Keep the memories not the uniform

Dom wants all of the uniforms back so that they can take inventory and order replacements if neccessary. He will be outside of the high school on June 22nd collecting. Please make arrangements to drop off your uniform at that time. He is threatening unspecified retaliation for people who forget or just can't be bothered.

Thank you for your cooperation.

Summer weights

WEIGHT TRAINING FOR ENDURANCE ATHLETES

To reach your maximum potential as a runner you need to go beyond simply logging miles on the road or trail. Competitive runners of all levels lift weights in the off-season and many continue throughout the year. The truth is that optimum performance demands entire body strength. For those whose limiter is Force, weight training should be a priority. A weight-training program should be progressive and specific to your individual needs. Utilize the concept of periodization to allow for adequate rest and recovery. Conditioning running-specific muscles can provide an increase of 10 to 33 percent in muscular endurance, the difference between finishing on the podium or the back of the pack.

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The ability to push for long periods is what separates elite runners from the rest. Strengthening slow-twitch muscle fibers permits them to do more work and reserves fast-twitch fibers for when you really need them. Lifting weights is also important for injury prevention and rehabilitation. It is recommended that during the season you complete no fewer than two weight lifting periods.

Warm up and stretch before each session, and cool down for 10 to 15 minutes and lightly stretch afterward. An adequate cool down decreases blood lactate levels and muscle soreness. Wait at least 48 hours between sessions, and remember to replace carbohydrates and fluids

1. Guidelines:

3 sets of each exercise from 8-25 reps. Light weight. Speed of lift is medium, with 30 seconds to 1.5 minutes recovery between sets.
Start with a conservative weight for your first session.
Ideally, you should be sore after the first session. If you are still sore for session #2, push it to later in the week. Soreness + Recovery = Adaptation. This is exactly what we want. Sessions 3 and 4 continue this adaptation.
Core Strength: rather than try to explain a routine in text, I would recommend asking a personal trainer for some recommendations. I will find some good references and post them. Core strength exercises are performed throughout the entire season.

1. Form: if you are unfamiliar with form for the exercises above, now is the time to learn. Ask a personal trainer or qualified friend to show you proper lifting technique for each of these exercise.

1. Guidelines:

For squat/leg press, lat pull-down, and seated row, your objective is to get strong by lifting a heavy weight. Period. Nothing fancy.

1. 1st Set: Warm-up, very light. Stretch and rest 2-3 minutes.


2. 2nd Set: Intermediate, heavier, but still light. Stretch and rest 2-3 minutes.


3. 3rd Set: Work Set. Get aggressive with the amount of weight by picking a load that you can only lift about 8-25 reps. With a spotter, go to failure (you are unable to lift the weight by yourself), and then use the spotter to get 2-3 more reps.

A good goal would be to increase the weight of the work set by 10-15 pounds every other session.
Men’s Cross Country/Track Weight Lifting Schedule

Characteristics:

1. Lift 2-3 times a week.


2. Intensity levels will “parallel” your mileage.


3. If there is an easy week of running, lifting that week will be backed off of.

Week of June 12th- July 9th
{rest periods = 1 minute}
Bench or Vertical Chess Press (2x8)
Upright rows or shoulder press (2x8)
Seated Rows (2x8)
Bicep Curls (2x8)
Tricep extensions (2x8)
Dumbbell Swings (2x15-20)
Plate lifts (2x15-20)
Leg Sled (2x15) use light weights
Toe raises (sled 2x15)
Knee Drives (2x10)
Abdominals





Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:
1. Lift 2-3 times a week.
2. Intensity levels will “parallel” your mileage.
3. If there is an easy week of running, lifting that week will be backed off of.
July 9th- August 13th:
Schedule #2
{rest periods = 45 seconds}
Bench or Vertical Chess Press (2x12)
Upright rows or shoulder press (2x12)
Seated Rows (2x12)
Bicep Curls (2x12)
Tricep extensions (2x12)
Dumbbell Swings (2x25)
Plate lifts (2x25)
Leg Sled (2x20) use light weights
Toe raises (sled 2x20)
Knee Drives (2x15)
Abdominals




Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:

1. Lift 2 times a week.


2. Only major change is your total volume should be decreased progressively.


3. No leg sled or knee drives after October the 1st.


4. During easy week of training, incorporate an easy week of lifting.

In-season workout schedule: August 14th-October 23rd
Rest periods will equal 30 seconds. Weight level will progressively drop.
{rest periods = 45 seconds}
Bench or Vertical Chess Press (2x20)
Upright rows or shoulder press (2x20)
Seated Rows (2x20)
Bicep Curls (2x20)
Tricep extensions (2x20)
Dumbbell Swings (2x25)
Plate lifts (2x25)
Leg Sled (2x20) use light weights
Toe raises (sled 2x20)
Knee Drives (2x15)
Abdominals

Injuries aren't fun

The Shorewood Boy’s Cross Country Guide to Preventing Injuries

We had an inordinate amount of injuries this last season, and we need to adjust what we’re doing to ensure that the incidence of injury – an inevitable part of running – is severely limited within our program. While winning championships is important and fun, it pales in importance to an athlete’s overall health. With that said, here are a few thoughts about general injury prevention…

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1. Make sure the coach isn’t an idiot. Or to put it a different way, make sure the workouts are structured to allow for a gradual increase in overall volume of training. While athletes can handle large volumes and high intensities of training, too much, too soon is a major cause of any injury. Don’t worry – I’m working on this aspect of it!


2. Wear good shoes. New running shoes should be purchased at least three times per year for the normal year-round runner. Further, try to find a shoe model that works well and stick to it. Make sure it accounts for variance in your foot type (high arches, low arches, etc). As a general rule, “lightweight trainers” are not good for the amount of volume we do.


3. Try to run on soft surfaces when possible. While it isn’t always possible, when you do have the chance, run on the grass on the side of the sidewalk (the street side – it’s public property) or on trails. Softer surfaces alleviate some of the pounding that causes injury.


4. Eat a well-balanced diet. A diet consisting of regular water consumption, lots of fruits and veggies, dairy products and other carbohydrates can serve to keep runners healthy and help them recover faster when injuries do crop up. RUNNERS NEED MORE CALORIES THAN NORMAL PEOPLE DO! Make sure you eat a lot! THREE MEALS A DAY (AT LEAST!).


5. GET CALCIUM! Make sure that you’re drinking enough milk and/or getting calcium in some other way. There are many good supplements out there – ask a doctor for the best ones and best ways to take them. Bone health is really important, and it starts with calcium!


6. Get iron in your diet. Although this does not have much to do specifically with stress fractures, young runners are especially susceptible to anemia, a condition characterized by low iron levels. Its onset often means the loss of several weeks or months of quality training and racing. Red meat is the most direct source of iron, but other foods (spinach, beans, etc) and supplements can be used. Consult a doctor if supplementation is the preferred option. Most iron supplements should be taken with orange juice to speed absorption.


7. Stretch regularly. Regular stretching can head off many injuries before they become a problem. Doing our normal drill work is also excellent flexibility work. These can be done on your own any time!


8. Do regular core work. Our normal abdominal circuit should be part of any runners year-round core work. A strong core (abs, back, obliques) will head off numerous injuries.


9. Get sleep. Sleep is often neglected by busy high schoolers, but regular sleep is always necessary for performance in school and in running. Eight hours is optimal, but not always possible. 6-10 is a good range, while always aiming for eight!


10. Take a regular ice bath. This is in the “nice-but-not necessary” category. A regular bath, filled with about 6-8 inches of cold water and lots of ice for about 20 minutes can really help to speed recovery after long or hard efforts. Quick recovery helps reduce injury! Filling your top with cold tap water works just as well.


11. Do yoga. Again, in the “nice-but-not-necessary,” but yoga has the potential to increase both strength and flexibility, which minimizes the risk of injury. (Andrew) ;)

Nothing can guarantee perfect health, but attention to these details can definitely help tremendously. These are all quick and most are relatively-easily done remedies that can deal with injuries before they start. Please NEVER hesitate to contact Coach Newman at: drnew@hotmail.com