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TEAM GOALS FOR SKYLINE CROSS COUNTRY 2020 Head Coach: Brendan Hyland hylandb@issaquah.wednet.eduAssistant Coaches: Ali Wilson, Charlotte Mann, Evan GriswoldBe sure to check our website out for updated training and XC information!Download the Band App and ask to Join Skyline Cross Country! Also check out our website. are some Running Tips to help you prepare for the upcoming Season! March 1stTip #1: Be consistent. If you make every workout you are already ahead of the 90% of your competition that won’t.Tip #2: Work hard, Rest hard. Some workouts are designed to be tough, others are designed for recovery. Both are vital to a great season. Training hard is not as important a straining smart. Run the workout as it is designed.Tip #3: Have fun – in running you will find your future. Initiative, persistence, dealing with victory and defeat, sportsmanship, being a team player – they are all important now and forever.Tip #4: Be a Complete athlete – utilize cross training. Bikes and water workouts are excellent for general recovery days as well as useful for preventing injuries and recovering from them. Water workouts have a way of rejuvenating a tired body.Tip #5: Nutrition – good meals provide the necessary energy for good races. On the other hand - junk in means junk out.Tip #6: Know your Sport – know all the different types of training and workouts as well as stages of the season. Know why you are doing what you are doing – every workout has a reason. Eventually you want to have the knowledge to coach yourself even if you never will.Tip #7: Get the most out of your coaches – Sit down with them and talk about your goals (both yours and theirs) and the necessary training that will take place to get you there.Tip #8: Be a Great Teammate. There is no “I” in TEAM. The team comes first, you come second. Be a great teammate by being positive, working hard, encouraging your teammates by your words and actions. Show you care about everyone – not just yourself or the friends you normally run with. Cheer for everyone during tough workouts and especially at races.You can make a huge difference for your TEAM.Tip #9: Be a Complete Person – don’t neglect school, family or friends. A well rounded, happy athlete is a fast athlete.Tip #10: Communicate with your coaches: If something is up with your training, or school, or whatever–that is negatively impacting you or your running–talk with your coach.1. Consistency is the key to being successful in running.2. In-season injuries most often occur for runners because of inconsistency in summer training with a person’s mileage. Jumping up and down from taking extra days or weeks off at the time. 3. Usually we want to run with our team, but right now you have to have the discipline to train on your own.4. Veterans: One long run each week is required: It needs to be about 25% of the week’s total mileage.5. Outwork our competition. The hardest working teams tend to be the better teams year in and year out. We should be the hardest working team out there. Honestly I have been so proud of how our team has trained over the years. It’s your job to keep the tradition up.6. Be accountable. Your teammates need you just as much as they need you. Even though you can’t train with them right now they will need you to be ready for the fall.7. Stay in touch! E mail me anytime…hylandb@issaquah.wednet.edu Email as needed. I am here to help you achieve your goals.8. Be sure to get new shoes! Train on soft surface if you can.The two most important words for the cross country season are “PRE SEASON” What happens in the off season is what separates the top programs from the other ones. Teams that win league titles and send runners (and hopefully teams) to State do not simply show up at the start of the season to begin “the work”. Here’s the good news – the offseason practices are all about the ‘joy of running’. It’s about building a base of miles, a training base, so that when the season officially starts, you’re prepared and ready to make an impact right awThe goal of the unofficial practices is to help you build the base of miles – by providing workout suggestions and the camaraderie of having friends to run with. For newcomers to the team, or younger runners who anticipate running on the Frosh/Soph or JV teams, running 3-4 times per week will probably bring you to the start of the season in fine shape. For returning Varsity runners, or those with their sights set on making the varsity team this year, 3 days a week will not be enough miles. You will need to run 5 to 6 days per week, with specific mileage goals to hit by the start of the season. September Workout Ideas!Aerobic Conditioning: Base Building? Distance runs---We start at one mile for beginners, 3-4 for experienced youngsters, 4-5 for veteran varsity type runners.? Working the cardio-vascular system? This system will develop quicker than the connective tissues, so be careful!Heart rates 70 to 80% of Max HR. We use the “talk test”. They should be able to converse fairly easily. After one hour, there is Heart Rate creep. Physiologically you don’t have a recovery run after one hour. We do one long run per week (Monday) and then use recovery runs Wednesday and Friday, during the season. In summer most runs are Aerobic Conditioning runs. Room 2-AnaerobicTraining Ideas to get started in September!Grade Level: 9th graders or new runners.Start with one mile runs.Sophomores:Run every other day for 30-35 minutes or 50% of Mileage Goal6 x 100 meters easy StridesJuniors and SeniorsRun every other day 35-40 minutes: or Run 50% of Mileage Goal Right Now!Cross Training is great. Bike, hike other cardio.You can also stretch and do some core work!Of course, the all important Lunge Matrix! Grant Green Workout sure to get into the core workouts as well. We will do these ones during the season. ................
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