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REGISTRATION FOR 2020 IS OPEN!!

PRACTICE UPDATES

Summer Training Week 9:  Aug 10 - Aug 16, 2020

HERE WE GO!!!!  WE KNOW WE HAVE A SEASON NOW, SO TRAINING IS FULL-ON!!!!

 BECAUSE OF HOW HARD YOU HAVE CONTINUED TO WORK, KEEP  IT UP!!!  

THIS WILL BE A SEASON YOU (NO ONE) WILL EVER FORGET!   ~   COACH HEILMAN

“BUDDY GROUPS”  PLEASE KEEP HOLDING  EACH OTHER ACCOUNTABLE 

Monday- 8/10/20

Workout: 24 min Tempo run.  Ideally, a flatter rout and out  ½  way ½ way. 

Goal:  Critical to pace yourself! Find the tempo “sweet spot”  comfortably hard - harder effort level. A perceived exertion  of 7+ on a 1-10 scale. Level 3+ on a 5 level scale.  Steady  pace, try to negative split if you can  (i.e. farther back in the same amount of time of back quicker) 

Workout:  Warm up 10 min, loosen up/stretch.  Begin tempo after 5 minute build-up this 5 is NOT part of the tempo) then tempo V= 24 min  JV 22 min (12 out 12 back or 11 out 11  back) cool down 5 min. 

Total time running = 48 min or 44min. 

Drills: butt kicks, tippy-toe walk, backward stride,  A Skips, B Skips, Skirts, step-overs, full -strideout, 

Strength/Core:  Heilman Circuit. 

Tuesday- 8/11/20

Workout: Recovery run 45  min. 

Warm up,  stretch, run. Cool down, do core/drills and  abs.

Goal:  Keep moving.  Avoid  walking, keep pace easy.  Level 1-2, but not walking  Focus on form. Shoulders down and back and relaxed. Arm swing even and open,  stay  loose. Avoid crossing over on arm swing  (forward and rearward plane only)

Finish with 6-8 shorty speedwork   strides!! Barefoot is best. Long breaks between each for best effect!

Core:  10-9-8 abs

Wednesday 8/12/20

Workout: Hills!!!  12 X Ipava Hill or 6 X Dodd hill (all the way up and down =1)  BREAK 3 min extra between # 6 and 7 (for Ipava Hills) or between # 3 and 4 (for Dodd Hills)  BRING A WATER BOTTLE.

Goal: Break hills into segments (approach, climb, crest, finish strong- Run Tall, shorten stride, toe off more and drive arms. Keep a rhythm!   Total run time = 10 min warm up  + hills + 10 min cool down = 50-60 min (this is a long workout, bring water!!)  

Core:  7 min Abs

Thursday - 8/13//20 Recovery

Workout:  40-45 min.   Same as Tuesday but run a different route. Ideally, trails! (Ritter or Goal:  Relaxed, but still good form. Murphy-Hanrerhan @ Brackett’s) 

Core:  Heilman Circuit. 

Friday- 8/14//20 Speed

Workout: Lightpost workout. 9  out 9 back (alternate fast/easy) 18  fast total.

Goal:  Footspeed, going fast!  Turnover! Light feet, don’t stomp and don’t swivel/rotate your upper body- drive arms with power!

20 min water run or 15 land run. 

Saturday - 8/15/20 Aerobic endurance. Long Run 

V/Experienced = 65 or 75 min JV/new runners = 55 or 60 min  Level 1-2 continuous. Buddy or team run. Trails are good

Sunday- 8/16/20  MAKE UP DAY (Whichever workout you missed)

CURRENT WEATHER LINK HERE

 

 SUMMER RUN MILEAGE TRAINING PLANS LINK BELOW  FOR HS RUNNERS: BEG, INT AND ADV.

https://www.lnhspanthers.com/summertraining

 


2019 Girls XC


Team Accomplishments

 15  State Meet Team appearances including:

 13  Consecutive State Meet appearances (2001-2013)

   2   State Championships  (2003, 2005)

    1  State Runner-Up (2008)

                                                 2  Third Place finishes (2001, 2004)

Individual Accomplishments

 19   All-State Individuals  (top 25 overall) 

 12   Top 10 Finishes

  2   State Champions

  1   Runner-Up

  1   3rd Place

SUMMER RUN AND REGISTRATION!

REGISTRATION IS OPEN!!!! 
 

REGISTER  HERE

Dates:

June 15th  through  July 31st  (excluding Blackout dates- July 3-July 5)

Days: 

 HS: Monday thru Friday     

MS: Monday & Wednesday

Times

HS:  8:00am ~ 9:30am     

MS:  8:00-9:00am

Locations:

Antler's Park - Mon, Wed &  Fri 

Casperson Park  Tue & Thu

Cost: 

HS   $150.00

MS    $75.00

DUE TO THE COVID-19 PANDEMIC, PRACTICES WILL BE CONDUCTED UNDER STRICT GUIDELINES AND PROTOCOL REQUIREMENTS AS OUTLINED BY THE COMBINED DECISIONS FOR SUMMER YOUTH SPORTS  (BY THE CDC, MSHSL,  FHS AND MDH) 

There will be a no refund policy  once you have registered and participated.  Due to the COVID mandates, our expenses to run camp this summer will exceed the costs. This is largely due "Pod" sizes not exceeding 9 athletes per 1 coach, increasing our daily staffing requirements.

Countdown to 2020 Season!

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Head Coach

Rich Heilman

Heilman Bio 

 





Bus and Dismissal Schedule

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