Keep Training through Fall Break

Good morning XC athletes, we hope you're enjoying your vacation time.  Here's a friendly reminder to keep training on Fall Break. It's Wednesday 10/12, which means you now have 8 days until the Baylor Meet of Chattanooga and 13 days until the Macon County State Qualifier.  We want to peak on 10/25 at that State Qualifier. That means you train hard until your taper week. 

Tapering is the process of allowing your body to recover and store up energy for your final push. From Running Shoes Guru.com the definition is "Tapering is a training term relating to the final week or two of your training plan. It systemically reduces your exercise intensity and load for the lead up to your race day. It’s vital in endurance sports such as training for a marathon because it allows the body to rest and recuperate energy to fly on race day." https://www.runningshoesguru.com/content/how-to-successfully-taper-for-your-race-distance/

So, here's what your training should look like leading up to Macon County. Remember, you are still training your legs, heart, lungs, and mental discipline.  TRAIN HARD! 

• Mon 10/10 - You should have run hills
• Tues 10/11 - You should have run speed (fartleks, tempos, sprints, etc.)
• Wed 10/12 - Push a little more on your Recovery Run
• Thurs 10/13 - Pace Day - Run a 3.1 at or near your desired race pace for 10/25.
• Fri 10/14 - Push a little more on your Recovery Run
• Sat 10/15 - Distance Day - Run between 6 & 7 miles depending on your previous efforts.
• Sunday - Rest Day
• Mon 10/17 - Hard Hill Day - Then STRETCH!
• Tues 10/18 - Begin TAPER WEEK - Light 3.0m Run & Lots of Stretching
• Wed 10/19 - Recovery run 2.5m - lots of stretching
• Thurs 10/20 - Baylor Meet - Last Pace Day of the Season - NO INJURIES!
• Fri 10/21 - NO RUNNING - at least 15 minutes of stretching
• Sat 10/22 - Light 2.0m run - add in plenty of stretching
• Sun 10/23 - REST DAY
• Mon 10/24 - Light 1.5m jog/walk - STRETCH!
• Tues 10/25 - STATE QUALIFIER - ACHIEVE YOUR BEST!

Remember, how you run on 10/25 is determined heavily by what you do over the next two weeks. 

Gabriel has been training as well even though traveling. So far he's put in at least the following: 

• 2 miles in Virginia
• 9 miles in Washington DC
• 3.1 miles in Massachusetts
• 6.2 miles in Maine

No matter where you are, you can train.  Coaches are here for you. We're rooting for you. We want you to achieve your goals and enjoy your successes.  If you have any questions, send us a message on Remind.  Happy running!