
will then then walk with Ms. Mullen to Willow Park to catch the bus at 2:05.
Don't forget to hop on the bus full ready to race. And pack snacks! And water!
·
We have a meet in Brattleboro!
·
It will be held at Fort Drummer State Park (517
Guilford Rd, Brattleboro).
·
Race time for middle school is 4:15.
·
Sacred Heart students should be dismissed at 2
so they can meet the bus at the high school at 2:15.
·
MAUMS students should meet Ms. Mullen in the
hallway outside of the locker rooms, changed and ready to go, at 2. They
will then then walk with Ms. Mullen to Willow Park to catch the bus at 2:05.
Don't forget to hop on the bus full ready to race. And pack snacks! And water!
Due:
Easy - 1.5 miles (Monday)
Even though you don't have school, we will still have practice!!!
While this
practice is not mandatory, but highly encouraged. There won’t be any consequences if you can't come, but that doesn’t mean I don’t want
to see each and every one of your smiling faces! If you can't come, please please let me know!
Practice will be short and sweet - 3-4pm!
We are going to get ready to race tomorrow and stretch out legs. We are on the second half of our season, so let's focus and get ready!
While this
practice is not mandatory, but highly encouraged. There won’t be any consequences if you can't come, but that doesn’t mean I don’t want
to see each and every one of your smiling faces! If you can't come, please please let me know!
Practice will be short and sweet - 3-4pm!
We are going to get ready to race tomorrow and stretch out legs. We are on the second half of our season, so let's focus and get ready!
Due:
Easy - 3 miles TOTAL (weekend)
Alright, this weekend I want you to do something slightly different.
I want you to give me a TOTAL of 3 miles (or a total of 45 minutes). I very specifically do not want you to do this all at one time, but rather in smaller bursts throughout the weekend.
If you play kickball for 15 minutes one day and then go for a 2 mile hike the next, that would be great! Have fun!!
I want you to give me a TOTAL of 3 miles (or a total of 45 minutes). I very specifically do not want you to do this all at one time, but rather in smaller bursts throughout the weekend.
If you play kickball for 15 minutes one day and then go for a 2 mile hike the next, that would be great! Have fun!!
Due:
Easy - 2 miles (Friday)
It was a really busy start of the week, with Woods Trail on Saturday and BBA on Tuesday. Let's really use today to shake out any residual soreness in our legs, setting us up for a a strong end to our season! We're almost there!
Due:
Long Run - 3 miles (Thursday)
Today's my favorite day of the week! And I think it's most of yours' too. I haven't decided where we are going yet, but let's make sure to focus on one very important thing today: consistent pace!!
Due:
Repetition - 4x400 (Wednesday)
No more joking around! Cross Country is an ENDURANCE sport! Today you are running 400 meters, with a 400 meter JOGGING rest. This should be continuous. Reset your watched during your rest lap. I mean it, people - there should be NO stopping while on the track!!
If you have your own watch, you might want to wear it/bring it. A 400m is a little long to be carrying around the clunky stop watches.
If you have your own watch, you might want to wear it/bring it. A 400m is a little long to be carrying around the clunky stop watches.
Due:
RACE - BBA (Tuesday)
Early dismissal will be at 1:45 to leave at 2pm.
Sacred Heart students should meet at the high
school no later than 2!
MAU Students should meet outside of the locker
room doors (the same doors you exit for PE Class) at 2pm!
Remember:
I will not be at the middle school. You will have to organize yourselves and
be responsible!
Please remember to dress in layers, with your uniform underneath.
I don't know this course at all. But, if this past weekend taught us anything, we can kick butt in any circumstance! WE CAN DO HARD THINGS!!!
Sacred Heart students should meet at the high
school no later than 2!
MAU Students should meet outside of the locker
room doors (the same doors you exit for PE Class) at 2pm!
Remember:
I will not be at the middle school. You will have to organize yourselves and
be responsible!
Please remember to dress in layers, with your uniform underneath.
I don't know this course at all. But, if this past weekend taught us anything, we can kick butt in any circumstance! WE CAN DO HARD THINGS!!!
Due:
Easy - 1.5 miles (Monday)
Let's use today to talk about Saturday's race and get ready for tomorrow! A nice easy shake out run to get our bodies and minds in the zone!
Due:
RACE - Woods Trail (Saturday)
Ok people, this is a big one!
We are leaving from the HIGH SCHOOL at 6:45. That means that you are expected to be at the high school no later than 6:35. You need to dress in LAYERS. It is very likely going to be chilly in the morning and warm up a bit in the afternoon.
I will have more information - like what time we race and about what time we will return - later!
As always, please make sure to pack everything that is on our race day checklist. Also, please bring plenty of food and water! I suspect we will be stopping on the way back, so a little cash may be a good thing, but lots of snacks are encouraged!
We are leaving from the HIGH SCHOOL at 6:45. That means that you are expected to be at the high school no later than 6:35. You need to dress in LAYERS. It is very likely going to be chilly in the morning and warm up a bit in the afternoon.
I will have more information - like what time we race and about what time we will return - later!
As always, please make sure to pack everything that is on our race day checklist. Also, please bring plenty of food and water! I suspect we will be stopping on the way back, so a little cash may be a good thing, but lots of snacks are encouraged!
Due:
Easy - Pre-race 1.5m (Friday)
Tomorrow we have a HUGE race! Let's take today easy, think about what we have to do tomorrow, and get those legs primed and ready to go!
Due:
Long Run - 2.5-3 miles (Thursday)
I feel like we are sitting pretty at this distance. Let's do it again!
Folks who walk - I want to really try to focus on NOT walking this time. Sure, a little fast walking won't kill you, but I really want to start moving away from that!
Folks who walk - I want to really try to focus on NOT walking this time. Sure, a little fast walking won't kill you, but I really want to start moving away from that!
Due:
Repetition - 2x200, 2x400, 2x200 (Wednesday)
Really similar to last week! We're just adding another 400 in there. It's good for you!
We're going to go for a half mile warm up on the track and then a head right in to a repetition workout.
Two 200s, each one followed by a 200m rest walk/jog. Two 400, followed by a 400m rest walk/jog. And then two more 200s, each one followed by a 200m rest walk/jog.
We're going to go for a half mile warm up on the track and then a head right in to a repetition workout.
Two 200s, each one followed by a 200m rest walk/jog. Two 400, followed by a 400m rest walk/jog. And then two more 200s, each one followed by a 200m rest walk/jog.
Due:
Interval - Step Count Workout (Tuesday)
THIS IS MY FAVORITE WORKOUT! I'm so excited to share it with you all!
Alright, so we're going to shake things up just a little bit and step away from the track. We're also not going to be going any set distance.
"What? Coach Katie that doesn't make any sense!!"
So what we are going to do today is the infamous Step count Workout! This is a fun one, and a really great tool to have in your back pocket if you want to do some off-season speed work on your own. No track needed! No watch needed!
What you're going to do is... warm up, like normal, then run 10 steps at an interval pace (I). This is a hard pace, you shouldn't be able to chat too much, but you should be able to keep up the pace for a few minutes. Comfortably hard!
So, run at I pace for 10 steps, then jog/walk for 10 steps. Run at I for 20 steps, jog/walk for 20. Run at I for 30, jog/walk for 30. Do this until you get all the way up to 100, then REPEAT 100, and come back down. That means, 90 steps at I pace, 90 jog/walk. 80 at I, 80 jog/walk. 70 at I, 70 jog/walk.
The ideal way to run this workout is to run at I and then jog, repeating 100 and then coming back down. There are a few of you who will be able to handle this. But I know some folks will need a modification. In that case, please feel free to walk for the rest steps and, if need be, skip the second set of 100 steps.
You've got this! This is my favorite workout!
Alright, so we're going to shake things up just a little bit and step away from the track. We're also not going to be going any set distance.
"What? Coach Katie that doesn't make any sense!!"
So what we are going to do today is the infamous Step count Workout! This is a fun one, and a really great tool to have in your back pocket if you want to do some off-season speed work on your own. No track needed! No watch needed!
What you're going to do is... warm up, like normal, then run 10 steps at an interval pace (I). This is a hard pace, you shouldn't be able to chat too much, but you should be able to keep up the pace for a few minutes. Comfortably hard!
So, run at I pace for 10 steps, then jog/walk for 10 steps. Run at I for 20 steps, jog/walk for 20. Run at I for 30, jog/walk for 30. Do this until you get all the way up to 100, then REPEAT 100, and come back down. That means, 90 steps at I pace, 90 jog/walk. 80 at I, 80 jog/walk. 70 at I, 70 jog/walk.
The ideal way to run this workout is to run at I and then jog, repeating 100 and then coming back down. There are a few of you who will be able to handle this. But I know some folks will need a modification. In that case, please feel free to walk for the rest steps and, if need be, skip the second set of 100 steps.
You've got this! This is my favorite workout!
Due:
Easy - 2miles (Monday)
This week is going to be a tough one! No meet on Tuesday means we're working HARD Monday-Thursday, resting a bit on Friday, and then we're going to be ready to rumble on Saturday!
We're going to do a nice 2 mile run today. Nothing too hard, but I want to make sure our minds and bodies are ready to get work done this week!
We're going to do a nice 2 mile run today. Nothing too hard, but I want to make sure our minds and bodies are ready to get work done this week!
Due:
Easy - 2 miles or activity (Weekend)
Just like always - nice and easy! Stay active. I want you to do a TOTAL of 2 miles of activity at some point over the weekend. That could be a mile on Saturday, a mile on Sunday. That could be a couple rousing rounds of kickball with your family. That could be a bike ride down to Stewarts to get some chocolate milk. Just have fun and stay active for 2 miles or 30 minutes
Due:
Easy - 1.5 miles (Friday)
It's Friday! The Friday after a LONG week. So let's make it really easy and do a quick run to the sit and spin.
Due:
Long Run - 2.5-3 miles (Thursday)
It's long run day! This is my favorite day of the week. Remember, keep it nice and SLOW. Today we are working our heart and lungs, but also our minds. It's good to get in the mindset of just running. Today we intentionally are not running fast.
Due:
Repetition - 2x200, 1x400, 2x200 (Wednesday)
Let's try this again! Last week was a little bit of a bust, so we're going to try this again.
We're going to go for a half mile warm up on the track and then a head right in to a repetition workout.
Two 200s, each one followed by a 200m rest walk/jog. One 400, followed by a 400m rest walk/jog. And then two more 200s, each one followed by a 200m rest walk/jog.
Today's practice needs to end a little early: 3:45. So make sure to get to practice nice and early so we can jump right on the track and get running. I'll probably have you start individually as you get to practice, like last week. Just this time we won't be trying to outrun a storm!
We're going to go for a half mile warm up on the track and then a head right in to a repetition workout.
Two 200s, each one followed by a 200m rest walk/jog. One 400, followed by a 400m rest walk/jog. And then two more 200s, each one followed by a 200m rest walk/jog.
Today's practice needs to end a little early: 3:45. So make sure to get to practice nice and early so we can jump right on the track and get running. I'll probably have you start individually as you get to practice, like last week. Just this time we won't be trying to outrun a storm!
Due:
RACE - Home (Tuesday)
I could not be more excited for today if I tried!
All runners should meet at the upper pavilion of Willow park at 3pm sharp! I will be there early. You should arrive exactly like you got on the bus last week: uniform on, sweats on top. We will not be going over the entire course, but we will likely walk portions of it to clarify directions. We might do a few runs up the hills to get our minds in gear.
You are all strong and smart. You've been training hard. You are going to do fantastic today!!
We race at 4:15pm. I'm hopeful that you will all be able to stay and watch the varsity races! It's good to see what you are all in for next year, and it's good to cheer on our fellow runners. Don't forget to bring plenty of water and snacks!
All runners should meet at the upper pavilion of Willow park at 3pm sharp! I will be there early. You should arrive exactly like you got on the bus last week: uniform on, sweats on top. We will not be going over the entire course, but we will likely walk portions of it to clarify directions. We might do a few runs up the hills to get our minds in gear.
You are all strong and smart. You've been training hard. You are going to do fantastic today!!
We race at 4:15pm. I'm hopeful that you will all be able to stay and watch the varsity races! It's good to see what you are all in for next year, and it's good to cheer on our fellow runners. Don't forget to bring plenty of water and snacks!
Due:
Easy - Pre-Race Hills (Monday)
Several of you said that you wanted to practice hills before tomorrow! I hear you loud and clear! Today we are going to practice a few hills: not to make us physically stronger, but to make us mentally ready.
Here are a few things I want you to keep in mind:
Hills are hard for everyone. You aren't the only runner struggling!
Walking up a hill will not hurt less than running up a hill. RUN!
Stay on your toes and lean a tad bit forward.
Fast feet. Step light and quick.
Fix your eyes 5 or 6 steps ahead of you. Don't look at the top of the hill when you run!
Keep a steady pace up the whole hill and then as son as you get to the top, take 10 quick steps.
Your bodies are all strong enough to crush these hills. Let's work on mindset today!
Here are a few things I want you to keep in mind:
Hills are hard for everyone. You aren't the only runner struggling!
Walking up a hill will not hurt less than running up a hill. RUN!
Stay on your toes and lean a tad bit forward.
Fast feet. Step light and quick.
Fix your eyes 5 or 6 steps ahead of you. Don't look at the top of the hill when you run!
Keep a steady pace up the whole hill and then as son as you get to the top, take 10 quick steps.
Your bodies are all strong enough to crush these hills. Let's work on mindset today!
Due:
Easy - 2 miles or activity (weekend)
Alright people, all I want you to do this week is to stay active! If that means you go out for a 2 mile hike, that's great! If you want to go for a run, keep it at that 2 mile mark, or 20-30 minutes. Have fun and enjoy the outdoors!
Due:
Easy Run - 1.5m (Friday)
Alright, today we are going to do some walking and running around Willow Park. The goal is to explore our home course! While I really want to make sure we're having fun, we do also have to focus! We have a home meet next week, and the last thing I want you to do is get LOST when you're on your own course. Today should be easy and fun though!
We will meet at the high school and run up to Willow park together!
We will meet at the high school and run up to Willow park together!
Due:
Repetition - 2x200, 1x400, 2x200 (Wednesday)
We're going to go for a half mile warm up on the track and then a head right in to a repetition workout.
Two 200s, each one followed by a 200m rest walk/jog. One 400, followed by a 400m rest walk/jog. And then two more 200s, each one followed by a 200m rest walk/jog.
Two 200s, each one followed by a 200m rest walk/jog. One 400, followed by a 400m rest walk/jog. And then two more 200s, each one followed by a 200m rest walk/jog.
Due:
Long Run - 2.5 miles (Thursday)
Take the beginning of your run really slow because I'm not asking you to run a warm up today. You want your body to warm up while you're out on your run. Think about really shaking out your muscles for the first half mile before you really hit your stride for the rest of the run.
Today is all about building endurance, not speed! But, like all of our runs, form is really important. We want to run smart, always.
Today is all about building endurance, not speed! But, like all of our runs, form is really important. We want to run smart, always.
Due:
RACE - Otter Valley (Tuesday)
You will be dismissed at 1:30 to catch the bus at 1:45. MAU runners - the bus will pick you up right at the middle school. I will not be there! I will be on the bus already. That means I NEED you to be responsible and show up on time, ready to go.
Sacred Heart runners - you will need to walk from your school the the high school. I need you to be on time for this!! I will be at the high school to intercept you when you get there.
Remember: get on the bus with your uniform on and sweats over top! You don't have to wear your running shoes on the bus, but I will ask you to change in to them 5 minute or so before we get to the meet. That means that the second you get off the bus you should be ready to go!
We race at 4pm. Please remember to bring snacks and a change of clothes!
Sacred Heart runners - you will need to walk from your school the the high school. I need you to be on time for this!! I will be at the high school to intercept you when you get there.
Remember: get on the bus with your uniform on and sweats over top! You don't have to wear your running shoes on the bus, but I will ask you to change in to them 5 minute or so before we get to the meet. That means that the second you get off the bus you should be ready to go!
We race at 4pm. Please remember to bring snacks and a change of clothes!
Due:
Easy - 1.5m (Monday)
Today we are going to have a VERY easy practice! We want to shake out muscles and get in the right head space for tomorrow's meet. 1.5 miles, nice and easy! Let's go to the Sit n Spin and back
Due:
Easy - 1 mile recovery (Weekend)
Give me one mile at some point this weekend! If you aren't able to clock out a mile, grab a watch and go for about 15 minutes. Nice and slow!!! Don't forget to stretch afterwards.
Due:
Easy - 1.5 Miles (Friday)
It was a great week! Let's top it off with a nice and easy 1.5 miles. Some runners will go a little further, some a little shorter.
Due:
Long Run - 2.5 miles (Thursday)
Take the beginning of your run really slow because I'm not asking you to run a warm up today. You want your body to warm up while you're out on your run. Think about really shaking out your muscles for the first half mile before you really hit your stride for the rest of the run.
Today is all about building endurance, not speed! But, like all of our runs, form is really important. We want to run smart, always.
Let me know how far (time and distance) you went!
Today is all about building endurance, not speed! But, like all of our runs, form is really important. We want to run smart, always.
Let me know how far (time and distance) you went!
Due:
Labor Day (Monday)
Woo hoo! Day off from school! That doesn't mean a day off from running though. Try to get out there for a 20 minute easy jog.
Due:
Easy - 1 mile or activity (Weekend)
This weekend I want you to have fun! But, I don't want you to have fun in front of the TV. Get out, go for a hike or a walk. Play tag with a neighbor or a younger sibling.
If that doesn't sound like fun to you, go for a 1 mile run. One mile. That's it! Just make sure you're getting your heart rate up.
If that doesn't sound like fun to you, go for a 1 mile run. One mile. That's it! Just make sure you're getting your heart rate up.
Due:
Easy - 1.5 mile run (Friday)
Let's end this week just like we started it - with a nice and easy 1.5 mile run!
Remember - easy means EASY!
Remember - easy means EASY!
Due:
Long Run - 2.5 miles (Thursday)
Your first long run - this is a really important one! If you checked out the Ideal Weekly Mileage document in our class Drive Folder you'll know that our ideal long run will be about 3 miles. That's 25% of what a typical week's miles will be.
But we aren't quite there yet - it's only our second week! So instead of 3 miles, let's try to get to 2.5. Take the beginning of your run really slow because I'm not asking you to run a warm up today. You want your body to warm up while you're out on your run. Think about really shaking out your muscles for the first half mile before you really hit your stride for the rest of the run.
Today is all about building endurance, not speed! But, like all of our runs, form is really important. We want to run smart, always.
Let me know how far (time and distance) you went!
But we aren't quite there yet - it's only our second week! So instead of 3 miles, let's try to get to 2.5. Take the beginning of your run really slow because I'm not asking you to run a warm up today. You want your body to warm up while you're out on your run. Think about really shaking out your muscles for the first half mile before you really hit your stride for the rest of the run.
Today is all about building endurance, not speed! But, like all of our runs, form is really important. We want to run smart, always.
Let me know how far (time and distance) you went!
Due:
Repetition - 6x200m w/100m rest (Wednesday)
We're going to start today with a warm up - two laps around the track. Make sure to keep your arms really loose while you're going along. Don't worry about how fast you're going (pace). Just think about warming up all parts of your body, head to toe.
Today's workout is going to be a real test of the exercises we did last week: remember to focus on turnover, form, and breathing.
Once you're ready, head to the track to run 200m at R pace, or repetition. Then you'll run a slow 100m for recovery. Do this six times.
Your R-paced 200ms should be at a pace that you can hold for about 5-6 minutes: no more, no less. I will give you these times based on your performance last week! The times I give you are not optional. You must hit them dead on, every time. Faster is not better -- in fact, it's dangerous!
Make sure to time yourself during the Rs and report back to me your pace. I'll write them down.
Notes:
•The purpose of today's workout is speed. But run smart - you need to be running the exact same pace during all six of the repetitions.
•Start at a different part of the track than your friends. You don't want to run right next to your buddy - if you do that, you'll never learn how to find your pace for yourself.
•If you have a running watch, today's the day to wear it! If not, don't worry - I have some you can borrow.
Today's workout is going to be a real test of the exercises we did last week: remember to focus on turnover, form, and breathing.
Once you're ready, head to the track to run 200m at R pace, or repetition. Then you'll run a slow 100m for recovery. Do this six times.
Your R-paced 200ms should be at a pace that you can hold for about 5-6 minutes: no more, no less. I will give you these times based on your performance last week! The times I give you are not optional. You must hit them dead on, every time. Faster is not better -- in fact, it's dangerous!
Make sure to time yourself during the Rs and report back to me your pace. I'll write them down.
Notes:
•The purpose of today's workout is speed. But run smart - you need to be running the exact same pace during all six of the repetitions.
•Start at a different part of the track than your friends. You don't want to run right next to your buddy - if you do that, you'll never learn how to find your pace for yourself.
•If you have a running watch, today's the day to wear it! If not, don't worry - I have some you can borrow.
Due:
Threshold - 1.5 (Tuesday)
Today we want to accomplish one thing: discover your threshold pace.
For our purposes we're going to use threshold pace (T) and race pace interchangeability. You should be able to keep up T pace for no more than 15-20 minutes, which is perfect for your 1.5 mile race! In the future though, if you hear other people talk about T pace, just remember that they may not be talking about race pace.
Because today is going to act a bit like a fake meet, we're going to get ready to run warmup together, taking a peek at different areas of our course. I'll have maps ready for you so you know where to go!
Being able to follow a map during warm up and remember a course during a race is a really big part of cross country! This is an important skill!
About five minutes before start time, run out on the course hard for one minute, then turn around and run hard for 30 seconds. Jog back to the start line. This will get your heart rate up and your legs shaken out right before it's time to race.
Once the "race" starts think about running with about 85% of all you've got. We want to divide the race into thirds, so let's talk about the first half mile first. That's where you want to find your pace. It's ok if you feel like you're going a little too slow - too slow is MUCH better than too fast. Here you want to focus on breathing and turnover. By the time the first half mile is over you want to feel comfortably out of breath.
For the next third, keep that pace steady. Your lungs should be burning a bit, but push past it, pick up the pace slightly, and keep going.
I had an old coach say once that the first third of a race is run with the lungs, the second third with the brain, and the last third with the heart. Now for this last third, let go and don't leave anything behind. But remember, you still have a third of the race to go. So don't pick it up too much or too early.
Once you're done, wait at the finish line to cheer on your teammates. When everyone is done, run six 50m shake out runs. These don't have to be exactly 50m, but find a field and run them together as a team. Eyeball it - 50m is about half a soccer field. Your pace should be comfortable, focusing on form.
Notes:
•Although today's threshold workout is simulating a race, remember - these are your teammates. We never race our teammates. Race yourself today, pushing yourself to your limits. Encourage your teammates to do the same.
•Take a look at the Race Day Checklist. This isn't stuff you need to bring today, but it's stuff you're going to need eventually! It's always good to be prepared.
For our purposes we're going to use threshold pace (T) and race pace interchangeability. You should be able to keep up T pace for no more than 15-20 minutes, which is perfect for your 1.5 mile race! In the future though, if you hear other people talk about T pace, just remember that they may not be talking about race pace.
Because today is going to act a bit like a fake meet, we're going to get ready to run warmup together, taking a peek at different areas of our course. I'll have maps ready for you so you know where to go!
Being able to follow a map during warm up and remember a course during a race is a really big part of cross country! This is an important skill!
About five minutes before start time, run out on the course hard for one minute, then turn around and run hard for 30 seconds. Jog back to the start line. This will get your heart rate up and your legs shaken out right before it's time to race.
Once the "race" starts think about running with about 85% of all you've got. We want to divide the race into thirds, so let's talk about the first half mile first. That's where you want to find your pace. It's ok if you feel like you're going a little too slow - too slow is MUCH better than too fast. Here you want to focus on breathing and turnover. By the time the first half mile is over you want to feel comfortably out of breath.
For the next third, keep that pace steady. Your lungs should be burning a bit, but push past it, pick up the pace slightly, and keep going.
I had an old coach say once that the first third of a race is run with the lungs, the second third with the brain, and the last third with the heart. Now for this last third, let go and don't leave anything behind. But remember, you still have a third of the race to go. So don't pick it up too much or too early.
Once you're done, wait at the finish line to cheer on your teammates. When everyone is done, run six 50m shake out runs. These don't have to be exactly 50m, but find a field and run them together as a team. Eyeball it - 50m is about half a soccer field. Your pace should be comfortable, focusing on form.
Notes:
•Although today's threshold workout is simulating a race, remember - these are your teammates. We never race our teammates. Race yourself today, pushing yourself to your limits. Encourage your teammates to do the same.
•Take a look at the Race Day Checklist. This isn't stuff you need to bring today, but it's stuff you're going to need eventually! It's always good to be prepared.
Due:
Threshold - 1.5 Miles (Tuesday)
We don't have a meet this week! That means we are right back at it with the T workout we did last week. This week we have a little bit more information than we did last week though, so you should have a better feel for your pace and how to run the the workout.
We will be running on the same course as we did last week, but no need for a map. This should be old hat for you folks!
We will be running on the same course as we did last week, but no need for a map. This should be old hat for you folks!
Due:
Easy - 1.5 mile run (Monday)
Easy runs should be just that - EASY! Because it's our first full week, we're going to go ultra easy. Let's do 1.5 miles. You can do this!
Easy pace should be conversational. You should be able to chat with your friends without gasping for air. This doesn't mean you should be walking! But this pace is far from your threshold or race pace that we practiced on Friday.
Easy pace should be conversational. You should be able to chat with your friends without gasping for air. This doesn't mean you should be walking! But this pace is far from your threshold or race pace that we practiced on Friday.
Due:
Easy - Slow 1 Mile Recovery (Weekend)
Great job this week! I'm so excited for the rest of the season! All I want you to do this weekend is shake out those muscles. Run 1 mile focusing ONLY on form. Remember what we worked on this week. Make sure your arms are nice and loose, make sure your stride is rolling, make sure you aren't too hunched over. 1 mile. That's it.
Let me know what part of your form you worked the most!
Let me know what part of your form you worked the most!
Due:
Form - Turnover Rate (Thursday)
Before we begin we will talk about stride length and form. We want quick, light steps - no bounding. Think about gliding when you run, not leaping. A huge stride length (how long your steps are) is not efficient running. To be good athletes we can't waste that much energy.
It is a fact that 90 steps per minute is the most efficient "turnover rate," or number of steps taken in one minute.
This exercise will be on the MAUHS track. You're going to run for 1 minute and count your steps. Give this number to me to write down. Do this 10 times.
Notes:
•When counting steps, only count ONE foot. So two steps would be your right foot hitting the ground twice, not your right foot hitting the ground and then your left foot hitting the ground (that would be ONE step). I can show you this in person at practice, so don't worry if you're confused right now.
•The goal of this exercise is not speed. The goal here is efficiency.
It is a fact that 90 steps per minute is the most efficient "turnover rate," or number of steps taken in one minute.
This exercise will be on the MAUHS track. You're going to run for 1 minute and count your steps. Give this number to me to write down. Do this 10 times.
Notes:
•When counting steps, only count ONE foot. So two steps would be your right foot hitting the ground twice, not your right foot hitting the ground and then your left foot hitting the ground (that would be ONE step). I can show you this in person at practice, so don't worry if you're confused right now.
•The goal of this exercise is not speed. The goal here is efficiency.
Due:
Form - Focus on Breathing (Wednesday)
Breathe in through the nose and out through the mouth using the patterns below. I will tell you when to switch.
Breath Patterns (to be done one minute at a time):
In for two steps, out for two steps
In for three steps, out for three steps
In for four steps, out for four steps
In for five steps, out for five steps
In for six steps, out for six steps
In for five steps, out for five steps
In for four steps, out for four steps
In for three steps, out for three steps
In for two steps, out for two steps
(TOTAL: 9 minutes of running)
At the end of this exercise we will talk about which pattern was the easiest.
Notes:
•When counting steps, only count ONE foot. So two steps would be your right foot hitting the ground twice, not your right foot hitting the ground and then your left foot hitting the ground (that would be ONE step). I can show you this in person at practice, so don't worry if you're confused right now.
•This is not a race. You should be able to chat with a buddy while running this exercise. Don't though, because then you will lose track of your breathing.
Breath Patterns (to be done one minute at a time):
In for two steps, out for two steps
In for three steps, out for three steps
In for four steps, out for four steps
In for five steps, out for five steps
In for six steps, out for six steps
In for five steps, out for five steps
In for four steps, out for four steps
In for three steps, out for three steps
In for two steps, out for two steps
(TOTAL: 9 minutes of running)
At the end of this exercise we will talk about which pattern was the easiest.
Notes:
•When counting steps, only count ONE foot. So two steps would be your right foot hitting the ground twice, not your right foot hitting the ground and then your left foot hitting the ground (that would be ONE step). I can show you this in person at practice, so don't worry if you're confused right now.
•This is not a race. You should be able to chat with a buddy while running this exercise. Don't though, because then you will lose track of your breathing.