Winter Break Training Plan

2019/202 FC Distance Group Winter Break Training

·       Do lunges and leg swings before every run. If it’s cold, do them inside and then head out.

·       If you have to miss a day, move an easy day to Sunday and continue with the plan.  Winter training is all about consistency!  Try not to miss more than one day in a row.

·       Stretching and General Strength should be done indoors where it is warm.  Don’t skimp on GS and core work, or you will be behind when we get back.  Before you can compete with other schools you have to be in shape to compete with your own teammates!

Beginning Group (Never run cross country, first time running track)

Week of 12/23

Monday: Long Run – 3-4 miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 2-3 miles. 4-6 strides and general strength after.

Wednesday: 10 Minute Warm-Up, Dynamic. 15 minutes of 0:30 tempo/2:00 easy, 10 Minute Cool-Down. Stretch.

Thursday: 20 to 30 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 15 to 20 minutes easy

Saturday: 30 to 40 minutes easy, general strength, 4-6 strides.

Week of 12/30

Monday: Long Run – 4-5 miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 2-3 miles. 4-6 strides and general strength after.

Wednesday: Workout – 10 Minute Warm-Up, Dynamic, 15 minutes of 1:00 tempo/2:00 easy, 10 minute Cool-Down. Stretch.

Thursday: 20 to 30 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 15 to 20 minutes easy

Saturday: 30 to 40; minutes easy, general strength, 4-6 fast strides.

Middle Group (Run one season of cross country or track)

Week of 12/23

Monday: Long Run – 6-7 miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 4-5 miles. 4-6 strides and general strength after.

Wednesday: 10 Minute Warm-Up, Dynamic. 25 minutes of 1:00 tempo/2:00 easy, 10 Minute Cool-Down. Stretch.

Thursday: 35 to 40 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 20 to 30 minutes easy

Saturday: 40 to 50 minutes easy with 4x3-Minute Pickups mixed in, general strength, 4-6 strides.

Week of 12/30

Monday: Long Run – 7-8 miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 4-5 miles. 4-6 strides and general strength after.

Wednesday: Workout – 10 Minute Warm-Up, Dynamic, 25 minutes of 1:00 tempo/2:00 easy, 10 minute Cool-Down. Stretch.

Thursday: 35 to 40 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 20 to 30 minutes easy, stretch.

Saturday: 40 to 50 minutes easy with 4x3-Minute Pickups mixed in, 4-6 fast strides. General strength.

Veteran Group (Run cross country and track for multiple consecutive years)

Week of 12/23

Monday: Long Run – 8-9 miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 5-6miles. 4-6 strides and general strength after.

Wednesday: 10 Minute Warm-Up, Dynamic. 30 minutes of 1:00 tempo/2:00 easy, 10 Minute Cool-Down. Stretch.

Thursday: 40 to 50 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 30 to 35 minutes easy

Saturday: 50 to 60 minutes easy with 5x3-Minute Pickups mixed in, general strength, 4-6 strides.

Week of 12/30

Monday: Long Run – 9-10 miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 5-6miles. 4-6 strides and general strength after.

Wednesday: Workout – 10 Minute Warm-Up, Dynamic, 30 minutes of 1:00 tempo/2:00 easy, 10 minute Cool-Down. Stretch.

Thursday: 40 to 50 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 30 to 35 minutes easy

Saturday: 50 to 60 minutes easy with 5x3 Minute Pickups mixed in, 4-6 fast strides. general strength, stretch.

Week 8 Recap

Fern Creek Cross Country 2019 Week 8 Recap

Haunted Woods Classic – 10/12/18

Alarm clocks and brisk temperatures greeted us as we set out early in the morning for our first time running at the Haunted Woods Classic.  With a week off from racing and training, I was very excited to get back out there and watch you all compete.  Our team as a whole performed very well, with a lot of individual performances to highlight.  The thing about PR’s is that they don’t come by accident.  PR’s take hard work and training throughout the weeks, proper sleep the night and two nights before the race, and a good healthy diet leading in to the weekend.  The reason I get so excited to see you all hit a PR is because I love to see hard work rewarded.  Congrats to all of you that hit a personal-best time on Saturday – let’s not be satisfied, and continue to work.  The challenge to each of you is…

With about two weeks left in the season, can we take another step like we did last year in heading in to Regionals?  Only one more meet (JCPS Championships) to find out before everything counts.

Meet Results:

https://ky.milesplit.com/meets/341356/results/674452/

Team Photos:

https://photos.app.goo.gl/VL52fkjynCh8sff39

Boys Varsity

	Final	Place
Jimmy	15:46.4	2
Mickey	17:22.1	18
Weston	18:21.4	70
George	18:31.4	79
Xavier	18:43.3	90
Zach	19:34.5	113
Schuyler	19:41.5	118
Trey	21:15.4	167

There were 215 runners in the race.

Team Place = 7^th / 25 Teams

Highlights:

·       Another new school record for Jimmy, and a really smart race that allowed him to do it. Jimmy went out at a reasonable pace, and put himself in position to make a move on DK Schneiders and Brady Masters at around the halfway mark of the race.  While the other too were running at the edge of what they could maintain, Jimmy put in a surge and used the second half of the race to push the pace and open a nice gap.  Once again, a PR is the end result of a process and it’s the process that allows it to happen.

·       Mickey ran his second-fastest 5k ever, and a nice bounce-back from his Berea race.  He moved up throughout the race and nearly medaled.  He’s one of the toughest kids we have.

·       Weston continues to solidify our number-3 scoring position, but I know he wants more.  If he can get himself past that 18-minute barrier he is REALLY going to strengthen our team heading in to Regionals.

·       A new PR for George as he continues to figure this running thing out.  We look forward to him training with us next week ahead of JCPS Championships.

·       Xavier was able to make it in time for the race, giving us our entire top-5 under 19 minutes.  He was feeling a bit under the weather and still put together a nice performance.  Thank you for sacrificing for the good of the team.

·       Zach had to battle a fairly serious injury earlier this year – putting him well behind in his training from last year.  Still, he made a big jump today, getting very close to his all-time PR.  As he continues to get stronger I wouldn’t be surprised to still see him get better and better.

·       Somehow Schuyler managed to his EXACT PR.  I’ve literally never seen that in an XC season before.  Down to the tenth of a second.  Crazy.

·       Trey got pushed back in the woods (a reminder that this is a legitimately competitive sport), and rather than retaliate, he pushed through.  I know he isn’t pumped about his time, but we are pumped that he represented his school with class and continued to race.

Girls Varsity

	Final	Place
Tayona	21:51.1	63
Kaci	23:39.8	100
Trishna	24:11.8	115

170 Runners in the race.

Team Place = No Team Score

Highlights:

·       Tayona was worried that she didn’t break 23:00 minutes.  SHE CRUSHED IT and set a new all-time PR!  Tayona is also now the fourth-fastest female Cross Country runner in school history!  Way to go!

·       Kaci and Trishna are both well-ahead of where they were at this point last year, and I’m really excited to see what they do at the flat, fast course used for JCPS championships.

Boys JV

	Final	Place
Collin	19:46.9	48
Gavin	20:25.0	65
Dain	20:28.4	70
Andrew	20:30.9	71
Ethan	22:02.8	97
Sean	22:51.2	114
Connor	23:34.4	124
Kendrick	26:19.4	138

140 Runners

Team Place = 14^th / 16 Teams

Highlights:

·       A new all-time PR for Collin!  This man has worked so hard throughout the year to get back to the shape he was in way back in his freshman season and it’s so cool to see that work finally be rewarded.  He’s one of the most positive kids on our team and it’s so nice to see someone like that succeed.

·       A new PR for Gavin, Dain, and Andrew as well, with all three pushing one another and finishing within seconds of one another.  This could be quite the group for us moving forward in to next year if they dedicate themselves during track season and over the summer.  Nice work guys!

·       A massive minute PR for Ethan!  Dude was moving out there!  His form has improved and you can see how much better he has gotten and how comfortable he has gotten with making the race HURT.  Happy to see your success!

·       Sean is REALLY starting to figure some things out.  A light bulb has gone on and I wouldn’t be surprised to see this kid hit two more PR’s before the end of the year.  He smashed his prior PR!

·       I don’t think Connor really knows just how proud I am of him for sticking with this sport.  During the summer he dealt with INSANE knee pain.  We’ve had to really limit his training and running, and for the past few weeks he’s finally been able to train consistently.  There’s not telling what this kid will do going forward – he’s really looked like a true runner the last few weeks and I am so glad that he is a part of this program. 

·       Kendrick PRed by like three minutes.  What.  That. Is. Absurd. 

Girls JV

	Final	Place
Kendall	28:57.5	116
Sarah	30:07.5	---
Eva	31:42.5	127
Madi	33:35.1	132

133 Runners

Team Place = No Team Score

Highlights:

·       Literally every girl in this race PRed!  How does that happen!?  (Hard work)

·       Kendall PRed by nearly a minute!

·       Sarah PRed by FOUR MINUTES!

·       Eva knocked about a minute off of her best time!

·       Madi  took. seven. minutes. off.  Just by choosing to walk less!  Way to go!

News & Notes for the Week Ahead

Thursday:

JCPS Championships @ Tom Sawyer Park

Everyone will be running at this race.