Hello Cross Country Team,
   I hope all of you are running this summer,  I can not stress how important it is to have a strong base before the season starts.   However this does not mean working out can not be fun.  Often it can seem mundane to simply run the allotted time each day, so you could change up your work outs.  This can be done by running with friends and family, running a different route such as a trail, or combining biking or swimming with running.
            I am looking forward to a great season, you are all great athletes and it is an honor to be on a team with all of you.

The Last True Week of Summer .... Practices

Hello Runners,
This week is the last week of normal summer cross country practices.  Next week there is the mandatory meeting on Monday (you will probably be running) and then you are left to your own devises to tackle the most challenging week of running asked of our brave runners all summer. 


In case you forgot this important fact over the summer or just don't like lugging a water bottle around (I really don't).  YOU NEED TO HYDRATE!!!  This hasn't been a huge issue this summer because of the amazing coolness, but as we get into August and then September, the hottest months of the year, water is going to have to be your best friend.  However you should be aware that too much water is not a good thing.  If you have too much water in your body you can become "dilute" and sick.  Please note two or three water bottles of water will not kill you,  you should be definitely be drinking one each day you run. 


Keep up the good Running,
Kate

Concerts on the Square

Hello Everyone,

This Wednesday the high school cross country team is going to be running and then watching the concerts on the square.  And I am so excited!!!!  The concerts on the square are so much fun.  The guest artist this week are the Shamrocks.  They are a group that combines modern music with classical music.  This is bound to be a great time.  

I hope you are having a great summer and running up a storm, 

Enjoy your day off from running,

Kate

Hi Runners!!!

We now have the blog up and running for the 2014 season!! I am very excited about this season and the potential for the boys to run as a team.

How has everyone's runs been going?  My runs are going well, as most of you know I live in the country and each time I run, I run by wheat, soybeans, corn, cows, ponds, and red wing black birds who may dive bomb you because they are nesting and think you are going to hurt their chicks.  It is very fun to run by cows and hear them pulling up the grass.

On Wednesday Coach Klein mentioned a 5 mile race from Black Earth to Mazomanie on August 9th.  This could be a great and fun thing for the High School team to do it is called Depot to Depot.

I hope to see you this week at practice,

Happy Running,

Kate

Week 4 workouts

Week Four Workouts

Good Luck!

Week 4	Location	Workout	Core
Mon.  July 1	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	: 16 p-ups, 26 crunches, plank 30 sec x2
Tues. July 2	Oregon Pool: 12:00 – 1:00    (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Wed. July 3	NO PRACTICE: RUN AT HOME	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (1-2 mi threshold- 85%)	See Monday
Thurs. July 4	At home	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. July 5	Run at home	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	See Monday
Sat. July 6	FUN RUN!!!! Hineline's house	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (2-3 mi threshold- 85%)	See Monday
Sun.  July 8	REST

Week 3 --- Add Pace

Week #3	Location	Workout	Core
Mon. June 24	Captains’ Practice BOCC 8:00am – 9:15am	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 70%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Tues. June 25	Oregon Pool 12:00-1:00	30 minute Lap Swim AND/OR (Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home)
Wed. June 26	Coaches’ Clinic Lake Farm 7:00pm – 8:30pm	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 1 to 2 miles threshold – 80%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Thurs. June 27	Oregon Pool 12:00-1:00	30 minute Lap Swim AND/OR (Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home)
Fri. June 28	Home	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 70%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Sat. June 29	Home	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 1 to 2 miles threshold – 80%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Sun. June 30	Bike at aerobic pace	6-10 miles

Week 2 -- Build Your Fitness Routine

Week 2	Location	Workout	Core
Mon.  June 17	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners:   Run 5/ Walk 2.5 x 4 Year 2: 2-3 mi Year 3+: 3-6mi (easy)	12 p-ups, 22 crunches, plank 40 sec x2
Tues. June 18	Oregon Pool: 12:00 – 1:00    (cost: $1.50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Wed. June19	Coaches' Clinic:  Lake Farm Park  7:00pm – 8:30pm	Beginners:   Run 5/ Walk 2.5 x 4 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Thurs. June 20	Oregon Pool: 12:00 – 1:00    (cost: $1.50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. June 21	Run at home	Beginners:   Run 5/ Walk 2.5 x 4 Year 2: 2-3 mi Year 3+: 3-5mi (easy)	See Monday
Sat. June 22	Run at home	Beginners:   Run 5/ Walk 2.5 x 4 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Sun.  June 23	REST