Thursday, March 13, 2014

Summer Running


SUMMER RUNNING
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 16th
Afternoon runs will meet at Elver Park at 4:30 pm starting June 30th
Runs are open to anybody and everybody (bring a friend)
There will always be someone to run with at these times

WHAT ELSE TO DO
Exercise and lifting outside of daily running is encouraged but should NOT replace running.
To become a better runner, one must RUN.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Lifting will be offered at Memorial HS 6:30am – 8:00am OR 9:30am -11:00am (Mon, Wed, Thurs)
Sign up - HERE
Core and strength drills should be completed 3 days a week
Speed and agility drills can be completed up to 4 days a week

STAY HEALTHY
It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace your track trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Always run w/someone whenever possible (or let someone know where you are going)

Log Your Summer Miles
Join the MMC Team - After creating your account enter team ID T-36799102012-19

Tuesday, March 11, 2014

Seek Opportunities to Improve as a Runner



2014 Summer Training Options
June 9th - August 15th (M-F) - Summer Running @ JMM
June 17th - August 7th (TWR) - Summer Speed & Strength @ JMM
July 7th - 10th -
MMC Summer Distance Camp
July 13th - 17th - UWSP Middle/Long Distance Camp
July 13th - 18th - UWW Cross Country Camp
July 14th - 19th - UW-Madison Camp of Champions (week 1)
July 21st - 26th - UW-Madison Camp of Champions (week 2)
July 27th - 31st - Wartburg College (Iowa) Cross Country Camp
August 3rd - 7th - UWO Cross Country Camp
CHOOSE YOUR OWN ADVENTURE

2014 Racing Options
June 14th - Duck Dash - Paddle & 8k Run
June 21st - Strawberry Run 5k or 10k
June 26th - WTC Summer Track Series
July 26th - Waunafest 10 mile or 5k
July 27th - WTC Capitol Mile
August 6th - Full Moon Run 5k