Technically, what will I gain from all this mileage before the season starts? o

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1 Olympia X-C summer training 2018 Few experiences have had as much effect n my life and my character as running crss-cuntry. - Ben Riley Nte: if yu read nthing else, knw that there are runs leaving frm the OHS 9:00 AM every weekday during the summer. Being an American is great fr many reasns. In terms f running it is ne f the biggest bstacles that we have t vercme. In ur sciety f excess we have access t innumerable mdern cnveniences. Imagine a sciety withut being able t readily access autmbiles, TV s, cmputers, and where there is n bus r car t take yu t schl. Imagine the amunt f physical activity that wuld take the place f these cnveniences that make life easier. In rder t run at the level f high schl athletes in less develped cuntries yu are ging t have t vercme years f a radically different sciety. Sme running physilgists have stated that frm 1 st grade it is advisable t run abut 20 miles every week in additin t ther activities. The advantage fr us nn-wrld-class runners is that we are primarily cmpeting against athletes frm ur wn culture. There is nthing we can d abut the past. Frm this mment n yu can make a decisin abut what yu want t accmplish next crss-cuntry seasn. Yu can let the summer g by withut running and then have a medicre 2018 x-c seasn (by cmparisn t yur ptential), r yu can make sacrifices and wrk incredibly hard t achieve success. With the talent and dedicatin that I have seen n this team I am cnfident that with accuntability, hard wrk, sacrifices, summer mileage, and desire this 2018 team can attain a tp 4 finish at the State Champinships in Nvember. Why run during the summer? Withut summer training there is n pssible way fr yu t achieve yur ptential as a runner during the crss-cuntry seasn; the seasn is simply t brief t maximize yur running ptential. Technically, what will I gain frm all this mileage befre the seasn starts? Yu will imprve yur bdy s ability t transprt bld and xygen The average persn s left ventricle bld utput is 40 ml, but with cardivascular aerbic running yu can ptentially increase this seven times! Yu will generate drastically mre mitchndria inside yur cells, thus prducing mre ATP which ges t pwer all activities inside cells in yur bdy. Yu will increase the ability f specific muscle grups t effectively use available xygen by creating mre capillaries. Yu can put yurself in a psitin fr when yu start speed wrkuts t increase yur bld lactate threshld If yu run in the presence f lactate it will teach yur cells t cvert glycgen int energy rather than first having t transprt it t the liver. Increase aerbic capacity yu can actually train yur bdy t make xygen mre accessible t the mitchndria in yur cells. Imprve running ecnmy. Prevents a myriad f debilitating injuries during the seasn Experience mre jy in running! What shuld be my main fcus during summer running? When I say t thse runners wh are hping t be running varsity r JV n Mnday, August 20 th, we re ging n a 14 mile run tmrrw yu will have a smile n yur face and want t thrw in sme fartleks as well. Start setting gals fr the x-c seasn, bth as an individual and as a team. Set a gal f running a certain 5k time, being a JV runner (tp 14), being a varsity team member (tp 7), running at Districts, placing tp three at Districts as a team, placing in the tp 10 at state individually, placing in the tp 4 at state as a team, earning a trip t Brder Clash, r earning a trip t Nike Crss Natinals (and cnsequentially garnering a veritable heap f free Nike gear). Talk with mre experienced runners at team runs t get an idea f reasnable gals if yu dn t have any ideas, but make sure t have smething that yu desire t achieve --- if yu dn t knw what yu want t achieve it desn t much matter what yu d.

2 Running Prgressin Calendar On the third page is a running calendar. It shws a suggested training prgressin leading up t the first frmal x-c practice. If yu wuld like t be a varsity r JV cntender in the fall, yur running prgressin is in terms f miles that yu shuld be running (In August there is an AM which indicates a mrning run and a PM which indicates an afternn run). By the end f the summer, in rder t run the mileage which will put yu in the place t cmpete against the best in the state yu will mst likely need t run in the mrning and afternn. If yu wuld like t run well during the seasn but are newer t running, there is a suggested running prgressin in terms f minutes fr each run. Nte: the minutes and miles are nt intended t be equivalent distances; rather, these are tw separate prgressins based n yur running experience and yur expected gals in the fall. At the beginning f the summer yu shuld start with abut 50% f the mileage that yu want t be running by the end f the summer D nt train like a banshee the first day ut; yu need t prgress int training like a banshee, which shuld start the first day f practice. During races ver the summer yu are permitted t run as if yu were a banshee. These prgressins are suggestins, and each individual is different in terms f their training. The imprtant thing abut summer running is cnsistency it is k t take a cuple days ff if yu are feeling beaten up r are n vacatin with extenuating circumstances, but it is nt really k t take a cuple weeks ff because yu frgt t train. If yu dn t train ver the summer yur ptential fr injury will be much higher and yu will nt be in a place t race t yur ptential. The bttm line is that if yu run ver the summer yur crss cuntry seasn will be much mre enjyable, yu will run better as an individual, the team will be mre successful, and yu will have a much richer team experience. Crss training There are sme days n the attached calendar that indicate that yu shuld crss train. This can mean ding any number f activities, essentially where yu are engaging in a cardivascular strengthening activity such as basketball, swimming, biking, etc. Althugh it is difficult t quantitatively put a value n crss training, in terms f yur mileage lg yu may write dwn 1 mile fr every f crss training (indicate the type f activity in which yu are engaging). Fr example, if yu chse t ride yur bike t yur friend s huse wh lives 2. away (instead f driving), yu wuld be biking fr abut t get there and back yu may cunt this as 1 mile f running t reach yur 500 r 100 mile club gal. In additin t fitness and faster running, what will I gain frm summer running? Peple wh run and lg 100 r mre miles frm August 1 st until the start f x-c n August 20 th will receive a free t-shirt that will indicate their feat. T lg yur miles write them dwn n either the attached training lg r in yur wn running lg. If yu d nt d s already, it is very helpful t write dwn the wrkuts and mileage yu are running. This practice is useful in terms f keeping yurself accuntable fr training and allwing yu t lk back n yur training t see what wrkuts allwed yu t race yur best. If yu fllw the running prgressin in minutes, write the minutes dwn that yu run instead f miles. If yu fllw the attached training prgressin frm June 1 st until the start f x-c practice yu will be prgressing frm abut 20 miles a week up t abut 50 miles a week. Over the curse f the summer yu will have run abut 450 miles, and this is expected frm runners wh plan n being members f a state placing varsity team. Fr thse f yu wh have been cnsistently running fr several years withut being prne t injury it will be beneficial fr yu t run up t 500 miles ver the summer. Tp high schl upperclassmen in the natin smetimes run up t 100 miles per week in the mnth leading up t the crss-cuntry seasn. If yu lg 500 r mre miles frm June 1 st until the start f fficial x-c practice yu will have earned a 500 mile club sweatshirt. In rder t receive a shirt fr yur mileage yu must bring yur recrded mileage in n the first day f practice, either n the attached frm r in yur wn training lg. Incming Freshmen, unless yu have been running cnsistently fr several years it is prbably nt a gd idea t run mre than 30 miles in a week. If yu can prgress up t 30 miles a week in June and July and then run cnsistently at 30 miles per week in August (lgging yur mileage), yu will earn sme tangible reward in additin t yur increased fitness. If anyne feels that they are beginning t becme injured as a result f running miles during the summer, back ff running fr a while s that yu can enter the seasn healthy.

3 Mvies t watch fr running mtivatin Charits f Fire, The Fur Minute Mile, Gattica, Rcky (I-VI), Prefntaine, Withut Limits, Running Brave, Breaking Away, The Miracle, Remember the Titans, Cinderella Man, Rudy, Tuching the Vid, 300, Endurance, McFarland USA. Bks t read fr running mtivatin Running with the Legends, Running Lre, Run t Overcme, Unbrken, Once a Runner, Running with the Buffales, Bwerman and the Men f Oregn, Brn t Run, The Fur Minute Mile, Varsity Seven (there are many mre, but this is a gd start). Imprtant dates t knw: 1) June 9 th Free Sprts physicals at Capital High Schl (8:30 AM 12:30 PM) 2) July 14 th Lakefair Runs, 6:30 AM (plan n racing and/r vlunteering) 3) IT IS IMPERATIVE THAT YOU HAVE ATHLETIC CLEARANCE ON TIME IN ORDER TO BE ELIGIBLE COMPETE IN THE FIRST MEET!!!!!!!!!!!!!!!!!!!!! The ASB and Athletic ffices will cnduct clearance fr student-athletes wishing t participate in a fall sprt during the fllwing times and dates: Wednesday, 8/15 - Friday, 8/17 (9am - 12pm and 1pm-4pm) 4) Mnday, August 20 th : 1 st day f fficial 9:00 AM at the OHS track (In rder t run at this practice yu need t have all paperwrk turned in t the athletic ffice) 5) Thursday, August 30 th (subject t change) Time trials and Parent LBA Park (guys race at 5:00 PM, girls at 5:30 PM). Races fllwed by Pizza-luck (each family brings a pizza t share) and parent infrmatinal meeting. 6) MEET ATHLETIC.NET There will be team runs meeting at the OHS track every week day at 9:00 AM. Als, if yu have questins ver the summer abut what yu can be ding t prepare fr the seasn r just general questins feel free t call. As a nte, when schl is nt in sessin Jesse infrequently check s his , but during the schl year wrks well. Jesse Stevick (OHS guys x-c cach) jstevick@sd.wednet.edu

4 Legendary imprvement thrugh sedulus and dedicated wrk ethic ver time as an OHS harrier Nate Van Haitsma ( 13) Kieran Sprague ( 13) 1600m 3200m 5k 400m XC 5k 9 th 5:08 11:16 18:53 10 th 5:00 10:23 17:13 11 th 4:35 9:49 16:59 12 th 4:26 9:27* 15:49** Cllege 14:59 *12 th at State track 3200m ** 18 th at State XC Nah Murry ( 16) 800m 1600m 3200m XC 5k 9 th 2:20.9 5:01 10:38 18:00 10 th 2:17.8 4:52 10:12 17:19 11 th 2:10.5 4:41 9:57 16:44 12 th 2:05.6 4:29 9:35 16:33 Nate Brennand ( 11) 1600m 3200m XC 5k 9 th 4:45 10:25 18:08 **** 10 th 4:43 10:10 16:12 11 th 4:15 9:22 15:58 12 th 4:14* 9:02 ** 15:09 *** *5 th at State Track ** 2 nd at State Track (current schl recrd) *** 7 th at State XC ****12 th n OHS team at Time trials Jasper Hunter ( 18) 1600m 5k 9 th 5: :28 10 th 5: :59 11 th 5: :39 12 th 4: :55 9 th :59 10 th :09 11 th :41 12 th :31 Ben Riley ( 16) XC 5k 9 th 21:11 * 10 th 18:15 11 th 17:09 12 th 16:44 ** *36 th n OHS team at time trials race ** 1 st n team at XC State Champinships James McClintck ( 15) 400m 800m 9 th : th : th : th * 1:56.1 *50.4 relay split n 3 rd ranked 4x400m relay team in state (2 nd OHS all-time) Zack Sundt ( 18) 5k 1600m 3200m 9 th DNR DNR DNR 10 th 20:54* 5: : th 17:07 4: : th 16:30 4: :50.86 * 33 rd n the team at time trials with a 3 mile time f 26:52 (1 st n team at Capital Invite senir year)

5 Week Mn Tue Wed Thur Fri Sat Sun 1 2 1: miles 1: miles 1: miles 2: :20 Rest 10 min. 20 min 5 X TumH 2O hills. 3 x Queen Tum 3 miles 15 min. 15 min. 20 min 2 mile temp 8-9 miles 6 x 2 min. Fartleks 10 minutes Rest 10 minutes 10 minutes 3 miles 25 min 8 miles 8-9 miles 6 39 miles 2:35 Tur de r race 4 miles 10 min. ut/back n Wdland Tr miles 7 39 miles 2:45 10 x Hlliday temp White Elephant Run 8-11miles 8 41 miles 2:55 8 x Old Oregn Trail hills 45 min. 5 x 2 min. Fartleks 30 minutes 8-10 miles 9 4 3:15 PM 45 min. 12 x Hlliday AM 50 min. 3 mile temp PM miles miles 3: miles 3: miles 4:00 AM Hilly run f chice AM PM 4 x Queen Tum PM 12 X Hlliday PM PM 50 min. 1. temp arund Capitl Lake 60 min. White Elephant Run Temp 65 min. 3 mile LBA curse Temp PM PM 9-12 miles miles miles

6 2018 summer running lg Mnday Tuesday Wednesday Thursday Friday Saturday Sunday Week All-cmers WEEK TOTAL Week 2 June 4 th All-cmers Track TumH20 6:00 PM 8-Brks PR meet 9- Free sprts physicals at Capital HS 9:00 AM 10 Week 3 June 11 th All-cmers Leap the Levee 5k 17 Week 4 June 18 th All-cmers Lng Run 24 Week 5 June 25 th All-cmers Lng Run 1 July 2 nd 3 4 n the 4 th 5- Temp 6 7 Lng Run 8 Week 6 Week 7 July 9 th Temp Lng Run Lakefair 3k, 8k, 1/2 Marathn plan n running r helping 15 July 16 th Temp Lng Run 22 Week 8 Week 9 July 23 rd Temp Lng Run 29 July 30 th Temp 3 4- Lng Run 5 Week 10 Wek 11 August 6 th Temp Lng Run 12 Week 12 August 13 th Temp Lng Run 19 1st fficial x-c practice August 20 9:00 AM August 20 th -- 1st day f fficial practice -- 9:00 AM PTC PTC