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WASHOUGAL CROSS COUNTRY

"I Can Do Hard Things!"

Come join the fun!  
No experience necessary, there is something for everyone.

 

TRAINING WORKOUTS

Hello Runners!

As you are already aware the XC season was postponed in our league and will take place in the spring.  That means that I am now unable to coach until we again begin our off season “summer training” on Sept. 28th.  I encourage you to stay active, stay healthy and have fun!  You have access to a months worth of workouts.

I can’t coach you right now but I am always here to help.  Let me know if you have any questions or concerns.  Get out there and enjoy running this beautiful town we live in!  If you’re tracking your miles send me the totals each week and we can see how long it takes for the young runners in this town to log enough miles to run all the way to Disneyland!!!


Thanks! Coach Tracey

JULY 20-26

Monday: 

Warm Up with a short run followed by the warm up drills (check out the video on this website to learn the warm up drills)

Tempo Run: to do this run effectively you must run the time in the middle at a pace faster than what you can sustain for the entire run.  Start by running 10 minutes at a comfortable pace.  Then run for 10 minutes at a pace that is uncomfortable. You should feel the intensity when you try to breath and conversation should be difficult.  Then follow with 10 minutes at a comfortable pace.

Cool Down by walking for 5 minutes followed by some stretching (we can go though some of these during the zoom on Tuesday- then do the following:

5 sets of 10 push ups, 10 sit ups and 10 squats.


Tuesday: Join us on Zoom at 9am!!  Dress comfortably, have your water water and enough space to move around.  (Zoom link can’t be listed online so check your email!)

If you can’t join us at 9am on Tuesday then do Cross training workout #1on your own.  Click the “cross training” tab at the top of this website to access the cross-training workouts.


Varsity runners: easy run 4-7 miles


Wednesday:

Warm up with a short run followed by the warm up drills.

Surge Run:You will be running using the following sets up minutes as your pattern: 5-5-4-4-3-3-2-2-1-1.  5 minutes easy and then 5 minutes a bit faster than race pace (this is not a “sprint” pace exactly but feels similar.  The pace should really push you like the feeling you have when you’re putting in maximum effort for a 1 mile run).  Then 4 minutes easy, 4 faster minutes than race pace.  3 minute easy, 3 minute faster, 2 minute easy, 2 minute faster, 1 minute easy, 1 minute faster than race pace. This should take a little more than 30 minutes to complete (not including warm up) and can be done anywhere.  

Cool Down by walking for 5 minutes followed by some stretching- then do the following:

Tabata style movements (you can get songs online or simple time 20 seconds on, 10 seconds off.  Pick 4 movements you want to do and then do them all twice. (4 minutes)  Rest briefly and repeat another two rounds. (8 minutes total)


  

Thursday: Join us on Zoom at 9am!!  (Zoom link can’t be listed online so check your email!)

If you can’t join us at 9am on Tuesday then do Cross training workout #2on your own.  Click the “cross training” tab at the top of this website to access the cross-training workouts.


Varsity runners: rest day from running, feel free to cross train any way you’d like


Friday:Warm up with a short run followed by the warm up drills.

Easy run on hilly terrain.  Pick an area with lots of hills you can loop up and down on as you run 4-7 miles.  Charge each hill with maximum sustainable effort and then recover until the next hill.  An example of a route would be to run from the high school up the hill on J street, then job as you recover continuing on J away from the high school.  At R Dr. begin to charge the hill again until you reach the “farm park.”  Run down the trail through Campen Creek and back to the high school.  Repeat 2-4 times.  This is just an idea, there are lots of hills around here you can use!

Cool Down by walking for 5 minutes followed by some stretching- then do the following:

5 sets of 20 lunges, 10 hollow rocks and 5 pushups.


Saturday: 

Varsity runners: 4-10 miles easy


Sunday: 

Recovery day- rest day including leisure walking

JULY 27-AUG 2

Monday: 

Warm Up with a short run followed by the warm up drills (check out the video on this website to learn the warm up drills)

Tempo Run:  Plan to run for 30-45 minutes.  Do this early in the morning or on the trails at Lacamas due to the heat!!!  Here is some advice from Hal Higdon, a very prominent running coach, on how to do a great tempo run: Exactly how far and how fast you run is not important.  Begin at an easy pace, about as fast as you would during any warm-up on the track. After 10 minutes of gentle jogging, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 10 minutes of gentle jogging, your cool-down. At peak speed, you should be running at an uncomfortably fast pace.  I don’t want to be too precise in telling you how to run this workout. The approach should be intuitive. Run hard, but not too hard. If you do this workout correctly, you should finish refreshed rather than fatigued.

Spend 10 minutes doing the stretches that feel good!  HYDRATE!!!!


Tuesday:

Strength Training/Cross Training Workout #3. (you can find this on the website at the tab on the top. I’m not available to lead a zoom workout this week.)


            Varsity- Easy run 5-7 miles- get it done early due to the heat!!!

            Future Varsity/Middle School- Easy 2-3 mile run


Wednesday:

Warm Up with a short run followed by the warm up drills or other dynamic stretching (check out the video on this website to learn the warm up drills)

Fartlek: The word Fartlek means “speed play” in Swedish and is simply defined as periods of fast running intermixed with periods of slower running.  It’s similar to a tempo run but often done for shorter periods of sprinting and done multiple times in a run.

Varsity- 10x2 minutes on and 1 minute off.  (This means that you’ll sprint for 2 minutes and then slow jog for 1 minute, repeat this 10 times.). Then follow with 10 minutes at a comfortable pace.

Future Varsity/Middle School- 8x90 seconds on and 1 minute off.  (This means that you’ll sprint for 90 seconds and then slow jog for 1 minute, repeat this 8 times.). Then follow with 10 minutes at a comfortable pace.  


Cool Down by walking for 5 minutes followed by some stretching then do the following:

5 sets of 10 lunges, 5 pushups and 10 leg lifts.


Thursday:

Strength Training/Cross Training Workout #4. (you can find this on the website at the tab on the top. I’m not available to lead a zoom workout this week.)


Friday:Warm up with a short run followed by the warm up drills.

Hill Run:  Pick your favorite big hill and get ready to do it several times!  Run the hill using the following pattern- jog to the start of the hill and then sprint for 10 seconds.  Jog back down the hill, turn around and jog back to the start of the hill and then sprint for 20 seconds.  Jog back down the hill, turn around and jog back to the start of hill and then sprint for 30 seconds.  Jog back down the hill, turn around and jog back to the start of the hill and then sprint for 40 seconds.  Jog back down the hill, turn around and jog back to the start of hill and then sprint for 50 seconds.  Jog back down the hill, turn around and jog back to the start of hill and then sprint for 60 seconds.  The final time try to run to the top of the hill.  Jog down and rest 3-5 minutes.  Repeat.  Varsity: repeat 3-5 times.

Cool Down by walking for 5 minutes followed by some stretching


Saturday: 

Varsity runners: 6-10 miles easy

Future Varsity/ Middle School: 2-5 miles easy


Sunday: 

Recovery day- rest day including leisure walking

AUGUST 3-8

   

Monday: There is no official practice but if you’d like to complete this workout at Mable Kerr Park (the Indian Trails) at 9:00am with other runners in your training pod you are welcome to do that.  Start at the side on Gifford Place.  Bring water and your mask.

Warm Up with a short run followed by the warm up drills 

Mile Repeats:  After a thorough warm up begin a fast 1 mile run.  This should be at, or slightly faster, than your race pace.  This means all out effort for the whole mile.  Then rest 5 minutes.  Repeat 2-3 times. Then do a cool down mile at an easy pace.  

Spend 10 minutes doing the stretches that feel good!  HYDRATE!!!!

Tuesday:  Fun 5k with friends at Round Lake!  This is not an official practice.  If you can’t join in on Tuesday you can still do this workout near your house on Tuesday or Wednesday.

Meet at the parking lot for Doc Harris Stadium (841 NE 22nd Ave Camas) at 9:00.  We will break into appropriate size groups and enjoy a beautiful trail run!  

 Warm Up with a short run followed by the warm up drills or other dynamic stretching


High School: 1 mile warm up followed by a 5k at a comfortable fast pace.  The goal of this workout is to enjoy running the race distance and getting a feel for what it is like.  You will run with effort and intensity but not race pace.  We will go “all out” at this another time.  Then a 1 mile cool down.  

Middle School: 1 mile warm up followed by a 1.5 mile at a comfortable fast pace. The goal of this workout is to enjoy running the race distance and getting a feel for what it is like.  You will run with effort and intensity but not race pace.  We will go “all out” at this another time.  Then a 1 mile cool down.  

 We will finish with some “green laps” at the field near Doc Harris and be done by 10:30.

Tuesday or Wednesday: Strength Training/Cross Training Workout #5.  Depending on when you do the 5k workout, you can fit in the strength training on the other day.   (you can find this on the website at the tab on the top.)

 Wednesday:    


         Varsity- Easy run 4-7 miles- get it done early due to the heat!!!


            Future Varsity/Middle School- Easy 2-5 mile run


Thursday:  Strength Training/Cross Training Workout #6. (you can find this on the website at the tab on the top.  I’m not available to lead a zoom workout this week.)


Friday:


Before you get upset wondering why we have another hill workout, remember: Hill workouts are speed training in disguise.  And check out this great anonymous poem, it will motivate you for sure!  Another day I’ll tell you all the other benefits that come from hill work.

"Most of us try to avoid hills, but what’s so good about that?  Think about it: flat tires, flat hair, flat returns, and the ultimate – flatlining.  Life happens on the hills. They’re opportunities to prove to yourself that you’re stronger than you ever imagined.  If you never attempt the ascent, you’ll never know the thrill of swooshing down the other side."

Warm up with a short run followed by the warm up drills.

Hill Run: Today we are focusing on long reps.  This will be “easier” than previous weeks and focus on building strength and endurance.

 Varsity: 5x3 minutes hills, that means that you will run up the hill for 3 minutes and then jog down.  Rest 1-2 minutes and then repeat until you have run up the hill 5 times.


 Future Varsity/Middle School: 2x3 minutes, then 3x2 minutes.  That means you will run up the hill for 3 minutes and then jog down.  Rest 1-2 minutes and repeat.  Rest 1-2 minutes and then run up the hill for 2 minutes.  Jog down and repeat 2 more times.   


 Cool Down by walking.jogging for 10 minutes followed by some stretching


 Saturday:

Varsity runners: 6-10 miles easy

Future Varsity/ Middle School: 2-5 miles easy

 Sunday:

Recovery day- rest day including leisure walking

AUGUST 10-16

Monday: 

Warm Up with a short run followed by the warm up drills (check out the video on this website to learn the warm up drills)

Tempo Run: We’ve done this before!!  To do this run effectively you must run the time in the middle at a pace faster than what you can sustain for the entire run.  Start by running 10 minutes at a comfortable pace.  Then run for 10-15 minutes at a pace that is uncomfortable.  Varsity- this should be about 2 miles.  Future Varsity and Middle School- this should be 1-1.5 miles.  You should feel the intensity when you try to breath and conversation should be difficult.  Then follow with 10 minutes at a comfortable pace.

Cool Down by walking for 5 minutes followed by some stretching 

Tuesday: Cross training and easy run day. For cross training you can do something to help build your upper body and core muscle strength.  You can do Cross training workout #1.  Click the “cross training” tab at the top of the website to access the cross-training workouts.

Varsity runners: easy run 4-7 miles.  Futuer Varsity and Middle School: 2-4 miles easy

Wednesday:

Warm up with a short run followed by the warm up drills.

Intervals: For today’s workout you hopefully have some way to measure distance.  If you don’t have a watch or phone that will help you then use a program like “map my run” and pick somewhere near your house and measure the distances before you run so you know your stopping and starting points. You can also have your parents drive a route and you can mark distances using the odometer on the car.  Or you can use a track, like the one at Jemtegaard. 

Warm up 1 mile.  Then run 400 meters faster than race pace, followed by a jog for 400 meters.  Don’t stop running, the second 400 meters should be a jog, not a walk or a rest.  Repeat. Each completed circuit will be a full mile.

Varsity:  Do these 1-mile circuits until you have completed 4-6 miles.  That would be 16-24 400’s, half of them faster than race pace and the other half at a jog.

Future Varsity/Middle School: Do these 1-mile circuits until you have completed 2-5 miles.  That would be 8-20 400’s, half of them faster than race pace and the other half at a jog.   

Cool Down by walking for 5 minutes followed by some stretching  


Thursday:  Rest day from running.  Do some cross training of your choice!

Friday:Warm up with a short run followed by the warm up drills.

Hill Run:  Pick your favorite hills and include them in your run.  Charge each hill with maximum sustainable effort and then recover until the next hill.  If the hills are to large to run the whole thing then work with fartleks of 30 seconds on and 30 seconds off, trying to accomplish 15 fartleks during the run.  

Why Are Hill Workouts so Beneficial?

Running uphill (against gravity) stresses your body in a unique way that you can’t mimic on flat land.

That stress results in some fantastic adaptations and benefits:

  • There’s less impact running uphill so it’s easier on your joints and connective tissues

  • Hills “force” you to run with better form, reinforcing a more efficient stride

  • Running up steep grades builds power more safely than running fast on flat terrain

  • Hills provide the most specific strength work runners could ask for

  • Hill workouts build strength, speed, endurance, VO2 Max, and every other metric runners care about!

Cool Down by walking for 5 minutes followed by some stretching.


Saturday: 

Varsity runners: 6-10 miles easy

Everyone else: get out there and run!


Sunday: 

Recovery day- rest day including leisure walking

 

Mable Kerr Park 1 mile loop

Start and finish about 15 feet from the sign where they have placed their cones.  Stay to the left at the sign.

This is the sign close to the start!

 
 
 

DID YOU COMPLETE TODAY'S WORKOUT?

ATTENTION: Every time you submit a workout your name will be put in a drawing to win great prizes!

Every time you finish the workout for the day please complete this form and let us all know how it went!  What was good, bad, hard, and fun?  What will you do differently next time?  Do you have a new goal?  Please share any other comments you have so we can help each other in our training!

***Scroll down to see some of the comments your friends have sent in regarding their training!

Did you remember to do your warm up and cool down?
 

WARM UP MOVES

 
 

TRACEY STINCHFIELD

Washougal High School Cross Country

I believe that running benefits our life in so many ways beyond the physical.  As our fitness grows so does our ability to set and achieve goals, our understanding of our limitless potentional and our friendships!  There is so much to gain that I want to share it with all of the youth in Washougal!  

I ran track in middle school and then picked up running again as an adult.  I have trained for and completed countless races.  Some highlights have included taking 1st place at the Leavenworth Marathon and Hippie Chick Half Marathon as well as running the Boston Marathon.  It's my hope that I can inspire young runners to learn to love running so they can enjoy it for the rest of their lives.

 
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"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence"

Confucius

 
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