Update from Coach Choo (11/29/2020 10:00 am)
PDATES:
2 meets this next week!
BOYS AND GIRLS WIN!
Boys win, Girls take 4th at Croatan
PARENTS AND RUNNERS - Please take a couple of minutes to review the eligibility checklist! The NCHSAA has changed a couple of items this week, so visit this page for a full explanation of what is needed for athletes and parents!
RUNNING PLAN:
THIS WEEK:
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
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 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!
2 meets this next week!
- Home meet on Monday!
- Away meet on Wednesday
- Squads, schedule and details listed here
BOYS AND GIRLS WIN!
- Meet results posted at nc.milesplit.com
- Writeup at www.conleyathletics.com
Boys win, Girls take 4th at Croatan
- write up at www.conleyathletics.com
PARENTS AND RUNNERS - Please take a couple of minutes to review the eligibility checklist! The NCHSAA has changed a couple of items this week, so visit this page for a full explanation of what is needed for athletes and parents!
RUNNING PLAN:
THIS WEEK:
- Sun, 11/29
- Rest or Chill running on your own of your choice
- Mon, 11/30 Home Meet @ Boyd Lee vs Northern Nash
- A Teams will race
- Squads, schedule and details listed here
- Not racing? - do 30-40 minute run, throw in a little fartlek to get the legs a little speed.
- Tue, 12/1 -3:13 practice at Conley
- A team - recovery run, discuss training plan for December
- B team chill run
- A team - recovery run, discuss training plan for December
- Wed, 12/2 - Away meet at New Bern
- B team (7 runners)
- Squads, schedule and details listed here
- Thu, 12/3 -3:13 practice at Conley
- Fri, 12/4 -3:13 practice at Conley
- Sat, 12/5 - TBA
- Sun, 12/6 - Run on own
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
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 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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