Viking XC News
Keep Rowing
July 1st-7th
Happy 4th of July
So this week is the all sports dead week and we will not have formal summer runs on T/Th. You should continue to GET FIT by building up your mileage base and 40-45 miles this week will remain the same for one more week. We started incorporating workouts last week and these will help us GET STRONG (and fast) along with incorporating the strength training which I recommend you also do at home at least 1-2 days a week (See below for ideas). Be sure to stretch after your runs and meet with teammates if you can! You should be logging your miles through the log Coach Taylor has provided. This is more for you than for us so that you can keep track of where you are at.
Just a reminder, if you only hit the low end of the range this week you will not get to the 40 mile minimum so plan your week ahead of time depending on what other obligations you may have. You should mix up the mileage from high to low to reach that goal range.
Here is the mileage schedule for the week. On Tuesday or Thursday we suggest doing the same Delinger Miles Workout you did last Thursday. If you want your mile times please DM Coach Taylor or Coach Carlson. Veterans have the following breakdown:
M 6-8 miles easy
T 6-8 miles
W 6-9 miles
Th 6-8 miles
F 6-8 miles
S 6-9 miles
*Intermediate runners should subtract 1 from the range and Beginners should subtract 2 from the range*
Remember to always have the following:
- A WATCH! Something that at least keeps time...the GPS watches are great though for keeping track of mileage if you don't know the trails.
- Water Bottle
- Proper Running Attire for the Weather
- Sunscreen/Bug Spray
- Yoga Mat
4x4 Easy Strength Training Routines
Remember, 4x4 Routines are 4 different exercises for 4 minutes each. You can modify the difficulty by making it a 3x4 (or 3 exercises 4 minutes each), etc. Just pick from exercises you know or we have done at summer running/camp. I included a short list below.
As far as quantity, in regards to strength training, this is what I recommend:
- Core workouts can be done pretty much every day.
- Arms w/core can be done at most 2 days a week.
- Leg w/core can be done at most 2 days a week.
Ideas for legs include:
- Squats
- Jump Squats
- Pistol Squats
- Walking Lunges
- Lunge Jumps
- Long Jumps
- Speed Skaters
- One Legged Heal Raises or Hops
Ideas for arms include:
- Push Ups
- Burpees
- Plank Up Jacks
- Shoulder Taps
- Pike Pendulums
- Arm Circles
Keep in mind some of these will activate your core as well, but have a focus in arms and legs. See the article below for some videos and other suggestions on good strength training for runners.
Need New Nutrition Ideas? Read This...
Summer Meeting Schedule
LOCATION Busch Wildlife Lodge at 2360 Hwy D, St Charles, MO 63304
- We may go to Duckett Creek on some occasions, but this will be announced in advance through the GroupChat, Twitter, and in person at any previous Summer Running Meeting. CLICK HERE to see a map for the Busch Greenway Trailhead that we would meet at for this location.
DAYS OF THE WEEK Tuesdays & Thursdays *REMAINING MEETING DATES
- Tuesdays Meeting Dates: 7/10, 7/17, 7/24
- Thursday Meeting Dates: 7/12, 7/19, 7/26
TIME 730-9am
OTHER IMPORTANT INFORMATION
- June 30th-July 8th is an All Sports Dead Week
- July 25th MANDATORY FALL MEET THE COACHES NIGHT *See details below.
- July 29th-August 5th is a Fall Sports Dead Week
- August 6th is first day of 'tryouts'
Meet the Coaches Night
Free Physicals at Midrivers Logan Health Center for FHHS XC
You can schedule an appointment by calling 636-397-3545. If there is any confusion, please ask for Dr. O'Reilly and she can clear that up. Don't wait until the last minute to take care of this piece!
Things Only Runners Understand...
Running Tips Archive
All Runners Need Yoga
The Importance of a Stronger Core
PRE-RUNNING FOODS
The Importance of Balance
Benefits of the Fartlek
Preventing Injury
Healthy Post Workout Snacks
FHHS Viking XC
Email: tracy.carlson@fhsdschools.org
Location: Francis Howell High School, Missouri 94, Saint Charles, MO, United States
Phone: 3144940897
Twitter: @FHTRXC