docs.google.com/spreadsheets/d/1FwEDzdILVaDEcLmqHQkRSCJxmRkYcJoj6NqLe-QraNk/edit#gid=0
You need your dcsd email to access.
Below is the training plan for June 29-July 5:
docs.google.com/spreadsheets/d/1FwEDzdILVaDEcLmqHQkRSCJxmRkYcJoj6NqLe-QraNk/edit#gid=0 You need your dcsd email to access.
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Attached are the mileage totals for week 3. Great Job Jags! Make sure you track every run on our Strava Team Site.
Mileage: summer_mileage_tracker__3_.xlsx Below is the link for the Week of June 22-28. You will need to access the plans by using your DCSD email.
June 22-28: docs.google.com/spreadsheets/d/1FwEDzdILVaDEcLmqHQkRSCJxmRkYcJoj6NqLe-QraNk/edit#gid=0 Strava Team Account: If you have not joined the RCHS Team account, please do so ASAP. Link: www.strava.com/clubs/662522 Summer Mileage Totals: We've done a great job the first 2 weeks! There's quite a few already past the 50 mile mark! Our plan is to slowly increase mileage each week to build an aerobic base that's critical to your success this Fall XC season. Also, make sure to get plenty of sleep and "fuel forward" following Maddie's expert nutritional advice. If you're just joining us, please keep track of all your runs on our Strava Team site.
Contact Coach Grant if you need help with Strava - [email protected] Week 1-2 Totals: summer_mileage_tracker__1__2_.xlsx Summer Mileage Week 1: Below is the link for our mileage totals June 1-7. We're off to a great start Jags! Big weeks from Bobby Scott and Frankie Stroud as they lead the pack.
If you still need help tracking your runs in our Strava Team Site below, please contact Coach Grant at: [email protected] Week 1 - 2020_summer_mileage_tracker-week_1.xlsx STRAVA - www.strava.com/clubs/662522 Nutrition Advice: Last Fall our team heard a presentation on nutrition by Maddie Alm, a former Monarch High School and CU Boulder XC athlete, who currently races professionally. Maddie went on to earn her Masters of Science Degree as a Registered Dietician and advises current Olympian/World Champion Emma Coburn, as well as other world class runners. Maddie is an expert when it comes to advice on "fueling your body" so it can perform at it's best. If you're really serious about performing at your best, it would greatly benefit you to follow Maddie's advice. Below are links to her "fueling forward" plan, Maddie's website, and Runners World article.
Handout - fuelingforward.pdf Personal Website - www.fuelingforward.com/ Articles::https://www.runnersworld.com/nutrition-weight-loss/a32147998/runner-diet-maddie-alm/# Our Summer/Fall XC Training Plans will be on my blog and are updated each week. To decide which group you're in during our remote training, please read the descriptions below. If you are unsure of which group, then reach out to one of the coaches.
These groups are mostly based on experience, however ability can also come into play when selecting the group best for you. Athletes may change groups based on their commitment to training. Placement in a group works best when there is communication between the athlete and the coaching staff. We do not want to hold any athlete back, in fact we want you to challenge yourself to reach your potential! However, on the flip side we also do not want athletes to do too much thus becoming injured or sick. If you have questions about what group you should be in, make sure you speak with the coaches. 2020 XC Training Plans: Group A These are athletes with 2-3 years of High School XC and Track experience that have trained consistently with minimal to no injuries. This is our highest mileage group. Boys in this group will eventually work up to 9 runs a week. During their highest mileage weeks (late summer through early October, JR/SR Varsity boys will being doing doubles 2-3 times a week). Girls in this group will run 6-7 times a week, with possibly more if they wish to try doubles. Group B These athletes have 1-2 years or more of High School XC and Track experience that have trained consistently during this time period. This group will run 6-7 times per week. Junior/Senior Boys in this group could possibly run doubles if approved by coaches. Group C These athletes are athletes new to high school, or new to running XC. This is our lowest mileage group. This group will run 6 times a week with Sunday's off. 2020 Summer XC Training Plans June 15-21: docs.google.com/spreadsheets/d/1FwEDzdILVaDEcLmqHQkRSCJxmRkYcJoj6NqLe-QraNk/edit#gid=0 |
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