2021 Summer Training Schedule
Workouts are below.
Tuesday, July 13th was a great day at St. Croix Central CC Clinic. Good workout, food, and two great speakers. We even got to stop and visit with Kade Sherry on our drive home.
Saturday, July 24th 2021 Bix 7 was wonderful! We had a great showing with some great individual performances. Our group consisted of above left to right: Sydney Sherry, Ann Sherry, Denali Huebner, Jhett Sherry, Brian Huebner, Taylor Thunstedt, Romon Ramaro, Eli Larrington, Baily Olson, and TJ Garland (missing from picture Hayden Fredrickson.
Hayden Fredrickson 37:44 (23rd male overall)
Ramon Ramaro 38:43 (25th male overall) TJ Garland 43:17 Eli Larrington 48:36 Bailey Olson 48:20 Taylor Thunstedt 49:43 Brian Huebner 51:17 Jhett Sherry 57:06 and 6 reps of 135 at mile 3. Sydney Sherry 1:03:31 Denali Huebner 1:05:22 Ann Sherry 1:06:04 Looking to plan work schedules? This document has our pre start to school schedule (with practices (times and locations). Check it out!
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Quick Summer Cross Country Training Update
We are planning on going to Rhinelander during the first week of the season Wed. Aug.18th-Thurs. Aug. 19th. This will be voluntary activity and will cost $75 per person. Here is website of the camp we are attending. https://www.northernlakesimpact.org/ To fundraise for this activity, I have arranged for our team to volunteer with the Wisconsin Cattlemen’s Association during Riverfest. We will be volunteering on Saturday, July 3rd 11:00-4:30 and your efforts will earn our organization about $400. Please let me know if you will be able to volunteer on this date and I will get you more information. Concerning training in July; Please consider Sunday, July 4th in Boscobel there is Firecracker run https://www.boscobelfirecrackerrun.com/ Mondays’-Friday’s in July I will be in the weight room 6:30-8:00 to guide workouts. Monday’s beginning on July 5th and continuing throughout the summer I will meet at Westby pool 6:00 pm to guide workouts. Best challenge of the summer is Saturday, July 27th in Davenport IA the Bix 7. I help to organize athletes and families to travel to spend the night camping and race the wonderful Bix 7 race. It is 7 miles so it is a challenge, but it is a very very fun race! https://bix7.com/ What follows is a very general guideline to summer training. Good Habit to get into record daily…... Heart Rate Hydration Sleep Lifting Week of July 12th-18th Run 25-30 miles-6 days a week averaging 4 miles per run. The incorporation of hills would be the only workout stuff I would want you to be doing. You should also be doing more pick ups at the end of your runs. Week of July 19th-25th Run 30-35 miles- 6 days a week averaging 5 miles per run. This week you would want to take an extra day off due to 7 mile Bix run. Saturday, July 23rd Bix 7 (team bonding more than a time) Week of July 26th-Aug. 1st. Post Bix down week. Run 18-22 miles- 6 days a week averaging 3.5 miles per run. These runs although shorter should be faster—not racing but really focusing on speed. The incorporation of hills would be the only workout stuff I would want you to be doing. You should also be doing more pick ups at the end of your runs. Month of July 90-118 miles Week of Aug. 2nd-8th Run 25-30 miles-6 days a week averaging 5 miles per run. The incorporation of hills would be the only workout stuff I would want you to be doing. You should also be doing more pick ups at the end of your runs. Week of Aug. 9th-15th Run 30-35 miles- 6 days a week averaging 5 miles per run. This week you would want to take an extra day off due to Sunday’s Alumni Run. Sunday, August 15th Alumni Run / Cross Country KickOff. This should be considered a race effort. Quite possibly the only race effort of the summer. Following this schedule would place you at 145-170 pre season miles. Juniors and Seniors with experience will begin two workouts per day twice per week from the beginning of the season and will maintain this routine plus running 30-35 mile per week through September. I believe this is the best course of action due to the later than normal track season and the running experience of our team, but I also do not know if we will see our best efforts until late September or early October. 1st Practice. Monday, August 16th 6:00 pm at the Westby Track Shed. Hoka Summer Milers---this program will also place you at 230-250 summer miles! |