RANDOLPH WILDCATS XC - 2014

1. RANDOLPH WILDCATS XC - 2014 SUMMER TRAINING EXPLAINED

2. My coaching philosophy is pretty simple. Summer = Base Building. Early Season = Strengthening. Championship’s = Sharpening. The beauty of our training program is it’s simplicity and the focus on each individual. Your summer training should focus on building a solid base that we can build on through the pre-season and competitive season. A gradual increase in total mileage with tempo runs sprinkled in will be the bulk of your summer.

3. SUMMER BASE TRAINING After completing your Spring season and having rested, it is time to re-establish a solid base of mileage and endurance. I do not want you to make a HUGE increase in mileage you are used to because you think it’s necessary to be competitive in college. Gradual – Steady- Calculated increases over the summer will lead you to be successful. You will see training plans that range from 3 days a week up to 6 days a week. I would prefer you to run 5-6 days a week schedule permitting. A rest day, with no weight bearing training activity, is essential for each week (Replace one of the days or running BUT not the long Sunday run). Biking and/or swimming may be substituted for runs whenever you wish and may be done on rest days, but each person should make an effort to run at least four days per week unless prior injuries prevent you from doing so. If biking, increase total time by 20%. If swimming laps, 10 min in the pool is about equivalent to 1 mile of running. Deep Water Running = Pool work interval is equivalent to running work interval. We are also adding to our base running:Striders, Accelerations, Pick-Ups….Whatever you like to call them. (4-8 pick ups done at about race pace but for 100 yards, preferably on grass, barefoot). These should be done at the end of your run 2-3 times a week and with good running mechanics. They should feel quick but also under control. . The most important aspect to your summer training is PACE MANAGEMENT. Running too fast, too often, will lead to over-training, injury, and burnout. You will hear me say it often; “I would rather you feel like you could do one more than feel like you have done too much”. Simple concept, but difficult to put to practice.

4. HELPFUL TIPS FOR SUCCESS • Establish a Plan – Sounds pretty basic but before you know it, July 4th weekend is here and you’ve totally neglected training during the month of June. Before you know it, it will be August 15th and you will be moving into your rooms on campus. This is why I am sending you a schedule – TO BE ACCOUNTABLE • Make a Commitment to Training – With activities, camps, jobs and vacations to juggle during the summer, it’s pretty easy to find an excuse not to train. Focus on the end goal of what you want to achieve at ODAC’s, Regionals, or Nationals. • Improve Your Technique – Training the wrong way is not only counter-productive, but also puts you at risk of injury. Barefoot running on a grass or turf field twice a week after one of your long runs is a good way to build strength and focus on improving technique. • Stay Properly Hydrated – Many athletes make the mistake of taking their first drink after they’ve started a training session. It’s critical to stay hydrated before, during and after your training sessions. When hydrating in the summer heat, water or sports beverages like Gatorade are your best options to replace fluid and electrolyte losses that occur through sweat. • Schedule Time for Recovery – Rest is a critical part of every athlete’s training program. Adequate sleep, good nutrition, and properly planned workouts, will all contribute to your health and ability to maximize results from your training effort. 5½. Have Fun – After all, it’s summer! Relax and enjoy not only your summer training program but also all the other activities you’ll do with friends and family.

5. HELPFUL TIPS FOR SUCCESS (cont.) Before we jump into explaining WHAT we do, I want you to think about WHY you do it. Here are a few basics that you should keep in mind as you are training this summer. • Be mindful of your environment. Summer heat and humidity can be brutal. Try to run early in the morning while it is cooler (yes I know it’s summer and you want to sleep in – go back to bed after your run). • Be mindful of your schedule. When training over the summer, we sometimes lose sight of what else we have going on. The biggest issue is work. If you are on your feet working all day, that will impact your training. You might need to focus more on low/no impact cross training to keep the legs fresh and prevent burnout and injuries. • Listen to your body. If something doesn’t feel right, don’t ignore it. I don’t want to start off preseason with a list of injuries. If you can’t run, cross-train. I’m including some information on cross-training and how we can try to get an equivalent workout to what you are supposed to be doing. ENJOY WHAT YOU DO, BUT TRY TO DO SOMETHING EVERY DAY!

6. SUMMER TRAINING EXPLAINED Putting in mileage over the summer builds the aerobic component to our training program. It also gives us a foundation to build upon with faster, more intense workouts once the season begins. THE BASICS • Pick a mileage that you are comfortable with. Huge jumps in mileage from last summer to now don’t always translate into a similar improvement in performance. Push yourself but be smart. • START AT WEEK 1. Complete whatever you can complete over the summer. Most returners should be able to complete 13-14 weeks. Most first years should be able to complete 9-10 weeks depending on when their season is finished. • Weeks 1 – 4 are entirely mileage. Paces will vary based on the information you provide. • Starting in Week 5, you will start to incorporate at least 1 Tempo run a week. These should have a minimum of a half mile warm-up and half mile cool-down. • If you plan to race over the summer, let me know. • RUNNING LOG – We will be using the mapmyrun.com website this year to keep track of our training. There is an app for Android, iPhone, and windows phone that will track and import your data directly into your log. If you have a Garmin, NikePlus, Jawbone, FitBit, etc. you can bring your information from those devices into your MapMyRun log. I want everyone to start logging their runs. This is important to keep track of your training for both yourself and me. Technology is making it increasingly easy to keep track of your training. • We have a Randolph College XC group already set up and you will receive an invitation to join. IT IS FREE so there is no cost to you.

7. THE TRAINING PROGRAM • When you open the excel spreadsheet, I need some basic information. This helps set up the program that YOU want to use. • Once that information is filled in a link will appear at the bottom. When this appears, click here

8. THE TRAINING PROGRAM (cont.) 3. This will take you to the Training Program. On this page you will see information for 4 different training plans. I prefer for you to run 6 days a week if possible. I have included options for 3, 4, and 5 days a week if that isn’t possible.

9. HAPPYRUNNING GO ‘CATS!!!