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BURNSVILLE DISTANCE
WINTER TRAINING
2009-2010
Dear brave athletes,
There is now an incentive to run this winter!
The Burnsville runner that logs the most consistent miles (20 minutes or more a day)
will win tickets to the Big 10 Indoor Track & Field Meet, held at the U of M this year.
Those of you that have chosen to attend winter training are in for a heck of a ride. Get ready for some crazy stuff. Besides the craziness and the fun, winter running is vital to the success in the spring. If you want to be good, you have to be committed to excellence. You have to consistently show up to attain any benefit from running.
The cold weather of Minnesota’s winters requires you to wear proper clothing. Do not show up in a sweat shirt and sweat pants. NO COTTON CLOTHING. Only wear clothes that wick the sweat off of your body. Those things include under armor, tights, vests, windbreakers, hats, light gloves, Nylon pants, etc. Basically only wear anything that will keep you warm that is not cotton and wicks the sweat off of your body. If anyone needs help getting warm clothes e-mail either Coach Webber or Bolland.
Strength is very important to incorporate into your training regimen. It will help prevent any injuries from happening, and be a big boost to your performance during track. If you have your own strength program that’s great, but if you do not, then I will have one ready for people to do either on their own, or with the group.
If you didn’t do well as well as you planned to do in cross country, then take this opportunity to get in shape and do well in TRACK. Hold each other accountable. Don’t let your teammate slack off because that will hurt the team.
With all of this in mind the first thing that we want everyone to do is to take a break from running. Take 10 days to 2 weeks off. Enjoy this time. Relax, and prepare yourself for a great 3 and half months of training. Winter Training begins on the 30th of November and Track begins on March 15th.
IMPORTANT DATES
Monday November 30th. Winter training begins. 3:00 PM @ the locker room. Be prepared to run outside and enjoy the great outdoors. Remember to bring all your friends. ALL are welcome to be part of this group.
Tuesday December 15th Metrodome Running #1. Be at the High School @ 4:10. It cost you $1.00. Please pay for gas for those that are driving. First LONG run of the year. 6xStrides afterwards.
Thursday Jan 7th. Metrodome Running #2. FOOD afterwards. Location will be decided.
Monday January 11th. Meet of the Miles. U of M field house 6:00 PM race time. Come and see how fast you can run a mile. What a great winter assessment of your training. $2.00 entry fee. Captains will be organizing RIDES. No school that day.
Tuesday January 26th. Metrodome Running #3. Be at the High School @ 4:10. It cost you $1.00. Please pay for gas for those that are driving. LONG RUN 6xStrides afterwards.
Tuesday February 9th. Metrodome Running #4 and MILE Time TRIAL. Instead of doing this outside this year, we will do it inside. Be at the High School @ 4:10. It cost you $1.00. Please pay for gas for those that are driving.
Thursday February 25th Metrodome Running #5 Be at the High School @ 4:10. It cost you $1.00. Please pay for gas for those that are driving. LONG. 6xStrides afterwards.
Thursday March 11th Metrodome running #6 Be at the High School @ 4:10. It cost you $1.00. Please pay for gas for those that are driving. LONG run. 6xStrides afterwards.
Monday March 15th. TRACK OFFICIALLY BEGINS. Make sure you have your paperwork completed.
Getting in shape doesn’t happen over night. It’s a PROCESS. Winter training will SLOWLY build you up in mileage. You should not be increasing your mileage by more than 10% each week. DO NOT OVERTRAIN. Also, we should be able to tell what each person is doing throughout the winter because they should either be e-mailing Coach Webber or logging their miles on FLOTRACK.
November 15-December 15 Some of YOU will need to take 10 to 14 days off of running---PLEASE DO------Your body needs the REST, but NOT sitting on the couch rest-----Cross train in some way----strength train ETC. . Plan on ONE longerish run each WEEK. You can NOT ignore the important things you did all season long however: STRENGTH needs to be a major focus during this phase. Either do the routine we did for CC or get to the weight room. Two days a week you should also do 4 to 6 strides to keep the fast twitch muscles activated. Don't ignore speed improvement and ABS. Remember the small things make a big difference. Do the small stuff and big things will happen. LOG YOU MILES on FLOTRACK each and every day.
Monday November 30th ------Winter Training Officially begins. This will be led by Captain Michael Bolland. Plan on running 30-70 minutes each day
December 15-January 15. This period needs to continue to add a few more elements of training. Each week you need to have one LONGERISH runs (up to 80 minutes) and then add a workout element: Fartlek run (3 minutes hard, two minutes easy type runs or Threshold runs of up to 25 to 30 minutes. Don't PUSH it, but you need to have an honest effort in those workout days. Lets make WEDNESDAYS as workout days. Coach Webber will be at the weight room for consulting if you want.
January 15-February 15. All of the above needs to be incorporated. Keep increasing the long run up to 100 minutes of continuous running. No new ingredients are added, but slowly increase your volume and keep doing strides two to three times a week.
February 15-March 9. All of the above needs to continue. Volume needs to be slowly increased by adding a couple morning runs to your plan. Also increase your tempo pace and add some more strides after your run.
For those of you that are doing other sports such as nordic skiing, swimming, basketball, underwater basket weaving, get at least 3 weeks of slow steady running before you attempt to do anything fast.
Road Racing Possibilities: Surprisingly, there a many chances to continue to RACE during the winter months. I hope you take advantage of some of these dates, but don't put too much emphasis on these races, but use them more as workout days. For those that are true distance dudes: OC, Tessema, Boeser, Larson, Walker, ETC. the winter carnival 1/2 marathon is a great way to get a fun long run. You all can easily do the distance. I am not going to list all the races, but they can be searched at MDRA.org.
Have a great winter training.