This week we start our training program where we will meet and train at a different location each day of the week. We will stay with this program for the rest of the season.
The purpose of training at different locations is two-fold:
1) Each of these locations has different surfaces, similar to how each XC course during the season has a different surface. So by training on different surfaces, we are preparing for racing and competing on the different surfaces we will encounter all season long.
2) Having different locations gives us a variety of runs so that we do not get tired and bored of running the same routes from the same location day after day.
Here is the schedule:
Monday: Lion's Park
Tuesday: Golf Course
Wednesday: Rotary Park
Thursday: Sand Flats
Friday: HS Track
Monday, August 7 @ 6:00 AM at Lion's Park: 7 mile run for varsity runners / 4 mile run for JV runners. When we return to the park we will do four 50 meter strides. We finish the workout with 10-15 minutes of core work on the grass.
Monday, August 7 @ 9:00 PM at Rotary Park: Optional moonlight run! Meet at Rotary Park at 9:00 PM and we will carpool up to Sand Flats Recreation Area for an easy 5 mile run under the light of a full moon.
Tuesday, August 8 @ 6:00 AM at Moab Golf Club: 5k effort repetitions. An easy 2 mile warm-up followed by 5 x 1,000 meter @ 3-mile pace. We focus on consistent pacing, surging turns and a strong kick the last 250 meters.
Wednesday, August 9 @ 6:00 AM at Rotary Park: Easy two 2-mile warm up run then eight 60-second repeats up Sand Flats Hill. Easy jog back to the park where we finish the workout with a PACK 800 and 10 - 15 minutes of core work on the grass in the park.
Thursday, August 10 @ 6:00 AM at Sand Flats: 20-minute warm up followed by a 20-minute tempo run (80 - 85% effort). We finish with a 15-minute cooldown.
Friday, August 11 @ 6:00 AM at the HS: Easy three mile run at a conversational pace followed up with six strides. Uniform handout after practice in the locker room.
Friday, August 11 @ 2:00 PM at the HS: Board the bus for Salt Lake City to compete in the Premier Invitational Saturday morning. We will stay Friday night at the Fairfield Inn in Draper, the cost per team member is $30 for the hotel. Team meeting after dinner.
Saturday, August 12: Premier Invitational held at the Cottonwood Complex in Holladay, UT. Race times are Boys Varsity at 8:00 am; Girls Varsity at 8:45 am; JV Boys at 9:30 am and JV Girls at 10:15. After the races, we head to Sugarhouse Park in Salt Lake City where we will do an easy 3-mile shakeout run on the state championship course to familiarize ourselves with the course so we are prepared in October for competing in the championship races! We then head back to Moab with a stop for lunch on the way home. We should be back in Moab at around 6:00 PM.
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