Practices

Check Google CALENDAR OFTEN for team events, practice locations, and times. There are sudden changes especially with weather.


SPRING TRACK: 
HS INDOOR SEASON
(Approximately: February 1 – March 31)
2019 Practice Times: (2 hours)
1:45-3:30 Monday Tuesday & Thursday  ARRIVE 1:30
2-3:00 Wednesdays ARRIVE 1:30
TBD some Fridays/Saturdays 

Attendance at Indoor YMCA practices are extremely beneficial, but optional.
If NOT at practices athletes DO need to regularly train and email logs in order to participate in meets.

Weather permitting and fairly spontaneous; some practice will be moved from YMCA to Beloit College Strong Stadium or Clinton Track.
Watch calendar or INDOOR TEAM hangouts as weather warms.

Athletes training with coach take priority for entry choices at indoor meets.


HS & MS OUTDOOR SEASON (Approximately: April 1 – May 30)

2019 Practice Times: (2 hours)
Monday-Thursdays  5:15PM Clinton MS Track (behind the Emanuel Reformed Church)
Some days in April there will be soccer game conflicts in which we will go to Pelishek Trail Head on J or Herbe Reffue Park, both in Clinton.

JUNE & JULY TRACK RACING: (Approximately: June 1 – August 1)
AAU & USAT&F Membership required.

SUMMER RUNNING: 

Run for 15-75 minutes every day that you can, but don’t take more than one day off in a row.
You have lots of daily habits; devotions, eating, sleeping, chores, and whatever. Make running one of them.
The more you run the more you will feel like it, and the less you run the less you feel like it.  

Unless you are training for something specific, summer running distances and paces are to be as you feel. (15-75 mins)

Keep some kind of log of your daily/weekly/monthly running miles for yourself.  You can also record biking miles and swimming miles, since they are conditioning work too.

SUMMER CHALLENGE (June-Aug)  TBD each year

SUMMER RACING:
There are a lot of racing opportunities around the country, just google it!
See our Face Book for some of the local track or road racing opportunities as they are posted.

First weekend in August is the UW-Parkside Classic (a chance to run on the national XC course!)  Link

FALL CROSS COUNTRY (XC) :   (August-October)
5:30PM Mondays & Thursdays:  Rockport Park, Janesville
Meet at Peace Park totem pole.  Map

5:30PM Tuesday:  Leeson Park in Beloit
Meet near pavilion.   Map

5-6:00PM Wednesday & Non Race 9:00AM Saturdays:  Clinton at Herb Reffue Park or Pelishek Trail. (see calendar)
Meet near pavilion.  Meet at Point A on map at trail head of Pelishek Map     Herb Reffue Map

HS Training Pattern: (variance with race schedules) (MS typically does 1/2 of HS training)
Mondays – EZ Long Distance
Tuesdays –  Speed/Intervals
Wednesday – Tempo/Hills (alternate weeks)
Thursdays –  EZ Medium Distance
Friday – Short Distance/Drills/Pre-race runs
Saturday – Tempo/Race
Sunday –  EZ Short Distance or OFF

NOVEMBER ADDITIONAL XC RACING:  (non team)
These three events are in Kenosha, WI at UW-Parkside on the National XC course. Register online.

US XC Jr Olympics   (Ages 9-18)  Link
WI/IL Boarder wars  $15 get WI or IL singlet  (All ages)  Link
Foot Locker Regionals $15 until Nov15 get tech shirt   (All ages)  Link

WINTER CHALLENGE: (Jan-Feb)  TBD

WINTER INDOOR RACING: (Jan-Feb) USAT&F Membership required.  TBD

WINTER Discipleship & STRENGTH: (Jan-March) Beloit YMCA 1-3PM
BOYS Monday through Fridays with Coach Bryan.  YEP Everyday if you want, you decide!!
GIRLS with Coach Pfarr Mondays and Fridays, others days as available, but you can also train with the boys if you want.

WINTER OFF SEASON: (Nov-Feb)
Do strength work and stretch!  Make it part of your schooling! Run do event drills every day that you can!  Also, swim, bike, xc ski, snow shoe, or run indoor track. Don’t take more than one day off in a row! Just stay in shape!

4-6 graders run distance 2-4 days a week.

7-HS run 4-6 days and email logs if you want to keep accountable.

Captain runs, HS athletes can organize these!

The basic mid & distance HS training pattern for off season competitive/elite is 6 days of running, one day off.
Run 2-3 days harder(intervals/fartlek/race/time trial) and the rest at distance or tempo with at least one lsd run.

Sprinters should do strength and drills with regular shorter runs to stay in shape.

If you want more specific workouts you will need to email your log to me on Sundays, and I will email workouts one week at a time. I will only do this for those who commit to actually following the training schedule I set which is 6 days a week…a few exceptions here and there are understandable.