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Off season training

Dear cross country athlete,

    The 2016 season is going to be absolutely amazing, IF YOU ARE WILLING TO DO WHAT IT TAKES! The 2016 teams will feature many new varsity runners!  WILL IT BE YOU?  Our teams have been very succesful and we’re looking forward to another great championship year!

In our sport there is only one secret, the teams that run the most over the summer are usually the ones standing on the podium at the state meet in November. With HARD WORK and DEDICATION, the sky is the limit.  BUT, you have to be WILLING TO DO what it takes to make it that way! I’ve had runners go from 18 minutes in cross country to 16 minutes for boys and 23 to 21 minutes for girls with a SOLID SUMMER.  Imagine if only 10 of you decide to do that.  Imagine if WE ALL DO IT. What a team. ALL OF YOU MUST BELIEVE THIS.  You must encourage and inspire all the team to believe!  No laziness!

    The key to our season is for ALL OF YOU to CONSISTENTLY TRAIN ALL SUMMER. “THE WILL TO WIN MEANS NOTHING WITHOUT THE WILL TO PREPARE”.  The best way is to train with us.  I would like all cross country runners to train with our team at NMC MIDDLE SCHOOL at 3:30 each day (Monday-Friday) starting June 20th. The high school will be closed for summer. THERE IS NOTHING LIKE RUNNING WITH OUR TEAM ALL SUMMER TO MAKE YOU BETTER!

    We will go to Mammoth to a running camp for a week before school starts once again! The camp is July 18th-July 22nd. Save for the $185 cost. Let me know by July 4th if you are planning on going and let me know if you have someone (over 18) that can help drive their car. I will pay for the drivers’ gas.

    Please remember to get cleared early for our official team practice that starts at the high school on Friday, August 5th at 3:30 PM! Meet at the gym. EVERYONE NEEDS TO GET A NEW PHYSICAL in July and have the papers TURNED IN to the main office BEFORE August 5th to come out! Get the papers you’ll need at the main office and you can get a physical at the Castroville Chiropractic clinic.

    Please register on xcstats.com if you haven’t done so already! I will be using that website to load workouts all summer and fall as well as contacting you. The password to register is condorsxc# You should also join or follow the team on Facebook (North Monterey County High School Track and Cross Country), Twitter (@NMCTrackXC) and Instagram (NMCTRACKXC).

Try to reach the following mileage goals this summer;  Incoming freshman should average 30 miles a week for a total of 240 miles (8 weeks total). Soon to be sophomores 320 miles (40 per week avg.), juniors 400 miles (50 per week avg.), and seniors 480 miles (60 miles per week avg.). A 2016 schedule is also attached. Review the dates and start planning for those meets!

    Please visit the team website (nmcxc.tripod.com) often for important updated information and be ready for an amazing year IF YOU DO ALL THESE THINGS!!! Call a running friend when the running is hard! Have a great summer and “Prepare to be CHAMPIONS”! Call or text me and keep me updated on your progress!!

    Finally, if you read all of this, send Coach Ibarra a text message now saying you did! (831-524-1283) A surprise awaits you this season.


Sincerely,



Coach Ibarra
(Cell) 831-524-1283

Team website http://nmcxc.tripod.com/


Dates to remember

June 20th-Summer practices start-3:30 at NMC MIDDLE SCHOOL!

July 18th-Mammoth Camp starts

August 5th-Official team practices at school start 3:30 at NMCHS Gym      


              

NMC Off-Season Training-Base Building/Phase I

  1. Take 2 weeks off (no running) after the season. Rest & relax. Play lots of video games ☺.

  2. Get NEW running shoes and resume running with 2 weeks of easy mileage every day (About 25-30 miles total for new runners and 35-40 miles total for varsity athletes). Try to run on hills and soft surfaces as much as possible and drink plenty of fluids!

  3. After 2 weeks of easy running you can add a weekly long run (the long run should be up to 1/4 of weekly mileage-Example, 40 mile week =9-10 mile long run), strength training (see sheet), dynamic warm-ups 3-4 times a week, stretching after runs, daily push-ups and sit-ups, and some 150 meter strides 3-4 times a week.

  4. Gradually build your weekly mileage. Start low and add about 5 miles a week. Come down 5 miles every 3-4 weeks.  

  5. Add some tempo, fartleks, & cruise intervals after the 4th or 5th week of base building.

  6. Remember, you’re building a base and the more steady miles you run, the better!! You’ll do plenty of hard/fast running during the season!  You can do a few runs during the base a bit faster but try to keep most runs slow enough to be able to talk while you’re running.  Just don’t JOG so slow that my grandma could beat you!  “Long slow distance makes long slow runners!” –Sebastian Coe

  7. When you do want to run a bit harder, start your runs easy and pick up the pace as the run progresses (Train like Kenyans!).  Just make sure you follow harder days by easy recovery days.

  8. Don’t neglect leg speed!  AT LEAST once a week do a short speed session (ex. 6x150 or 4x200 at 800 meter race pace or 6-10x100 at 400 meter race pace w/ full recovery).

  9. Be creative as you design your own training, great runners know how to do this!!!

  10. Freshmen should run about 240 miles over 8 weeks (30 miles a week average), Sophomores should run 320 miles (40 per week avg.), Juniors 400 miles (50 per week avg.), and Seniors 480 miles (60 per week avg.). Experienced runners may run more.

  11. Varsity runners may add some double days in towards the end of their base if needed.
                                   Sample weekly schedule (About 40-45 mile week)
    Monday- Dynamic warm-up, steady 6 miles on hills, 5 x 100-150 meter strides, stretch.
    Tuesday-  Easy 7 miles, stretch, push-ups/sit-ups, weights.
    Wednesday-Dynamic warm-up, tempo, cruise intervals or fartlek 4-5 miles, 5 x 100-150 meter strides, stretch, push-ups/sit-ups.
    Thursday- Easy 7 miles, stretch, push-ups/sit-ups, weights.
    Friday- Dynamic warm-up, long run of 9-10 miles (If total weekly mileage is 40 miles).

Saturday- Easy 5-6 miles, short speed session (6x150 @ 800 meter race pace), stretch, weights.

Sunday-Off or easy 5-6 miles.

                         Sample weekly schedule (Older runners just add more miles)
Week #1 30 miles (Nothing extra)
Week #2 35 miles (Weights 3 x week, daily push-ups & sit-ups)
Week #3 40 miles (Long run 10 miles, strides & dynamic 3-4 x week, weights 3 x week, daily push-ups and sit-ups)
Week #4 35 miles (Long run 9 miles, strides & dynamic 3-4 x week, weights 3 x week, daily push-ups and sit-ups. One tempo, fartlek, or cruise interval session, short speed session)
Week #5 40 miles (Long run 10 miles, strides & dynamic 3-4 x week, weights 3 x week, daily push-ups and sit-ups.  One tempo, fartlek, or cruise interval session, short speed session)
Week #6 45 miles (Long run 11 miles, strides & dynamic 3-4 x week, weights 3 x week, daily push-ups and sit-ups. One tempo, fartlek, or cruise interval session, short speed session)
Week #7 40 miles (Long run 10 miles, strides & dynamic 3-4 x week, weights 3 x week, daily push-ups and sit-ups.  One tempo, fartlek, or cruise interval session, short speed session)
Week #8 45 miles (Long run 11 miles, strides & dynamic 3-4 x week, weights 3 x week, daily push-ups and sit-ups. One tempo, fartlek, or cruise interval session, short speed session)
                         REMEMBER, IF YOU FAIL TO PLAN, YOU PLAN TO FAIL!

WRITE your OWN PLAN and show it to Coach Ibarra for review BEFORE STARTING!