Update from Coach Choo (1/17/2021 3:00 pm)
ANNOUNCEMENTS
Congratulation on great races yesterday! Huge THANK YOU to all the volunteers who helped at the meet! We could not have done it without you!
STATE MEET INFO
We are working on travel details for state meet.
We need the boys running at states to join a short zoom meeting Sunday night at 7:00pm to discuss option!
Regional T-shirts are only sold online this year:
https://www.grrteesmsp.com/product-category/nchsaa-apparel/nchsaa-cc-regional/
Congratulation on great races yesterday! Huge THANK YOU to all the volunteers who helped at the meet! We could not have done it without you!
STATE MEET INFO
We are working on travel details for state meet.
We need the boys running at states to join a short zoom meeting Sunday night at 7:00pm to discuss option!
- Zoom link https://tinyurl.com/y3pj62xd
- Passcode: dhc
Regional T-shirts are only sold online this year:
https://www.grrteesmsp.com/product-category/nchsaa-apparel/nchsaa-cc-regional/
THIS WEEK
Just the top ten boys will practice this week
- Dynamic Flexibility #1
- Dynamic Flexibility #2
- Yoga for Runners#1
- Yoga for Runners #2
SURVEY: A high school runner at Audry Kell high school in Charlotte is doing a research project on how Covid is impacting the season of high school runners. She has a few questions, survey takes about 10 minutes to complete. Help her out by answerin:g her questions:
https://forms.gle/o5WPeFZ6ecHWq91a9
IMPORTANT REMINDERS:
As we head into the next couple of weeks our biggest challenge is protecting ourselves against the challenges of Covid so we can continue to run!
1) Masks must be worn to practice! Keep them on all times except when running! No exceptions, NCHSAA rules now require this.
2) Continue to practice social distancing when running. As mentioned Monday, if you run 15 minutes with someone you would be classified as exposed if that person tests positive for Covid, and you would be required to quarantine.
3) Weather is cooling so bring jacket/sweatshirt to wear at end of practice. We need to guard against getting a cold, if you develop cold/flu symptoms you will be sidelined pending a Covid test!
4) IF YOU HAVE ANY SYMPTOMS, OR THINK THERE IS A CHANCE YOU HAVE BEEN EXPOSED, BE SMART AND STAY AWAY FROM YOUR TEAM UNTIL YOU ARE SURE YOU ARE NEGATIVE!
"HOMEWORK"
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
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 during the off season
-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!
Just the top ten boys will practice this week
- Sun, 1/17 - Easy shake out run 20-40 minutes easy
- Mon, 1/18 - On your own
- Easy mid-distance run 40-50 minutes, finish with the last 5 minutes at a quicker pace (quicker, but not all-out. Effort should be quick but not hard!)
- Tue, 1/19 - 3:15 at DHC track
- Workout 3x400/800
- Wed, 1/20 - 3:15 at DHC track
- 30 -40 min chill run, finish w/ strides
- Thu, 1/21 - 3:15 at DHC track
- Rest or shake out run of choice
- Fri-1/22- Rest Shake out run
- Sat, 1-23 - NCHSAA 3A State Championship
- Basic Meet info
- We do not know for sure yet, but expect that we will run at 10:15
- Dynamic Flexibility #1
- Dynamic Flexibility #2
- Yoga for Runners#1
- Yoga for Runners #2
SURVEY: A high school runner at Audry Kell high school in Charlotte is doing a research project on how Covid is impacting the season of high school runners. She has a few questions, survey takes about 10 minutes to complete. Help her out by answerin:g her questions:
https://forms.gle/o5WPeFZ6ecHWq91a9
IMPORTANT REMINDERS:
As we head into the next couple of weeks our biggest challenge is protecting ourselves against the challenges of Covid so we can continue to run!
1) Masks must be worn to practice! Keep them on all times except when running! No exceptions, NCHSAA rules now require this.
2) Continue to practice social distancing when running. As mentioned Monday, if you run 15 minutes with someone you would be classified as exposed if that person tests positive for Covid, and you would be required to quarantine.
3) Weather is cooling so bring jacket/sweatshirt to wear at end of practice. We need to guard against getting a cold, if you develop cold/flu symptoms you will be sidelined pending a Covid test!
4) IF YOU HAVE ANY SYMPTOMS, OR THINK THERE IS A CHANCE YOU HAVE BEEN EXPOSED, BE SMART AND STAY AWAY FROM YOUR TEAM UNTIL YOU ARE SURE YOU ARE NEGATIVE!
"HOMEWORK"
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
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 during the off season
-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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