Update from Coach Choo (10/28/20 11:00 pm)
THIS WEEK:
NO ORGANIZED PRACTICE ON THURSDAY! It is supposed to be very windy in the afternoon (20+mph winds) so get your running in early if you are able!
Find time to do some dynamic stretching -and yoga during the week. These routines will make you more flexible and that will make you faster! Increased flexibility makes running easier and reduces chance of injuries! Here are links to routines:
- Dynamic Flexibility #1
- Dynamic Flexibility #2
- Yoga for Runners#1
- Yoga for Runners #2
RUNNING PLAN:
THIS WEEK:
Lets back our miles off this week, get our legs healthy and fresh!
XC SEASON
First official practice will be Nov. 4, first meet will be Nov. 18. The season ends on Jan 7. There are limits to the number of runners per team per meet:
-if 4 teams run we can run 7 boys and 7 girls
-if 3 teams compete we can run 9 boys and 9 girls
-if 2 teams compete we can run 14 boys and 14 girls
We will have 2 meets most weeks, and will split the squad to give everyone opportunities to race as much as possible.
Schedule is now posted at www.conleyathletics.com
COVID
We want to stress that everyone continue to use good judgement, social distance and minimize activities that increase the risk of transmitting COVID (like spike ball, ultimate Frisbee, basketball, hanging out large groups.) Also be vigilant in washing hands, using hand sanitizer, wearing your masks, etc.
NEW TO THE TEAM?
If you are interested in trying out for the team you should submit your contact information on this form. Coach Choo will add you to the distribution list for info as we put it out.
OFF-SEASON TRAINING FOR XC
We have the great opportunity to get in extra training for this upcoming XC season! These extra weeks of off-season training can pay huge benefits come the fall!
WORKOUT FOR THE WEEK
Try to do one of these workouts 2-4 times a week
-Strength-Plyo workout #1
-Strength-Plyo workout #2
COACH CHOO's RUN SCHOOL
Since we can't meet face to face I'm posting weekly blogs and occasionally a videos of things that will help you to become a better runner. Understanding running helps you to train better, stay healthy and to race faster!
NO ORGANIZED PRACTICE ON THURSDAY! It is supposed to be very windy in the afternoon (20+mph winds) so get your running in early if you are able!
Find time to do some dynamic stretching -and yoga during the week. These routines will make you more flexible and that will make you faster! Increased flexibility makes running easier and reduces chance of injuries! Here are links to routines:
- Dynamic Flexibility #1
- Dynamic Flexibility #2
- Yoga for Runners#1
- Yoga for Runners #2
RUNNING PLAN:
THIS WEEK:
Lets back our miles off this week, get our legs healthy and fresh!
- Thu, 10/29 -3:15pm - QUICK RUN ON YOUR OWN!
- short crisp tempo running (20-30 minutes), not too hard! You can do a tempo run or easy fartlek or shifter type workout (WU, then 4-6 x 90 sec tempo, 30 sec accel, 15 sec kick, 45 sec jog, then CD)
- Pace should be quick but not to hard! keep your run short.
- short crisp tempo running (20-30 minutes), not too hard! You can do a tempo run or easy fartlek or shifter type workout (WU, then 4-6 x 90 sec tempo, 30 sec accel, 15 sec kick, 45 sec jog, then CD)
- Fri, 10/30 - Run on your own (rest or short 15 min run)
- Sat, 10/31 - HAPPY HALLOWEEN! Run on your own (hills or easy long run on your own)
- Sun, 11/1- Run on your own (rest or long run easy run on your own)
- Mon 11/2 - 3:15pm - optional running at Boyd Lee Park
- easy distance run (60-70 min easy) + 6 x 100m strides on grass
- Tue 11/3 - 3:15pm - optional running at DHC track
- Dynamic Warmup
- Track Workout - 800's at XC race pace, 200 jog or equivalent ladder
- Wed, 11/4 - 3:15pm - First Official Practice at DHC track
- Anyone planning to run XC should be at this practice!
- distance run (25-40 min easy) + abs
- Thu, 11/4 -3:15pm - Official Practice at DHC track
- Outback run( run out 20 minutes, try to make it back in 15 minutes) or "shifters" run (WU, then 6 x 90 sec tempo, 30 sec accel, 15 sec kick, 45 sec jog, then CD)
- Fri, 11/5 - Official Practice at DHC track
- Distance run
- Sat, 10/24 - Optional Workout at College Hill
- Meet at Elm Street Park 8:00am
- Sun, 10/25- Run on your own (rest or long run easy run on your own)
XC SEASON
First official practice will be Nov. 4, first meet will be Nov. 18. The season ends on Jan 7. There are limits to the number of runners per team per meet:
-if 4 teams run we can run 7 boys and 7 girls
-if 3 teams compete we can run 9 boys and 9 girls
-if 2 teams compete we can run 14 boys and 14 girls
We will have 2 meets most weeks, and will split the squad to give everyone opportunities to race as much as possible.
Schedule is now posted at www.conleyathletics.com
COVID
We want to stress that everyone continue to use good judgement, social distance and minimize activities that increase the risk of transmitting COVID (like spike ball, ultimate Frisbee, basketball, hanging out large groups.) Also be vigilant in washing hands, using hand sanitizer, wearing your masks, etc.
NEW TO THE TEAM?
If you are interested in trying out for the team you should submit your contact information on this form. Coach Choo will add you to the distribution list for info as we put it out.
OFF-SEASON TRAINING FOR XC
We have the great opportunity to get in extra training for this upcoming XC season! These extra weeks of off-season training can pay huge benefits come the fall!
- Download Training Plan
- Track your runs/miles on Strava, Coach Choo will have rewards for runners who track their running on Strava.
- Got questions? coachchoo@gmail.com or 252-341-0341
WORKOUT FOR THE WEEK
Try to do one of these workouts 2-4 times a week
-Strength-Plyo workout #1
-Strength-Plyo workout #2
COACH CHOO's RUN SCHOOL
Since we can't meet face to face I'm posting weekly blogs and occasionally a videos of things that will help you to become a better runner. Understanding running helps you to train better, stay healthy and to race faster!
Are you a new runner interested in joining the team?
Stay in the loop! We email, text and/or send messages to our "teamsnap" phone app, which also allows you to contact teammates, view our calendar and more. We also send out reminders about important events, post directions to meets and more!
Stay in the loop! We email, text and/or send messages to our "teamsnap" phone app, which also allows you to contact teammates, view our calendar and more. We also send out reminders about important events, post directions to meets and more!
- Submit your contact information so we can add you to our email and text messages!
Congrats on great team performances at Regions! Congrats to Nathan for winning, Boys for winning and Girls for advancing to states! Results Photos
Conference Champions 3 years in a row! I am so incredibly proud of you guys! Congratulations for the success you have earned from all your hard work!
-Season Results Grid at Athletic.net
Conference Champions 3 years in a row! I am so incredibly proud of you guys! Congratulations for the success you have earned from all your hard work!
-Season Results Grid at Athletic.net
Promotional codes for Gu!
Do you like Gu products like stroopwaffles or chews? WWW.GUENERGY.COM has provided with limited number of promotional codes for 20% off orders from Gu Energy Labs, good until Dec 31, 2020! If you want one of these codes email coachchoo@gmail.com or text 252-341-0341.
Do you like Gu products like stroopwaffles or chews? WWW.GUENERGY.COM has provided with limited number of promotional codes for 20% off orders from Gu Energy Labs, good until Dec 31, 2020! If you want one of these codes email coachchoo@gmail.com or text 252-341-0341.
Team Links
These are the places you can find communications and results for Conley Cross Country:
Conley XC Facebook Group
Conleyxc.teamsnap.com (request login here)
Conley page @ Athletic.net
Conley page @ NC.Milesplit.com
Conley page @ XCstats.com
Conleyathletics.com
Conley XC Facebook Group
Conleyxc.teamsnap.com (request login here)
Conley page @ Athletic.net
Conley page @ NC.Milesplit.com
Conley page @ XCstats.com
Conleyathletics.com
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Running with the Vikings!
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