Strength and Mobility

Please see the SAM videos on our Training and Racing Videos Page.  This is a series of increasingly difficult workouts designed specifically to support the strength and mobility needs of distance runners. 

These exercises will make up the bulk of our strength training during the 2018 season. Phase 1 is very easy, Phase 5 should be pretty taxing.  Try this progression

If you are an absolute Beginner, start with Phase 1 Easy
If you are not a beginner, but not in shape, start with Phase 2 Easy
If you are experienced, start with Phase 3 Easy.

Do these sessions 3-4 times per week.  Wait until you've done a session 7 times before progressing to the next level of difficulty.

Happy Running!
Coach B

Summer Training Guidelines

Summer mileage period begins Monday, May 28th

So, you want to have a good season?  Every step you take or don't take between now and November will go toward determining your ultimate level of success.  However, we don't want to waste any steps or do anything counterproductive.  We want to come into the season in August fit and ready to train hard.  We don't want to come in already tired.  How do we do that? You ask....Well, here you go.  Follow these simple guidelines and you'll be ready to rock in the fall.

1. Total Volume Is Very Important.  If you want to run fast for extended periods of time, you need to first build a solid base.  The large volume of easy miles you do during the summer builds strength in your bones and tendons that allows them to handle more intense training later.  Some of you have been injury prone.  For you, do doubles.  Break your daily mileage into smaller chunks so that it is not an overload.  Wanna get 7 in today?  Not feeling that great in the morning?  Run 4 easy then come back with 3 in the evening.....It's that simple. How much should you run? That will differ for each person.  In general, you should aim for 10 miles per week more than your previous season.  Check last year's mileage spreadsheet listed below and use that as your guide for how much to run this season.  I would be very happy if All 7 Varsity Boys achieve at least 500 miles this summer.  Likewise, I would also be very happy if All 7 Varsity Girls achieve at least 400 miles this summer. 
2. The Speed You Run Is Not That Important.  I know, I know..... "Coach, if I want to run fast, shouldn't I, you know, Run Fast?"  The answer during the summer is "It depends".  It depends on how you feel that day.  If you're feeling good, go ahead and accelerate for the last few miles of one of your runs....call it a progression run if you like.  If you're feeling tired or sore, just get the easy miles under your belt.  This does not mean that you should go out and do all your mileage at a super easy slow as heck jog.  I just don't want you looking at your watches every half mile on an 8 mile run to see if you're on pace to run a fast enough time. 
3. What Kind Of Other Stuff Should You Be Doing? Well, you should be doing stuff that makes you a well rounded athlete....but I'm mostly going to leave that up to you.  Apart from strides and core, you have a lot of freedom to do other sports or types of cross training.  Do you like lifting weights?  Go for it!  Like Basketball? GREAT!!! hoop it up with some buddies.  The season in high school that I went from being a 19:30 type 5k guy to a 17:09 type 5k guy, I ran about 35-40 miles a week but cycled around an additional 70-100 miles a week in the hills around the bay area.  
4. Set Weekly Goals For Yourself And STICK TO THEM! Get a calendar, fill in each of the days with the mileage you ran that day.  Did you do 40 miles last week? Good job, set the goal for 45 next week.  Did you just record 3 weeks of higher mileage than you've ever done?  No problem, set the goal to have an easy week and recover.  Add up your weekly mileage starting Monday and ending Sunday and text it to me at the end of each week.

Over the next couple of days, I will be posting more information about the upcoming summer of awesome training.  Check back frequently.  

Here are your mileage totals from last season. 

Check them out so that you can set realistic goals for this season

2017 Summer Mileage 

Page 1 is last summer

Page 2 represents the season starting the week of TVL #1 Sorry, but I stopped entering mileage to the spreadsheet after TVL finals.

Here are your mileage totals from track

2017-2018 Winter and Spring Mileage

Week 1 for this period began the first week of December

Week 22 was the week of League Finals

FLASHBACK

So, I signed up for google sync and my hard drive vomited all kinds of files up to the cloud that I'd forgotten I had on there. Many of you have heard the story about how tough guy wrestler and future United States Marine, Max Ortiz was laid low with a broken scapula by 85 pound Aubrey Fisher during a hardcore game of capture the flag against Woodland High at our 2009 cross country camp.

Notice the joke about the road having "no shoulder"

In reality, that break ruined Max's season and probably kept us out of the state meet. He came back late season but was not in shape. Surprisingly, we still finished 4th in section that year.