PN Distance Crew- Winter Break training thoughts...

Gentlemen,

I hope everyone had a great Chrsitmas, and that you are all enjoying time to relax and spend with family and friends without the pressures of school.  As we look back at the previous year, and plan for the upcoming track season and beyond, it's a great time to reflect and decide what your goals are for the next year.  

Some thoughts of winter break training:  We will not meet as a team over break.  Those that have been regularly attending winter running club have done a great job and are setting yourselves up for a breakthrough track season.  For those that haven't been training as hard, please know that you still have plenty of time to get ready for track, but your teammates, as well as the competition, are already at it...

Suggestions for winter break running-

1.  Run MOST days... take a couple days off if needed, but make getting out there for 30-60 minutes of running most days a priority

2.  3-4 days/week- do 6-8 x hard strides/sprints.  We have worked a lot on speed, and it is important to not only keep developing speed, but remember it will allow you to transitioin into harder workouts this track season with much less risk of injury.

3.  GS-  keep doing core/general strength when you can.  challenge your family members to do some oft he routines/exercises with you!

4.  Long runs-  get in 2-3 good long runs-  for most of you, that means 50-70 minutes of steady running.

5.  Fast finish runs.... we've started doing more and more of these, and they are great... on days where you are feeling great, pick up your pace the last half of the runs and get after it.

6.  Rest and relax-  mentally and physically.  I want you to be running, but more importantly I want you guys to come back rejuvenated, so if that means some extra days off or just easy running, so be it.  Something is better than nothing.  

Winter Running Club will start up again on Monday, Jan 7.  We will meet in 190 after school.  

Once again, I hope you are enjoying break.  I am grateful for this team and the dedication, character, and positive attitude you bring to this team and program.  

-Coach Derks