2024 Summer Miles #1
Hello Runners and Parents.
This first week Saturday May 25th - Sunday June 2nd we will still be in school. June 3rd to June 16th you will be on your own. The team will meet on Monday June 17th together. Details will be posted on Sunday June 16th.
See you on Monday June 17h 7:00am meet at Pipeline Trail. The pipeline trail runs along the north slope of Millcreek Canyon. Meet By the Bowling alley parking lot of Olympus Hills Shopping Center. 4015 Wasatch Blvd Holladay UT 84124
Bring water. Also please sign up for a Strava account the FREE one.
Instructions on the left side of the BLOG under the LINKS section 5th link down.
Blog will be updated every Sunday afternoon.
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1. This week May 25th to June 2nd We will still be in school. June 3rd to June 17th runners will be on their own for running. NO Coaches will be at practices during these dates. 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 25th to this upcoming week. May 29th to June 4th. Any issues please let me know.
3. Record your miles on the BLOG using the 2024 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 May 30th Murray High 6:00pm. Meeting in Room #117.
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.
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