2012+Schedule

On track: 10 min overview of season, xc goals and rules 5 min dynamic stretch Talk about conv. pace, talk about pick ups Close to school: 30-minute run conversation pace (walk/run for beginning runners) 5 min static stretching
 * Friday, Aug. 24**

9:30am--- 45-minute run, meet McDonald's
 * Saturday, Aug. 25**

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." -PattiSue Plumer, U.S. Olympian
 * Monday, Aug. 27**

Meet in gym: Sports Season Briefing Introduction/Goals and Rules/Overview of Practices/Season Highlights Review conv. pace and why
 * 1) Muscle cells increase # and size
 * 2) Oxidative Enzymes increase rate oxygen processed
 * 3) Capillaries become more active to distribute more blood and thus more oxygen

800 meter warm up at CP 5 min. dynamic stretch Close to school or on campus 30-minute run at CP 800 meter cool down 5 min. static stretch + core exercise

"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it." -Priscilla Welch 1 mile warm up at CP 10 min dynamic stretch (led by captain) Talk about form Do exercises to show how form affects running 10-minute Oregon Run 6 strides Beginning: 15 minutes, one minute on and one minute off Advanced: 1, 2, 3, 3, 2, 1 with 1-minute recovery 800 m. cool down 5 min. static stretch Goals: Think about goals, one to email and one to group Talk about captain duties...who??
 * Wed., Aug. 29**
 * Fartlek on Track**

"Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring." -Jimmy Carter Talk about diet: 1) Don't eat less than 1 hour before practice because you won't run as well, blood diverted from muscles to digestion 2) Stay hydrated because blood becomes thick, decreasing heart efficiency (10 oz or 300 grams 1 to 2 hours before exercise) 3) Carbs--50 to 65% diet, protein 10 to 25% (very important some protein needed soon after long run to repair muscles). fat 20 to 30% 800 meter warm up 10 minutes dynamic stretches CP run Beginner: 30 minutes followed by 6 strides Advanced: 40 minutes followed by 8 strides 800 meter cool down 5 min. static stretch + core exercise
 * Fri., Aug. 31**

Meet MacDonald's?? Check Facebook for details 45 min. to 1-hour run (Beginners walk/run: 7 min. run/1 min. walk)
 * Sat. Sept. 1**

"Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run." -Monte Davis Warm up: 800 meters, quick dynamic stretches Powsin Park (Bus is also possibility): 15 min run to park Beginner: 15 minutes CP run Advanced: 20 minutes tempo (10K race pace maybe a bit slower since we are earlier in season, not 5K pace!, so for most around a 7 to 7:30 minute pace) Tempo: not conversation pace, but not anaerobic either) 15 min back 800 meter cool down 5 min. static stretch + core exercise
 * Mon., Sept. 3**

"If you have a bad run, don't obsess about it. You're always going to have days when your legs feel dead." --Heather Hanscom 1 mile warm up at CP 10 min dynamic stretch/drills (led by captain) Talk about form Oregon Run 10 min. to look at form Beginner: 6x400 slightly more than CP with 400 recovery at slower than CP 6 strides 100 meters 1 mile cool down Advanced: 6 strides 100m followed by 8x400 at 5K pace with 200 m. recovery 1 mile cool down 5 min. static stretch
 * Wed., Sept. 5**

"I run because it's so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought." --Arthur Blank 800 m. warm up Quick dynamic stretching Talk about breathing Powsin Park or bike path timed run+strides 800 m. cool down Static stretches+ core training
 * Friday, Sept 7**

Meet at McDonald's 9:30--One-hour run in forest followed by brunch
 * Sat., Sept. 8**

"Cross Country: No half times, no time outs, no substitutions. It must be the only true sport." - Anonymous 800 m. warmup 5 minutes: Dynamic stretches/ drills Timed 5K on bike path followed by 6-10 strides Static stretches+core exercises
 * Mon., Sept. 10**

Practice on own
 * Wed. Sept. 12**

Practice on own
 * Friday, Sept 14**

Practice on own
 * Sat., Sept. 15**

Running is a road to self-awareness and reliance … you can push yourself to extremes and learn the harsh reality of your physical and mental limitations or coast quietly down a solitary path watching the earth spin beneath your feet. But when you are through, exhilarated and exhausted, at least for a moment everything seems right with the world - The Essence of Running 800 m. warm up dynamic stretches/drills Run to Powsin incorporating informal fartleks 45 min. to 1 hr.
 * Mon., Sept. 17**

800 m. cool down

Static stretches+core exercises

1 mile warm up at CP 10 min dynamic stretch/drills (led by captain) Beginner: 6x400 slightly more than CP with 400 recovery at slower than CP 6 strides 100 meters 1 mile cool down Advanced: 6 strides 100m followed by 8-10x400 at 5K pace with 200 m. recovery 1 mile cool down 5 min. static stretch
 * Wed., Sept. 19**
 * I ran and ran every day, and I acquired a sense of determination, this sense of spirit that I would never, never, give up, no matter what else happened. - Wilma Rudolph, **

“Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip.” ― [|Dean Karnazes], //[|Ultramarathon Man: Confessions of an All-Night Runner]//
 * Fri. Sept. 21**

Faculty/Student 5K run

One-hour run meet at McDonald's followed by brunch
 * Sat., Sept. 22**

"It's a hill. Get over it." -Seen on the back of a runner's T-shirt "Hills are speedwork in disguise." -Frank Shorter "Running hills breaks up your rhythm and forces your muscles to adapt to different stresses. The result? You become a stronger runner." -Eamonn Coughlin 800 m. warm up 10 min. dynamic stretches and hills Bus to Powsin Hills Talk about form on hills Beginner: 6x hill faster than CP, slower than CP down Advanced: 6-10 Longer hill 10K pace, short hill 5K pace Return to track: 6-10 strides followed by 800 m. cool down Static stretches + core exercises
 * Mon., Sept. 24**

You don't run against a bloody stop watch, do you hear? A runner runs against himself, against the best that's in him. Not against a dead thing of wheels and pulleys. That's the way to be great, running against yourself. Against all the rotten mess in the world. Against God, if you're good enough. - ~Bill Persons 6-10 400m repeats, speed TBA. Strides.
 * Wed., Sept. 26**

10K CP Powsin
 * Friday, Sept. 28**

Hills followed by brunch
 * Saturday Sept. 29**

Easy run
 * Monday, Oct. 1**

On campus speed training
 * Wednesday, Oct.** **3**

Hills Nowe Wilanow
 * Friday, Oct. 5**

Nike Human Race 10K
 * Sun. Oct. 7**

Run on own
 * Monday, Oct. 8**

Intervals
 * Wednesday, Oct. 10**

Leave for SCIS XC Tournament Budapest
 * Thursday Oct. 11**

On Campus: SCIS Tournament Budapest
 * Friday, Oct. 12**

Run on own
 * Saturday, Oct. 13**


 * Monday, Oct. 15**

On track: Speed work Susan gone
 * Wed. Oct. 17**

Bike trail: Timed 5K Susan gone
 * Fri., Oct. 19**

On track: Speed work Susan gone
 * Sat., Oct. 20**

45-minute easy run on campus on in Konstancin Fri., Nov. 4 CEESA tournament
 * Mon., Oct. 22**


 * Wed., Oct. 24**


 * Fri., Oct. 26**


 * Sat., Oct. 27**

See Fall Break Training Schedule
 * Monday, Oct. 29-Sunday, Nov. 4 Fall Break**


 * Mon., Nov. 5**


 * Wed., Nov. 7**

Tirana, Albania CEESA XC Tournament
 * Thurs., Nov. 8**