Team's Weekly Activity
Monday, August 18, 2025
Time Trial Teams
Saturday, August 9, 2025
Saturday, August 2, 2025
First Week of Practice
OK Team! Here We Go!
We've had a great summer of training and now it's time to crank it up for real. I want to get some information out about the first week. Please take a look at the training groups that I've assigned you to
Training Groups
- Monday - AM Groups 1-4, PM Groups 1-3 and Group 5
- Tuesday - AM Groups 1-4, PM Groups 1-3 and Group 5
- Wednesday - AM Groups 1-4, PM Groups 1-3 and Group 5
- Thursday - All groups: PM 7th period. Team meeting in Reeder Hall then afternoon workout
- Friday - All groups: 7th period. afternoon workout.
- Saturday - OYO mileage. Advanced groups encouraged to meet up for long run (see schedule)
- Sunday - Off or very easy.
Week 11 Workouts
Monday, July 28, 2025
One Week Until Practice Starts
Hey Team!
- We will work out at 7:00 AM on M,T,W of next week (Aug 4-6). Veterans will also have afternoon shakeouts for heat acclimation on those same days. If you can't make it to school twice, come to the morning workout and run in the heat on your own in the afternoon. School starts on the 7th and we will practice during 7th period from that point forward.
- Freshman Roundup is Wednesday. I will be contacting a few of you about recruiting and trying to build our team. We didn't have a ton of freshmen running this summer, so finding some more enthusiastic athletes is essential
- You MUST finish your athletic clearance. Most of you have done this already. If you have not GET YOUR PHYSICALS AND GET THEM UPLOADED. From this point forward, no athletic clearance, no practice, no compete.
Last week of summer training
- Mostly, you just need to keep your mileage high. This is the most important time of the season to keep it up. It's going to be really hard the first couple of weeks of school, and I've planned for a dip in your volumes during that time. So, use these next 10 days wisely.
- This week, you need 2 harder sessions.
- Session 1: It's time to do something a little faster. You've got options. Veterans should aim for 400m repeats with 2 minutes recovery. Go about 4-5 seconds faster per lap than you have been doing on your 3 minute intervals. This should not be hard, but should be your first taste of a realistic goal pace.
- Session 2: Make this a normal tempo run or threshold interval session. You've done a bunch of these this summer so you should know what you're doing by now (veterans)
- Newbies try to make 2 of your runs this week progression runs, finishing with about 5 minutes of fairly hard running. Other than that, do strides and do mileage.
- All of you should make sure your doing strides at least 2 times a week in addition to the hard training days.
- On August 4th, we'll run our end of the summer 6 minute test to see where we're at.
Wednesday, July 16, 2025
Summer Fundraiser Donations Needed
OUR SUMMER FUNDRAISER IS TOMORROW NIGHT
I've created a sign up genius for donations of drinks. Any donations we get mean we don't have to buy them with team money. What I'm looking for are
- 6 cases of water (defined as a 24 pack)
- 2 cases of coke (Costo 35 pack)
- 1 case of sprite
- 1 case of dr pepper
- 1 case of diet coke.
If your son or daughter is going to camp, and yoy have a big cooler, please bring it to practice Thursday morning.
Please bring drink donations Thursday morning as well.
Sign up for Drink Donations Here
Monday, July 7, 2025
Good Job, Team!
OK guys, Check the summer mileage page.
We're doing really well. We've got 5 boys within striking distance of being in the 700 mile group! I talk a lot about how in 2022, we had our whole varsity group hit 700. OK, that was juast the varsity group. After that, there wasn't much happening. If I look now, I see a whole bunch of you on pace for 550-650.
On the girls side,
Melanie and Lizeth are KILLING IT!. We're going to see some big improvements from them. And, we're starting to get healthy with a number of other girls. For the girls side, we may be a little behind where we want to be right now, but as long as we all start gelling as a group and getting the volume up little by little, we're going to be very good. For the girls, it's important that we get those newer girls feeling like they're part of the team. Call them up for an easy run, it can be your double for the day. This is how we keep the ball rolling when a big chunk of seniors graduates this year.
As far as mileage goes, Here's where you should be RN.
- 700 = 294 @ 6 weeks - If you're at 270, RN, you're in good shape.
- 500 = 210 @ 6 weeks - If you're at 190 RN, you're in good shape.
- 300 = 126 @ 6 weeks - If you're at 115-120 RN, you're in good shape.
The next 5 weeks ideally should be your highest volume block of the season
Sunday, June 22, 2025
Peak Mileage and Summer of Malmo
OK, Team. We're 4 weeks into the summer and things are going WELL
Where do we go next?
How will this look?
How will this look? Part II
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Shane the Bullet Train |
- Week 1: 38.5
- Week 2: 45
- Week 3: 46
- Week 4: 50.
- Week 5: 42 (if he was tired from the first month), 50 if not
- Week 6: (OYO) 55
- Week 7: (OYO) 60
- Week 8: 55 Back with the team
- Week 9: 60
- Week 10: 60 (OYO)
- Week 11: 45 (first week of organized practice)
What about workouts?
Wednesday, June 18, 2025
Camp 2025 Updates
Hey Team
- Make sure you've got your physical and that it's uploaded to athletic clearance. If you don't have a physical yet, get one ASAP. Download the form from our athletic department page. Click the athletic forms link
- Bring your Deposit of $300 (that deposit won't be enough to pay for camp entirely, and that's where Fundraising comes in. If you are not selected for camp, you will get your full deposit back.
- Sell fundraiser tickets and participate in the fundraiser The fundraiser isn't just for camp, it's for the whole team. However, if you want to go to camp, you're going to need to sell tickets AND help serve food during the fundraiser. If we do well enough on the fundraiser, I will be able to return some of your deposits. Camp will cost the team in the neighborhood of $8000 this year
- Turn in a permission slip. I will get these slips out the week we leave for camp.
LOOK AT MILLS!!!!
In 1964, one of the greatest upsets in Olympic history happened when Billy Mills of the USA, sprinted past world record holder Ron Clarke to win the gold medal in the mens' 10000m run.
I bring this up because the video of him winning in a thrilling kick displays one of the only examples I can think of where a distance runner uses really good sprint mechanics during the final kick. I talked today at practice about the importance of constantly practicing, and rehearsing good running mechanics, so that when the time comes, and you're as dead as dead can be, you still can run powerfully and efficiently to move past your opponents.
Here is a sample week of Mill's training. When you see 110s, that means a 110 yard hard strider. Notice how he did these almost daily as part of a secondary workout.
Mon: A.M--2 mile w/u, 4 mile "tee to greens" on golf course 2 mile cooldown
P.M-- 2 mile warmup, 2 miles of repeat 110s, 1 mile cooldown.
Tue: A.M.--2 mile warmup; 1 mile repeat 110s, 2 mile cooldown.
P.M.--1 mile w/u 2 miles of sprint 150, float 70, in 8:50, 4 mile cooldown.
Wed: A.M.--3 mile w/u; 1 mile of repeat 110s; 1 mile easy; 4x 880s in 1:59-2:00 with 330 rest; 2 mile c/d.
P.M.-- 4 mile w/u; xc run on sand with 1.5 miles easy and 1.5 miles at race pace, 2 mile cooldown.
Thu; A.M--3 mile w/u; 2 miles of easy 110s.
P.M--whirlpool and rest.
Fri: A.M--1 mile w/u, whirlpool
P.M--14 miles easy
Sat: A.M--3 mile w/u, 1 mile of repeat 110s; 6 x 1000 yards (slower than race pace) w/330 rest; 1 mile c/d
P.M--4 miles easy; 4 miles hard, 1 mile easy 110s, 1 mile cooldown.
Sun: A.M--2 mile w/u 1 mile easy 110s, 1 mile hard 110s; 1 mile easy; 1 mile cooldown.
Total: 90 miles
Here's another good video, with a little higher production value. Note the crushed brick track (for those of you complaining about running on dirt at Hilmar.
If you're interested, there was a good movie made about Mill's life called Running Brave (he is Lakota Sioux Native American).