Monday, May 30, 2022

2022 XC Summer Camp Week 1

 As we begin our summer XC camp experience, make sure you are taking care of your body.  You need to eat enough protein and carbs to fuel your body through the training of the summer. The amount of calories is dependent on your size and miles totals, so fuel up. You probably need to eat a little more than you think you do.  Hydration is also crucial.  A good rule of thumb is drink half of your body weight as a starting point. So if you are 150 lbs, you should be drinking about 75 ounces of fluid a day, or more. Some of you will need to drink more than that.

The link to camp registration is now live. Please register if you haven't already done so.

If you haven't completed and turned in the yellow assumption of risk forms, please do that immediately.  I will have additional copies of all the forms at practice each day.

Parents - if you aren't on the parent email list contact Rebecca Martin 

Schedule for the week:

Tuesday May 31  Ghostrider - meet at Hillcrest at 6 am park in the gym parking lot NW west of the building.  At 6:05, we will go down to the football field to start our warm-up routine.  After the run, we will be going up to the weight room to do leg and core strengthening exercises. We will probably be done around 8:15.  Some of the warm up drills involve being on your hands and knees, so you will want to have a small mat or towel for when you don't have a nice football field to warm up on.

Wednesday June 1 - Introduction to trail running meet at Hillcrest at 6 or at the Wrangler Trailhead at Dimple Dell Gully at 6:15  The caravan will be leaving Hillcrest at 6:05 to go to the run.  This is a travel run, turn in your yellow assumption of risk forms before the run.  We park in the big lot north of the small trailhead parking lot.  We should be done before 8

Thursday June 2 - Tennis Courts - meet at Hillcrest 6 am strength core after the run - we go down to start the warm up drills at 6:05

Friday June 3 - long run Fridays meet at Hillcrest 6am or Winchester Park at 6:15 The caravan will leave Hillcrest at 6:05 Fridays will be our longest run of the week - This is a timed run and the distances will vary greatly

Saturday June 4 - Recovery Run - Do this run on your own, preferably with family or friends. For experienced runners, this should be 45 - 60 minutes long; for beginning runners it should be be 30 - 45 minutes.  Cross training could also be a good option for this day.  If you are on a family bike ride or hike that day, that can count as your weekend recovery run

Mileage shirts - In order to earn a summer mileage shirt, the high school runners need to hit 400 or more miles during our 11 week tracking period, the younger runners need to hit 275 or more.  

High School mileage goal - 36.36 miles is the weekly average you need to hit for the summer - Varsity runners should be averaging more than this

Middle School mileage goal - 25 miles is the weekly average you need to hit for the summer

Most of you will be a little less than that average for the first few weeks then your mileage will naturally build as we go through the summer

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