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Training in the Summer to Crush to Competition in the Fall!

Updated May 29, 2011

Coach Rathke will be hosting a sign up session this coming Saturday, June 4th from 9-10am at the SLHS Track.

Also for those that want to get started on Monday June 6th, Practice will be held that week!

The Orange Crush Running Club is an AAU track & field club that is focused toward 7th through 12th graders who plan to compete in

1. cross country , distance running, and track events in track & field-hurdles, pole vault, throws and jumps at the junior high and high school levels, or

2. just want to become introduced in the area of distance running.

3. The purpose is to develop running technique, racing strategies and experience in track events, and equally important a developed oxygen delivery system for the upcoming competitive cross country seasons.

Each runner involved in the program is unique and will be coached in a manner that will allow for their best and most positive attributes to be fully demonstrated in an athletic manner.

The primary objective is for each athlete to fully achieve a personal sense of value and purpose towards the betterment of their athletic ability, or in other words, to Crush the Competition.

UPDATE: It’s about doing this right first and doing first things right. To move up in your training levels you need to bring your completed logsheets from last weeks training to Monday morning’s practice. We will be meeting at SLHS on June 6th to kick off our 2011 summer training at 7am. Check the practice calendar for times and locations of this week’s practices. I will be adding more terms and info about the training throughout this week. The goal between Monday May 11 and Monday June 6th was to run everyday-consecutive days in a row or “CD”- a total of 8 CD days of running.

A Consecutive day or “CD” is simply a nonstop run, that needs to be timed and measured. Exactness is excellence. Time your runs and log the splits of each mile in each workout session.

When logging your runs– call each day’s workout training a “CD”. Depending on your experience and age your goal may be for the new runner- one mile a day non stop, or more experienced runner-5 miles a day nonstop. If you are not sure where your mileage level should be email me. On Monday, June 6th, I will ask to see your log sheets from your training to determine how you should progress.

Make sure to bring:

1. Your Desire to Excel, Positive Attitude, and Honesty!

2. Your log sheets filled out bring them so we can continue from there.

3. Your Watch-Timex Ironman Triathlon is a great watch to get

4. Running Clothes and shoes

5. Fluids!