Rebels Cross Country Summer Running Program Weekly Training Runs: Monday - Friday @ 7:30AM June 14 - August 15th.
The Summer Running Program is a pre-season training program for the Rebels Cross Country team, which is made up of incoming 6th - 12th graders. We invite all that may be interested in running XC this fall with either the high school program or our middle school program to join us this summer. For more info contact Coach Moorhead at kevin.moorhead@anoka.k12.mn.us
Monday, Wednesday & Friday @ Jerry Ruppelius Park
Tuesday @ Coon Rapids Dam, West Parking Lot
Thursday @ Coon Rapids Dam, West Parking Lot
Keep a daily "Running Log" for the Summer, recording how far, how it felt and what trail you ran. At the conclusion of the summer the coaching staff will award "Summer Mileage" t-shirts to those who put in the miles!
Read the post below as to why putting in those summer miles is a must do!
Why Summer Miles are Importantadapted by Coach Moorhead, 6/2010
If you want to have a fun and fast fall cross country season, putting in a solid base of summer running is essential. Without it, you won’t run anywhere near your full potential in your fall cross country races and those would have, should haves, will creep into your mind.
Your racing potential is greatly determined by the solid base of running you do over the summer. Running summer mileage has dozens of physiological benefits including developing your maximal oxygen uptake, improving your heart’s ability to deliver an adequate blood supply to your running muscles and greatly enhancing your muscles ability to process oxygen and store and utilize glycogen for fuel.
Trying to be a 3-month wonder may have worked for you when you were much younger, but reality is most likely you’ll spend the entire season just getting aerobically fit.Your races won’t even be close to what you could have done if you did your summer base running. Think of it as simple as this...Summer mileage strengthens your muscles, tendons and connective tissue....cool huh?
So...what to do...how bout this...begin solid and continuous paced distance running from June through August. While it's only an hour out of your "busy" life, it will be the most important training you'll do this summer. Yes, believe it...this will get you prepared for cross country and also your "other loves"...winter and spring sports!!!
Gear West will be sponsoring a number of races over the next few weeks. If your runners want a race to test their fitness level at this point in their summer training, or if you want to get in a good race before the season gets going, check out one of these races.
Saturday, July 31st - Long Lake Firefighters 5K, Long Lake, MN - 8:00am Saturday, August 7th - Hanover Harvest Festival 5K, Hanover, MN - 8:30am Saturday, August 14th - Rockford River Run 5K, Rockford, MN - 8:30am Sunday, August 15th - Corn Days 4 Mile, Long Lake, MN - 9:00am
