Welcome to the 2023 SUMMER MILES. Please read all the INFORMATION on this POST!
Message will be after Critical Information,
1. This week May 29th to June 4th runners will be on their own for running. NO Coaches will be at practices this week. You can get together with other runners if you would like. (SUNDAYS REST DAYS)
2. Please get on STRAVA. This app will help you keep track of your miles. STRAVA weekly report runs Monday to Sunday. SO, you will have to ADD miles ran on Saturday May 27th to this upcoming week. May 29th to June 4th. Any issues please let me know.
3. Record your miles on the BLOG using the 2023 SUMMER LINK it is on the left side of the blog under links, it is the first link listed. You should have access to type your name and miles on the google doc's sheet. Any issues please let me know.
4. Runs this first week should ran comfortably. Get some miles in. (Don't Destroy yourself or your body trying to get CRAZY miles this week,
5. Parent and Runners meeting JUNE 5th Murray High 6:30pm. Front of school (had to Modify meeting place because of Summer Hours) instead of Meeting in Room #117 We will meet out in the front of the school in the Quad.
6. Make Sure you get a PHYSICAL done on JUNE. This will last you the entire school year. ALSO please get registered on register my athlete. LINKS on the left side of the BLOG under the FYI links.
The QR Code below is for the Murray
Cross-Country BAND APP. This is the platform where communication along with the
sending and receiving critical information will take place. We will use this
BLOG to continue to provide links, and detailed messages for the runners
and parents. Any questions please send us a private message on the APP,
and we will respond.
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.
Another
reason why summer mileage is important is because all of that long running
strengthens your muscles, tendons and connective tissue. Conversely, if you
haven’t put in some good summer mileage, you’ll have a high probability of
getting injured as you try to keep up with your fitter team members; eventually
the stress on your muscles and tendons catches up with you, and you’ll strain a
muscle, or get tendonitis, which effectively puts you out for the rest of the
season.
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 overtrain.
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.
