Woodbridge - Depart Thursday

 Hey Team.  Quick Update and Ideas to Pack

We're going to run from school before loading the vans on Thursday.  I'll have breakfast type foods for you guys to eat before we get in the van.  If you need to shower, I can make the locker rooms available.  We'll meet at 7:00 AM, run, eat, pack, and GO.  You'll want some sort of healthy snack to eat on the way down.  

2018 Team on the way to Woodbridge

We WON'T be stopping for lunch at a restaurant on the way down.  We've got a ton of bread and sandwich meat left over from Friday in my freezer at home.  We'll pull off at a rest stop and make our own lunch and save some cash.  

Items that you should bring.

• Racing uniform - Duh
• Running shoes, racing shoes, socks.
• Hughson gear - t shirts and what not.  Gotta show off who we are, ya know.  
• A couple pairs of running shorts and shirts.  We'll be doing a couple of training runs while we're down there. 
• Cash for a big breakfast on race morning and for a meal stop on the way home (we'll feed you the rest of the time.
• Toothbrush, toothpaste, shampoo, etc....
• Bring a towel to be safe.  There might not be enough at the houses.  

The houses I rented have almost enough beds for everyone.  One or two of you may need to bring a sleeping bag (Freshmen and sophomores)

If you have any other questions, double check the inventory I sent out to your school emails last week.  

Homecoming Parade and Game

 Hey Team.  We need to be on Whitmore at 2:00 for the Homecoming Parade.  I will have bags of candy for us to hand out to the kids along the route.  

If you are working the snack bar or selling raffle tickets, I will leave your names at the gate so that you can get in.  Here's who I have so far.  

Snack Bar, Early Shift - 4:30 to 7:00

Pat Kennedy

Lupe Prez

Linda Benham

Jeff Benham

Brad Bilson

Andrea Bilson

Paul Stites

Alice Conners

Brooke Wetenkamp

Jared Wetenkamp

Snack Bar, Late Shift - 7:00 to 9:30

Lilia Franco

Lupe Prez

Jenny Olsen

Kristen Combs

Lori Crim

Paul Stites

Jungmee Kim

Tony Aguiar

Paula Aguiar

Raffle Ticket Sales - Early 5:00 - 7:00

Sandro

Bobby

Rick

Adrian

Mason

Ryan

Jason

Raffle Ticket Sales - Late 7:00 - Halftime of varsity game

Mason

Bailey

Tucker

Maci

Sophie

TVL Opener - 9/4/2024

 What a Great Meet!

The Huskies went into the two varsity races at the TVL opener knowing that it was going to be a tough test of our fitness.  On the girls side, we knew we'd be pushed by Hilmar and on the boys side we knew Ripon was going to be very good.  When all was said and done, we'd come out with two hard earned victories.

On the varsity girls side, Sophie Benham ran only her 3rd cross country race in the last 2 years and won over a very tough Sidney Logsdon of Hilmar, leading the all of the Lady Husky runners to finish in the top 50% of the field.  After one meet, the TVL standings for Varsity girls are as follows.

1st place - Hughson

2nd place - Hilmar

3rd place - Ripon

4th place - Ripon Christian

5th place - Escalon

6th place - Sonora

7th place - Orestimba

Benham and Logsdon battle on a 105 degree day

On the varsity boys side, senior Bobby Nieto led a fast improving pack of underclassmen to outdistance Ripon by a score of 51-60.  As the season progresses and our young team gains experience we expect to only get better.  For the boys team, bringing our 5th scorer closer to our top runner will be of paramount importance.  We had a gap of 1:28 yesterday from our first to our 5th, but for teams like ours, a gap of under 60 seconds will probably be required by the end of the season.  #teamgoals

After the first meet, the TVL standings for varsity boys are as follows.

1st Place - Hughson

2nd Place - Ripon

3rd Place - Sonora

4th Place - Ripon Christian

5th Place - Orestimba

6th Place - Hilmar

7th Place - Escalon

Bobby moves up through the pack after falling early

Both JV teams placed 2nd on the day.  The girls were led by Allison Landeverde.  Allison, running in her first ever cross country race, placed 3rd out of 39 runners.  The boys were led by sophomore, Ty Swain, who also placed 3rd overall in his race

Allison running strong

After one meet, the TVL JV Girls Standings are as follow

1st place - Ripon

2nd place - Hughson

3rd place - Hilmar

4th place - Escalon

5th place - Orestimba

6th place - Ripon Christian

7th place - Sonora

Ty leads the JV race early on

After one meet, the TVL JV Boys standings are as follow

1st place - Ripon

2nd place - Hughson

3rd place - Escalon

4th place - Ripon Christian

5th place - Orestimba

6th place - Sonora

7th place - Hilmar

Week 15 Workouts

 Cut Back Week!

The first 4 days of the week will be pretty low volume.  Once we get to our day off from school on Friday, we start our building cycle for the next few races.  

Here's the week's sessions

Summary:

• Monday, if you can't make practice, do a short to medium distance progression run.  Finish pretty fast, but still comfortable on the last mile.  Otherwise come to practice at 8:00 AM
• Tue: Super short plus weights (can't neglect these bad boys)
• Wed: Meet
• Thu: No run (or morning shake out) PM, weights. 
• Fri: No school, medium long run
• Sat: Long run with tempo in second half.  Go hard, but don't over cook it.  
• Sun: off or very easy. 

Homecoming Snack Bar and Dinner Service Sign Ups

 OK, Team - We did great on the ticket sales.

Drive Through Servers (Athletes)

Now we need athletes to sign up to work the dinner.  You will be responsible for collecting tickets and handing out meals.  Please click on this link to sign up to serve meals.

We've also got the snack bar at homecoming (Parents)

Hi parents!  Homecoming is early this year.  It will be on Friday, September 6th.  We are in charge of the snack bar.  100% of money raised by the boosters club in the snack bar comes back to the athletic teams.  Please use this link to sign up to help.  Boosters is looking for 10-12 parents per shift and they ALWAYS allow us to take homecoming because we do such a good job of getting people to help.  

We also also get to sell raffle tickets at the homecoming game (Athletes)

Athetes.  If you went to camp, this is your chance to pay the team back for a little bit of the money it spent on you (Camp cost us over $3400 this year).  Our team gets to keep every penny of that it makes in the raffle. So sign up here.....and go ham selling tickets at the game. 

Team Pictures Next Friday

 Hot Off the Presses:

Team pictures are Friday 8/30 at 3:40 PM in Centennial Park.  This means we'll need to get our OYO runs in BEFORE team pics.  See email below for the the online order form link. 

Joel,

Good Afternoon, I hope your summer has gone well!!

As you probably know, Justice has scheduled your XC photos for next Friday, August 30th, with a 3:40 start time @ the Park.  The day is slotted as follows:

2:45:  Volleyball

3:40:  XC

4:15:  Flag Football

Now Onto:  Details/Specifics for the Photoshoot/Ordering (and bear with me!!):

1. Order envelopes:   Were sent to the school c/o Justice, if you haven’t already you know the routine:  Please pick those up from him and hand those out to everyone on all three (3) of your teams no later than next Tuesday the 27th so that they can take those home, fill them out (even if pre-paying on-line as it is our way of identifying frame # for printing purposes) and then remind everyone to bring those back on the 30th.
2. When everyone has their order envelopes filled out in advance it makes the shoot go so much smoother for everyone, however we realize some families/players will forget so our photographer will have extras with him.
3. I have set up your on-line pre-pay link (below).  This is open and thus can be sent out all your players/families as soon as possible.  Thanks for doing this for as you know we don’t charge sitting fees and cover our costs by packages purchased.
4. We leave the pre-pay link open for 48 hours after your photo shoot, but with this feature it is imperative that anyone that even thinks they or their family will want to order photos, take an individual while we are there.
5. We still accept exact cash and checks on your photo day.

 

Other than the above and below we should be good.  Thanks again Joel for all your effort in putting this together, we really appreciate the business, I hope your upcoming weekend goes well, do not hesitate to reach out if I can do anything else and we look forward to photographing your team once again!!!

Hughson XC On-Line Pre-Pay Link:   https://www.bay-sports-photography.com/hughson-xc

P.S.:  We are in the midst of a software transition as it pertains to our website/ordering system, just let me know if you have any issues with the link/ordering as we continue to tinker with the new software on the back-end!!!

Mike Westervelt
bay sports photography llc
western sales representative/manager
541.513.9377 (c)
707.775.6055 main office

Important Announcements

Team Uniforms Today

Your kids will be coming home with a uniform today.  Each athlete will receive a drawstring bag with the following items included: Racing Jersey, Racing Shorts, Jogging Pants, Hoodie, Sweat Pants.  All items are numbered so that your kids can keep track of their individual uniform pieces.

When washing the uniforms, please line dry the shorts and jerseys.  At the end of the season, please make sure you or your athlete returns all of the items he or she was issued.

First Meet Tomorrow

The Screamin' Scott Showdown will be held at Atwater High tomorrow morning.  Bus leaves at 7:15.  Our girls race at 10:00 and our boys race at 10:30.  Remember, athletes should only show up to the meet wearing Hughson Cross Country apparel.  If you feel it's too warm to wear the sweats or joggers, you can wear some black or gold athletic shorts.  

Speaking of the Screamin' Scott Showdown

I'll be bringing a check for $100.00 today to put in Hughson's donation bag for Stanco.  If you are able, please make a small donation to the work that Scott does.  

Fundraiser Ends Monday - Meals served Friday

Monday is the last day to get your fundraiser tickets.  We've already sold over half of them, but I still have about 40 left in my room (the rest are with the team captains).  Please remember to return all of your money and any (gasp) unsold tickets by MONDAY

Team Announcements - 8/19

Important updates after the first full week.  

We've had a pretty good first week of after school practice.  We're already getting ready for our first meet. 😀.  Please read through the following important announcements.  

Team Shirts Have Arrived

Athletes don't need to wear one of our PUSH shirts to meets, but I won't let them on the bus if they don't have some sort of Hughsson Cross Country shirt on.  If your students don't have any Hughson Cross Country gear, this is your opportunity to get them some.  Shirts are 15.00 each.  If you would like to purchase a shirt, please bring your money ASAP.  Checks can be made out to Hughson Cross Country.  I have some Large and XL shirts for parents who'd like one as well. 

Screamin' Scott Showdown

Meet location is Atwater High School.  Bus departs at 7:15.  Students will need to be wearing some sort of Hughson Cross Country shirt to get on the bus.  Racing jerseys don't count.  Most of use will be running in the "short course" race.  I may put a few select athletes into the "long course" race to get their first taste of a 5k.  Maybe not. The coaching staff will finalize the decision as to who runs which race by mid week. 

We will need a couple of parents to volunteer a pop up canopy.  Ours is broken, and I'm currently in the process of getting another one ordered.  

Screamin' Scott Collection Plate

As many of you may know, Scott Durham has covered and promoted high school distance running in our area for over 15 years. He runs the STANCO DISTANCE website and can be found at multiple meets per week taking photos to post to high Facebook page.  

He has also been giving $500.00 scholarships from his own pocket, been purchasing "County Athlete of the Week" T-Shirts, and doing much more for a number of years.  At last year's meet, coaches took up a collection in order to "pay it forward" for future recpients.  As a result, Scott was able to give 4 schoarships instead of one this year.  One of the was earned by our very own Cailin Kelley 

I'll be taking up a collection from Hughson to give to Scott at this year's meet.  You are under no obligation to donate, but if you'd like to, send money with your son or daughter this week (preferably with their money for shirts). Cash works fine, but if you'd like to write a check, make it out to Scott Durham.  If money is tight but you'd still like to contribute, I'm sure Scott would appreciate a kind note.  

Team Fundraisers

Jeez!  This whole post is about money 😠.  It takes money to do a lot of the things we do. And, I try to be mindful of my families' pocket books.  So most of our fundraising opportunities are pretty painless.  

• Drive Through Dinner. Neto's Catering: I think everyone of you will eat some sort of dinner on Friday, 8/30.  Why not make it a deliscious 1/2 chicken meal from Neto's catering.  My son's aquatics program did this a couple of years ago and the food was fantastic!.  I'll be sending kids home with tickets this week.  Meals are $20.00 each and the team will get to keep around $10.00 of that.  Please reach out to friends and family members who may also be interested.  I will need about 10-12 students to serve meals on August 30th.  

• Snack Bar at Homecoming Game / Raffle Ticket Sale: The athletic booster club asks each sport to work the snack bar at one home football game.  When the parents of the team work the snack bar, the students can circulate and sell raffle tickets.  The money from the snack bar goes to boosters, but the money from the raffle goes to the team.  We always get the homecoming game, because we ALWAYS have a great turnout of parents willing to work.  This year, homecoming is Friday, 9/6.  I'll be sending out a sign up link as we get closer to the date.  

• Hughson Supercross Invitational:  Coach K and I started this meet in 2007, and it's grown into one of the biggest meets in Stanislaus County (if not THE biggest).  This meet takes a village to put on and I'll be looking for volunteers as we get closer to the date.  The meet is by far our biggest fundraiser, so it's important that we run it well so that teams will come back year after year. Currently there are 40 high schools and 4 middle schools registered

Where does all this money go?

• End of the year T-Shirts, meet entry fees, uniform inventory replacement, team canopies, team trips and camps, Coach B's retirement account.....Just kidding, thanks for reading this far. 

Fleet Feet Cross Country Workshop and Shoe Fitting.

Proper Footwear is Important

Going to a running specialty store like Fleet Feet and getting fitted for shoes that work for your feet can be the difference between a good season and a season of foot and leg pain.

I want to let you know that Fleet Feet of Modesto is hosting a cross country workshop on both 8/10 and 8/17.  They will give you good info you need to know for the season and will be doing free shoe fittings. 

They want you to sign up online, so they know how many snacks to buy.  Yes, I said snacks!!!

Click here for more info

Welcome to the Program - Freshman Sign Ups

If you're reading this link, it's because your son/daughter signed up for our team at Roundup.

I'm always excited to to welcome new athletes to the cross country program.  I've been coaching the team for 25 years.  I've been doing it so long because I firmly believe that this sport is the BEST SPORT when it comes to teaching self reliance, determination, and healthy habits.  

Thing 1 - Athletic Clearance

You cannot practice until you have gotten an athletic physical and completed your athletic clearance paperwork through Home Campus.  If you do not yet have a physical, Click to this link on the HHS Athletics Page for our physical form and for contact info for chiropractors that can get you in quickly for a physical. 

This process needs to be complete and reviewed by the Athletic Director prior to the start of practice on August 5th.  Do not upload your physical at 6:45 AM on Monday and expect Mr. Futch to review it by 7:00.  Get on it NOW!

Thing 2 - Practice

New athletes, who have their physicals uploaded and reviewed on Home Campus will practice at 3:30 PM on Tue, Wed, Thu, Fri (8/6-8/9).

Thing 3 - 7th Period Sports PE

Once school begins, we will practice daily, beginning during sports PE, 7th period.  Athletes who are accepted onto the cross country team will have their schedules switched so that they are in my 7th period class.  We will meet in my classroom daily for instructions and announcements before heading out to the track.  

Athletes will only be moved into my sports PE class once they have been cleared to participate and attended 3 consecutive practices.  

Thing 4 - Please respond to my text message

If you're reading this post, it's because you got a text from me.  If your child is still interested in cross country, please respond to this text with the following info

Your Child's Name (Last, First)

Your Name (Last, First)

My athletes were supposed to write down your contact info on the sign up sheets using neat penmanship.  What I got is a list that looks like it was filled out by kindergarteners 😲.  You're lucky I could even read your phone numbers to send you the text in the first place.  

End of Summer Housekeeping - Important!

 Hey team.  Let's look at a few things that you need over the next 10 days prior to the start of daily practice.  

Thing 1 - Athletic Clearance

Please view this spreadsheet.  If your name is hilighted in yellow, you are not cleared to practice.  

You cannot practice until you have gotten an athletic physical and completed your athletic clearance paperwork through Home Campus.  If you do not yet have a physical, Click to this link on the HHS Athletics Page for our physical form and for contact info for chiropractors that can get you in quickly for a physical. 

This process needs to be complete and reviewed by the Athletic Director prior to the start of practice on August 5th.  Do not upload your physical at 6:45 AM on Monday and expect Mr. Futch to review it by 7:00.  Get on it NOW!

Thing 2 - The next 10 days of training.

You don't really need to do anything special over the next 10 days.  Make sure you keep the volume high and try to get the following runs.

• 1-2 long runs.  For the higher mileage kids you can do a long run tomorrow and again next Saturday.  For the lower mileage kids, you probably already did this week's long run when we were at Nisene.  If you're a lower mileage kid, you need only one more long run  in the next 10 days.
• 1 longer tempo run OR longer progression run.  
• 2-3 sessions of striders after an easy run (most of you should do 6 x 100.  Beginner types can do 4 x 100. 

So, your week COULD look like this.

• 7/27 - Long run or easy run
• 7/28 - Off or easy
• 7/29 - Easy Run + 6 x 100m strides.  Potential double in PM
• 7/30 -  Easy Run
• 7/31 - Medium long run with either long tempo OR progression included
• 8/1 - Easy run + strides. Potential double in PM
• 8/2 - Easy run + strides. Potential double in PM
• 8/3 - Long run
• 8/4 - Off or very easy
• 8/5 - Practice begins - 6 minute test.  Bring racing shoes. 

Thing 3 - Fundraising and Practice Schedule.

I'm finalizing a fundraiser drive through dinner with Neto's Catering.  All team members will be required to participate.  

I don't have our first week's schedule fully worked out yet, but we will practice DAILY at 7:00 AM.  Most of you will likely come back at 3:00 PM for short runs and heat acclimation.  Stay tuned for the first week's schedule.  

End of Summer Beach Trip

We've Had a Great Summer

Now let's finish it off with a trip to run in my absolute favorite place, The Forest of Nisene Marks State Park.  Then for good measure, after the run, Let's go to the beach!

One of the many trails at Nisene Marks

Anyone who has attended 5 or more practices this summer is eligible for the trip.  We have 26 seats in the vans available, so we should be good to go on space.

Here's a Rough Itinerary

7:00 AM - Meet @ HHS Back Lot

7:15 AM - Depart

8:30 AM - Bathroom Break at Casa de Fruta

9:45 AM - Arrive, Nisene Marks

10:00 AM - Run for up to 80 Minutes

11:30 AM - 5 minute drive to Seacliff Beach

11:40 - 2:30 PM - Hang out at Beach, Picnic, swim, etc....

2:30 PM - Depart Beach

3:45 PM - Bathroom stop at Casa de Fruta

5:30 PM - Arrive @ HHS Back Parking Lot.

Cost: $10.00 for food and park admission.  Just bring me cash

Here's the Names I Have So Far

Juan

Sandro

Sophie

Tucker

Jason

Ty

Eric

Sam

Bailey

Maggie

Allison

Tristan

Adrian

Shane

Mason

Maci

Ale

Noah

Bobby

Steven

Sophia

Diego

If you want to go, let me know ASAP on the Remind App. 

FYI, the two possible routes for you to run will be the Aptos Creek Fire Road OR the Loma Prieta Grade Trail. (see map linked above)

Quick Recap of Camp...and where we need to go as a team

We just finished one of our best camps ever.

.I don't say it was the best ever because we ran the most, or the fastest, or had the most fun.  I feel that this camp was so good because we made a LOT of progress as a team.  I feel like the group that came down the mountain on Saturday had a way better understanding of how to be successful in this sport than the group that went up the mountain last Monday.  

That being said, we still have a way to go.  Take a look at the 2022 summer mileage spreadsheet.  That boys group trained as well as any boys group I've ever had.  And by a lot of measures they ended up being our best team ever.  

Bear in mind that I've said numerous times that there is way more talent on this current team than there was on the 2022 section champion team.  Now it's up to you guys go see what you can do with that talent

In summary, we've made great strides.  There are now 13 athletes on the team that are far wiser about the process of becoming good at this sport.  If you didn't go to camp, try to learn from your teammates who did and let's have a great season.  

The Thing You Need Most

Address Your Weaknesses or Emphasize Your Strengths

Hey team.  Since we're in the 2 week dead period, then we have another week of team camp until we're all back together, this presents us with an opportunity for each of you to work on your weakest area.  Below, I'm going to describe how to fix a week area, or improve upon a strength,  and then put a list of names of kids that I think need to address that area.  Check to see where your name is and then make addressing your weakness your greatest priority for the next 3 weeks

Your LTP1 is too slow

Coach, what the heck is LTP 1?  See that blue line?  See how it doesn't go up until you reach a line labled LTP1?  That blue line represents blood lactate (we can just call it difficulty, fatigue, effort).  For people in this group, your fatigue level starts rising at paces that are relatively slow.  How do I know this? Because you're having a hard time holding onto a fast ish pace during your tempo runs.  Remember, if you make your easy pace faster, then you can run faster on all of you hard paces.

How do you make your easy pace faster? SLOW DOWN AND RUN MORE MILEAGE.  My suspicion is that for those of you struggling to increase your volume, you're running it too fast.  Running below LTP1 is not very hard.  Keep your pace to the point where you can speak in full, or almost full sentences during your runs and just go longer.  For this group, it's ok to drop to only 1 harder workout per week and really focus on upping your volume.

Ty, Jason, Noeli, Diego, Maci, Eric, Shane, Richard, Allison, Carlos, Ryan D, Tatiana, Tristan

You need to improve general strength and fitness

OK.  Maybe for you, you're running as much as you need to.  Many of our newer runners will fall into this category.  Your next step, before pouring on more mileage, is to make sure you're generally fit and strong.  For you guys, focus on the following exercises in addition to the running you're doing: Lunges, Air Squats, Push Ups, Planks, Side Planks, Back Planks.  Take 10 minutes do do these exercises every day.  Youre running will be better for it.  

Ale, Luke, Noah, Ryan S, Juan, Steven, Melanie, Gavin, Sandro, Bailey,  Sophia A, Aubrey, Landon, Tucker, Zeke (the last 3 of you need to run more too)

For you, things are going really well and we don't need to change anything

This should be self explanatory.

Bobby, Mason, Sam, Sophie B, Adrian (although you're a special case and we can talk at camp)

If you didn't see your name

You haven't been showing up or logging mileage.  I can't put energy thinking about how to make you better if you don't put energy into showing up or logging miles.  

Final Camp Roster

 Here it is!  The final camp travel roster

This was a hard choice this year.  If you didn't make the cut, it means you probably just aren't running enough right now. If your name moved up, or down the list from the last time, this is an indicator of how I feel you're doing this summer.  Take note!

Please read through the attached documents.

Pay special attention to the Camp Check List.  You will only be able to go once you have a YES by your name in all 3 boxes.  I must say that I AM DISAPPOINTED that so few of you took advantage of the two team physicals that were provided at the high school.  You will need to go seek out a physical on your own and get it uploaded to home campus before I let you get in the vans.  

Also, I'm going to have to raise the price again to $150.00 AND require that everyone who goes to camp participates in our raffle ticket sale at the homecoming game.  Food and lodging have gotten more and more expensive.  Please pay in CASH, as I use that cash to pay for groceries, fuel, etc..... while we are on the trip.  Whatever cash is left over will be deposited in the team account.  

Atwater Run for Independance

 Hey team.  I know I'm putting this up a little late, but there is a road race in Atwater on July 4th.  

Here's the link. 

Sometimes its fun to test your fitness half way through the summer.  We haven't had anyone go to this race in a while, but it could be a good opportunity to break up the monotony of the summer with a hard run. 

If you're experienced, I'd say go for the 5 miler and treat it as a hard tempo effort for the first 3.5 miles or so.  

Plan for the Next 2 Weeks

 Unfortunately, I'll be out of town.

Starting on Tuesday, I'll be vacationing in Colorado.  This summer, that time fram was the only time that worked out where my son was off work and we could travel.  Sorry.  I'm going to publish the next two weeks of workouts.....Plus, I've already typed the sheets up and will give them to Coach K on at practice on Monday.  

6/17 - Tempo run in Arb (we'll do this 3 times in the next 2 weeks)

6/19 - Sprint training. Easy run + Drills + Wickets + Short Sprints

6/20 - Tempo run in Arb

6/24 - 3 min CV Intervals on the Track

6/26 - Sprint training.  Same as 6/19

6/27 - Tempo run in Arb

For the rest of the days, just fill in with as much easy mileage as you can do comfortably.  You should be approaching your peak volume

These last 2 weeks will be the deciding factor for who goes to camp.  Please check our Camp Page for a list of our tentative travel roster.  This roster can change based on your attendance and training over the next couple of weeks. 

Run easy to get fast?

Training Zones

At practice, I've talked a little bit about the fact that there are different physiological processes that your body relies upon to produce energy and that the greatest factor to improving those processes is to spend TIME working at the level that maximizes each process.  Take a look at this video, to help you understand how endurance athletes use TRAINING ZONES to help determine how hard they should be running (or riding in this case)

Zone 2 Training Benefits

Watch this video to help yourselves understand HOW training only at a lower intensity can lead to increased performance at a higher intensity. 

FYI.  In this video, they are using a 5 zone model. When I plan a lot of your training, I think in a 7 zone model.....no biggie, zone 2 is still the same in the 5 and 7 zone model. 

Your homework.....explain this graph

Your other homework......tell me how to find your training zone 2 and training zone 4.  (Hint, look at around the 12 minute mark on the first video)

6 Minute Test Results

Hey Team....check out the 6 minute test results on the mileage page.

Here are the highlights.

Boys Top 7

Bobby -1900

Mason - 1770

Sandro -1730

Adrian - 1720

Sam - 1700

Luke -1700

Erick - 1650

Total = 12170

I wanted to compare to last year's 6 minute test, but a bunch of people didn't run the June test, so I took our 7 best tests from ALL OF LAST SUMMER and added them up.

Boys Top 7 (2023)

Dom - 1950

Bobby - 1840

Levi - 1695

Israel - 1650

Shane - 1625

Ryan - 1620

Sandro - 1610

Total = 11990

This means that our boys, on the June test alone, averaged 26m per man further than the best 7 of the entire summer last year.....AND, we have a couple of potential big dogs that didn't even run the June TT this year.  

How about them ladies, you ask?.....EVEN BETTER

Girls Top 7

Sophie - 1650

Noeli - 1600

Ale - 1550

Maci - 1375

Sophia - 1350

Aubrey - 1350

Maggie B - 1330

Total = 10,205

Girls Top 7 (2023 - TVL Champions)

Cailin - 1550

Maggie S - 1550

Ale - 1520

Pearl - 1420

Noeli - 1400

Bailey - 1200

Maya - 1200

Total = 9,880

This means that our girls were a full 52.5m better per runner than the best results from the entire summer from last year's TVL championship team.  

Compare these results to the resuts from 2019 (one of our best boys teams ever and our girls were pretty good that year also).  That spreadsheet is sorted by results from the August test.  I think our boys could get pretty close to that by August and our girls are already there.  

Good stuff, Huskies!  Keep up the good work. WE'RE JUST GETTING STARTED

Summer 2024, Guidelines

Here We GO!!!!!

Hi team.  I was really happy with the turnout at our pre-season meeting.  It was great to see so many athletes excited about cross country.  Our best, funnest seasons are the years that we have lots of kids bought into the idea that they want to excel.  So let's talk about how to do that. I will use this blog to communicate information about the season to the team.  It's the easiest way for me to get large amounts of information out to everyone.   

For new athletes and parents, read through the "tips for newbies and parents" page on this blog to get started.  For everone else, let's start runnin'!

For all athletes and parents, check our nutrition page.  After all, you wouldn't put crappy gas in a race car, would you? 

When you report mileage, I'll be linking it to our Summer Mileage Page.  As of the time I'm writing this, 2023's infor is still posted

For this upcoming Week - Returning Runners

80-90% Week

Monday: 10 min easy + 8 x 1 min on 1 min off + 10 min easy

Tuesday: Long run #1 for the week.  Done during 7th period final.  I'll have snacks for you after. 

Wednesday: Very easy shake out as needed for mileage or Off

Thursday: Progression run.  Run out for 20-25 min easy, then turn around and come back at just below threshold pace. 

Friday: Very easy as needed for mileage + strides or Off

Saturday: Long run #2

Sunday: Off

Remember, you want to hit eighty to ninety percent of peak volume this week.  We'll back down a little for next week when we start workouts.  

For beginners

Simple, run as frequently as possible.  Make running a habit.  Don't make it hurt, or you won't want to do it.  All you can do is jog around the block one time, then just do that.  Your first goal is to get to the point where you can run around 20 minutes every day (or at least 6 days a week) without it wearing you out.  

Remember, write down your mileage on the calendar and send it to me on the remind app at the end of the wek.