Thursday, September 23, 2010
Sunday, August 29, 2010
Thursday, August 26, 2010
Monday, June 14, 2010
Welcome to the 2010 Cross Country Season. Below you will find the e-mail that Coach Hillyard sent to all of us. For those of you returning you understand how important all of these things are for our success in the fall and on the Podium in December. If we hope to re create our 6th place finish and improve upon it we must become masters of all of these things. Incoming Freshmen; you must realize the impact you have not only on the season but the future of this program and instill these qualities in yourselves now.
“The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights.” - Muhammad Ali
Here is the basic structure for your training for the next 8 weeks. I will send out individual mileage goals for each week for each of you tomorrow. Keep in mind that these numbers are not set in stone. I need your feedback, as I can’t possibly know every day what is going on with 56 distance runners. Some of you are still training, and a few of our incoming freshmen just finished their seasons, so your start dates will vary. All of the incoming freshmen need a week of complete rest after the completion of your season and then a 2ndweek of easy running every other day before resuming training.
A. Suggested weekly structure: 2 long runs per week (20% of weekly volume on Sunday, 15% on Wed or Thursday)
B. Pace/Effort: Run how you feel. It’s okay to get after it when you feel good… but only on occasion! This block of training is all a part of our broad based development, but it is not SPECIFIC to the cross country season. If you want to jump in a road race, run a hill session, fartlek, tempo, etc., you have the liberty to do so during this block of training. Just follow some general common sense rules: Make sure that proper recovery follows a hard effort, and make sure that you are not doing too much. Not sure? Ask! Be consistent. Be smart. Be accountable to yourself.
Good habits enable good athletes to achieve GREAT performances!
C. Hydration: Failure to stay properly hydrated will lead to poor recovery/performance and will also make you susceptible to injury and soreness. Chronic dehydration will also effect your mental focus (translation – you will not feel motivated to train). Solution: Keep a water bottle with you at all times. If you are thirsty, you will drink. If you don’t have water with you, you will mentally suppress your urge to drink and will eventually end up “behind the 8 ball” so to speak. Keep water by your bed at night, and make sure you are hydrating first thing in the morning…if you are getting 8 hours of sleep each night, then you haven’t had any water for 8 hours! You can’t afford to wait any longer. When you go to a national meet, you will notice that the athletes that end up on the podium always have water with them. Good habits enable good athletes to achieve GREAT performances!
D. Nutrition: Listen to your body when it comes to caloric intake. If you are hungry, eat. Understand that proper nutrition, however, plays a vital role in performance. Eat a balanced diet. Limit fast food, fried foods, and highly processed foods as much as possible. Eliminate soft drinks completely. This takes commitment and maturity – traits that separate Champions from the mentally weak , unmotivated, merely talented athletic masses. .. the ones that we will trample in November and December. Every one of you has the talent to be very successful. So does your opposition. The question, then, is obvious. Isn’t this all about doing what the weak ones are unwilling to do? You don’t have to be that tough to grind out a workout in front of your peers. Fat, untrained people can finish marathons… so even these folks can be “tough”. It takes real intestinal fortitude, however, to do the little things right…when no one else is watching. Good habits enable good athletes to achieve GREAT performances!
E. Ancillary Work:
Upperclassmen, you know what to do. Newcomers: watch the video links below. I know that summer schedules are hectic, but you can make time to do the pre-run and post-run work that will enable you to gain the maximum from your training. Strong runners win. It takes consistency to gain strength. Strength work combined with proper nutrition will keep your body in a metabolic state (building muscle strength) rather than catabolic (atrophy, loss of strength). Mobility work (hip girdle, slow drills) will maintain your range of motion and help to improve your efficiency. Good habits enable good athletes to achieve GREAT performances!
1. Slow Drills:Great to do after a quality session, or after a long run.
2. The “Flanagan” Circuit:
3. Hip Girtle routine:
4. Hurdle Mobility, Plyo style:
5. Push-ups, planks, core work… you can finish off every session with push-ups and core work.
XC Schedule: Fall 2010
Unfortunately, we will not be able to travel to Canada to open the season in late September. You can no longer travel to Canada without a passport (you actually can go there without it…you just can’t get back in the United States). Rather than spend $5,000 on passports or ask each of you to drop $100 each, we will open the season on Friday, September 17th against some very solid D1 competition at the University of Tennessee (Knoxville). We will stay over on Friday night, get our long run in on some nice trails in the Smoky Mountains on Saturday morning, then do a little sightseeing in the afternoon before heading home Saturday evening. The schedule is as follows:
Friday, September 17th: UT Invitational Knoxville, TN
Saturday, October 2nd: Greater Louisville Classic Louisville, KY
Saturday, October 16th: Fast Cats Classic Owensboro, KY
Saturday, November 6th: GLVC Championships Kenosha, WI
Saturday, November 20th: NCAA II Midwest Regional Louisville, KY
Saturday, December 4th: NCAA II Championships Louisville, KY