Summer Miles 2021 #1

 

MURRAY XC SUMMER MILES 2021

Please be careful in HOW MUCH you start doing!  Do not just cram a lot of miles these first 2 weeks (especially if you are new or have not been running a lot lately). 

Build up and be patient!  It is nice to see you on Strava how our Group/Team is doing, and it should be a motivator for you, to want to get out there and run,

BUT NOT AT THE EXPENSE OF DOING TOO MUCH TOO SOON AND GETTING HURT! 

If you are unsure of how much to run...contact us Coaches (our contact info is on the blog’s “links” email/phone list).

Make sure you check out the LINKS to all our information about the Summer!!!!  We look forward to this amazing time...

WE LOVE THE SUMMER MILES RUNNING!!!!  Get excited...it is all about to begin!

Reminders for the Week:

1. Be smart about your miles this week!  More experienced kiddos can handle decent miles, and our Newbies, need to take it easy and build up slowly...DON’T OVER DO IT, ALL OF YOU!   

2. The Temperature is not going to allow us to “EASE” into the summer!  By Thursday, we will be at 95 degrees!  So, you probably know what we are going to tell you already...HYDRATE and HYDRATE, some more!  Do not put off you are running to later in the day...do it in the morning...get in good habits now to get up at a good time and go to bed at a good time.

3.  GET EXCITED ABOUT WHAT’S AHEAD!  Be realistic and never underestimate the opportunity or your ability to do something special!  It starts ONE DAY AT A TIME...THAT DAY IS TODAY!

  Here ARE some motivational running videos for you!

LET'S DO THIS!!!!!!!!!!!!!!!!!!

May 23, 2021

 Hello Everyone!! ONE week until SUMMER MILES!!

Let’s do this!!!

REMEMBER SUMMER MILES STARTS MAY 31 MEMORIAL DAY

Make sure you SIGN up for s STRAVA account as well as put you name down on the SUMMER MILES google doc. (Link is in the left side of the blog) 

List your Name, Email and Number on the Team/Email/Cell phone List. (Link is in the left side of the blog) 

PHYSICAL FORM A (Get done After JUNE 15 as well as sign up on register my athlete) 

Base Training: The What and Why

Base training is the first phase of a larger training concept called periodization, which involves a sequence of training blocks culminating in a single peak performance.

Base training is built around the slow, long-distance run. By running successively longer distances, runners build up their aerobic capacity by expanding capillary growth around muscle cells for efficient oxygen delivery. This gradual progression will also strengthen connective tissues and build up a runner's resistance to common running injuries.

Together, these physical adaptations prepare runners for more strenuous training and racing.

The pyramid shape allows the base to be widened or narrowed depending on your goals and timeline. 

Base training, however, does not have to be made up entirely of slow running.

Each phase is not strictly one-dimensional; the general focus is what's most important.

Don't be afraid to include hills, intervals or strength work in your training plan, but keep your focus on building up endurance at an easy pace.

Many runners find the base-building phase to be their least favorite part of training. The long runs are not only physically demanding, but also mentally exhausting. Sometimes it is difficult to stay focused and enjoy runs when you are out there for more than 30, 45 minutes to an hour.

But this too is part of the base-building phase. It takes extraordinary discipline and mental toughness to push yourself on race day. If you know you have done it in training, you can feel good about achieving your finish line goals.

But if you want to conquer longer distances, you should begin by building a solid running base.

Summer Miles, Be Uncommon!!! Don't just SHOW UP, Do the WORK!!

 

 

May 16th 2021

Hello Everyone!! What a great turnout for our XC meeting. We are excited for this upcoming summer miles and season. Today I have posted an Article on the importance of Summer Miles as well as two videos for you to watch in the hopes of Inspiring you to get out and run..

REMEMBER SUMMER MILES STARTS MAY 31 MEMORIAL DAY

Make sure you SIGN up for s STRAVA account as well as put you name down on the SUMMER MILES google doc. (Link is in the left side of the blog) 

PHYSICAL FORM A (Get done After JUNE 15 as well as sign up on register my athlete) 

Summer Cross Country Running:
Why Summer Mileage is Important

If you want to run your absolute best in the upcoming cross country running season, laying down a conditioning base by doing lots of summer mileage is essential. Without it you will not run anywhere near your full potential in your fall cross country races and your chances of injury are greatly increased.

Your racing peak is greatly determined by the depth of the fitness foundation you develop over the summer. Having superior aerobic fitness enables you to maintain your race pace over the cross country course, and still have enough left to finish fast. Running a solid summer mileage has dozens of physiological benefits including developing your maximal oxygen uptake (your ability to take in and process oxygen), improving your cardiac output efficiency (your heart’s ability to deliver and adequate blood supply to your running muscles), and greatly enhancing your muscle’s ability to process oxygen and store and utilize glycogen for fuel.

Contrast these great benefits doing summer cross country running with turning up at your first fall cross country practice out of shape. You’ll spend the entire season just regaining your aerobic fitness, so you performances will not even be close to what you could have done if you did your conditioning over the summer and arrived at your first workout ready for the faster training that your coach is giving you.

And here lies another of the major benefits of doing a good fitness base over summer. You’ll be ready for the higher intensity workouts like tempo running, track interval sessions, and fartlek workouts that your coach will be throwing you into almost immediately. The better your aerobic fitness, the less your body will have to tap into the anaerobic energy systems. This means you will not be fatigued as easy because your muscles are able to hang on to their glycogen fuel for longer, and you’ll be able to deal with lactic acid accumulation much better if you are in excellent aerobic shape.

The starting point for successful cross country running is to do lots of steady paced distance running from June through to August. Most of your summer running should be continuous aerobic running at a pace fast enough for you to improve your fitness (not slow jogging), but not so fast that you over train. One guideline that coaches use is that you should be able to talk while running.

Do as much of your summer cross country running on softer surfaces like grass, dirt roads or trails, and beaches. You should be running between 25 to 70 minutes every day, depending on your age and whether you have been running for a year or two previously. Include one long run every week to keep improving your base and run different distances every day to give your legs a break on the shorter days.

When possible, try to run with other teammates of your ability. And because you’re going to be racing cross country, you should get used to running hills hard during your summer training sessions. This will give you a big advantage over your teammates and competitors in your races because hill running develops endurance, cardiovascular fitness and helps strengthen your gluteals for cross country surface.

Enjoy these VIDEOS!!

May 11, 2021

  Welcome to MURRAY XC 2021 Summer Miles!! 

We are GLAD you are HERE!

 Coach Quarez, Bowen and Van Amen

   PHYSICAL Form A, Must be done after June 15th?

Summer Miles! HARC! BLOG!