Summer Mileage count starts today!

So .. How was your run today? I just wanted to give you all a quick reminder to start recording your summer runs in your training logs. In-coming freshman or anyone else who may not have been at the kick-off meeting can pick up a training log and summer running advice at our Mini-camps (see previous summer events post) or email your coach to receive a training log and any answer any other summer running questions you may have.

Head Girls Coach : Coach Fader Email: sfader@psdr3.org

Head Boys Coach: Coach Simmons Email : jsimmons@psdr3.org

I can tell you from my own run today that the heat has returned. Below are some helpful tips for dealing with the heat and your cross country training in general throughout the summer.

Summer Running Guidelines

1. Run as much as possible on soft surfaces.
2. Build mileage gradually. No more than 10% increase in miles a week
3. Runners need strength. Do situps/pushups or light weights at least twice a week.
4. Schedule time for running everyday (cross train on your day off)- consistency is critical.
5. Listen to your body and let it dictate your volume and intensity. If you’re feeling great take advantage of it and go faster or farther. If you’re feeling terrible, run for ten minutes, take a swim, ride your bike, throw a Frisbee around or rest.
6. Cross Country is a team sport. Call, Text, Facebook your teammates and run, see movies, have swim parties and keep each other motivated.
7. Most of your running should be steady, “conversation pace” mileage. However, returning runners should mix in fartleks, hills or brief tempo run each week to remind your legs to “change gears” and encourage quick, light turnover.
8. Once a week run one “Long” run. This should be a bit longer than your daily mileage. Follow it up with a few striders to refresh your legs (if you can find a grassy field try doing some barefoot to strengthen your feet and lower legs, but ease into it and be careful about the running surface)
9. Summer races are fun, but limit your self to only a couple.
10. Keep running fun through variety. Try different routes, paces, or run for time and just go on a bit of an unplanned adventure.
11. Make sure someone knows where you are running and carry an ID.
12. Bad or worn out shoes cause injuries. Keep track of shoe mileage.
13. Set goals for the summer and the season and each day. Use these as motivation
14. When unmotivated to run, don’t think about how tired you feel, just get out the door and after the first mile you likely feel better.
15. Record your runs in the PHS log book. Record significant events of the run, type how you felt or just miles. Your coach needs to know what you do over the summer to individualize your workouts.
16. Ease into the first mile of your runs and STRETCH – afterward. Your recovery immediately following a run is the best thing you can do to ensure you feel good during tomorrows run.
17. Summer is a great time to work on proper form.
18. Live a runner’s lifestyle. Eat healthy, sleep well, enjoy the outdoors and the freedom of your runs.
19. Run safely by being attentive to your surroundings. Don't trust that cars see you. Don't zone out with headphones. For extra safety, run with a friend, a dog or even someone on a bike. Carry a phone..but only use it in case of an emergency.
20. Run because you want to and enjoy being a RUNNER!

A runner’s observation on motivation – Some runs feel better than others and you won’t know until you are into the run. There have been many times when I have not “felt like running” but ran anyway. I can not remember a single time that I wasn’t thankful I ran afterward, even if the run itself never felt that great. As one runner put it “my worst days running are better than my best days without a run”.

BEAT THE HEAT
1. Keep hydrated during the day and after your run.
2. Trails are often shady and a great place to beat the heat. Wear bug spray!
3. Wear light colored clothing, black or dark clothing absorbs heat.
4. Run in the mornings or evenings. Running in warmer temperature will help build your tolerance for the heat as we approach the school year, but take it easy.