Winter Running

Winter Running Notes and Guidelines

The Off-Season is when GOOD teams become GREAT teams…what will we be?

A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,R,F 

o This is NOT required and is open to anybody
o On days there is not running, there will be lifting or cross training going on

It is important to take care of one’s legs…we must prevent injury
o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
o Make sure you have new shoes that are not worn down
o STRETCH frequently and ice when needed
o The healthier you can keep your body the more you can do in training

Take proper precautions when exercising outside during cold weather
o Be careful of slippery conditions and wear clothes that make you easily visible
o When running on a cold windy day, run into the wind first and return with the wind at your back
o Wear plenty of warm clothes in layers, you can take layers off if you get too warm

2014-15 Calendar

MILEAGE LOG
Add your name & mileage

Winter Strength & Speed

Winter Strength & Speed Training will run T, W, R, 

Workouts begin promptly at 3:50pm and generally finish by 5:20pm

Athletes should meet in the lower weight room hallway
Workouts will begin with a group warm-up followed by weight training.
Each athlete will receive their own training booklet with all of the lifts as well as space to track there progress.
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.

Questions?? - Contact Mr. Frontier in the photo lab

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

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