Winter Conditioning Plan

Fern Creek Distance Program Winter Break Training

Week of 12/15:

Friday: (12/16): 4-5 Mile Run

Saturday: Easy (30:00 to 40:00 on your own)

Week of 12/19:

Monday: Long Run (60:00 to 70:00 minutes)  Strides, General Strength.

Tuesday: Workout (10:00 easy warm-up, 20:00 of 1:00 @ R pace/1:00 easy, 10:00 easy cool-down)

Wednesday: Recovery (35:00 to 45:00 on your own)

Thursday: Medium (35:00 to 50:00, 3-5 x 50m buildup sprints during the run) Strides, General Strength

Friday: Workout (1-2 mile warm-up, 3-5 controlled hills, medium back)

Saturday or Sunday: Recovery (30:00 to 45:00 on your own) Strides, General Strength

Take One Day Off!

Week of 12/26:

Monday: Long Run (60:00 to 70:00 minutes)  Strides, General Strength

Tuesday: Workout (10:00 easy, 20:00 minutes of 2:00 @ Tempo/:30 easy, 10:00 easy)

Wednesday: Recovery (35:00 to 45:00 on your own)

Thursday: Medium (40:00 to 50:00, 3-5 x 50m buildup sprints)  Strides, General Strength

Friday: Workout (3 or 4 mile loop for time)

Saturday or Sunday: Recovery (30:00 to 45:00 on your own)  Strides, General Strength

Take One Day Off!

Week of 1/2 (first week back):

Monday: Long Run (60:00 to 75:00 minutes)

Tuesday: Practice Resumes

Types of Workouts

M: Medium distance at a medium pace

E: Easy distance run, usually shorter

L: Long run

W: Workout, recovery day after.

Paces

E pace: Easy run pace (about 1:30/mile slower than 5K pace)

T pace: Tempo pace (about :30/mile slower than 5K pace)

I pace: Interval pace (5K pace)

R pace: Repetition pace (Mile pace)

F pace: Fast pace (800 pace)

Team Party Information

Tuesday, November 29th

Location
Main Event Entertainment
12500 Sycamore Station Place 40299
https://www.mainevent.com/locations/louisville-ky

Time
7pm - 8pm: Dinner & Slideshow
Bowling/Laser Tag/Video Games After

Cost
$20 per Runner
Family Welcome, cost is $20 for the package deal, or may attend at own cost (they have a full restaurant).

RSVP
Please RSVP to Coach Redies using the Remind App or at 734-355-4365 by Saturday!

KHSAA State Meet Information

KHSAA State Meet

Kentucky Horse Park

4089 Iron Works Pike  Lexington, KY 40511

10:30   Bus Leaves

1:30     Boys Class 3A Championship: Iosef, Timothy, Jacorey (Lane 2, Report by 1:15)

3:00     Team Meal: Buffalo Wild Wings, Frankfort Exit (111 Jett Boulevard, Frankfort, KY 40601)          

4:45     Bus Returns

TEAM MEMBER & SPECTATOR INFO

·      All team members who ride the bus to Lexington will have their admission paid for by the Cross Country athletic funds.

·      Team members are encouraged to ride the bus to Lexington to see what the State Meet is all about and to encourage and support our three state qualifiers.

·      Parents & Team Members not riding the bus will be charged a $10 dollar admission to the KHSAA State Meet.

·      The course is a good ways from the parking area – please arrive early!

·      On the way home from the State Meet we will stop at Buffalo Wild Wings off of the Frankfort Exit.  Please bring money for your meal if you plan to eat, the team cannot afford to cover this expense.

·      View the State Meet Program at: http://khsaa.org/Publications/Programs/20162017/XC/issue1/index.html

PACKING LIST

Jersey, uniform shorts, orange shirt, longer shorts, hoodie, warmup jacket, warmup pants, ski hat, gloves, running shoes, spikes, three pairs of socks, water bottle

FORECAST

High: 66

Race Forecast: Partly sunny, 62 degrees, cooler.

POST-SEASON BANQUET

·      Main Event Entertainment

·      Bowling/Lazer Tag/Dinner

·      Exact Date = TBA

·      Cost = ~20 Dollars

Regional Results & State Meet Info

Boys Varsity

M 5000m	31	Iosef Casas	18:35.12
M 5000m	32	Timothy Thornton	18:36.42
M 5000m	33	Jacorey Huguley	18:46.00
M 5000m	41	Nick Mazat	19:59.30
M 5000m	45	Tynan McGowan	20:43.77
M 5000m	52	Collin Cummins	23:07.91
M 5000m	54	Joseph Coyle	23:16.54

Highlights:

·      Iosef, Timothy & Jacorey Qualify for the KHSAA State Meet in Lexington!

·      Collin & Joseph run regionals for the first time and gain valuable experience for the future.  They are poised to have big years next year.

·      Our team finished 6^th out of 10 teams in the region.

State Meet Information:

·      Bus Leaves = 10:30

·      Race Time = 1:30

·      Post-Race Meal = Buffalo Wild Wings, Frankfort Exit. 3:00pm

·      Aprox. Return = 4:45

Ø  Only the 3 runners competing in the State Meet will have official practice this week.  All others should begin their rest period ahead of winter track.

Ø  ANY team member who would like to join us for the State Meet is welcome to ride the team bus.  Admission to the meet is $10 dollars.  Please bring money for our team meal at Bdubs on the way home.

Ø  If you are running track you do not need to turn in your uniforms or warm-ups.  If you are not I need them washed and returned.

Ø  Team Event/Banquet info is still TBA (will likely be in late mid to late November)