Pre-Season Training: Week #6

We're running on Tuesday & Wednesday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!

We will NOT be meeting next week, but I'll send out a running schedule for everyone and then we'll meet again during the second week of Winter Break.

If you can't make a pre-season session, here are the running times/workouts:

Monday (on own)

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Wednesday

1. 8 x 1 minute at 75-85% max HR

2. This is 156-178 bpm

3. 1 x 2 minute at same pace (if we have time)

4. This is 156-178 bpm or 39 - 45 beats per 15 seconds

Thursday (on own)

1. Core Work: 2 x 10 Push-ups & Sit-ups

2. 25 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Pre-Season Training: Week #5

We're running on Tuesday-Thursday-Saturday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!

• Tuesday, December 9th
• Thursday, December 11th
• Saturday, December 13th
• ALHS Track
• 10 - 11 a.m.
• If the weather is bad we'll try to get in the weight room to run

If you can't make a pre-season session, here are the running times/workouts:

Tuesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 25 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Wednesday (on own)

1. 20 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Thursday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 25 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Saturday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Pre-Season Training: Week #4

Sorry for the delay in communication this week, I've been out sick but we're back to training. Make sure to stay up-to-date with your running!

Here are the running times/workouts:

Monday

No Practice

Tuesday

No Practice

Wednesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Thursday

1. 15 minutes

2. Light jog, conversation-pace (no walking)

Friday or Saturday (on own)

1. 20 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Pre-Season Training: Week #3

Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!

• Monday, November 24th
• Tuesday, November 25th
• Wednesday, November 26th
• ALHS Track (meet at caboose)
• 10 - 11 a.m.

If you can't make a pre-season session, here are the running times/workouts:

Monday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 15 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Wednesday

1. 15 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Thursday, Friday, or Saturday (on own)

1. 15 minutes

2. Light jog, conversation-pace (no walking)

State Meet Photos & Merchandise

 State Meet Competitors & Parents:

The professional photos from the 7th & 8th Grade Cross Country Post-Season Invitational are now available at the links below. Additionally, if anyone did not get merchandise at the event, it can be purchased online from EA Graphics. 

Photo Link: HERE

Merchandise Link: HERE

Pre-Season Training: Week #2

Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!

• Tuesday, November 18th
• Wednesday, November 19th
• Thursday, November 20th

If you can't make a pre-season session, here are the running times/workouts:

Tuesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 10 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

5. Get heart rate up, but keep it at 10 minutes

Wednesday

1. 10 minutes

2. Light jog, conversation-pace (no walking)

Thursday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 15 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Friday or Saturday (on own)

1. 10 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

End-of-Season Notes & Pre-season Training

End-of-Season Notes:

• State Meet competitors: 
• If you left any apparel at the OHSAA Invitational, I have it in my classroom (washed and dried). I'll keep it here for another week, then I'll be moving it to the Learwood Lost & Found.
• I have the programs left over from the meet as well, feel free to stop by and pick one up if you don't have your copy.
• All runners: 
• If you haven't turned in your uniform, please do so! You can turn in washed uniformed to Coach Marlow in his classroom (labeled with your name and in a bag). Looks like we've got almost all uniforms.
• We will be updating our team's records by our showcase (right around the corner from my classroom) and the front hallway (by the collage of team pictures).

Pre-season Training:

• For those athletes interested in resuming training, we'll be meeting next week.
• Pre-season sessions will generally be Tuesday, Wednesday, and Thursday. We'll text out schedules on a weekly basis but those will be the typical days we meet. This week's schedule will be:
• Tuesday
• Thursday
• Run on own on third day (no practice Wednesday)

• We'll meet from 3:15 - 4 p.m.
• We will also go over core training to do as well (two days per week).
• All are welcome! Potential runners not involved in the fall season are allowed to join.
• If you cannot attend a session, or are training elsewhere, that's fine! We'll post our workouts for athletes so they can keep up with their training.
• Lastly, if you are interested in indoor meet opportunities, SPIRE has an indoor track schedule (see below).
• Any questions, let us know!