Summer Information
KXC Team Information for the summer…
Athletes should meet in front of the YMCA at 7:00 p.m. till 8:30. (Starting June 10) Mondays, Tuesdays and Thursdays. This location may change so keep checking in with coach or our webpage if you go on vacation. For runners who are able to and want to go to the next level. We will be meeting Monday thru Friday at 7:40 a.m. at A.L. Brown. Runs will boost mileage and add strength.
Summer running is one of the most important aspects of Cross Country. It can be what makes or breaks your XC season. A good summer of miles prepares your body for the vigors of the season.
Equipment needed: Shoes and stopwatch. Run 4 your life (Mallard Creek Church Rd.), Phidipidies Sports (Carolina Mall).
Summer Running: Easy paced runs of 15 min. – 60 min. or more.
Weight training: recommended but no required. Should consist of pushups , situps, and pull ups. Weights should not be max and reps should be 10 – 15.
Stretching should be done before and after every workout.
Be Mentally tough: This is a mentally tough sport. You have to tell your body that you can run as fast as you can without slowing down while you mind tells you the pain is so much I have to stop. This pain management is what separates runners from competitive runners. If you push hard in practice, the race is the easy part. Your body is already used to pushing itself.
Eat Properly, lower the soda intake, increase water, sleep at least 8hrs. a night.
Keep a log of how much running you are actually doing. Keep track of minutes not miles. We can’t all measure miles, but I know you have to at least have gone 6 miles in 60 minutes (10 min. Miles).
To be the best you have to train as hard or harder than the rest.
Talent + No work ethic = Average runner
No talent + High work ethic = goals met and possibly all-conference, all county, etc.
Talent + Work ethic = conference champion and all the honors.
Work Hard and the rest will follow.
Your first race may be 21 min. but make your next race 20 min etc.
Athletes should meet in front of the YMCA at 7:00 p.m. till 8:30. (Starting June 10) Mondays, Tuesdays and Thursdays. This location may change so keep checking in with coach or our webpage if you go on vacation. For runners who are able to and want to go to the next level. We will be meeting Monday thru Friday at 7:40 a.m. at A.L. Brown. Runs will boost mileage and add strength.
Summer running is one of the most important aspects of Cross Country. It can be what makes or breaks your XC season. A good summer of miles prepares your body for the vigors of the season.
Equipment needed: Shoes and stopwatch. Run 4 your life (Mallard Creek Church Rd.), Phidipidies Sports (Carolina Mall).
Summer Running: Easy paced runs of 15 min. – 60 min. or more.
Weight training: recommended but no required. Should consist of pushups , situps, and pull ups. Weights should not be max and reps should be 10 – 15.
Stretching should be done before and after every workout.
Be Mentally tough: This is a mentally tough sport. You have to tell your body that you can run as fast as you can without slowing down while you mind tells you the pain is so much I have to stop. This pain management is what separates runners from competitive runners. If you push hard in practice, the race is the easy part. Your body is already used to pushing itself.
Eat Properly, lower the soda intake, increase water, sleep at least 8hrs. a night.
Keep a log of how much running you are actually doing. Keep track of minutes not miles. We can’t all measure miles, but I know you have to at least have gone 6 miles in 60 minutes (10 min. Miles).
To be the best you have to train as hard or harder than the rest.
Talent + No work ethic = Average runner
No talent + High work ethic = goals met and possibly all-conference, all county, etc.
Talent + Work ethic = conference champion and all the honors.
Work Hard and the rest will follow.
Your first race may be 21 min. but make your next race 20 min etc.
