Update from Coach Choo (4/18/2021 5:30 pm)



THIS WEEK
  • Mon, 4/19 - practice 3:00 at Conley track
    • warm up drills,
    • 30-40 minutes relaxed running
    • finish with 6 x100m (build up from around 60% effort to 90% effort, walk back recovery)
    • finish with abs
  • Tue, 4/19 - practice 3:00 at Conley track
    • 10 minutes warm up run, dynamic drills,
    • 800m for time
    • 10-15 minutes running
    • 400-600-400-200 at mile pace with 200m walk/jog recovery
    • 10 minutes cooldown
  • Wed, 4/14 - practice 3:00 at Conley track
    • tempo ladder workout on track (distance TBA based on event group).  we will go off effort, not times for this workout
  • Thu, 4/15 - practice 3:00 at Conley track
    • recovery running
    • abs, yoga, foam rolling
  • Fri, 4/16 - practice 3:00 at Conley track
    • 10 minutes warm up run, dynamic drills,
    • 3 x 800 at 3200m pace, 400m jog recovery
    • 10 minute easy running
    • 6 x 300m cutdown
    • 5 minutes cool down jog
  • Sat & Sun - one rest day, one day longer easy distance run, you choose which days is which
Find time to do some dynamic stretching, yoga or strength work 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! Our goal is to do 3 of these a week!
Here are links to routines:
NCHSAA Championship Meet
Congrats!  Boys place 9th in the state!
Congratulation on great regional races! Huge THANK YOU to all the volunteers who helped at the meet! We could not have done it without you!


IMPORTANT REMINDERS:
Protect yourself against the Covid so you can continue to run! 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.

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. If you run 15 minutes with someone without a mask you would be classified as exposed if that person tests positive for Covid, and you would be required to quarantine.


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!
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!
Discounts on Gear-
Coach Choo has discount codes or options for reduced pricing for the following sites: 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

Running with the Vikings!