If you are interested in doing a local race over Thanksgiving Weekend take a look at the image below. This would be an excellent way to see how good you are at running by feel and break away from using a watch! Plus who doesn't love pie?
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If you were unable to attend the Winter Conditioning Meeting, all of the information has been posted to the website under the "Track and Field" tab. You can also simply click here. If you haven't already, sign up for the new 2019 LWC Distance Remind for the upcoming season by clicking here. Please take the time to look through the documents, especially the groupings to find your correct paces and schedules. Make sure to look through the dynamic warm-up sheet so that you are aware of the routine you will be doing before every workout in the off-season and during the season. Consistency is key in distance running, and I want to start building that right now in the off-season. Look through the 5 Phase General Strength document as it is vital that you are becoming running specific strong in the off-season, not simply running. Additionally, we will be rope stretching after each run during the season, so if you forget any of the rope stretches look at the images along with the explanations.
During the off-season seniors will be responsible for organizing runners. Wednesdays will be the only day where I will be present for an open conditioning after school at 3:05, open to any athlete who would like to condition during the winter. To have success in May, as an individual and team, it requires consistent hard-work during the winter months. It is important to keep running 5-6 days a week to not lose all of the gains we have made in cross country season. There will be days where the weather will not be enjoyable when you are running, but enjoy the company of your teammates and have fun. Focus on what you are doing in the moment and enjoy the journey. If you do that, we will see great things come spring as a program. Finally, I want to touch briefly on paces for the off-season. The times in the grouping document are suggestions. They are to help guide you, not rule over you. Pace may be affected by weather, how accurate your GPS watch is, the surface you are running on, whether trails and roads have snow on them, how you are feeling, and whether the surface is hilly or flat. It is more important to run off of feel and complete the assigned training for the day. If you need to slow down to complete a scheduled 45 minute recovery and actually recover, then do it. If you’re doing a tempo run on a snow covered track and 10 seconds per mile off your target pace, but feel like it was a comfortably hard workout then don’t stress over the pace. Over time, your consistent hard work will pay off and these times will get faster, which is another reason why running by feel is so important. If you're feel completely worn down and need to take an unscheduled day off, that's fine. It's important you stay healthy in the off-season. If there is something going on where you need to take multiple days or weeks off, then you need to find me during the off-season and talk to me about what's going on. Stay safe and enjoy the winter running, I'll see everyone in January! My favorite part of our Awards Night yesterday was taking the time to see all of the positive things our runners had to say about one another. Yes, we awarded two girls, Grace and Sammy, the distinction of Best Teammate last night, but each girl is an extremely valuable member of this team and contributes positively on a daily basis. Everyone has made an impact on someone else and it is important to take time to reflect and recognize how every girl on this team has positively affected someone else. Here are the statements that each of you submitted on why different runners should be the most valuable teammate. Feel free to post in the comments section any other reason why you value someone on this team.
First off, welcome to the new website for Lincoln-Way Central girls' cross country and distance track. On this website you will be able to find everything from training plans and weekly schedules to results and photos.
Tonight, we celebrate the 2018 cross country season and the following awards winners. Congratulations ladies! Varsity Awards
Fresh-Soph Awards
Sportsmanship Award
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