Find the week that has a long run closest to your last long run and start from there. Cross train - swim/xc ski/skate ski!
Week 1
Sunday - Off / Cross Train
Monday - Cruise Intervals: 7 min easy, 3x4min w/1min rest, 7 min easy
Tuesday - Off / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 3 miles
Friday - Off / Cross Train
Saturday - Long Run: 4 miles, Start slow then build
Week 2
Sunday - Off / Cross Train
Monday - Threshold: 7min easy, 15min threshold, 7min easy
Tuesday - Off / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 4 miles
Friday - Off / Cross Train
Saturday - Long Run: 5 miles, Start slow then build
Week 3
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Off / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 4 miles
Friday - Off / Cross Train
Saturday - Long Run: 6 miles, Start slow then build
Week 4
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Off / Cross Train
Wednesday - Speed: 5min easy, 5x1min w/2min rest, 5min easy
Thursday - Base: 3 miles
Friday - Off / Cross Train
Saturday - Long Run: 5 miles, Start slow then build
Week 5
Sunday - Off / Cross Train
Monday - Threshold: 7min easy, 15min threshold, 7min easy
Tuesday - Off / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 4 miles
Friday - Off / Cross Train
Saturday - Long Run: 6 miles, Start slow then build
Week 6
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Off / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 5 miles
Friday - Off / Cross Train
Saturday - Long Run: 7 miles, Start slow then build
Week 7
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x6min w/1min rest, 5 easy
Tuesday - Off / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 4 miles
Friday - Off / Cross Train
Saturday - Long Run: 6 miles, Start slow then build
Week 8
Sunday - Off / Cross Train
Monday - Threshold: 5min easy, 20min threshold, 5min easy
Tuesday - Off / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 5 miles
Friday - Off / Cross Train
Saturday - Long Run: 7 miles, Start slow then build
Week 9
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Off / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 6 miles
Friday - Off / Cross Train
Saturday - Long Run: 8 miles, Start slow then build
Week 10
Sunday - Off / Cross Train
Monday - Threshold: 5min easy, 20min threshold, 5min easy
Tuesday - Off / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 4 miles
Friday - Off / Cross Train
Saturday - Long Run: 7 miles, Start slow then build
Week 11
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Off / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 5 miles
Friday - Off / Cross Train
Saturday - Long Run: 8 miles, Start slow then build
Week 12
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Off / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 6 miles
Friday - Off / Cross Train
Saturday - Long Run: 9 miles, Start slow then build
Week 13
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Off / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 5 miles
Friday - Off / Cross Train
Saturday - Long Run: 8 miles, Start slow then build build
Saturday, December 18, 2010
Sunday, December 5, 2010
Winter Training
Here are a couple opportunities to train with a group this winter:
Mondays - Meet at the rec center at 4:07. We'll run (and you can lift weights afterwards if you have a membership).
Tuesdays and Thursdays - Meet at the pirate pit at 3:45. We'll lift afterwards.
Mondays - Meet at the rec center at 4:07. We'll run (and you can lift weights afterwards if you have a membership).
Tuesdays and Thursdays - Meet at the pirate pit at 3:45. We'll lift afterwards.
Saturday, November 13, 2010
2010 Turkey Trot
Thanksgiving Day
5 mile road run, 2 mile walk
10am start at the PLPOA Recreation Center
$20 entry fee, $35 on race day
Tuesday, September 14, 2010
Bayfield Meet
First I'd like to congratulate the girls on their first place finish in both Varsity and JV races. I'd also like to thank Zach for winning the tie-breaker against Bayfield. WOOHOO ZACH!!! Also thanks to Dylan for encouraging Zach to hunt some yellow socks, because everyone knows that they're in season!! Keep it up guys!!!
Sunday, August 22, 2010
Sand Dunes
I'm not sure if everyone in CC is part of this blog yet - but I just wanted to let you guys know that Sand Dunes was AWESOME and we are going to have a great year this year. I saw so many of you push yourselves and each other up Mosca Pass and up the dunes. All you freshman are so fast! And determined too. It was great to see how close we all are already! I am so excited for this season! We are all going to be amazing; I can feel it.
Tuesday, August 17, 2010
2010 Meet Schedule
9/11 - Bayfield
9/25 - Pagosa
10/2 - Mancos
10/9 - Cortez
10/16 - Monte Vista (League, last JV race)
10/23 - Cortez (Regional)
10/30 - Aurora (State)
9/25 - Pagosa
10/2 - Mancos
10/9 - Cortez
10/16 - Monte Vista (League, last JV race)
10/23 - Cortez (Regional)
10/30 - Aurora (State)
Tuesday, June 15, 2010
Dates and Summer Training
So far we've had great numbers for our Tuesday and Thursday group runs (7am at the Rec Center)! If you haven't made it yet, we'd love to see your face bright and early!
Make sure you get your physical and paperwork done during the summer so you will be able to practice in August.
Here are some important upcoming dates:
Aug 16: Official practice begins (you must turn in all paperwork to practice) - 7:00am at the highschool
Aug 17: Cross country parent meeting - , 6:00pm (location TBA)
Aug 19-21: Sand Dunes trip (depart 10am from high school)
Aug 30: First day of school
Sept 11: First scheduled meet
Sept 25: Home Meet
Oct 16: League Meet (last JV meet)
Oct 23: Regional Meet (state qualifier)
Oct 30: State Meet
Make sure you get your physical and paperwork done during the summer so you will be able to practice in August.
Here are some important upcoming dates:
Aug 16: Official practice begins (you must turn in all paperwork to practice) - 7:00am at the highschool
Aug 17: Cross country parent meeting - , 6:00pm (location TBA)
Aug 19-21: Sand Dunes trip (depart 10am from high school)
Aug 30: First day of school
Sept 11: First scheduled meet
Sept 25: Home Meet
Oct 16: League Meet (last JV meet)
Oct 23: Regional Meet (state qualifier)
Oct 30: State Meet
Tuesday, February 23, 2010
5K Race on March 13th
The local running club is putting on a 5K race and 1-mile fun run on 3/13/10. For those of you who are running track, we'll be in Farmington. But tell your friends and family about this event. For details go to: http://web.me.com/southsanjuan/The_Pagosa_Area_Running_Club/RACE.html
Also, there are some photos of you all on their site:
http://web.me.com/southsanjuan/The_Pagosa_Area_Running_Club/YOUTH_ON_THE_RUN.html
Also, there are some photos of you all on their site:
http://web.me.com/southsanjuan/The_Pagosa_Area_Running_Club/YOUTH_ON_THE_RUN.html
Thursday, February 4, 2010
Mills College Cross Country/Track News 2009-2010
Hi all!
I wanted to share my experience running in college after being a member of the Pagosa Springs High School cross country team (I graduated last year in 2009). To start, if any of you are interested in running in college, you should.
I'm a freshman (or should I say freshwoman? Mills is an all women's college.) at Mills College in Oakland, California. During my college search, there was a point at which all the small liberal arts schools I was considering began to look the same, so I began to look for things outside of the usual academics, etc. that mattered to me. Cross country was one of the most important. When I visited colleges, Mills made a positive impression as soon as I met Laura Davis, the head cross country and track coach. She introduced me to team members and took a walk with my parents and me on the trails while the team did their workout. She seemed genuinely interested in having me run at Mills. My experiences with the cross country coached at other schools weren't as good in that it seemed that the runners were treated by the coaches as numbers. After that, I chose Mills.
At the beginning of the fall semester, I arrived a few days early so I could attend the cross country camp at Point Reyes, on the coast, just north of San Francisco. This is something like our Sand Dunes camp. It was a hard three days of running, but the entire team welcomed me warmly. I discovered the nature of running for a Division III school. There are runners good enough to run DI, but there were also girls who had never run a step in their lives, but wanted to see what it was all about.
After the trip, and throughout the season, the team just grew closer. Because of the spectrum of running experience on the team, the competition between team members is at a minimum and everyone genuinely cares about her teammates. Laura, our coach, care about each and every one of us and tailors workouts to our specific needs. For example, it's always been easy for me to just go out and run ten miles or so, even if I haven't trained in a while, but I don't have much in the way of fast twitch muscles. Laura had me doing speed workouts all season, even if other members of the team had other workouts, yet we'd all be there, running together.
Towards the beginning of the season, I had trouble with low iron levels. This was probably due to the fact that I am a vegetarian and had tried to be a vegan after graduation. Because of the combination of being vegan, being female, and being a runner, my iron level kept dropping and my performance was severely affected, and I had to decrease my weekly mileage until my iron went back up. Though I was running significantly slower than I had my senior year of high school, my coach supported me through all of it.
After a season of hard work, my team won conference and quailified for the NAIA National Championships in Vancouver, Washington. Despite all difficulties, I was one of the top five runners on the team an got to compete as one of 300 runner's in the women's race at nationals.
Now that I have been taking iron supplements and go back to simple vegetarianism, with the occasional exception of grass-fed, free range, hormone/steroid free beef and a a winter break of solid training, I am back up to 60 mile weeks and am participating in track. Our first meet is in two weeks! I will be running the 5,000 and 10,000 meter races, depending on the meet. Since NAIA offers half-marathons and marathons in some meets, I will focus on these distances my junior and senior years of college.
Again, if you are at all interested, please consider running in college! Take advantage of as much coaching as you can! When it came to coaching and team dynamics, I could not have had a better season. Continuing your running career, especially at a smaller school that is more oriented towards academics, is fun and most certainly fulfilling.
I hope everyone is doing well and keeping up with winter training! Good luck next fall!
I wanted to share my experience running in college after being a member of the Pagosa Springs High School cross country team (I graduated last year in 2009). To start, if any of you are interested in running in college, you should.
I'm a freshman (or should I say freshwoman? Mills is an all women's college.) at Mills College in Oakland, California. During my college search, there was a point at which all the small liberal arts schools I was considering began to look the same, so I began to look for things outside of the usual academics, etc. that mattered to me. Cross country was one of the most important. When I visited colleges, Mills made a positive impression as soon as I met Laura Davis, the head cross country and track coach. She introduced me to team members and took a walk with my parents and me on the trails while the team did their workout. She seemed genuinely interested in having me run at Mills. My experiences with the cross country coached at other schools weren't as good in that it seemed that the runners were treated by the coaches as numbers. After that, I chose Mills.
At the beginning of the fall semester, I arrived a few days early so I could attend the cross country camp at Point Reyes, on the coast, just north of San Francisco. This is something like our Sand Dunes camp. It was a hard three days of running, but the entire team welcomed me warmly. I discovered the nature of running for a Division III school. There are runners good enough to run DI, but there were also girls who had never run a step in their lives, but wanted to see what it was all about.
After the trip, and throughout the season, the team just grew closer. Because of the spectrum of running experience on the team, the competition between team members is at a minimum and everyone genuinely cares about her teammates. Laura, our coach, care about each and every one of us and tailors workouts to our specific needs. For example, it's always been easy for me to just go out and run ten miles or so, even if I haven't trained in a while, but I don't have much in the way of fast twitch muscles. Laura had me doing speed workouts all season, even if other members of the team had other workouts, yet we'd all be there, running together.
Towards the beginning of the season, I had trouble with low iron levels. This was probably due to the fact that I am a vegetarian and had tried to be a vegan after graduation. Because of the combination of being vegan, being female, and being a runner, my iron level kept dropping and my performance was severely affected, and I had to decrease my weekly mileage until my iron went back up. Though I was running significantly slower than I had my senior year of high school, my coach supported me through all of it.
After a season of hard work, my team won conference and quailified for the NAIA National Championships in Vancouver, Washington. Despite all difficulties, I was one of the top five runners on the team an got to compete as one of 300 runner's in the women's race at nationals.
Now that I have been taking iron supplements and go back to simple vegetarianism, with the occasional exception of grass-fed, free range, hormone/steroid free beef and a a winter break of solid training, I am back up to 60 mile weeks and am participating in track. Our first meet is in two weeks! I will be running the 5,000 and 10,000 meter races, depending on the meet. Since NAIA offers half-marathons and marathons in some meets, I will focus on these distances my junior and senior years of college.
Again, if you are at all interested, please consider running in college! Take advantage of as much coaching as you can! When it came to coaching and team dynamics, I could not have had a better season. Continuing your running career, especially at a smaller school that is more oriented towards academics, is fun and most certainly fulfilling.
I hope everyone is doing well and keeping up with winter training! Good luck next fall!
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