Sand Dunes 2012

Track

It would be a good idea for CC runners who aren't running track, and don't have anything to do after school, to join. Its super fun and its a great way to stay in shape.

Runner's High

Running today I found why running is truly amazing. It was one of those days were it hurts really bad and your body is yelling stop, this hurts! But you push through the pain and drop into that wonderous running high. Every little thing went away and it was just me, my shoes, and the peaceful outdoors. I think anyone can push through the pain and feel the freedom I felt today, its just a matter of mind over body. Cross Rocks!

So True

"No matter how slow you go, you are still lapping every one on the couch."
-Unkown

An Awesome Running Quote

"In running, it doesn't matter whether you come int first, in the middle of the pack, or last. You can say 'I have finished.' There is a lot of satifaction in that."
- Fred Lebow

I love this quote!
Mikaela

A Short Compilation of Quotes

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
~Jesse Owens

"The gun goes off and everthing changes... the world changes... and nothing else really matters."
~Patti Sue Plummer


"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
~Peter Maher, Canadian marathon runner


"Every day is a good day when you run."
~Kevin Nelson

"When it's pouring rain and you're bowling along through the wet, there's satisfaction in knowing you're out there and the others aren't."
~Peter Snell

Winter Training Schedule

This training schedule will take you to the start of the track season. Week 1 corresponds to 2 weeks after the state cross country meet.

Week 1
Sunday - Off / Cross Train
Monday - Cruise Intervals: 7 min easy, 3x4min w/1min rest, 7 min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 3 miles, Start slow then build

Week 2
Sunday - Off / Cross Train
Monday - Threshold: 7min easy, 15min threshold, 7min easy
Tuesday - Lift/ Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 3 miles
Friday - Life / Cross Train
Saturday - Long Run: 4 miles, Start slow then build

Week 3
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 5 miles, Start slow then build

Week 4
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Lift / Cross Train
Wednesday - Speed: 5min easy, 5x1min w/2min rest, 5min easy
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 4 miles, Start slow then build

Week 5
Sunday - Off / Cross Train
Monday - Threshold: 7min easy, 15min threshold, 7min easy
Tuesday - Lift / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 5 miles, Start slow then build

Week 6
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 4 miles
Friday - Lift / Cross Train
Saturday - Long Run: 6 miles, Start slow then build

Week 7
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x6min w/1min rest, 5 easy
Tuesday - Lift / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 5 miles, Start slow then build

Week 8
Sunday - Off / Cross Train
Monday - Threshold: 5min easy, 20min threshold, 5min easy
Tuesday - Lift / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 4 miles
Friday - Lift / Cross Train
Saturday - Long Run: 6 miles, Start slow then build

Week 9
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 5 miles
Friday - Lift / Cross Train
Saturday - Long Run: 7 miles, Start slow then build

Week 10
Sunday - Off / Cross Train
Monday - Threshold: 5min easy, 20min threshold, 5min easy
Tuesday - Lift / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 4 miles
Friday - Lift / Cross Train
Saturday - Long Run: 6 miles, Start slow then build

Week 11
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Lift / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 5 miles
Friday - Lift / Cross Train
Saturday - Long Run: 7 miles, Start slow then build

Week 12
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 6 miles
Friday - Lift / Cross Train
Saturday - Long Run: 8 miles, Start slow then build

Week 13
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Lift / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 4 miles
Friday - Lift / Cross Train
Saturday - Long Run: 6 miles, Start slow then build build