We still have several who have not done this, so please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.
For those of you that have and are on the training schedule, week two should look like 4-6 light runs totaling 50% of your full volume week. Add some short hill repeats or strides on Thursday.
Reminder...first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs. So early on, run more often. Run twice a day more often. Then, increase the durations of those runs. Continue with stretching, foam-rolling, mobility, leg swings, etc.
As we get into the summer months, don't be afraid of the heat and humidity. Just slow down and run easy. Adjust pace up to 30-45 seconds per mile slower than normal pace.
If you have not done so already, please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.
A lot of momentum was built during the 2023-24 school year. From the fall cross country season through the indoor and outdoor seasons, so many outstanding efforts, so many personal bests, and so many performances on our all-time top-5 lists! Beyond the racing, practice was fun and rewarding, and we can't wait until we practice again in August. To those departing our program, you will truly be missed - you are appreciated for all that you gave to our team, and you are loved for who you are.
To quote Semisonic in their song titled Closing Time, "every new beginning comes from some other beginning's end."
Now, the road to next year begins!
As you begin training for next year, the progression for the summer should be... first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs. So early on, run more often. Run twice a day more often. Then, increase the durations of those runs. We'll get to the intensity part later on, early to mid July.
Hopefully the 2024-25 annual volume spreadsheets, with summer notes and recommended summer training, will go out soon. In the meantime, for those who are getting back to training, begin with light runs. Every day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. To keep in sync with our normal routine, plan on Monday's always being one of your off days. A weekly blog post on Sunday night will continue through the summer, so always check back in! Lastly, as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.
As we prepare annual volume spreadsheets, please consider your full volume week from last year, think about how your year went, and text us your thoughts for full volume weekly mileage for next year.
NOTE: with all but a few now done competing for the season, we should mostly be in the time off period following the end of competition. What this "break" period should look like is 5 days completely off from running and cross-training, but each day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. The next 5 days should be off of running, but can add cross-training such as walking, biking, swimming, etc, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. After this 10 day period, if feeling ready to return to running, can add 20-30 minutes of light running with 3-5 short strides at ~5k pace after the run, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. As needed, can take days off from running, but cross-train AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. Gradually build into summer mileage.
NOTE: with exams this week, wanted to get practice schedule up asap. Will update with workouts. Obviously we want to finish the academic year strong. Manage your time wisely. Sleep as much as you can. Plan meals, do not skip! If you have conflicts with practice times, communicate with coaches. Plan your week. Once exams are over, plan for any move-out needs. We are working to finalize ACC roster and will forward that information as soon as we can.
