9/4 email update

Good evening TNHSXC family.  We had a terrific showing at the Labor Day 5k/10k today. Five of the HS boys rocked the 10k, lots of PR's were bested and much hardware was earned.  We're missing a few from this pic, but this is most of us - Renegade Running!

I'd like everyone to take a second and follow or bookmark a couple of our online sites. First is tnhstrackxc.blogspot.com.  The second is our TNHSXC Renegade Running Facebook page.  It's much easier to quickly pop photos online and to give shoutouts that way.  These emails will still be my primary communication.  Also, if you would like to get group texts, please send me message at 502-827-4178.

The spreadsheet that you'll find below is also linked under the 2017 XC times tab on the blog.  I keep this spreadsheet updated all season long so kids can see their times and progression.  Love it or hate it, our sport is governed by time.  While I don't usually use the road races for XC PR's, since our meet that almost everyone was running got cancelled, I have included this morning's times.  

It is my hope that this inspires kids to focus on growth and to get competitive.  You want that spot - go get it!!!

	Tiger Run	Weeknight Warfare	Labor Day 5k/10k	Iron Horse
Marcus Bowling	17:57:00	18:00:00	38:54 10k
Clay Dones		19:23:00
Andrew Newton	19:35:00		39:25 10k
Ethan Vance	19:43:00	21:21:00	43:48 10k
Jake Humphrey	19:48:00	21:16:00	45:28 10k
Lane Hoyes			19:50:00
Isaac Goff	19:54:00	20:14:00	39:45 10k
Jackson Middleton			20:41
Nolan Brown		22:10:00
Carson Mouser		23:49:00	21:54:00
Tyler Hudson		23:46	25:20:00
Ryan Beck		24:27:00
Cameron Mattingly		26:06:00	28:06:00
Zach Mattingly
Sydney Newton			24:42:00
Tori Cecil			28:34:00
Devan Garagnani	29:59:00	29:10:00
Kristyn Broell		32:46:00
Nicole Williams		32:47:00
Jensen Garagnani		35:07:00
Lexie Goode		35:08:00
Caroline Janes
Faith Hamilton
Amelia Watkins
	Popsicle 1	Popsicle 2	Weeknight Warfare	Popsicle 3
Lane Hoyes	12:22	11:42	11:38
Jackson Middleton	12:54	12:31	12:13
Nolan Brown	13:14	13:21	13:16:00
Sam Mouser	15:25	14:27	13:18
Jonah Martin			18:05:00
Caroline Janes	15:47	15:18	15:31
Sydney Newton	15:31	15:56	15:20
Tori Cecil	17:36	17:59	16:57:00
Elementary 1k
Daniel Filiatreau	4:30	4:40
Eli Isabel	4:55	5:15
Emma Isabel	6:05	5:27
Jack Miles	5:47	6:03
Aubrey Hey	5:40	6:24
Adalyn Filiatreau	7:34	7:31

Wednesday, 9/6 Popsicle Races here at TNHS - will need the HS kids to stay and help.  

Our Renegade Running elementary/middle teams are growing - please continue to spread the word.  We've got awesome young runners beginning to train M, T and TH from 4:30-6:00.  In addition to the Popsicle Series the elementary runners will compete at Hillbilly, the Revolt and the Bluegrass Bolt.  

Saturday, 9/9 Iron Horse Festival 5k - we host this 5k road race.  Encourage all community members to come run.  Proceeds benefit the XC program and it's a great little festival.  We will need folks to run registration beginning at 7:00 a.m., and we need chute workers much like at the Weeknight Warfare. 

Training schedule -  we sometimes have to make adjustments, but if you're every wondering if an athlete should be training - the answer is probably yes.  If you're taking a bunch of days off right now, you won't be running fast in October.  

https://docs.google.com/document/d/1Tp-NzCXhBfZh44wpaaGk4dqWsy5C3xiqr5_IoTidn7s/edit?usp=sharing

2017XCtrainingschedule docs.google.com General Preparation Phase - June/July Monday Tuesday Wednesday Thursday Friday Saturday Sunday 5 First Day of Practice :25 easy GSM 6 3-6 mi. on XC course LSD 7 :35 easy on XC course 8 :30 Fartlek 4min. easy / 1min. Push 9 1 hr. ultimate frisbee 10 E’town Trail Se...

Here's to another short and busy week. 

Matt

2017 Schedule 


tnhstrackxc.blogspot.com

TNHS Track XC tnhstrackxc.blogspot.com Again, the training schedule is attached, but don't let the specificity of "workouts" sway you. As a default, always just build base by running easy miles, building ...