Athletes interested in track
Running doesn’t end in November! For those of us who are junkies, we hardly pause before thinking about the next competitive season, spring track!
If you’re interested in competing (and I’m sure you all are! J), here are some guidelines for approaching the next few weeks, as well as information on preseason aerobic and strength training:
REST
First of all, you need some rest.. in fact getting enough rest after the end of one competitive season is the most effective way to prepare for the next
The amount of rest depends on the individual. Some of you will be able to continue running (moderately) and even begin some pre-season resistance training right away; others will want to take two or three weeks completely off to allow the body and mind to completely refresh.
Take two-three weeks off completely if:
Ø You feel tired—getting up in the morning, after school, etc.
Ø You’re nursing any injuries left over from CC.
Ø You’ve been neglecting other aspects of life that need attending to
Ø You have to force yourself to run (this means you’re suffering from a little burn-out; it will pass!)
If none of the criteria applies to you, then it’s okay to continue running moderately. This is still a rest period, though, so avoid intense training (track, runs of longer than an hour). You can maintain a base of aerobic fitness with 3-4 runs per week.
Every runner can benefit from some resistance training. It is imperative, however, that any strength program be tackled patiently and correctly. If you head right into the gym and jump on the bench press or the leg-lift machines without any guidance you risk seriously injuring yourself. You must focus on strength endurance, which requires lower weights with higher repetitions. I will have weight information on our team website which will provide a starting point for most. Returning varsity will be given specific programs.
For most of you, maintaining your moderate running schedule through break will work just fine (I’ll speak to a few of you about moderately increasing mileage over break later), but after break, we’ll begin to meet to monitor fitness, work on drills, and of course, run! These meetings will be strictly voluntary, but they are encouraged. Anyone hoping to make dramatic gains in their distance times this year will want to attend as often as they can.
We will meet on Wednesdays starting January 7th. These will continue until the official start day of track!
If you have any questions, email me at [email protected] or visit Coach Henderson.
I look forward to a track season that builds on the success of Matador Cross Country 2003!
Coach Stephenson