Lions XC Summer workout Greenville Lions Workout for the XC Team during the Summer of 2019 Why run during the summer? Without summer training there is no possible way for you to achieve your potential as a runner during the cross-country season – the season is simply too short. Our first official team practice will be on Monday August 12, 2019 at 4:00 p.m here at the school. We will do some running, but mostly this will be a team meeting. What should be my main focus be during summer running? THE SOLE PURPOSE OF SUMMER TRAINING IS TO ARRIVE THE FIRST DAY OF PRACTICE WITH A STRONG AEROBIC BASE! Don't focus too much on speed throughout the summer. Just put in the time and miles and get your lungs, joints, tendons, ligaments, and BRAIN used to the rigors of running. Be careful though...it's addictive! At the beginning of the school year, if I were to say “we’re going on a ten mile run” you should be able to finish with a reasonable degree of ease. Start setting goals for the XC season, both as an individual and as a team. Set a goal of running a certain 5k time. Run some local 5k’s and 10k’s this summer on your own and experience the thrill of setting a new PR. Talk with more experienced runners at team runs to get an idea of reasonable goals if you don’t have any ideas, but make sure to have something that you desire to achieve --- if you don’t know what you want to achieve it doesn’t much matter what you do. Running Progression Calendar: On the last page is a running calendar. It shows a general schedule that you can follow throughout the summer. Obviously, if you are a beginner, you may want to cut back on the miles, but if you are a veteran to cross-country, you WILL want to put in a few more (top runners on the team will probably be hitting 50-60 mi/wk (no more). Running is so versatile that anyone, even if you have never run before can become a runner. Can’t run 5 miles yet? Run 3 or run 2, but the most important part is just getting out there and doing it. The key is to train hard but don’t over train. The last thing we want for the team is burn out. LISTEN TO YOUR BODY! Now, you may have to overcome some lazy tendencies (come on, it must feel better to lie on the couch than go for a run in the rain), but if you ever feel anything that is “not quite right” in your body, then TAKE A BREAK. Most running injuries are caused by overtraining and failure to rest. If you stick to the schedule, you will be surprised on how well you will do, how strong you will get, and you may be in a position where you can test your own limits. BUT REALIZE THAT RUNNING SOMETIMES HURTS AND THAT’S JUST PART OF IT. THERE IS A DIFFERENCE BETWEEN HURTING AND BEING INJURED!! Remember these progressions are suggestions, and each individual is different in terms of their training. The important thing about summer running is consistency – it is ok to take a couple days off if you https://www.halhigdon.com/training-programs/more-training/cross-country/ Lions XC are feeling beaten up or are on vacation with extenuating circumstances, but it is not really ok to take a couple weeks off because you forgot to train. If you don’t train over the summer your potential for injury will be much higher and you will not be in a place to race to your potential. The bottom line is that if you run over the summer your cross-country season will be much more enjoyable, you will run better as an individual, and the team will be more successful. Cross training: There are some days on the attached calendar that indicate that you should cross train. THIS IS EXTREMELY IMPORTANT! This can mean doing any number of activities, essentially where you are engaging in a cardiovascular strengthening activity such as soccer, basketball, weight lifting, swimming, biking, etc. Although it is difficult to quantitatively put a value on cross training, in terms of your mileage log you may write down 1 mile for every 20 minutes of cross training (indicate the type of activity in which you are engaging). For example, if you choose to ride your bike to your friend’s house who lives 2.5 miles away (instead of driving), you would be biking for about 20 minutes to get there and back – you may count this as 1 mile of running. Books to read: Born to Run by Christopher McDougall Ultramarathon Man: Confessions of an All-Night Runner, 50/50, both by Dean Karnazes The Runner's Rule Book: Everything a Runner Needs to Know--And Then Some by Mark Remy The 17 Indisputable Laws of Teamwork: Embrace Them and Empower Your Team - John Maxwell In addition to fitness and faster running, what will I gain from summer running? To log your miles, write them down on either the attached training log or in your own running log. If you do not do so already, it is very helpful to write down the workouts and mileage you are running. This practice is useful in terms of keeping yourself accountable for training and allowing you to look back retrospectively on your training to see what workouts allowed you to race your best. If you follow the running progression in minutes, write the minutes down that you run instead of miles. I’ve heard a lot of people run for a set time period, not just miles. For instance, if you run a leisurely 8.5 minute/mile and run for an hour, you will have covered about 7 miles. If you follow the attached training progression you will be progressing from about 18 miles a week up to 35 miles a week. Over the course of the summer you will have run about 270 miles, which is not terribly difficult, but can be challenging with summer vacation plans, and if you are new to running. For those of you who have been consistently running for several years without being prone to injury it will be beneficial for you to run up to 300-350 miles over the summer. Remember, if anyone feels that they are beginning to become injured as a result of running miles during the summer, back off running until you are healthy so that you can enter the season healthy. https://www.halhigdon.com/training-programs/more-training/cross-country/ Lions XC Nutrition: If you own a Ferrari and put diesel fuel in it, there is a small chance you will go anywhere. This may seem obvious, but when someone wants to be a competitive athlete and they don’t supply your body with proper nutrition, they will not and cannot perform at their best. I’m not saying going “cold turkey” on the foods that you love (i.e. ice cream, burgers, etc.) but you should make a conscious effort to limit yourself on what you eat. There are lots of runners who don’t really lose weight because they feel like since they’ve run, they can eat whatever they want. Well, this is partially true, but it’s common sense that if you eat more calories than you burn you will not lose anything. Runner’s World (www.runnersworld.com) has a tremendous amount of information with nutritional suggestions, recipes, etc. to help educate you on how to fuel your body. Here are some basic guidelines to follow: 1. DON’T SMOKE! This is obvious, but for some reason, I feel the need to put it as #1. 2. Drink lots and lots of water. Summer is obviously hot, plus water keeps your metabolism churning. When your metabolism is on overdrive, you are burning calories even when you aren’t running. 3. Try to stay away from refined sugars and starches (ex. Twinkies, white bread, etc.) – moderation is the key, but these foods will slow you down. Whole wheat bread, bagels, and pasta are good. 4. Try to eat lots of fresh fruits and veggies which are easy to get during summer months. 5. Don’t neglect your protein! Some runners think that all you need are carbohydrates, but protein is very important for fueling your muscles. Try to eat lots of LEAN MEATS such as chicken and fish and try to limit your burger intake. 6. If you eat fast food, please think about what you eat. Fast food can be healthy depending on what you order and where you go. THINK about whether what you are ordering will help you or hurt you during your training. SAFETY RULES WHEN TRAINING 1. It is always good to run in groups of at least two (in case of a sprained ankle, suspicious person, etc). 2. Carry a few bucks with you if you have to stop for a drink or something at a store and/or your cell phone for emergencies. 3. Always wear a reflective vest and/or lighting if you plan to run after dark anywhere near a road. 4. Always run toward traffic whenever possible (except on blind curves). This means run on the left side of the road. 5. If anyone causes you a problem, no matter how slight, promptly report it to your parents and the police.