Good morning TNHSXC family. It's been a great start to summer with upwards of 15 kids showing up for summer practice sessions last two weeks. When I was coaching in a considerably larger XC program, we never had numbers like that for voluntary summer training - outstanding!
Coach Adams is holding practice as I write this - many of our crew, myself included, are on vacations this week. He will have practice again tomorrow then we will take a break for the KHSAA mandated dead period.
This dead period training schedule -
Monday - mile cruise tempo repeats (run one easy mile, run a brisk mile then rest for 5 minutes - repeat 3-4 times, run one easy to cool down) = 5-6 miles running
Tuesday - 5-7 miles LD pace
Wednesday - :45-:55 Fartlek
Thursday - 3-5 miles easy
Friday or Saturday - 6-8 miles LSD pace (take the alternating day OFF)
Sunday - OFF
Next week, just repeat with slight increases in the mileage of the long days.
The most important thing for the next two weeks is that you are doing SOMETHING! The "A" goal should be to hit every workout, "B" is to make 3 or 4 per week (make sure you do the long ones), "C" - get off your couch and go outside. Climate control kills!
2015 Running Camp
We are excited to launch a new format for camp this year. All schools in Nelson County will be able to attend, and it is shaping up to be an amazing week. Beyond the schedule attached, our varsity runners will be training in the morning or evening each day of camp, essentially running a two-a-day schedule that week. Please spread the word, administrators and front office folks especially. It has been shared all over Facebook, and it is going to be an awesome opportunity for the entire running community of Nelson Co.
There is also a Google form for signing up that probably won't work on the link, but here it is:
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Nelson County Schools Running Camp 2015 - Registration
The XC programs of Thomas Nelson, Nelson County, Bardstown and Bethlehem are proud to bring this opportunity to the young people of our area. Camp sessions are from 9-11:30, July 13th - 17th. Cost per camper is $35 payable upon arrival at orientation. With further questions contact matt.hoyes@nelson.kyschools or dan.bradley@nelson.kyschools.
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That's all for now. All of this stuff will be on the blog as well - Happy Running!
Matt
