Fueling Forward Handout: fuelingforward.pd
Maddie's Website: www.fuelingforward.com/
Maddie is a 2021/2023 Olympic Trials 5K finalist and CU All American. She has presented to our Jags XC Team in the past and is also available to work with athletes one to one. She is a leader in this field. Below is her website and a handout that is a great resource.
Fueling Forward Handout: fuelingforward.pd Maddie's Website: www.fuelingforward.com/
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Sleep: How Much Do Runners Need?
Great advice for the HS Distance Runner. how_much_sleep_do_runners_need.docx Making Varsity, It's Every Runners Goal: Attached is an article I found a couple of years back on this subject. It contains helpful tips on how to reach this goal, as well as great examples of athletes who made tremendous gains over their four years of high school cross country.
Making Varsity: making_varsity_xc.docx Below are a couple of helpful articles to get you excited for the upcoming the 2023 XC season! XC Facts and Terminology: for those of you new to cross-country, here is a guide to help you become more knowledgeable about XC! xc_for_dummies_rules_and_terms_.docx Making Varsity XC, It's Every Runners Goal! This is a great article for those athletes who wish to make the varsity squad. It shares inspirational examples of athletes who made huge leaps throughout their high school careers with hard work and commitment. making_varsity_xc.docx Winter Break Training: It is recommended that all athletes take two weeks off after the NXRSW race. This is a much needed and well deserved break, especially for those who have been training since early June. If you feel you need more than 2 weeks, reach out to Coach Davies regarding your plans. Starting December 5th, workouts will be posted under our distance training link. Most of your training will be on your own, or with a teammate, however we will have some organized team runs during December. That info will be posted next month.
Go Jags!!! Continental League Championship Oct 13: This will be the last meet in which all athletes are eligible to compete. Our top 7 runners will compete in the A (Varsity) Race, Runners 8-14 will compete in the B (JV) Race, and Runners 15 and on will compete in the C (Open) Race. Our top 9 runners will move on to compete in the Regional Championships the following week.
Things to think about: 1 - Our goal is to place as high as we can in every race at leagues! Our Boys Team set a preseason goal of winning all 3 Boys races. While our Girls team has been beset by injuries, finishing in the top 4 in each race is still within reach. 2 - The last 2 weeks of the season can sometimes see a lot of movement in our individual team rankings. For example, it's possible that an athlete who has been averaging around 12-13th on the team, end up being a Top 9 runner these last 2 races, thus making our Regional Team. If you're one of these "bubble" athletes (10-14), keep working hard!!! Regional Championship Oct 20: This is our State Qualifying Race in which our top 9 runners will compete. The Top 4 Teams from each Regional will advance to the State Championship the following week. State Championship Oct 29: Our top 7 runners will compete in the State Championships. We'll have 8 athletes train the week of State just in case one of our top 7 possibly become ill or injured. Our goal is to finish the year strong by racing our best during October's Championship Season! Go Jags!! Jags 22 XC Meet Results/Rankings: Each week you can see our team results and rankings posted here:
Team Rankings Through Rock Canyon Invite: tinyurl.com/RCXC2022TeamRankings Below are some great resources on topics that will help you succeed in Cross Country:
Nutrition/Hydration: Maddie Alm/Registered Dietician - Fueling Forward Maddie is a 2021 Olympic Trials 5K finalist and CU All American. She has presented to our Jags XC Team in the past and is also available to work with athletes one to one. Maddie's Website: www.fuelingforward.com/ Sleep: How Much Do Runners Need? Great advice for the HS Distance Runner. www.active.com/running/articles/how-much-sleep-do-runners-need LT Pacing: Below are ranges of LT paces based on "current 5K fitness levels." Obviously during the summer we are not racing so athletes don't have a current 5K time. Therefore the first few LT runs will be sort of an "experiment" in order of find that target pace. Another way to look at LT pacing is by effort expended,. For example LT is approximately 88% effort, hard but not all out. The most important thing is making sure the last 5 minutes is keeping on pace or even progressing down to a faster pace.
Current 5K Fitness Range and LT pace per mile: 16:00 = 5:41 16:30 = 5:52 17:00 = 6:04 17:30 = 6:15 18:15 = 6:26 19:00 = 6:42 19:45 = 6:58 20:30 = 7:15 21:30 = 7:35 22:30 = 7:56 24:00 = 8:30 25:30 = 8:58 26:45 = 9:28 28:00 = 9:55 Workouts: All athletes should take a break for two weeks, Nov 22 - Dec 5. It's been a long haul since we started this summer. It's important to refresh yourself physically and mentally before we start training for Track. We will start posting workouts on our site beginning Dec 6th. During the month of December you want to get with a teammate or better yet, teammates to start building a base of mileage. We will start Winter Track Camp Jan 4th so look for information coming out soon!
Training Plan for Nov 29- Dec 5: docs.google.com/spreadsheets/d/1RmXa3vilsuPT8fj_rgixl7r3lCbTCSQlyVnmC3ju6y4/edit#gid=0 |
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