tag:blogger.com,1999:blog-18065832827574299772024-02-01T21:41:11.687-06:00Madison Mileage ClubBuilding the future of running, while respecting the pastUnknownnoreply@blogger.comBlogger53125tag:blogger.com,1999:blog-1806583282757429977.post-2086646269340770312022-06-07T12:11:00.007-05:002022-06-07T12:11:54.655-05:00Summer Training 2022<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/proxy/AVvXsEgNA97RNmcf0XxBqfce3V4qLeUFqyBrCpeHEKmVrxeHVBGBNZfZLkdknPAk7iIkkdScyjP82PzZ3Dl2KqcZiCe3IRkp-qal8Gq-jR9Mz3LigjWk_5QlaB6f1DhuPcAcuw0DGjC-Se5R=" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.milesplit.com/static/76137/a" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div>
<div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><b><span a="" color:="" font-family:="" new="" quot="" roman="" serif="" style="text-align: left;" times="" york=""> </span><a href="https://docs.google.com/spreadsheets/d/11OsqMtfShbHn1zcGKPF8lI-p0eC6gb8YjoWjuOquoZo/edit?usp=sharing" style="text-align: left;">Summer Running @ Memorial</a></b></span><span style="font-size: x-large; text-align: left;"> <br />(</span><span style="font-size: large;">Jefferson Parking Lot</span><span style="font-size: x-large; text-align: left;">) - 8:00am</span></div>
<div class="separator" style="clear: both; text-align: left;"><br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b style="color: #26282a; font-family: "times new roman", "new york", times, serif;"><span style="font-size: x-large;">SUMMER RUNNING CAMPS</span></b></div>
<div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york="">
<div>
June 24th - 26th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.luther.edu/sports/camps/running/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Luther Distance Running Camp</a></div>
<div>July 6th - 10th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.uwcamps.com/sport.aspx?id=21" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UW-Madison Camp of Champions (week 1)</a></div><div>
July 10th - 14th - <a href="https://www.pointerstrackandfieldcamps.com/pointers-middle-and-long-distance-running-camp.cfm">UWSP Middle/Long Distance Camp</a><br /></div>
<div>
July 10th - 14th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://abcsportscamps.com/umxc/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Univ of Minnesota Cross Country Camp</a></div>
<div>July 11th - 14th - <a href="http://madisonmileageclub.blogspot.com/2008/11/madison-mileage-club-summer-running.html">MMC Summer Distance Camp</a></div><div>July 12th - 16th - <a href="http://www.uwcamps.com/sport.aspx?id=21" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UW-Madison Camp of Champions (week 2)</a></div><div>
July 17th - 21st - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="https://www.uww.edu/ce/camps/athletic/crosscounty" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UWW Cross Country Camp</a></div>
<div>
July 17th - 21st - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="https://www.uwec.edu/blugold-camps/sports/cross-country/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UWEC Cross Country Camp</a></div><div>July 17th - 21st - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="https://www.ussportscamps.com/running/nike/chris-solinsky-wisconsin-camp/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Central Wisconsin Cross Country Camp</a></div>
<div>
July 24th - 28th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.wartburgcrosscountrycamp.com/wartburg-college-cross-country-camp.cfm" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Wartburg College Cross Country Camp</a></div>
</div>
<div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york="">
August 1st - 4th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://mencrosscountry.uwoshkoshsportscamps.com/cross-country-summer-camp.cfm" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UWO Cross Country Camp</a></div><div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york=""><br /></div>
<div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york="">
<b><span style="font-size: x-large;">SUMMER RACING OPTIONS</span></b></div>
<div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york=""><a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://wisconsintc.org/community-events/summer-track-series/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Wisconsin Track Club Summer Series</a> - June 16th, 23rd, July 7th, 14th, & 23rd</div><div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york="">
June 18th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.hot2trotcottagegrove.org/" rel="nofollow" shape="rect" style="color: #338fe9;" target="_blank">Hot2Trot Half Marathon/5k</a><br />
June 25th - <a href="https://www.prairiechase.com/">Prairie Chase 5k/10k</a></div>
<div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york="">
July 9th - <a href="http://www.fitchburgfestivalofspeed.com/">Fitchburg Festival of Speed 5k</a></div><div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york="">July 10th - <a href="https://www.zippy-reg.com/online_reg/index2022.php?e=1685">Verona Day at the Races 5k</a></div>
<div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york="">
July 28th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://movinshoesmadison.com/fullmoonrun/event-details/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Full Moon Run 5k</a></div>
<div a="" color:="" font-family:="" new="" quot="" roman="" serif="" times="" york="">
July 30th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.waunafestrun.org/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Waunafest 10 Mile/5k</a></div><div>
August 13th - <a href="https://www.nofearallfun.org/">No Fear All Fun 5k</a><br />
<div style="text-align: center;">
<span style="font-size: large;"><u><b>Get Signed Up Today</b></u></span></div>
<div style="text-align: center;">
Take a Teammate with You!</div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-22063249035722459662020-12-21T14:05:00.002-06:002020-12-21T14:05:44.327-06:00Winter Running 2021<div style="text-align: left;">
<div style="text-align: center;"><span style="color: yellow; font-size: large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/young-male-runner-on-the-road-royalty-free-image-1571691379.jpg?crop=0.668xw:1.00xh;0.290xw,0&resize=640:*" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/young-male-runner-on-the-road-royalty-free-image-1571691379.jpg?crop=0.668xw:1.00xh;0.290xw,0&resize=640:*" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Winter Running Notes and Guidelines</div></span></div>
</div>
<br />
<div style="text-align: center;">
The Off-Season is when GOOD teams become GREAT teams…what will we be?</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;"><strong><span style="color: yellow;">It is important to take care of oneself…we must prevent illness and injury</span></strong></div>
o Follow social distancing and masking guidelines<br /><div>o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<div>
o Make sure you have new shoes that are not worn down<br />
o STRETCH frequently and ice when needed<br />
o The healthier you can keep your body the more you can do in training<br />
<br />
<strong><span style="color: yellow;">Take proper precautions when exercising outside during cold weather</span></strong><br />
o Be careful of slippery conditions and wear clothes that make you easily visible<br />
o When running on a cold windy day, run into the wind first and return with the wind at your back<br />
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm<br />
<br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="color: yellow; font-size: medium;"><b><span style="font-size: x-large;">Winter Speed & Strength Training</span></b><span style="font-size: large;"> </span></span></div><div style="text-align: center;"><span style="color: red;">Access JMM Google Classroom<br />-Yoga & Injury Prevention options available too</span></div><div style="text-align: center;">
<span><br /><div style="text-align: left;"><span style="font-size: large;">Need some ideas for running --> <a href="https://drive.google.com/file/d/1kNHbTWbGfHZ2L3wLN0OwmdnOvRwbr3QJ/view?usp=sharing" target="_blank">CHECK THIS OUT</a></span></div></span>
<div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div></div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-34532813285916248592020-08-16T19:29:00.003-05:002020-09-15T21:44:32.730-05:00Fall Running<strong><span style="font-size: large;">FALL RUNNING</span></strong><br />
Follow the health guidelines!<br />
Get out & RUN but be safe and smart about it<br />
<br />
Need some guides on how much to run...<a href="https://docs.google.com/spreadsheets/d/1_LCAaZPN-ggXva_d7HmH0fP2I-1dh45VIBfaLxJaus4/edit?usp=sharing"><span style="font-size: large;">CHECK THIS OUT</span></a><br />
<br /><span style="font-size: large;"><b>RACE OPTIONS</b></span><div><a href="https://runsignup.com/Race/WI/Madison/FallTrailRunSeriespresentedbyFestivalFoods">Fall Trail Running Series</a> (Various Madison Area locations)- Sept 5th, 12th, 16th, 19th Oct 3rd, 10th, 17th, 24th</div><div><a href="http://wisconsinrunner.com/results/2020Ranger/THE%20RANGER%20Meet%20Info.pdf" target="_blank">The Ranger</a> (UW-Parkside) - Oct 3rd</div><div><a href="https://wisconsin.usatf.org/">WI USATF Cross Country</a> (UW-Parkside) - Nov 1st<br /><br />
<strong><span style="font-size: large;">WHAT ELSE TO DO</span></strong><br />
Exercise and lifting outside of daily running is encouraged but should NOT replace running.<br />
To become a better runner, one must RUN this can be completed 5 - 7 days a week.<br />
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.<br />
Core and strength drills can be completed 2 - 3 days a week<br />
Speed and agility drills can be completed 2 - 3 days a week<br />
Flexibility & yoga drills can be completed 1 - 2 days a week<br />
Mix & match your strength, speed, and flexibility drills throughout the week with your running schedule.<br />
<br />
<strong><span style="font-size: large;">STAY HEALTHY</span></strong><br />
Follow state/county/city guidelines for social distancing and hand washing<br />
It is important to take care of one’s body … we must prevent injury<br />
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
Make sure you have new shoes that are not worn down (replace old trainers!)<br />
STRETCH frequently and ice when needed<br />
Take proper precautions when exercising during warm weather<br />
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day<br />
Drink plenty of fluids (water before runs/water and sports drinks after runs)<br />
Dress appropriately – protect skin from sun exposure but be aware of overheating<br />
Let someone know where you are going<br />
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><a href="https://www.athletic.net/CrossCountry/School.aspx?SchoolID=3173">Record Your Mileage</a></span></div>
<div style="text-align: center;">
<br /></div>
</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-41734559238153412212020-08-01T13:52:00.000-05:002020-08-16T19:29:45.281-05:00Virtual Videos - Quarantine Time FillersLooking for something to watch while your self isolating...here are some recommendations<br />
<br />
<a href="https://www.youtube.com/channel/UCJIo5flfEJKSQ79zINvqPQg/videos">Bowerman Track Club</a> (Professional runners)<br />
- Race recaps like <a href="https://www.youtube.com/watch?v=RH5YdzdZMMw">CHRIS SOLINSKY SETS AMERICAN 10,000m RECORD</a><br />
- At home exercises like <a href="https://www.youtube.com/watch?v=W_6K5x-mDOM">UPPER BODY ROUTINE FOR RUNNERS</a><br />
<br />
<a href="https://www.youtube.com/user/footlockerxc/videos">Footlocker Championships</a> (National High School Championship Race)<br />
- Full 2019 Boys Championship race - <a href="https://www.youtube.com/watch?v=1C0NM7U5oi0">HERE</a><br />
- Full 2016 Boys Championship race (Finn Gessner of Madison LaFollette competes) - <a href="https://www.youtube.com/watch?v=zsl1xeVHvlY">HERE</a><br />
- Full 2014 Boys Championship race (Olin Hacker of Madison West competes) - <a href="https://www.youtube.com/watch?v=ahVXPsYpUuE">HERE</a><br />
- Full 2013 Boys Championship race (Ryan Kromer of Hudson competes) - <a href="https://www.youtube.com/watch?v=4dWwTQN4NaA">HERE</a><br />
<br />
<a href="https://www.youtube.com/watch?v=1tL_IwhkXto">NCAA 2018 Men's NCAA Championships</a> - Hosted in Madison, WI<br />
<br />
<a href="https://www.youtube.com/watch?v=MoE967TiDXY&t=">WIAA State Cross Country Course Preview</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-86955369417184730602020-05-26T10:25:00.001-05:002020-06-01T17:42:56.604-05:00Summer Running<strong><span style="font-size: large;">SUMMER RUNNING</span></strong><br />
This summer will be unusual....follow the health guidelines!<br />
Get out & RUN but be safe and smart about it<br />
<br />
Need some guides on how much to run...<a href="https://docs.google.com/spreadsheets/d/1RcWaVWlWKF5eDyPmJh3DhRppzKGbHr39XYpnU5tcShU/edit?usp=sharing"><span style="font-size: large;">CHECK THIS OUT</span></a><br />
<br />
<strong><span style="font-size: large;">WHAT ELSE TO DO</span></strong><br />
Exercise and lifting outside of daily running is encouraged but should NOT replace running.<br />
To become a better runner, one must RUN this can be completed 5 - 7 days a week.<br />
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.<br />
Core and strength drills can be completed 3 - 4 days a week<br />
Speed and agility drills can be completed 3 - 4 days a week<br />
Flexibility & yoga drills can be completed 3 - 4 days a week<br />
Mix & match your strength, speed, and flexibility drills throughout the week with your running schedule.<br />
<br />
<strong><span style="font-size: large;">STAY HEALTHY</span></strong><br />
Follow state/county/city guidelines for social distancing and hand washing<br />
It is important to take care of one’s body … we must prevent injury<br />
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
Make sure you have new shoes that are not worn down (replace your track trainers!)<br />
STRETCH frequently and ice when needed<br />
Take proper precautions when exercising during warm weather<br />
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day<br />
Drink plenty of fluids (water before runs/water and sports drinks after runs)<br />
Dress appropriately – protect skin from sun exposure but be aware of overheating<br />
Let someone know where you are going<br />
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><a href="https://www.athletic.net/CrossCountry/meet/171151/info">Record Your Mileage</a></span></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-79412645909766484132019-11-17T10:32:00.001-06:002019-11-17T10:32:48.129-06:00Winter Running<div style="text-align: left;">
<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Winter Running Notes and Guidelines</span></div>
</div>
<br />
<div style="text-align: center;">
The Off-Season is when GOOD teams become GREAT teams…what will we be?</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<strong><span style="color: yellow;">A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F </span></strong></div>
o This is NOT required and is open to anybody<br />
o On days there is not running, there will be lifting or cross training going on<br />
<br />
<strong><span style="color: yellow;">It is important to take care of one’s legs…we must prevent injury</span></strong><br />
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
o Make sure you have new shoes that are not worn down<br />
o STRETCH frequently and ice when needed<br />
o The healthier you can keep your body the more you can do in training<br />
<br />
<strong><span style="color: yellow;">Take proper precautions when exercising outside during cold weather</span></strong><br />
o Be careful of slippery conditions and wear clothes that make you easily visible<br />
o When running on a cold windy day, run into the wind first and return with the wind at your back<br />
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm<br />
<br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="color: yellow; font-size: medium;"><b><span style="font-size: x-large;">Winter Speed & Strength Training</span></b><span style="font-size: large;"> </span></span><br />
<span style="color: yellow; font-size: large;">Afternoon workout option will meet T, W, R (Already going)</span></div>
<div style="text-align: center;">
<span style="color: red;">Workouts begin promptly at 3:50pm and generally finish by 5:20pm</span><br />
<span style="color: red;">Meet in the Lower Weight Room Hallway</span><br />
<span style="color: red;"><br /></span>
<br />
<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Morning workout option will meet M, W, Sa (Begins Jan 6th) </span><br />
<span style="color: red;">Workouts begin promptly at 6:45am and generally finish by 7:45am</span><br />
<span style="color: red;">Meet at Court 4 in the Fieldhouse</span></div>
<span style="color: yellow;"></span></div>
<br />
Workouts will begin with a group warm-up followed by weight training and agility/speed drills<br />
Each workout will include Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.<br />
<br />
<div style="text-align: center;">
Questions??<br />
Contact Coach Frontier in the photo lab about PM sessions<br />
Contact Coach Slempkes in the dean's office about AM sessions</div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-14538417527588755702018-04-23T22:31:00.000-05:002019-05-12T22:33:34.209-05:00Summer Running<strong><span style="font-size: large;">SUMMER RUNNING</span></strong><br />
Meet at <a href="https://www.google.com/maps/place/Jefferson+Middle+School/@43.0646542,-89.5019694,337m/data=!3m1!1e3!4m5!3m4!1s0x8807aef0758e1f8f:0x68c8a0612f12b4a1!8m2!3d43.0655957!4d-89.5014846">Memorial H.S. (in Jefferson parking lot)</a> at 8:00 a.m. every M – F starting June 17th<br />
Saturday runs will meet at <a href="https://www.google.com/maps/dir//42.9932958%2c-89.5139859/%4042.9939193%2c-89.51271%2c1501m/data=%213m1%211e3?hl=en">Military Ridge Trail (in Verona)</a> at 8:00am starting June 15th<br />
Afternoon runs will meet at <a href="https://www.google.com/maps/place/Elver+Park/@43.0381542,-89.5028653,674m/data=!3m1!1e3!4m5!3m4!1s0x0:0xff3882d1f6db9515!8m2!3d43.0366329!4d-89.5037448">Elver Park</a> at 4:30pm starting July 1st<br />
Runs are open to anybody and everybody (bring a friend)<br />
There will always be someone to run with at these times<br />
<br />
<strong><span style="font-size: large;">WHAT ELSE TO DO</span></strong><br />
Exercise and lifting outside of daily running is encouraged but should NOT replace running.<br />
To become a better runner, one must RUN.<br />
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.<br />
<a href="https://jmm.madison.k12.wi.us/files/memorial/uploads/2019_speed_strength.pdf">Lifting will be offered at Memorial HS</a> (Mon - Thurs)<br />
Core and strength drills should be completed 3 days a week<br />
Speed and agility drills can be completed up to 4 days a week<br />
<a href="https://jmm.madison.k12.wi.us/files/memorial/uploads/2019_summer_athlete_yoga.pdf">Yoga class offered at Memorial HS</a> (Mon and/or Thurs)<br />
<br />
<strong><span style="font-size: large;">STAY HEALTHY</span></strong><br />
It is important to take care of one’s body … we must prevent injury<br />
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
Make sure you have new shoes that are not worn down (replace your track trainers!)<br />
STRETCH frequently and ice when needed<br />
Take proper precautions when exercising during warm weather<br />
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day<br />
Drink plenty of fluids (water before runs/water and sports drinks after runs)<br />
Dress appropriately – protect skin from sun exposure but be aware of overheating<br />
Always run w/someone whenever possible (or let someone know where you are going)<br />
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><a href="https://docs.google.com/spreadsheets/d/15cUJClFBGHvxUuhQT9S-VaZD9JnwnyTwsAPZqdlp5Po/edit?usp=sharing">Record Your Mileage</a></span></div>
<div style="text-align: center;">
Add Your Name, Grade, & Mileage</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-56998958168868727052018-04-16T22:18:00.000-05:002018-04-29T22:22:15.434-05:00What can YOU do to IMPROVE?<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<b><span style="font-size: x-large;">SUMMER RUNNING CAMPS</span></b></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<div>
<span style="font-size: large;">July 8th - 12th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.luther.edu/sports/camps/running/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Luther Distance Running Camp</a></span></div>
<div>
<span style="font-size: large;">July 8th - 12th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.pointerstrackandfieldcamps.com/pointers-running-camp.cfm" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UWSP Middle/Long Distance Camp</a></span></div>
<div>
<span style="font-size: large;">July 16th - 19th - <a href="http://madisonmileageclub.blogspot.com/2008/11/madison-mileage-club-summer-running.html">MMC Summer Distance Camp</a></span></div>
<div>
<span style="font-size: large;">July 15th - 19th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://abcsportscamps.com/umxc/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Univ of Minnesota Cross Country Camp</a></span></div>
<div>
<span style="font-size: large;">July 15th - 20th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.uww.edu/ce/camps/athletic/crosscountry" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UWW Cross Country Camp</a></span></div>
<div>
<span style="font-size: large;">July 15th - 19th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.blugolds.com/camps/201415/Cross_Country" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UWEC Cross Country Camp</a></span></div>
<div>
<span style="font-size: large;">July 15th - 19th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://mencrosscountry.uwoshkoshsportscamps.com/cross-country-summer-camp.cfm" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UWO Cross Country Camp</a></span></div>
<div>
<span style="font-size: large;">July 16th - 21st - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.uwcamps.com/sport.aspx?id=21" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UW-Madison Camp of Champions (week 1)</a></span></div>
<div>
<span style="font-size: large;">July 22nd - 26th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.wartburgcrosscountrycamp.com/wartburg-college-cross-country-camp.cfm" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Wartburg College Cross Country Camp</a></span></div>
<div>
<span style="font-size: large;">July 22nd - 27th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="https://www.ussportscamps.com/running/nike/chris-solinsky-wisconsin-camp/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Central Wisconsin Cross Country Camp</a></span></div>
<div>
<span style="font-size: large;">July 23rd - 28th - <a href="http://www.uwcamps.com/sport.aspx?id=21" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">UW-Madison Camp of Champions (week 2)</a></span></div>
<div>
<span style="font-size: large;">July 25th - 28th - <a href="https://www.snc.edu/athletics/docs/TrackMiddleDCamp0817.pdf" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">St. Norbert Middle Distance/Distance Camp</a></span></div>
</div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://camps.milesplit.com/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank"><span style="font-size: large;">CHOOSE YOUR OWN ADVENTURE</span></a></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif; font-size: 13px;">
<br clear="none" /></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<b><span style="font-size: x-large;">SUMMER RUNNING OPTIONS</span></b></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<span style="font-size: large;">June 2nd - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://wisconsintc.org/community-events/moovin-5k/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Mooovin 5k</a></span></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<span style="font-size: large;">June 11th - August 10th (M-F) - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://madisonmileageclub.blogspot.com/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Summer Running @ JMM - 8:00am</a></span></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<span style="font-size: large;">June 16th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.hot2trotcottagegrove.org/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Hot2Trot Half Marathon/5k</a></span></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://wisconsintc.org/community-events/summer-track-series/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank"><span style="font-size: large;">Wisconsin Track Club Summer Series</span></a></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<span style="font-size: large;">July 26th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://movinshoesmadison.com/fullmoonrun/event-details/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Full Moon Run 5k</a></span></div>
<div style="background-color: white; color: #26282a; font-family: "times new roman", "new york", times, serif;">
<span style="font-size: large;">July 28th - <a class="yiv8531168417ydpf20ff196yiv1998057918" href="http://www.waunafestrun.org/" rel="nofollow" shape="rect" style="color: #196ad4;" target="_blank">Waunafest 10 Mile/5k</a></span></div>
<div>
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-1091824309685757862018-01-07T23:56:00.005-06:002018-01-07T23:56:51.038-06:00Winter Running <div style="text-align: left;">
<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Winter Running Notes and Guidelines</span></div>
</div>
<br />
<div style="text-align: center;">
The Off-Season is when GOOD teams become GREAT teams…what will we be?</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<strong><span style="color: yellow;">A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F </span></strong></div>
o This is NOT required and is open to anybody<br />
o On days there is not running, there will be lifting or cross training going on<br />
<br />
<strong><span style="color: yellow;">It is important to take care of one’s legs…we must prevent injury</span></strong><br />
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
o Make sure you have new shoes that are not worn down<br />
o STRETCH frequently and ice when needed<br />
o The healthier you can keep your body the more you can do in training<br />
<br />
<strong><span style="color: yellow;">Take proper precautions when exercising outside during cold weather</span></strong><br />
o Be careful of slippery conditions and wear clothes that make you easily visible<br />
o When running on a cold windy day, run into the wind first and return with the wind at your back<br />
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;"><a href="https://docs.google.com/spreadsheets/d/1hRePrNXoqm-7dSxY62sY6M11AM0cX9Jb2p4E9H3RzVQ/edit?usp=sharing">MILEAGE LOG</a></span><br />
Add your name & mileage</div>
<div style="text-align: center;">
<span style="color: yellow; font-size: medium;"><b><span style="font-size: x-large;"><br /></span></b></span>
<span style="color: yellow; font-size: medium;"><b><span style="font-size: x-large;">Winter Speed & Strength Training</span></b><span style="font-size: large;"> </span></span><br />
<span style="color: yellow; font-size: large;">Afternoon workout option will meet T, W, R </span></div>
<div style="text-align: center;">
<span style="color: red;">Workouts begin promptly at 3:50pm and generally finish by 5:20pm</span><br />
<span style="color: red;">Meet in the Lower Weight Room Hallway</span><br />
<span style="color: red;"><br /></span>
<br />
<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Morning workout option will meet M, W, F </span><br />
<span style="color: red;">Workouts begin promptly at 6:30am and generally finish by 7:30am</span><br />
<span style="color: red;">Meet at Court 4 in the Fieldhouse</span></div>
<span style="color: yellow;"></span></div>
<br />
Workouts will begin with a group warm-up followed by weight training and agility/speed drills<br />
Each workout will include Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.<br />
<br />
<div style="text-align: center;">
Questions??<br />
Contact Coach Frontier in the photo lab about PM sessions<br />
Contact Coach Slempkes in the dean's office about AM sessions</div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-16792397991324460192017-05-29T22:17:00.000-05:002017-05-29T22:17:52.776-05:00Run for Your Life<strong><span style="font-size: large;">SUMMER RUNNING</span></strong><br />
Meet at <a href="https://www.google.com/maps/place/Jefferson+Middle+School/@43.0646542,-89.5019694,337m/data=!3m1!1e3!4m5!3m4!1s0x8807aef0758e1f8f:0x68c8a0612f12b4a1!8m2!3d43.0655957!4d-89.5014846">Memorial H.S. (in Jefferson parking lot)</a> at 8:00 a.m. every M – F starting June 12th<br />
Saturday runs will meet at <a href="https://www.google.com/maps/dir//42.9932958%2c-89.5139859/%4042.9939193%2c-89.51271%2c1501m/data=%213m1%211e3?hl=en">Military Ridge Trail (in Verona)</a> at 8:00am starting June 17th<br />
Afternoon runs will meet at 4:30pm starting July 3rd - location TBD<br />
Runs are open to anybody and everybody (bring a friend)<br />
There will always be someone to run with at these times<br />
<br />
<strong><span style="font-size: large;">WHAT ELSE TO DO</span></strong><br />
Exercise and lifting outside of daily running is encouraged but should NOT replace running.<br />
To become a better runner, one must RUN.<br />
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.<br />
Core and strength drills should be completed 3 days a week<br />
Speed and agility drills can be completed up to 4 days a week<br />
<br />
<strong><span style="font-size: large;">STAY HEALTHY</span></strong><br />
It is important to take care of one’s body … we must prevent injury<br />
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
Make sure you have new shoes that are not worn down (replace your track trainers!)<br />
STRETCH frequently and ice when needed<br />
Take proper precautions when exercising during warm weather<br />
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day<br />
Drink plenty of fluids (water before runs/water and sports drinks after runs)<br />
Dress appropriately – protect skin from sun exposure but be aware of overheating<br />
Always run w/someone whenever possible (or let someone know where you are going)<br />
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><a href="https://docs.google.com/spreadsheets/d/15cUJClFBGHvxUuhQT9S-VaZD9JnwnyTwsAPZqdlp5Po/edit?usp=sharing">Record Your Mileage</a></span></div>
<div style="text-align: center;">
Add Your Name, Grade, & Mileage</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-65856920650700463992016-04-20T22:20:00.003-05:002016-05-10T23:04:55.127-05:00Summer Running<strong><span style="font-size: large;">SUMMER RUNNING</span></strong><br />
Meet at <a href="https://www.google.com/maps/place/Jefferson+Middle+School/@43.0646542,-89.5019694,337m/data=!3m1!1e3!4m5!3m4!1s0x8807aef0758e1f8f:0x68c8a0612f12b4a1!8m2!3d43.0655957!4d-89.5014846">Memorial H.S. (in Jefferson parking lot)</a> at 8:00 a.m. every M – F starting June 13th<br />
Saturday runs will meet at <a href="https://www.google.com/maps/dir//42.9932958%2c-89.5139859/%4042.9939193%2c-89.51271%2c1501m/data=%213m1%211e3?hl=en">Military Ridge Trail (in Verona)</a> at 8:00am starting June 18th<br />
Afternoon runs will meet at <a href="https://www.google.com/maps/place/Elver+Park/@43.0381542,-89.5028653,674m/data=!3m1!1e3!4m5!3m4!1s0x0:0xff3882d1f6db9515!8m2!3d43.0366329!4d-89.5037448">Elver Park</a> at 4:30pm starting July 4th<br />
Runs are open to anybody and everybody (bring a friend)<br />
There will always be someone to run with at these times<br />
<br />
<strong><span style="font-size: large;">WHAT ELSE TO DO</span></strong><br />
Exercise and lifting outside of daily running is encouraged but should NOT replace running.<br />
To become a better runner, one must RUN.<br />
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.<br />
Lifting will be offered at <a href="https://jmm.madison.k12.wi.us/files/memorial/2016%20Summer%20Speed%20%26%20Strength%20Program%20Registration.pdf">Memorial HS 6:30am – 8:00am OR 6:30pm -8:00pm (Mon, Wed, Thurs)</a><br />
Core and strength drills should be completed 3 days a week<br />
Speed and agility drills can be completed up to 4 days a week<br />
<br />
<strong><span style="font-size: large;">STAY HEALTHY</span></strong><br />
It is important to take care of one’s body … we must prevent injury<br />
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
Make sure you have new shoes that are not worn down (replace your track trainers!)<br />
STRETCH frequently and ice when needed<br />
Take proper precautions when exercising during warm weather<br />
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day<br />
Drink plenty of fluids (water before runs/water and sports drinks after runs)<br />
Dress appropriately – protect skin from sun exposure but be aware of overheating<br />
Always run w/someone whenever possible (or let someone know where you are going)<br />
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><a href="https://docs.google.com/spreadsheets/d/15cUJClFBGHvxUuhQT9S-VaZD9JnwnyTwsAPZqdlp5Po/edit?usp=sharing">Record Your Mileage</a></span></div>
<div style="text-align: center;">
Add Your Name, Grade, & Mileage</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-8606559108110971162016-04-20T22:15:00.001-05:002016-05-26T11:36:43.073-05:00Good Teams Become GREAT in the Offseason<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/proxy/AVvXsEgNA97RNmcf0XxBqfce3V4qLeUFqyBrCpeHEKmVrxeHVBGBNZfZLkdknPAk7iIkkdScyjP82PzZ3Dl2KqcZiCe3IRkp-qal8Gq-jR9Mz3LigjWk_5QlaB6f1DhuPcAcuw0DGjC-Se5R=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.milesplit.com/static/76137/a" /></a></div>
<span style="font-size: x-large;"><br /></span><span style="font-size: x-large;"><u><b>2016 Summer Training Options</b></u></span><br />
<span style="font-size: large;">June 6th - August 12th (M-F) - <a href="http://madisonmileageclub.blogspot.com/2016/04/summer-running.html">Summer Running @ JMM</a><br />June 15th - July 30th (MWR) - <a href="https://jmm.madison.k12.wi.us/files/memorial/2016%20Summer%20Speed%20%26%20Strength%20Program%20Registration.pdf">Summer Speed & Strength @ JMM</a></span><br />
<span style="font-size: large;">July 10th - 14th - <a href="http://www.luther.edu/sports/camps/running/">Luther Distance Running Camp</a></span><br />
<span style="font-size: large;"><span style="font-size: large;">July 10th - 14th - </span><span style="color: #de7008; font-size: large;"><a href="http://athletics.uwsp.edu/documents/2016/1/13//RunningCampBrochure16.pdf?id=2454">UWSP Middle/Long Distance Camp</a></span><br />July 11th - 14th - </span><span style="font-size: large;"><a href="http://madisonmileageclub.blogspot.com/2008/11/madison-mileage-club-summer-running.html">MMC Summer Distance Camp</a></span><br />
<span style="font-size: large;">July 17th - 21st - <a href="http://abcsportscamps.com/umxc/info/21423">Univ of Minnesota Cross Country Camp</a></span><br />
<span style="font-size: large;">July 17th - 22nd - </span><span style="color: #de7008; font-size: large;"><a href="http://www.uww.edu/ce/camps/athletic/crosscountry">UWW Cross Country Camp</a></span><br />
<span style="font-size: large;">July 17th - 21st - <a href="http://www.blugolds.com/camps/201415/Cross_Country_Camps_-_Clinics">UWEC Cross Country Camp</a></span><br />
<span style="font-size: large;">July 17th - 21st -</span><span style="font-size: large;"> </span><a href="http://uwoshkoshsportscampsmencrosscountry.myonlinecamp.com/index.cfm" style="font-size: x-large;">UWO Cross Country Camp</a><br />
<span style="font-size: large;">July 18th - 23rd - </span><span style="color: #de7008; font-size: large;"><a href="http://www.uwcamps.com/sport.aspx?id=21">UW-Madison Camp of Champions (week 1)</a></span><br />
<span style="font-size: large;">July 24th - 28th - </span><a href="http://www.wartburgcrosscountrycamp.com/wartburg-college-cross-country-camp.cfm" style="font-size: x-large;">Wartburg College (Iowa) Cross Country Camp</a><br />
<div>
<span style="font-size: large;">July 25th - 30th - </span><span style="color: #de7008; font-size: large;"><a href="http://www.uwcamps.com/sport.aspx?id=21">UW-Madison Camp of Champions (week 2)</a></span></div>
<span style="font-size: large;">July 27nd - 30th - <a href="http://www.snc.edu/athletics/docs/sncdistancecamp.pdf">St. Norbert Middle Distance/Distance Camp</a></span><br />
<a href="http://camps.runnerspace.com/"><span style="font-size: large;">CHOOSE YOUR OWN ADVENTURE</span></a><br />
<br />
<span style="font-size: medium;"><br /></span><span style="font-size: x-large;"><b><u>2016 Racing Options</u></b></span><br />
<span style="font-size: large;">June 7th - Milers Meet - 6pm @ UW McClimmon Track</span><br />
<span style="font-size: large;">June 18th - <a href="http://www.wingraboats.com/#!duck-dash-/h1nbg">Duck Dash - Paddle & 8k Run</a></span><br />
<span style="font-size: large;">June 25th - <a href="http://prairiechase.com/">Pheasant Branch Prairie Chase 5k/10k</a> </span><br />
<span style="font-size: large;">June 16th, 23rd, 30th & July 14th - <a href="http://www.witrackclub.org/home/SummerTrack">WTC Summer Track Series</a></span><br />
<span style="font-size: large;"><span style="font-size: large;">July 28th - </span><a href="http://www.movinshoesmadison.com/fullmoonrun/" style="font-size: medium;"><span style="font-size: large;">Full Moon Run 5k</span></a></span><br />
<span style="font-size: large;">July 30th - </span><a href="http://www.waunafestrun.org/"><span style="color: #de7008; font-size: large;">Waunafest 10 mile or 5k</span></a>
<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2Fwww.milesplit.com%2Fstatic%2F76137%2Fa&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/proxy/AVvXsEgNA97RNmcf0XxBqfce3V4qLeUFqyBrCpeHEKmVrxeHVBGBNZfZLkdknPAk7iIkkdScyjP82PzZ3Dl2KqcZiCe3IRkp-qal8Gq-jR9Mz3LigjWk_5QlaB6f1DhuPcAcuw0DGjC-Se5R=" -->Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-91797727443039717102015-11-07T19:22:00.000-06:002015-11-07T19:22:56.218-06:00Winter Running<div style="text-align: left;">
<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Winter Running Notes and Guidelines</span></div>
</div>
<br />
<div style="text-align: center;">
The Off-Season is when GOOD teams become GREAT teams…what will we be?</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<strong><span style="color: yellow;">A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F </span></strong></div>
o This is NOT required and is open to anybody<br />
o On days there is not running, there will be lifting or cross training going on<br />
<br />
<strong><span style="color: yellow;">It is important to take care of one’s legs…we must prevent injury</span></strong><br />
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
o Make sure you have new shoes that are not worn down<br />
o STRETCH frequently and ice when needed<br />
o The healthier you can keep your body the more you can do in training<br />
<br />
<strong><span style="color: yellow;">Take proper precautions when exercising outside during cold weather</span></strong><br />
o Be careful of slippery conditions and wear clothes that make you easily visible<br />
o When running on a cold windy day, run into the wind first and return with the wind at your back<br />
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;"><a href="https://docs.google.com/spreadsheets/d/1aSXWodACIPLhxIXWW23hqOfZ5lQ2FL9qiLv4TIJIfmc/edit?usp=sharing">MILEAGE LOG</a></span><br />
Add your name & mileage</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-32484150521601029682015-11-07T19:15:00.003-06:002015-12-06T13:23:47.951-06:00Winter Speed & Strength<div style="text-align: center;">
<span style="color: yellow; font-size: medium;"><b><span style="font-size: x-large;">Winter Speed & Strength Training</span></b><span style="font-size: large;"> </span></span><br />
<span style="color: yellow; font-size: large;">Afternoon workout option will meet T, W, R beginning in November</span></div>
<div style="text-align: center;">
<span style="color: red;">Workouts begin promptly at 3:50pm and generally finish by 5:20pm</span><br />
<span style="color: red;"><br /></span>
<br />
<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Morning workout option will meet M, W beginning in December </span><br />
<span style="color: red;">Workouts begin promptly at 6:30am and generally finish by 7:30am</span></div>
<span style="color: yellow;"></span></div>
<br />
Athletes should meet in the lower weight room hallway<br />
Workouts will begin with a group warm-up followed by weight training and agility/speed drills<br />
Each athlete will receive their own training booklet with all of the exercises as well as space to track their progress.<br />
Additionally, each workout will include Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.<br />
<br />
<div style="text-align: center;">
Questions??<br />
Contact Coach Frontier in the photo lab about PM sessions<br />
Contact Coach Slempkes in the main office about AM sessions</div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-67109077547499293122015-04-30T20:58:00.001-05:002015-07-12T23:35:35.560-05:00Summer Running<br />
<strong><span style="font-size: large;">SUMMER RUNNING</span></strong><br />
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 15th<br />
Saturday runs will meet at <a href="https://www.google.com/maps/dir//42.9932958%2c-89.5139859/%4042.9939193%2c-89.51271%2c1501m/data=%213m1%211e3?hl=en">Military Ridge Trail (in Verona)</a> at 8:00am starting June 20th<br />
Afternoon runs will meet at Elver Park at 4:30pm starting July 13th<br />
Runs are open to anybody and everybody (bring a friend)<br />
There will always be someone to run with at these times<br />
<br />
<strong><span style="font-size: large;">WHAT ELSE TO DO</span></strong><br />
Exercise and lifting outside of daily running is encouraged but should NOT replace running.<br />
To become a better runner, one must RUN.<br />
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.<br />
Lifting will be offered at Memorial HS 6:30am – 8:00am OR 6:30pm -8:00pm (Mon, Wed, Thurs)<br />
Sign up - <a href="https://jmm.madison.k12.wi.us/files/memorial/summer_2015_speedandstrength.pdf">HERE</a><br />
Core and strength drills should be completed 3 days a week<br />
Speed and agility drills can be completed up to 4 days a week<br />
<br />
<strong><span style="font-size: large;">STAY HEALTHY</span></strong><br />
It is important to take care of one’s body … we must prevent injury<br />
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
Make sure you have new shoes that are not worn down (replace your track trainers!)<br />
STRETCH frequently and ice when needed<br />
Take proper precautions when exercising during warm weather<br />
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day<br />
Drink plenty of fluids (water before runs/water and sports drinks after runs)<br />
Dress appropriately – protect skin from sun exposure but be aware of overheating<br />
Always run w/someone whenever possible (or let someone know where you are going)<br />
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><a href="https://docs.google.com/spreadsheets/d/1ib8vYqEWDHC0_ZRpJEzdl2NRxx6Abs8FYtSihGl1avc/edit?usp=sharing">Record Your Mileage</a></span></div>
<div style="text-align: center;">
Add Your Name, Grade, & Mileage</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-28480819341361351102015-03-29T23:05:00.000-05:002015-05-27T21:04:33.591-05:00What will YOU do to get better?<div style="text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/proxy/AVvXsEgNA97RNmcf0XxBqfce3V4qLeUFqyBrCpeHEKmVrxeHVBGBNZfZLkdknPAk7iIkkdScyjP82PzZ3Dl2KqcZiCe3IRkp-qal8Gq-jR9Mz3LigjWk_5QlaB6f1DhuPcAcuw0DGjC-Se5R=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.milesplit.com/static/76137/a" /></a></div>
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;"><u><b>2015 Summer Training Options</b></u></span><br />
<span style="font-size: large;">June 8th - August 14th (M-F) - <a href="http://www.madisonmileageclub.blogspot.com/2015/04/summer-running.html">Summer Running @ JMM</a><br />June 15th - July 30th (MWR) - <a href="https://jmm.madison.k12.wi.us/files/memorial/summer_2015_speedandstrength.pdf">Summer Speed & Strength @ JMM</a></span><br />
<span style="font-size: large;">July 5th - 9th - <a href="http://www.luther.edu/sports/camps/running/">Luther Distance Running Camp</a><br />July 6th - 9th - </span><span style="font-size: large;"><a href="http://madisonmileageclub.blogspot.com/2008/11/madison-mileage-club-summer-running.html">MMC Summer Distance Camp</a></span><br />
<span style="font-size: large;">July 11th - 15th - <a href="http://abcsportscamps.com/umxc/info/17083">Univ of Minnesota Cross Country Camp</a></span><br />
<span style="font-size: large;">July 12th - 16th - </span><span style="color: #de7008; font-size: large;"><a href="http://athletics.uwsp.edu/documents/2015/2/19//RunningCampBrochure15.pdf?id=2200">UWSP Middle/Long Distance Camp</a></span><br />
<span style="font-size: large;">July 12th - 16th - <a href="http://www.smarttrainingandracing.com/">UW-Parkside Chris Solinsky Distance Camp</a></span><br />
<span style="font-size: large;">July 12th - 17th - </span><span style="color: #de7008; font-size: large;"><a href="http://www.uww.edu/ce/camps/athletic/crosscountry">UWW Cross Country Camp</a></span><br />
<span style="font-size: large;">July 13th - 16th - <a href="http://www.blugolds.com/camps/201415/X-Crountry_Camp_2015Revised.pdf">UWEC Cross Country Camp</a></span><br />
<span style="font-size: large;">July 13th - 18th - </span><span style="color: #de7008; font-size: large;"><a href="http://www.uwcamps.com/sport.aspx?id=21">UW-Madison Camp of Champions (week 1)</a></span><br />
<span style="font-size: large;">July 19th - 23rd - <a href="http://uwoshkoshsportscampsmencrosscountry.myonlinecamp.com/index.cfm">UWO Cross Country Camp (week 1)</a></span><br />
<span style="font-size: large;">July 20th - 25th - </span><span style="color: #de7008; font-size: large;"><a href="http://www.uwcamps.com/sport.aspx?id=21">UW-Madison Camp of Champions (week 2)</a></span><br />
<span style="font-size: large;">July 22nd - 25th - <a href="http://www.snc.edu/athletics/docs/sncdistancecamp.pdf">St. Norbert Middle Distance/Distance Camp</a></span><br />
<span style="font-size: large;">July 26th - 29th - <a href="http://trackandfield.uwlcamps.com/">UWL Cross Country Camp</a></span><br />
<span style="font-size: large;">July 26th - 30th - <a href="http://www.wartburgcrosscountrycamp.com/wartburg-college-cross-country-camp.cfm">Wartburg College (Iowa) Cross Country Camp</a></span><br />
<span style="font-size: large;">August 2nd - 6th - </span><span style="color: #de7008; font-size: large;"><a href="http://uwoshkoshsportscampsmencrosscountry.myonlinecamp.com/index.cfm">UWO Cross Country Camp (week 2)</a></span><br />
<a href="http://camps.runnerspace.com/"><span style="font-size: large;">CHOOSE YOUR OWN ADVENTURE</span></a><br />
<br />
<span style="font-size: medium;"><br /></span><span style="font-size: x-large;"><b><u>2015 Racing Options</u></b></span><br />
<span style="font-size: large;">June 13th - <a href="http://www.wingraboats.com/Duck-Dash.html">Duck Dash - Paddle & 8k Run</a></span><br />
<span style="font-size: large;">June 18th, 25th & July 9th, 16th - <a href="http://www.witrackclub.org/SummerTrackSeries.html">WTC Summer Track Series</a></span><br />
<span style="font-size: large;">June 27th - <a href="http://aldoleopoldnaturecenter.org/event/2015-run-wild-in-the-woods/">Run Wild 5k or 10k</a></span><br />
<span style="font-size: large;">July 25th - </span><a href="http://www.waunafestrun.org/"><span style="color: #de7008; font-size: large;">Waunafest 10 mile or 5k</span></a><br />
<span style="font-size: large;">July 26th - </span><a href="http://witrackclub.org/CapitolMile.html"><span style="color: #de7008; font-size: large;">WTC Capitol Mile</span></a><br />
<span style="font-size: large;">July 30th - </span><a href="http://www.movinshoesmadison.com/fullmoonrun/"><span style="font-size: large;">Full Moon Run 5k</span></a>
<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2Fwww.milesplit.com%2Fstatic%2F76137%2Fa&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/proxy/AVvXsEgNA97RNmcf0XxBqfce3V4qLeUFqyBrCpeHEKmVrxeHVBGBNZfZLkdknPAk7iIkkdScyjP82PzZ3Dl2KqcZiCe3IRkp-qal8Gq-jR9Mz3LigjWk_5QlaB6f1DhuPcAcuw0DGjC-Se5R=" -->Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-59137771891149987862014-11-07T21:38:00.001-06:002014-12-13T13:54:07.404-06:00Winter Running<div style="text-align: left;">
<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Winter Running Notes and Guidelines</span></div>
</div>
<br />
<div style="text-align: center;">
The Off-Season is when GOOD teams become GREAT teams…what will we be?</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<strong><span style="color: yellow;">A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F </span></strong></div>
o This is NOT required and is open to anybody<br />
o On days there is not running, there will be lifting or cross training going on<br />
<br />
<strong><span style="color: yellow;">It is important to take care of one’s legs…we must prevent injury</span></strong><br />
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
o Make sure you have new shoes that are not worn down<br />
o STRETCH frequently and ice when needed<br />
o The healthier you can keep your body the more you can do in training<br />
<br />
<strong><span style="color: yellow;">Take proper precautions when exercising outside during cold weather</span></strong><br />
o Be careful of slippery conditions and wear clothes that make you easily visible<br />
o When running on a cold windy day, run into the wind first and return with the wind at your back<br />
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm<br />
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><a href="https://docs.google.com/document/d/1AfehpfiiEAmxexKLtvAdQszqOvwLLGJAqrY22zneddI/edit?usp=sharing">2014-15 Calendar</a></span><br />
<br />
<a href="https://docs.google.com/spreadsheets/d/1togL2P9F16tucVDPCvuBUOx7rbUdCajvPZL6Yop0PEw/edit?usp=sharing"><span style="font-size: large;">MILEAGE LOG</span></a><br />
Add your name & mileage</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-47841469859896297342014-11-06T21:40:00.000-06:002014-12-10T21:52:41.453-06:00Winter Strength & Speed<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Winter Strength & Speed Training will run T, W, R, </span></div>
<div style="text-align: center;">
<span style="color: yellow;">Workouts begin promptly at 3:50pm and generally finish by 5:20pm</span></div>
<br />
Athletes should meet in the lower weight room hallway <br />
Workouts will begin with a group warm-up followed by weight training.<br />
Each athlete will receive their own training booklet with all of the lifts as well as space to track there progress.<br />
Additionally, each workout will end with Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.<br />
<br />
<div style="text-align: center;">
Questions?? - Contact Mr. Frontier in the photo lab</div>
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-82086569122550022942014-03-13T16:14:00.000-05:002014-06-04T18:45:06.349-05:00Summer Running<br />
<strong><span style="font-size: large;">SUMMER RUNNING</span></strong><br />
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 16th<br />
Afternoon runs will meet at Elver Park at 4:30 pm starting June 30th<br />
Runs are open to anybody and everybody (bring a friend)<br />
There will always be someone to run with at these times<br />
<br />
<strong><span style="font-size: large;">WHAT ELSE TO DO</span></strong><br />
Exercise and lifting outside of daily running is encouraged but should NOT replace running.<br />
To become a better runner, one must RUN.<br />
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.<br />
Lifting will be offered at Memorial HS 6:30am – 8:00am OR 9:30am -11:00am (Mon, Wed, Thurs)<br />
Sign up -<a href="https://docs.google.com/document/d/1Y96tFpaX8UCaSNAriODRQ6708rDmc7ldeK0WLOzWD18/edit?usp=sharing"> HERE</a><br />
Core and strength drills should be completed 3 days a week<br />
Speed and agility drills can be completed up to 4 days a week<br />
<br />
<strong><span style="font-size: large;">STAY HEALTHY</span></strong><br />
It is important to take care of one’s body … we must prevent injury<br />
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
Make sure you have new shoes that are not worn down (replace your track trainers!)<br />
STRETCH frequently and ice when needed<br />
Take proper precautions when exercising during warm weather<br />
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day<br />
Drink plenty of fluids (water before runs/water and sports drinks after runs)<br />
Dress appropriately – protect skin from sun exposure but be aware of overheating<br />
Always run w/someone whenever possible (or let someone know where you are going)<br />
<br />
<div align="center">
<span style="font-size: x-large;"><strong><a href="http://www.running2win.com/">Log Your Summer Miles</a></strong></span><br />
Join the MMC Team - After creating your account enter team ID<span style="font-size: x-large;"> </span><span style="background-color: white; color: #333333; font-family: Arial;">T-36799102012-19</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-51464526652919852762014-03-11T21:55:00.002-05:002014-05-26T16:32:37.556-05:00Seek Opportunities to Improve as a Runner<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHuPKNE8VDwZ0-pJg18VJ-fAu5bJSsvS14v7G3UT1vNyHRCk66mcmhT3oy3pENtj7pZ2axdhWx20ES0-Zdjbo1PHikPHljsBfJS9wArAMosgZlSr-UO87VBCxWINedqZzlxE9DUChK/s1600/untitled.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHuPKNE8VDwZ0-pJg18VJ-fAu5bJSsvS14v7G3UT1vNyHRCk66mcmhT3oy3pENtj7pZ2axdhWx20ES0-Zdjbo1PHikPHljsBfJS9wArAMosgZlSr-UO87VBCxWINedqZzlxE9DUChK/s1600/untitled.png" /></a></div>
<br />
<br />
<span style="font-size: x-large;">2014 Summer Training Options</span><br />
<span style="font-size: large;">June 9th - August 15th (M-F) - <a href="http://madisonmileageclub.blogspot.com/2014/03/summer-running.html">Summer Running @ JMM</a><br />June 17th - August 7th (TWR) - <a href="https://docs.google.com/document/d/1Y96tFpaX8UCaSNAriODRQ6708rDmc7ldeK0WLOzWD18/edit?usp=sharing">Summer Speed & Strength @ JMM</a><br />July 7th - 10th - </span><a href="http://madisonmileageclub.blogspot.com/2008/11/madison-mileage-club-summer-running.html"><span style="font-size: large;">MMC Summer Distance Camp</span></a><br />
<span style="font-size: large;">July 13th - 17th - </span><a href="http://athletics.uwsp.edu/documents/2013/11/25/RunningCampBrochure13.pdf?id=1856"><span style="color: #de7008; font-size: large;">UWSP Middle/Long Distance Camp</span></a><br />
<span style="font-size: large;">July 13th - 18th - </span><a href="http://www.uww.edu/Documents/ce/camps/crosscountry/cross_country_2014_working.pdf"><span style="color: #de7008; font-size: large;">UWW Cross Country Camp</span></a><br />
<span style="font-size: large;">July 14th - 19th - </span><a href="http://www.uwcamps.com/sport.aspx?id=21"><span style="color: #de7008; font-size: large;">UW-Madison Camp of Champions (week 1)</span></a><br />
<span style="font-size: large;">July 21st - 26th - </span><span style="color: #de7008; font-size: large;"><a href="http://www.uwcamps.com/sport.aspx?id=21">UW-Madison Camp of Champions (week 2)</a></span><br />
<span style="font-size: large;">July 27th - 31st - <a href="http://www.go-knights.net/documents/2014/3/3/Cross_Country_Camp_Brochure_2014_JP_low5.pdf?id=374">Wartburg College (Iowa) Cross Country Camp</a></span><br />
<span style="font-size: large;">August 3rd - 7th - </span><a href="http://uwoshkoshwomenxc.uwoshkoshsportscamps.com/2014_Cross_Country_Camp_Brochure.pdf"><span style="color: #de7008; font-size: large;">UWO Cross Country Camp</span></a><br />
<a href="http://camps.runnerspace.com/"><span style="font-size: large;">CHOOSE YOUR OWN ADVENTURE</span></a><br />
<span style="font-size: medium;"><span style="font-size: medium;"><br /></span></span>
<span style="font-size: x-large;">2014 Racing Options</span><br />
<span style="font-size: large;">June 14th - <a href="http://www.wingraboats.com/Duck-Dash.html">Duck Dash - Paddle & 8k Run</a></span><br />
<span style="font-size: large;">June 21st - <a href="http://colonialclub.org/events/strawberry-fest">Strawberry Run 5k or 10k</a></span><br />
<span style="font-size: large;">June 26th - <a href="http://www.witrackclub.org/SummerTrackSeries.html">WTC Summer Track Series</a></span><br />
<span style="font-size: large;">July 26th - </span><a href="http://www.waunafestrun.org/"><span style="color: #de7008; font-size: large;">Waunafest 10 mile or 5k</span></a><br />
<span style="font-size: large;">July 27th - </span><a href="http://witrackclub.org/CapitolMile.html"><span style="color: #de7008; font-size: large;">WTC Capitol Mile</span></a><br />
<span style="font-size: large;">August 6th - </span><a href="http://movinshoesmadison.com/f%E2%80%8Bullmoonrun"><span style="font-size: large;">Full Moon Run 5k</span></a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-63461083070666682212013-12-24T20:18:00.003-06:002013-12-24T20:18:40.045-06:00Happy Holidays<div style="text-align: center;">
<span style="font-size: x-large;"><span style="color: red;">H</span><span style="color: lime;">a</span><span style="color: red;">p</span><span style="color: lime;">p</span><span style="color: red;">y</span> <span style="color: lime;">H</span><span style="color: red;">o</span><span style="color: lime;">l</span><span style="color: red;">i</span><span style="color: lime;">d</span><span style="color: red;">a</span><span style="color: lime;">y</span><span style="color: red;">s</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiInmBfhI7oFx39Xs0kIJObwSQG4UsL_UrswioqwjtCIwUbQDUHiqiNxhFMVz8LhVLXPQI2beQW6W6W6xh4AqfckA0aj1n7R1cf2dpMRoaFYlkfY6ZU98LFrZWk4JdDEnDUn27h0WNk/s1600/Winter+Run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiInmBfhI7oFx39Xs0kIJObwSQG4UsL_UrswioqwjtCIwUbQDUHiqiNxhFMVz8LhVLXPQI2beQW6W6W6xh4AqfckA0aj1n7R1cf2dpMRoaFYlkfY6ZU98LFrZWk4JdDEnDUn27h0WNk/s320/Winter+Run.jpg" width="240" /></a></div>
<br />
<div style="text-align: center;">
<span style="font-size: large;"><b>Remember to dress warm for your run!!!</b></span></div>
<div style="text-align: center;">
X-mas Eve Run 2013 (-18 degrees)</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-29829243543618774312013-10-31T08:22:00.000-05:002013-10-31T09:23:51.822-05:00Winter Running<div style="text-align: left;">
<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Winter Running Notes and Guidelines</span></div>
</div>
<br />
<div style="text-align: center;">
The Off-Season is when GOOD teams become GREAT teams…what will we be?</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<strong><span style="color: yellow;">A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F beginning the week of <u><span style="font-size: large;">December 2nd</span></u></span></strong></div>
o This is NOT required and is open to anybody<br />
o On days there is not running, there will be lifting or cross training going on<br />
<br />
<strong><span style="color: yellow;">It is important to take care of one’s legs…we must prevent injury</span></strong><br />
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
o Make sure you have new shoes that are not worn down<br />
o STRETCH frequently and ice when needed<br />
o The healthier you can keep your body the more you can do in training<br />
<br />
<strong><span style="color: yellow;">Take proper precautions when exercising outside during cold weather</span></strong><br />
o Be careful of slippery conditions and wear clothes that make you easily visible<br />
o When running on a cold windy day, run into the wind first and return with the wind at your back<br />
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm<br />
<br />
<div style="text-align: center;">
<a href="http://www.running2win.com/"><span style="font-size: x-large;">Log Your Winter Miles</span></a></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-50552143007247255382013-10-31T08:19:00.000-05:002013-12-09T22:02:42.875-06:00Winter Speed & Strength Training<div style="text-align: center;">
<span style="color: yellow; font-size: large;">Winter Speed & Strength Training will run T, W, R, starting Tuesday, <b><u>Nov. 5th</u></b></span></div>
<div style="text-align: center;">
<span style="color: yellow;">Workouts begin promptly at 3:50pm and generally finish by 5:20pm</span></div>
<br />
Athletes should meet in the lower weight room hallway <br />
Workouts will begin with a group warm-up followed by weight training.<br />
Each athlete will receive their own training booklet with all of the lifts as well as space to track there progress.<br />
Additionally, each workout will end with Speed, Agility, and Core Training - a rotation of activities that include Ab work, Plyometrics, Agility Ladders, and Med Ball work.<br />
<br />
<div style="text-align: center;">
Questions?? - Contact Mr. Frontier in the photo lab</div>
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-7003761400402463362013-05-04T18:21:00.000-05:002013-05-18T08:29:45.096-05:00Summer Training<br />
<strong><span style="font-size: large;">SUMMER RUNNING</span></strong><br />
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 17th<br />
Afternoon runs will meet at Elver Park at 4:30 pm starting July 1st<br />
Runs are open to anybody and everybody (bring a friend)<br />
There will always be someone to run with at these times<br />
<br />
<strong><span style="font-size: large;">WHAT ELSE TO DO</span></strong><br />
Exercise and lifting outside of daily running is encouraged but should NOT replace running.<br />
To become a better runner, one must RUN.<br />
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.<br />
Lifting will be offered at Memorial HS 6:30am – 8:00am OR 9:30am -11:00am (Mon, Tues, Thurs)<br />
Sign up - <a href="https://docs.google.com/document/d/1WCQs6n_cySjqRjt55YgdnpKekvMvd1HudcHRah0GZTU/edit">HERE</a><br />
Core and strength drills should be completed 3 days a week<br />
Speed and agility drills can be completed up to 4 days a week<br />
<br />
<strong><span style="font-size: large;">STAY HEALTHY</span></strong><br />
It is important to take care of one’s body … we must prevent injury<br />
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)<br />
Make sure you have new shoes that are not worn down (replace your track trainers!)<br />
STRETCH frequently and ice when needed<br />
Take proper precautions when exercising during warm weather<br />
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day<br />
Drink plenty of fluids (water before runs/water and sports drinks after runs)<br />
Dress appropriately – protect skin from sun exposure but be aware of overheating<br />
Always run w/someone whenever possible (or let someone know where you are going)<br />
<br />
<div align="center">
<span style="font-size: x-large;"><strong><a href="http://www.running2win.com/">Log Your Summer Miles</a></strong></span><br />
Join the MMC Team - After creating your account enter team ID<span style="font-size: x-large;"> </span><span style="background-color: white; color: #333333; font-family: Arial;">T-36799102012-19</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1806583282757429977.post-43799152583229850462013-05-04T18:18:00.001-05:002013-05-04T18:18:19.591-05:00How can you improve?<br />
<span style="font-size: 29.09090805053711px;"><strong>Summer Camp Options</strong></span><br />
<br />
<span style="font-size: 20.909090042114258px;"><a href="http://madisonmileageclub.blogspot.com/2008/11/madison-mileage-club-summer-running.html">Summer Distance Camp</a></span><br />
<span style="font-size: 20.909090042114258px;">July 8th -11th</span><br />
<br />
<span style="font-size: 20.909090042114258px;"><a href="http://www.uwbadgers.com/camps/camp-cross-country.html">University of Wisconsin - Madison (Camp of Champions)</a></span><br />
<span style="font-size: 20.909090042114258px;">Session I - July 15th -20th<br />Session II - July 22nd - 27th</span><br />
<br />
<span style="font-size: 20.909090042114258px;"><a href="http://athletics.uwsp.edu/documents/2013/1/30/RunningCampBrochure13.pdf">University of Wisconsin - Stevens Point</a></span><span style="font-size: 20.909090042114258px;"><br />July 7th - 11th</span><br />
<br />
<span style="font-size: 20.909090042114258px;"><a href="http://www.uww.edu/conteduc/camps/crosscountry/docs/CrossCountry2013.pdf">University of Wisconsin - Whitewater</a></span><span style="font-size: 20.909090042114258px;"><br />July 14th -19th</span><br />
<br />
<span style="font-size: large;"><a href="http://uwoshkoshwomenxc.uwoshkoshsportscamps.com/cross-country-summer-camp.cfm">University of Wisconsin - Oshkosh</a></span><br />
<span style="font-size: large;">July 14th - 18th</span><br />
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Unknownnoreply@blogger.com0