Hello Team XC 2017.....Take a few minutes to read what's up this week and see some older posts! These can be very helpful in planning and thinking of YOUR training to help yourself and the TEAM

This week: Everyone Runs!!! (unless we have talked about schedules or injuries)

For SATURDAY....See the website under schedule and results for the Centaurus webpage for meet info....Meet at Legend at 6:15-6:20 am. The bus will depart at 6:30am sharp! Don't leave your uniform or bag in the locker room....be ready to get on the bus.

What is Tempo Pace?  What is Swing Tempo?

Tempo pace is really the idea of "running by feel"....not pushing the watch. You should feel the slight push to a faster uncomfortable pace- about 80%....not all out racing. It's in between recovery pace and moving towards racing...but not quite that fast. If you average 7 mins a mile ...Tempo pace will be about...7:35 per mile.....It takes some practice to maintain the tempo pace.....Tempo helps with your breathing over a longer distance and prepares you for efficient racing....Keep experimenting until you have it down. If you use a watch....you can predict your tempo pace from your race pace

Swing tempo-- is just a tad bit slower.....as a progression towards tempo pace

RACE DAY: Take ownership of race day....Think of how you will attack each part of the race. Visualize each mile. Get your team together and warmup before....about 45 mins before. Start with an easy 1-2 mile jog....then our dynamic warmups....then a good 2-5 mins of race pace running....then shoes on an go to the line. Don't stand around......make it a team routine

Cooldown: Get in 1-2 miles easy to cheer on the next race!

Scoring:  It takes 5 to score and the others to "play defense"   Example for last week....

See me for summer camp hat choices......Update your t shirt size......

Let us know if you are feeling injuries so we can see Piper.....don't let them get worse
Keep your grades up......we will be checking

Fundraising .....on the way...!!!!  Rim Rock.....24 max......12 and 12 ....or 14 and 10 or 11 and 13....
The cost will be approx $ 300.00  but we will offer fundraising!!

See the article.......Things I believe.......

Who needs a jersey, bag or locker?
Picture day is coming up soon....

Homecoming week will be crazy.....be adaptive and responsive and think/plan ahead

Team Dinner This Week...!!! Thursday!!! to be announced