ANNOUNCMENTS!
2014 Information!!
YEAR END Plans for YEAR END AWARDS NIGHT
to be ANNOUNCED
-------------------------------------------------------
START OF THE SEASON.....
Summer 2014 information!!
We encourage all girls to participate in Cross-Country. We recognize that we all have varying abilities. Each girl will have individual goals along with our team goals. All of you will reach our standard training levels and racing levels which will be communicated frequently. We all have different motivational levels as well. All girls will attend practice on a regular basis.
"The Racining Season Goes By FAST! The only way you can expect to be SUCCESSFUL is to establish Base this summer" Summer means *BASE!
Morning conditioning will begin on Monday, June 16th 8:00 a.m.
(Monday-Friday for the rest of June: meet at the Track.)
Bulilding *BASE. 8 weeks.......12.5 miles a week 100 (Beginners)
19 miles a week 150
25 miles a week 200 (Veterans)
A valuable training tool...Your Diary..!! Any pain / discomfort / shoes / meals that / water//!!
Training Diary....basic information Date / weather / time / place / heart rate / goals / who did you run with / diary needs to be a motivator / don't become a slave to your diary !!
Opening day for official practice is
August 13 meet on track at 8:00am ready to run with water. (Diaries Due!)
August 14 8:00am
August 15 8:00am
August 16 9:00am meet on track for time trials
Chippewa Valley Girls Cross Country
Coach Tymrak
[email protected]
___________________________________________
___________________________________________
2013 Information!!
Tuesday December 10, 2013 6:30 PM
Chippewa Valley Girls Cross Country
End of Season Awards to be held at the
Italian Cultural Center –
Tuesday December 10th 6:30 p.m.
Cost: $13 All You Can Eat .
Dinner and Awards -
Coach Tymrak
[email protected]
ALL UNIFORMS MUST BE TURNED IN BEFORE THE AWARDS NIGHT
________________________________________________________
Wednesday October 16, 2013 Check in with Coach Eovaldi; Track Area
Thursday October 17th Check in with Coach Eovaldi (half day)
Friday October 18th Check in with Coach Eovaldi (half day)
Coach Tymrak
[email protected]
_____________________________________________________________
_____________________________________________________________
2012 information!!
We will have a nutritional expert speaking to our girls this Friday (9-14) at 3:30 p.m. in a classroom near the swimming pool.
Parents are invited. [email protected]
Snack Sign Up List!!
Parents here is the snack list link, please sign up for a couple dates
if you are able, Thanks!! http://www.signupgenius.com/go/10C094DAEAD2DAA8-20121
if you are able, Thanks!! http://www.signupgenius.com/go/10C094DAEAD2DAA8-20121
Summer 2012 information!!
Morning conditioning will begin on Monday, June 18th 8:00 a.m.
(Monday-Friday for the rest of June: meet at the Track.)
Opening day for official practice is Wednesday August 8th . (8:00 a.m. Track)
We have set preliminary Camp dates for August 9th – 12th. 3 nights – 4 days .
Camp cost will be approximately $100.
(Monday-Friday for the rest of June: meet at the Track.)
Opening day for official practice is Wednesday August 8th . (8:00 a.m. Track)
We have set preliminary Camp dates for August 9th – 12th. 3 nights – 4 days .
Camp cost will be approximately $100.
January 2, 2012
WINTER TRAINING– GIRLS CROSS COUNTRY
“Your Most
Important Workout is TODAY!”
Winter running in Michigan will build the confidence, and strength that will pay dividends in May, next summer and fall! Get out of your comfort zone, no
pampering, and you will find yourself tougher, more flexible, and stronger along with improving your total body awareness! Winter training is characterized by (2) factors Time + Effort! The training has to be meaningful! If it is worth doing it is worth doing well! We have GREAT EXPECTATIONS! for you as an individual and our team! You can run outdoors most winter days in Michigan! In earlier postings we have discussed layering and the importance of wool caps and mittens. The following is your January training schedule. Remember you can tweak this schedule to fit your training routine. Expectations are that you will have an opportunity to enter ONERACE in
early February, provided you have completed consistent meaningful
training.
MONDAY: SHORT RUN! 30-35 Minute Run with 5 Warm-up and 5 Cool –Down with the middle 20 minutes being 60% of your maximum effort. Complete your full core and Dynamic Inside –before your run- vary your terrain and courses. Weather conditions always need to be taken into account!
TUESDAY: LONGER RUN! 45-50 Minute Run with 5 + 5 (see above) 60-70% of your maximum effort. Dynamic warm-up inside.
WEDNESDAY: SHORT RUN Similar to Monday. Full Core! Inside. 60%
THURSDAY: TEMPO RUN! 8 – 10 Tempo Runs from 60 second to 90 seconds in length with similar recovery time. Tempo Runs are preceded by 5 minute warm-up and followed by 5 minute Cool Down! 70-80% Effort. A very important day. You can change your Tempo Run depending on weather
conditions!
FRIDAY: REST! Core Inside Only!
SATURDAY OR SUNDAY: LONG RUN! 60-70 Minute Run Warm-Up – Cool
Down 55% - 60 % Effort.
Please keep me posted on your training and you should be keeping a training log either on line or in a handwritten diary.
Coach T. [email protected]
_______________________________________________________
_______________________________________________________
Summer 2011 information!!
August 29, 2011
Parents here is the snack list, please sign up for a couple dates if you are able, Thanks!!
http://www.signupgenius.com/go/snack1176
August 16, 2011:
Girls Cross Country Sets New Participation Records for Michigan!
http://www.mhsaa.com/News/PressReleases/tabid/224/articleType/ArticleView/articleId/330/Participation-Stays-Steady-In-MHSAA-Tournament-Sports-In-201011.aspx
If you are interested in being a part of this growing sport or want to see what cross country is all about, practices are held at 6:00pm. We meet in the West parking lot! See you there!
July 11, 2011:
Coditioning will start at 6:00pm on July 11, 12 and 13th. Starting the 14th they will return back to 8:00am! This is a great time to run, before the heat of the summer!
Coditioning will start at 6:00pm on July 11, 12 and 13th. Starting the 14th they will return back to 8:00am! This is a great time to run, before the heat of the summer!
June 1, 2011:
Here is information on prevention of common running injuies!
Please watch!
Winter Work-Out information!!!
Chippewa Valley Girls Winter Training 2011
Now is the time for those New Year Resolutions and what not a better time to make a commitment to training for the New Year ! The benefits are endless! Consistent winter training will develop strength, endurance, confidence and significantly lessen the likelihood of injuries. You will also be well prepared to handle your Track workouts in the Spring which will place you in an excellent racing position when it means most in May of this year ! Every girl who is serious about running will be training this winter. Keep a running log online !!
Indoors or Outdoors? In most cases you should be running outside during the winter. Depending on the temperature, (wind speed) you make adjustments on the layers of clothing that you wear. Some type of wool head covering is a must. You may also choose to wear mittens. If you meet at school you can complete your dynamic warm-up in the hallway along with your stretching. Be sure to have a solid training shoe. Temperatures in the 20’s and 30’s should not prevent you from going outside. There are occasions when weather conditions prevent you from going outside. These are good days to work on core training, and we have introduced a dozen or so exercises which include Ab exercises, planks, push ups. You can warm –up on bikes (15 minutes minimum). Include a 30-45 minute run on a tread mill. Same principles apply when running indoors as in outdoor running. If you are running 45 minutes on a tread mill- first 10 minutes-Warm-up –Middle 25 minutes – Medium pace- last 10 minutes cool down. Stretching afterwards as always is crucial in the prevention of injuries and overall body maintenance!
January : Remember every time you step outside and take running seriously you are building base for future competition, including the development of red blood corpuscles which carry oxygen to the heart ! It is now important to be consistent! The serious runner should be training 4 -5 days a week. A suggestion would be to go 4 days a week in January and move to 5 days a week in February . You can select the best 4 days that work for you! Remember you cannot make up a lost day of training by training harder on another day ! There are no make-ups in training ! It is lost forever!!! By the way if you believe that you are on your way to becoming a serious runner!
We have always stressed that you should vary your terrain, vary your distance(minutes), and vary your pace in your training runs. Going out and running long slow distance has its place once a week in your training, however it is NOT to be your normal run. It is easy to include faster pace running into your training. For example a 40 minute run: First ten at a slow to moderate pace – middle 20 you place yourself outside of your comfort level- and last 10 minutes would be used as a cool down. I used 40 minutes as a January run. You can also go on TEMPO runs. Similar to the runs we take along Partridge Creek Boulevard when we use the lampposts as guidelines. Your markings can be telephone poles, light poles, or any other distinguishing landmarks in your neighborhoods.
January and February Training. Workouts are intended as a guide .
4 days a week with only one session of long over distance such as a 50- 60 minute run.
Tempo Runs at least one a week of 40 – 50 minutes with at least 5 x 60-90 seconds hard runs- with similar recovery ! Warm-up – Cool down.
Training Runs : 40- 50 minutes with a minimum of 20 minutes in the middle of your run at 60-70 % effort ! Nice hard pace ! ( 2 a week)
Strength Training: Important to complete at least 3 days a week in January and February . Your forward lunges with a light weight in each hand . (5 lb.) All your toe-heel walks, leg cradle walks, seated dumbbell press (5 lbs.) calf raises, dot drill, jump rope, tricep extension, lat pulldowns.
January 4 days a week running and move to 5 days a week in February !
1-2 Tempo Runs a week
1 Long slow Distance
1-2 Training Runs
There are races at Macomb all winter. Only if you are serious and have trained for a minimum of 6 weeks would I have you participate in one (only) of the winter races at Macomb. For example pick one race in late February or early March. If you ran Cross-Country I would have you run an open mile or 800 and not anything longer indoors at this point. It is a good idea to point towards one race with your friends and go for it. (provided you have done the training ! )
Please keep me informed on your training this winter and keep a training log. Email me anytime. Also if you have any questions please do ask .
Coach Tymrak
[email protected]
Now is the time for those New Year Resolutions and what not a better time to make a commitment to training for the New Year ! The benefits are endless! Consistent winter training will develop strength, endurance, confidence and significantly lessen the likelihood of injuries. You will also be well prepared to handle your Track workouts in the Spring which will place you in an excellent racing position when it means most in May of this year ! Every girl who is serious about running will be training this winter. Keep a running log online !!
Indoors or Outdoors? In most cases you should be running outside during the winter. Depending on the temperature, (wind speed) you make adjustments on the layers of clothing that you wear. Some type of wool head covering is a must. You may also choose to wear mittens. If you meet at school you can complete your dynamic warm-up in the hallway along with your stretching. Be sure to have a solid training shoe. Temperatures in the 20’s and 30’s should not prevent you from going outside. There are occasions when weather conditions prevent you from going outside. These are good days to work on core training, and we have introduced a dozen or so exercises which include Ab exercises, planks, push ups. You can warm –up on bikes (15 minutes minimum). Include a 30-45 minute run on a tread mill. Same principles apply when running indoors as in outdoor running. If you are running 45 minutes on a tread mill- first 10 minutes-Warm-up –Middle 25 minutes – Medium pace- last 10 minutes cool down. Stretching afterwards as always is crucial in the prevention of injuries and overall body maintenance!
January : Remember every time you step outside and take running seriously you are building base for future competition, including the development of red blood corpuscles which carry oxygen to the heart ! It is now important to be consistent! The serious runner should be training 4 -5 days a week. A suggestion would be to go 4 days a week in January and move to 5 days a week in February . You can select the best 4 days that work for you! Remember you cannot make up a lost day of training by training harder on another day ! There are no make-ups in training ! It is lost forever!!! By the way if you believe that you are on your way to becoming a serious runner!
We have always stressed that you should vary your terrain, vary your distance(minutes), and vary your pace in your training runs. Going out and running long slow distance has its place once a week in your training, however it is NOT to be your normal run. It is easy to include faster pace running into your training. For example a 40 minute run: First ten at a slow to moderate pace – middle 20 you place yourself outside of your comfort level- and last 10 minutes would be used as a cool down. I used 40 minutes as a January run. You can also go on TEMPO runs. Similar to the runs we take along Partridge Creek Boulevard when we use the lampposts as guidelines. Your markings can be telephone poles, light poles, or any other distinguishing landmarks in your neighborhoods.
January and February Training. Workouts are intended as a guide .
4 days a week with only one session of long over distance such as a 50- 60 minute run.
Tempo Runs at least one a week of 40 – 50 minutes with at least 5 x 60-90 seconds hard runs- with similar recovery ! Warm-up – Cool down.
Training Runs : 40- 50 minutes with a minimum of 20 minutes in the middle of your run at 60-70 % effort ! Nice hard pace ! ( 2 a week)
Strength Training: Important to complete at least 3 days a week in January and February . Your forward lunges with a light weight in each hand . (5 lb.) All your toe-heel walks, leg cradle walks, seated dumbbell press (5 lbs.) calf raises, dot drill, jump rope, tricep extension, lat pulldowns.
January 4 days a week running and move to 5 days a week in February !
1-2 Tempo Runs a week
1 Long slow Distance
1-2 Training Runs
There are races at Macomb all winter. Only if you are serious and have trained for a minimum of 6 weeks would I have you participate in one (only) of the winter races at Macomb. For example pick one race in late February or early March. If you ran Cross-Country I would have you run an open mile or 800 and not anything longer indoors at this point. It is a good idea to point towards one race with your friends and go for it. (provided you have done the training ! )
Please keep me informed on your training this winter and keep a training log. Email me anytime. Also if you have any questions please do ask .
Coach Tymrak
[email protected]