Mid-Distance Crew — March 2021 3 x 200 meters (easy-medium-fast) w/ 200 meter jog rest + 3 x 400 meters (800 meter pace) w/ 4 min rest + 3 x 200 meters (easy-medium-fast) w/ 200 meter jog rest. I got the opportunity to start working with our Middle Distance crew in mid-February and it was … More Workout of the Day — Mid-D Crew
I’ve said this a million times here before…but strides are so important, especially in the summer when you are building your base for Cross Country! Most people who follow my website are in the high school or college cross country and track world and so right now is the time of year where your athletes … More Tuesday Tip — Don’t neglect the strides!
Major breakthroughs are happening right now in the NCAA. Men and women are running faster than ever. At the end of our season, we watched the NCAA Division II National Championships 5000 meters record get smashed by over 20 seconds in Madi’s race. The young lady who won went out in 4:56 for the first … More Breakthroughs
Angel Luera — March 2021 3 x 300 meters (easy-medium-fast) w/ 100 meter jog rest, 2-3 min rest, 5 mi (continuous tempo) with 2 miles at 5:52/mi, 2 miles at 5:44/mi, and 1 mi at 5:36/mi, 2-3 min rest + 3 x 300 meters (easy-medium-fast) w/ 100 meter jog rest. Angel Luera had an amazing … More Workout of the Day — Angel Luera
Running is the simplest form of athletics, but for some reason we often complicate it. You get better at running by running. Some days you should run easy. Some days you should run hard. Some days you should run slow. Some days you should run fast. It’s really not that complicated at all. Listen to … More Tuesday Tip — Keep it simple.
DBU XC Men — April 2021 8 x 1000 meters @ 2 x 82 secs/400m, 2 x 80 secs/400m, 2 x 78 secs/400m, 2 x 76 secs/400m (200 meter jog rest) + 8 x 200 meters @ 32-34 secs (200 meter jog rest) This past spring semester I really challenged my guys with the volume … More Workout of the Day — DBU XC Men
Every summer I love just going through our old training logs. It’s always a good reminder of work that we’ve done in the past and I think it keeps us grounded in what we’ve done, while learning and striving to do it better going forward. Today I am looking through the last seven weeks that … More Revisiting older training — Micaela Lamb
Most high school or college programs are about to enter their summer base training period and so with that in mind I want to give you my biggest tip for surviving the long (and hot) summer training months. BE PATIENT. World-renowned coach, Renato Canova, once said that you cannot rush fitness. In training, especially in … More Tuesday Tip — Be Patient
This winter, during our Indoor Season, Noah Metzger broke our school record for 3000 meters. He ran 8:19, which was a 13 second personal best and was four seconds under the old mark (held by Stetson Rayas). The Indoor Season isn’t usually one that we peak for and so any time that we have an … More 7 weeks to a school record?
If you’ve followed along on this site, you know that I start every training block with a period of rest and recovery. Time and time again I see athletes complete a season, or a training build up and immediately jump back into running and training. And I get it. We want to be good. We … More Why do we REST?