Update from Coach Choo (9/20/20 4:30 pm)
UPDATES: Since everyone has virtual school on Monday we are going to do the optional running at Boyd Lee park. Mondays are distance days so we have more places to run!
RUNNING PLAN:
THIS WEEK:
This week we will cut back on mileage a little, but increase the intensity of our workout and tempo runs.
XC SEASON DELAYED!
The NCHSAA has announced that XC season has been delayed until November. First official practice will be Nov. 4, first meet will be Nov. 16. We can have up to 10 meets, with the season ending Jan 8.
At this time we do not know about regional and state meets, decisions have to be made on whether we have those meets, and if so when they would be. Obviously we will be reworking the entire schedule!
At this time no decisions have been made regarding optional "off season" practices. We may or may not be able to meet as a group during the next couple of months, waiting for decisions from NCHSAA, Pitt Country Schools and DHC!
ANNOUNCEMENTS
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!
2020 XC CAMP UPDATE
RUNNING PLAN:
THIS WEEK:
This week we will cut back on mileage a little, but increase the intensity of our workout and tempo runs.
- Sun, 9/20- Run on your own (rest or long run easy run on your own)
- Mon 9/21- 3:15pm - optional running at BOYD LEE PARK
- distance run (30-50 min easy)
- Tue 9/22 - 3:15pm - optional running at DHC track
- Track Workout (200 workout)
- Wed, 9/23 - 3:15pm - optional running at DHC track
- distance run (20-50 min easy)
- Thu, 9/24 - 3:15pm - 3:15pm - optional running at DHC track
- Tempo run
- Fri, 9/25 - Run on your own (rest or short 15 min run)
- Sat, 9/26 - Run on your own (hills or easy long run on your own)
- Sun, 9/27 - Run on your own (rest or long run easy run on your own)
- Mon 9/28 - 3:15pm - optional running at BOYD LEE PARK
- distance run (45-65 min easy)
- Tue 9/29 - 3:15pm - optional running at DHC track
- Track Workout (200 workout)
- Wed, 9/30 - 3:15pm - optional running at DHC track
- distance run (30-60 min easy)
- Thu, 10/1 - do a short quick run on your own
- Tempo running (15-25 minutes) +Warmup and cool down mileage
- Fri, 10/2 - Run on your own (rest or short 15 min run)
- Sat, 10/3 - Run on your own (hills or easy long run on your own)
- Sun, 9/20- Run on your own (rest or long run easy run on your own)
XC SEASON DELAYED!
The NCHSAA has announced that XC season has been delayed until November. First official practice will be Nov. 4, first meet will be Nov. 16. We can have up to 10 meets, with the season ending Jan 8.
At this time we do not know about regional and state meets, decisions have to be made on whether we have those meets, and if so when they would be. Obviously we will be reworking the entire schedule!
At this time no decisions have been made regarding optional "off season" practices. We may or may not be able to meet as a group during the next couple of months, waiting for decisions from NCHSAA, Pitt Country Schools and DHC!
ANNOUNCEMENTS
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!
2020 XC CAMP UPDATE
- App State camp IS CANCELLED FOR 2020 :(
- At this time we do not have an alternate plan for camp
WHILE WE ARE OUT OF SCHOOL
We don't really need to be following a specific training plan, but we do need to log miles and be consistent with running. Your goal should be to average 30-50 miles a week, mostly easy running. Do one long run (1 hour+) and one faster run (your choice of tempo, fartlek, etc) but otherwise easy mileage! Try to run a little each day but keep the legs healthy!
Track your runs/miles on Strava, Coach Choo will have rewards for runners who track their running on Strava. I've got some socks, t-shirts and other goodies!
We don't really need to be following a specific training plan, but we do need to log miles and be consistent with running. Your goal should be to average 30-50 miles a week, mostly easy running. Do one long run (1 hour+) and one faster run (your choice of tempo, fartlek, etc) but otherwise easy mileage! Try to run a little each day but keep the legs healthy!
Track your runs/miles on Strava, Coach Choo will have rewards for runners who track their running on Strava. I've got some socks, t-shirts and other goodies!
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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