Madison Mileage Club: 2015

Saturday, November 7, 2015

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

MILEAGE LOG
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Winter Speed & Strength

Winter Speed & Strength Training
Afternoon workout option will meet T, W, R beginning in November

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

Morning workout option will meet M, W beginning in December
Workouts begin promptly at 6:30am and generally finish by 7:30am

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

Questions??
Contact Coach Frontier in the photo lab about PM sessions
Contact Coach Slempkes in the main office about AM sessions

Thursday, April 30, 2015

Summer Running

SUMMER RUNNING
Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 15th
Saturday runs will meet at Military Ridge Trail (in Verona) at 8:00am starting June 20th
Afternoon runs will meet at Elver Park at 4:30pm starting July 13th
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 6:30pm -8:00pm (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)

Record Your Mileage

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