Workout: 6/4-6/5

"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."

-Albert Schweitzer

The weekends will always be your time. You train hard Monday through Friday, so it is only fair that you take some time on Saturday and Sunday to do what you like.

My only request is that you find some time to be active. Because, as relaxing as weekends can and should be, they are also days where you can either continue to progress forward or slip a little bit backward.

Just a few of many possible fun and active weekend options:
1. Walks
2. Bike rides
3. Other sports (soccer, basketball, tennis, etc.)
4. Mow the lawn
5. Or...create your own workout and go for a run

Finally, make sure you balance whatever you do with plenty of water and sleep.

Share in the comments section what activities you like to participate in over the weekend. Who knows, maybe you'll inspire someone else to try the same.

Coach Lokken

Workout: 6/3/16

"The price of success is hard work, dedication, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand."

-Vince Lombardi


I. Dynamic Warm-up: see attached video links if necessary with High Knees, "Booty" Kicks, and Toy Soldier/Frankenstein

• High Knees-15-20 meters/4 times; (Focus on high knee drive and arm pump)

• "Booty" Kicks- 15-20 meters/4 times (As you move forward, the heel of your foot makes contact with your...booty. Focus on arm pump.)

• Exaggerated Skips-15-20 meters/4 times (Really try to get yourself off the ground for these. Focus on exaggerated high knee drive and exaggerated use of arms.)

• Toy Soldier/Frankenstein 15-20 meters/4 times (Without bending your knee, step with your right leg out to about waste level; at the same time, reach with your left hand and try to touch your right toe; alternate each step.) 

• Tiptoe Walk- 15-20 meters/4 times (Walk high on your tippy toes and focus on your natural arm movement.)

• Heel Walk-15-20 meters/4 times (Walk on the heels of your feet and focus on your natural arm movement.)

• Light Stretching of your choice -5 minutes (Don't forget about your arms and upper body.)

II. Workout:
Use today's workout as a measuring tool for your progress throughout the summer. It may seem simple, but it's going to tell you a lot.

Choose a running route that you are comfortable and familiar with. It may be around your neighborhood, through a park, or anywhere that you will preferably be able to continue to visit throughout the summer.

Once you've chosen your route, run for 20 minutes. That's it! However, I'd like you to try to pay close attention to how far you're able to get in this 20 minutes. If you're running a straight course, focus on distance and landmarks to help you figure this out. If you're running loops (such as around a track, neighborhood, or park), try to keep track of how many times you're able to go around. If you need to walk...walk. If you can run the whole thing, great! Make a mental note of these first results, or, even better, post your results as a comment on this blog. My goal is that by revisiting this workout regularly (maybe weekly), you will see and feel yourself getting stronger and stronger as a runner.



III. Cool Down:
Get something cold to drink (preferably water)

Option A: Walk around for ten minutes. Don't let this be a lazy walk. A cool down is meant to ease your body out of workout mode; therefore, you need to walk with a purpose and let your body do the rest. Follow this up with some light stretching of your choice.

Option B: Repeat Dynamic Warm-up (don't forget the stretching)

Picking the Shoe for You

The next time you're ready to purchase a new pair of running shoes, check out this "Shoe Advisor" link. I know it's fun to buy bright colors and popular brands, but try not to let that become your priority. By taking just a few moments to share some details about your foot, this app will provide you with the pair that could potentially enhance comfort, prevent injuries, and drive performance.

A few pieces of information that you will need:
1. Height
2. Weight
3. Average pace per mile: Middle school cross country meets are typically around 2 miles.
4. Arch Height: If you're not sure, get your foot wet and step on cement or a sidewalk where you can see the outline. The shoe advisor will provide you with some visual examples to compare and choose.
*5. Motion Mechanics: If you're not sure, read the description of each and go out for a short run. Pay close attention to what your foot does with each step.
*6. Foot Strike: If you're not sure, look at the visual examples and go for a short run. Again, pay attention to what your foot does with each step.


*If you're not able to see what your foot is doing for #5 and # 6, ask someone to watch for you as you run.

Article: "How to Prevent Common Running Injuries"

When you have a chance, check out this Runner's World article: How to Prevent Common Running Injuries.

Each listed exercise provides a detailed how-to explanation as well as a specific purpose for the movement (scroll down a bit to find these).

We'll incorporate some of these methods into our training once the season begins, but it's never too early to begin. The strength and stamina that you gain this summer will go a long way during the actual cross country season (not only to help you achieve your goals but also to help you prevent any injuries).