email: marie.zeilenga@isd47.org
phone: 320-980-6243
Thursday, June 9, 2011
Wednesday, June 1, 2011
Storm CC Summer Running Program
From Coach Zeilinga:
JUNE:
Keep running to a minimum. Try and get some other cross training such as biking and swimming. Would be a great time to get into the weight room as well. Towards the end of the month, it is okay to pick up a little more running.
JULY:
Start putting in some miles, running 3-4 days a week. Keep each run between 3-5 miles. One day per week put in a tempo run...running at a faster pace than usual.
AUGUST: (official practice starts Monday August 15)
The first couple of weeks in August, you do not have to be running any more than what you already were, unless you were on the low side of the mileage. Aim for at least 60 miles between July 1st and when practice begins on August 15.
***It is EXTREMELY important to limit your training over the summer. Absolutely take some time to strength train, but do not overdo the mileage. You will peak too early or risk injury if you are excessive.
***Also, make sure you are taking care of your body. Get proper nutrition and take time to rest.
JUNE:
Keep running to a minimum. Try and get some other cross training such as biking and swimming. Would be a great time to get into the weight room as well. Towards the end of the month, it is okay to pick up a little more running.
JULY:
Start putting in some miles, running 3-4 days a week. Keep each run between 3-5 miles. One day per week put in a tempo run...running at a faster pace than usual.
AUGUST: (official practice starts Monday August 15)
The first couple of weeks in August, you do not have to be running any more than what you already were, unless you were on the low side of the mileage. Aim for at least 60 miles between July 1st and when practice begins on August 15.
***It is EXTREMELY important to limit your training over the summer. Absolutely take some time to strength train, but do not overdo the mileage. You will peak too early or risk injury if you are excessive.
***Also, make sure you are taking care of your body. Get proper nutrition and take time to rest.
Cross Country Team Summer Overnight Retreat
I am trying to gauge interest in a one night/overnight camping trip to a nearby park within one hour of Sauk Rapids. I would like to shoot for the weekend of August 5-7 or July 29-31 if possible.
Teams from nearby schools have been making summer retreats a part of their team building activities for years. I would like to see if we can start something in Sauk Rapids this summer.
We would complete group runs in the evening and following morning. Obviously, parent chaperone's are needed. Please contact me to let me know if you have interest in participating.
Teams from nearby schools have been making summer retreats a part of their team building activities for years. I would like to see if we can start something in Sauk Rapids this summer.
We would complete group runs in the evening and following morning. Obviously, parent chaperone's are needed. Please contact me to let me know if you have interest in participating.
SUNDAY EVENING GROUP RUNS BEGIN JUNE 2011!
Just a reminder to everyone, that we will start group runs officially on Sunday evening June 26 at 7 pm at the new shelter at Sauk Rapids Municipal Park (1001 River Avenue North). Drew and I will be there for "unofficial" runs on Sunday June 5 and Sunday June 12 as well!
Please bring any friends or family members that have interest whether they are running cross country this coming fall or not! We would like to make it a school/community event each and every week.
Out and back courses have been measured to the north (2 miles total to the Trailer Court and back) and to the south (3 miles total - to 6th Street South and back) for your convenience.
Please bring any friends or family members that have interest whether they are running cross country this coming fall or not! We would like to make it a school/community event each and every week.
Out and back courses have been measured to the north (2 miles total to the Trailer Court and back) and to the south (3 miles total - to 6th Street South and back) for your convenience.
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