HRV Cross Country Banquet!
Tuesday, November 6th - 6 pm @ the HS Cafeteria
Potluck - Bring Food for 10 people
Freshmen - SALAD (pasta, bean,etc.)
Sophmores - Protein/Main Dish
Juniors - Green Salad (dressing too)
Seniors - Healthful Drinks (no soda:)
Coach Uhler - a HUGE XC Cake!
Let's celebrate our great season and all your hard work!
Congratulations to the Girl's State Team!
5th Place - 141 pts.
Grace Grim 1st, Sascha Bockius 10th, Lydia Gildehaus 30th, Madison Freeman 43rd, Althea Dillon 57th, Denali Emmons 58th, and Kailee McGeer 65th
GRACE GRIM - STATE CHAMPION 5A GIRLS!
18:40 - Focused and Steady!
November 5th - February 22nd
Hopefully you are ALL doing:
Nordic, Swimming, Basketball, Winter Track, or Wrestling
Try to run at least 3/days/week if you are doing other sports!
The following is a winter training schedule for those of you doing winter track:
Monday - Tempo Run - Work up to 20 mins.@ 85%
Tuesday - 40 min. Quick cadence. 10 x 100m Fast, grass. Lift Weights
Wednesday - Hill Repeats! The off-season is "hill season"!
Thursday - Revovery Run, 50-60 mins. Lift Wgts.
Friday - 15 min. w.u. - 15 x 200 grass, 15 min. w.d.
Saturday - Long run (50-70 min.) Steady,
Sunday - Day off.
Do 60-100 Push-ups/Abs DAILY, year-round!
Lift Weights 2-3 days/week (squats, dead lift, hamstring curls, upper body) I will open the weight room on Tuesday/Thursday after Winter Track
Long Runs are ESSENTIAL work-outs! Be Self-directed!
Maintain your fitness. Two days per week is better than nothing! All of you need to be out for TRACK!
SAMPLE TRAINING SCHEDULE
Sunday - Day off (if you ran long on Sat.)
Monday - Intervals, speed-work
Tuesday - Recovery, Mental Prep, Race Tactics, strength work
Wednesday - Race (no taper except for Nike, Concordia and Districts)
Thursday - Recovery Run, strength work
Friday - Tempo Run (80-85%) or repetitions (200's-400's) on grass
Saturday - Long run (50-70 minutes) Heart Rate below 150 beats/minute
REMEMBER, CONSISTENT TRAINING DETERMINES HOW SUCCESSFUL YOU WILL BE!
Ask yourself daily, "What have I done today to be better than my competition?"
Download the app, "Running Log" to your phone and keep track of your training. You could email me your training for review?
Questions? Contact Coach Uhler at email@example.com
1. Be Positive
3. Veggies, Fruits, Whole Grains, Lean Proteins