Week 4 update and and week 3 mileage update

We are in week 4 of summer running and the first week of morning practices. Attendance has been down this week due to many athletes being on vacation, but I still want to encourage you all to get to practice and be there if you are in town. We started a new strengthening and core routine this week and it is great if you can be there.

New Core Routine

Every practice from this point forward will start with the following core routine

15 push ups
Lie on back and make a U with your hands pointed to the sky and toes to the sky, remember strait legs, hold for one minute
15 push ups
sit on your bottom with legs extended strait in front of you, pick them up off the ground, lean back so that you are making a V with your body, keep back strait and legs strait, cross arms over your stomach or chest. Hold for 1 minute
15 push ups
lie on back, swing both legs as far to the right as they will go, keeping them off the ground, it will look kind of like an L, hold for one minute, relax, and do the same thing on the other side... hold for a minute
15 push ups
do a double crunch, lie on back, legs up, hand behind head pull towards the center of your body (belly button) with legs and upper body. Repeat crunches until 1 minute has passed

With our core work, remember the phrase time over tension!!!!

Week 3 mileage update:

Through week three we have run an amazing 1373 miles. That is the distance between AMHS and San Diego, CA. Nice work everybody. We have more miles to be counted as not everyone is up to date so get that work in!

Next Week

I am on vacation next week in Chelan. So I won't be at practice, but I still want you there. Remember I am logging points for every practice attended and mileage goal met. Annie will be in charge of running core workout above and drills. See you all soon I will update again next week, take care and happy running :) DYB everyday everyway!!!!

Keep Working it!

Hey Everybody!

Good practice on Wednesday 6/22. Good turnout, well done everybody! Yesterday we started the dreaded drills, and probably some sore muscles from the lunges. We will start doing these every practice and if you were really an A+ runner you would do the drills on your own. Practice makes perfect so the more you do the better you will get at them and also the better off your body will be when you start running. So keep working it!

Practice on Thursday 6/23, 3:00 PM @ AMHS

Morning Practices start week of 6/27-7/2

We will start our AM practice schedule the week of 6/27 (week 4 overall). This will be our practice schedule for the rest of the summer. Every practice will be the following time schedule:

Monday- 8:00 AM @ AMHS
Wednesday- 8:00 AM @ AMHS
Thursday- 8:00 AM @ Willis Tucker Park

Mileage Update

So far we have run about 900 miles as a group, that is awesome!!! That is running from AMHS to Stockton, CA (actually a little farther but there are not many cities south of Stockton!). I know we will have an even better week next week without finals. Let's get even more miles this week.

Training Plans

Check your training plans this week, many of the plans have an increase in miles this week

Getting texts and e-mails?

I am texting on Sundays to remind athletes to send their mileages in, if you are not getting a text let me know by e-mailing me, I know I am missing some. Also if you are not getting any e-mails from me about updates to the website, let me know as well as I don't have a correct e-mail address for you. There are a few that have been bouncing back to me.

 ptcruiser140.6@gmail.com

School is out, time to train!!!

Hello,

Well today is the last day of school, congratulations to all the AMHS Wildcats who can now relax and get focus on their summer and of course train for XC!

Mileage Update

We are up to 484 miles from week one but I haven't heard from a few athletes (you know who you are!!). Good job to those that got them in on time.

With the weekend upon us it will be time to submit mileage for week 2. Get those in so I don't have to hassle you :) Same process as before just click the tab on the right.

Practice Next Week

I am still in school for one more week so we will be having all practices @ 3:00 at AMHS. As a reminder our practice days our Monday, Wednesday and Friday. We will be playing some games, running and we also will be incorporating drills, core work and new strengthening and flexibility routines. Looking forward to seeing everyone there :)

Website Update

The website seems to really be working, so far we have had 450 hits in the first 8 days on the site and it seems to be a great way to get information and updates. Keep checking it regularly as I plan on updating it at least twice a week. I am working on a new page about nutrition.

Week 2 Update

Yesterday was another highly successful day for practice. We had 25 athletes turn out for practice even with finals approaching. Despite a rain storm the minute we left for the run it was a good day.

Here are some stats from the first week of practice:

• So far we have ran 460.5 miles this summer as a group and I know many of you have not entered your mileage from last week, so I know that number is higher. Once everyone has entered their mileage from week one I will give you another update, last summer we ran about 9,000 miles as a group. Lets beat that this summer!
• Congratulations to Ali, Andrea C., Gabby, Kristen, Matt, Michaela, Nathan, Nick, Paul, and Sam for earning all possible points so far (25), these athletes were at every practice and hit their mileage goals.

Shins sore?

If you are feeling some soreness from you shins with the start of running here are a few tips.

• Run on even soft surfaces as much as possible
• Do the heel walking and toe walking drill daily (remember to flair out and flair in)
• Check your shoes to make sure they are the right show for you, don't have too many miles on them,etc (Run 26 in Mill Creek is a good place to get an evaluation)

Training this week

Much the same as last week, double check your training plans, but most of you have the same mileage goal as week one.

Good luck at Finals, regular practices next week (Monday, Wednesday and Thursday) @ 3:00 AMHS.

Week One Update

Hello,

Well it has been a solid start to summer practice, Thursday was a little light in attendace, but we still had over 20 athletes partcipating. Make every effort you can to get to practice when we have it. The more athletes we have the more fun it is.

Speaking of fun, we also had a chance to play some games this week. Wednesday we played "Partner Tag" which was hilarious to watch and Thursday we played "Fire in the Forest" more games to come so be ready.

Reminders

• Click on the tab to the right to enter your weekly mileage this week, this is how I am tracking mileages this year

• Cross Country Camp is approaching fast!!!! If you haven't registered there is still time. All athletes are welcomed (even if this is your first year!!), varsity athletes are especially encouraged to attend. Camp runs from July 24th-July 28th.  Click on the following link to find out more about the camp: https://advance.spu.edu/events/Athletics/2011%20FRC%20brochure.pdf

• Next week we are just practicing on Monday at AMHS @ 3:00 PM, make sure and be there since this is the only time we are meeting next week.

Welcome to the New Archbishop Murphy Website

We will use this site in addition to athletic.net to keep track of the various comings and goings of the team. so some real quick information to get things started:

• Practice this week has been going well, with some new faces and about 25-30 athletes turning out for practice
• Keep in mind that you receive 5 points per practice and 10 points every week you hit your mileage goals, the race for the DYB award is on!!!
• Next week we will only have one practice because of finals, it will be on Monday 6/13, 3:00 at AMHS  (run on your own the rest of the week!

That is all for me for now look for updates regularly!