Storm CC
Summer Running 2017
As a runner it is important that
you are utilizing your off season training. Some of you may have not put
in many miles at all, while others of you have been running most of the
spring. All of us coaches CANNOT wait to be working with you come this
fall. We hope that you get some great runs in and maybe run a 5k or two this summer.
STORM CC offers incentive to those
who take training seriously over the summer. We want you to come into the
season with some base mileage, so you can be competitive at the start of the
season. If you run 100, 150 or 200 miles, you will get a t-shirt at the start
of the season. The only way to get this shirt though, is to show proof that you
have run those summer miles. You can record this any way you’d like. Coach
Zeilenga needs to have a running log in order to get the shirts ordered.
Here is a plan that you can follow
for summer months. I have broken down the plan into beginner and advanced. If
you have been running prior to summer follow the advanced plan. If you have not
been running at all, please follow the beginner suggestions. Please remember
that these are just suggestions. If you want something a little bit more
specific, you can contact Coach Zeilenga, Hines, or Lahr at any time this
summer.
You have 10 weeks from the second
week of June till the 1st day of the season. Here is a breakdown of the miles
per week you need to run if you want to meet one of our mileage milestones.
100- 12 miles per week
150- 17 miles per week
200- 23 miles per week
June:
Beginner- Run 2-3 days per week
(each of these runs should be anywhere from 2-4 mile runs)
Advanced- Run 3-4 days per week
(each of these runs should be anywhere from 3-5 mile runs)
July: This should be your most
intensive month of running. Make one of those days you run, a longer run. It is
good for your endurance to vary up the distances you run.
Beginner- Run 3-5 days per week
(distance 2-5 miles)
Advanced- Run 4-5 days per week
(distance 3-6 miles)
August: (Season
begins August 14) (Eligibility meeting August 7 @7pm)
Beginner- Run 4-5 days per week
(distance 2-6 miles)
Advanced- Run 5-6 days per week
(distance 3-7 miles)
Running with a friend, a teammate,
or a parent allows you to be safer on the roads and can be much more fun.
Please also remember that while you are putting in extra miles you need to take
care of your body, by getting enough rest, drinking lots of fluids(especially
on super warm days), and eating good nutrient rich foods that will give your
body energy and promote recovery. If you are feeling aches and pains, it is
okay to rest your body and ice those areas that hurt.
Contact information coaches:
Captains contact info:
Sam
Ringger 320-248-5276
