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Week 7-Build on Camp Week

posted Jul 14, 2019, 7:48 AM by Mustang TrackXC

Remember the individual discussions from camp, during out log review meetings.  Some people need to be going up in miles and some are actually coming down a bit this week.  
We also have a lot of folks who are going to be gone for various things throughout the week.  

Each day I am giving you a range of times/distances with the things we are doing.  Make sure to adjust it according to your plan.  Plan out your mileage for the week in your log books, and then have them ready to hold yourself accountable to.  

Monday: 350/50s on the course.  15-20x, very relaxed 350 and then a 50m buildup to max speed.  This should have a warmup and cooldown of 1.5-2mi each.  Gambetta #1 and Deadlift will also be on our plate. 

Tuesday:30-50 minute run 
Myrtle Routine
Lunge Progression
Body Core
10x100 fast-form strides

20-40 minute run
Big Ten
10x100 fast-form strides

Thursday:  4-5x 1mi repeats at 2mi TT pace.  Run time=rest time.  1.5-2mi for wmup and cooldn

Friday: 30-60 minute , Good ropes and rollers session

Weekend: LR of 7-10 and whatever else you need to get to your mileage goals. 

Camp Food

posted Jul 2, 2019, 5:52 AM by Mustang TrackXC

CAMP FOOD SIGNUPClick on the link to open the document that has all of our food and meal needs listed.  If you are willing to chip in and cover portions for a day, just type your name next to the item so everyone else can see what is already being covered.  
  • I will be out of town this weekend, so I will have to check the list on Friday morning and see what still needs to be covered.  I will make a trip Friday afternoon/evening to Sam's Club to cover whatever still needed to be.  
  • When we meet on Monday morning to leave, we will get it all organized and loaded.  We have two refrigerators at the cabin, but will need a few coolers to get stuff down there.  We can grab one of the big white ones from the school if needed, but they could be replaced by more smaller ones if people want to bring those.  I will have a few myself to use for the purpose.  
  • If anyone wants to drive a truck down with the coolers and food and all that and hang out that first day, we would be appreciative.  We do have a plan to get it down there if no one else takes that, so please don't feel pressured.  Just throwing out ways to be involved in the whole event.  
  • Same goes for getting the gear back on Thursday.  (We run early, clean up, and leave for Holiday World.  Last couple of years, Mr. Abel has brought all the gear back and just met us at the school when we returned)

Week 3-Making the Days Count

posted Jun 18, 2019, 12:47 PM by Micah Mobley

A lot going on this week as we start to get some more members back from their breaks and other sports.   This post has a lot of info, so I'll summarize it first then you can scroll to the part you need. 
1) Schedule for the week.  If you can't make it to our meetings, these are some things you can do to get better and move towards our goals.  
2) Reminder about the homework assignment that is due Wednesday
3) Reminder about Sonic Run on Thursday
4) Reminder about our nutrition to make the most out of our efforts

Schedule for the week:
10min wmup, 6-8x Long Grass Hills (Edgewood Drive Hills), +20 minutes
Gambetta #2 (2 sets, no rest between exercises, 1min between circuits)
Weight Room-Deadlift, 
Upper Circuit or Med Ball

FIrst workout that is based off of 2mi TT paces.
5min wmup jog, dynamic drills, form drills, 2-3 very fast strides
1K Intervals shooting for 7 at LT, with 60-90s rest.
10-20 minute warmdown jog, then AIS (ropes)

Body Core 30s
Myrtle Routine (Hip/Glute)
Team Activity with Log Book

THURSDAY:  Sonic Run
Gambetta #1 (3 sets, no rest between exercises, 1min between circuits)
LR of 5-10 miles
**2mi TT if still haven’t gotten one

Recovery Run Day
8x30s jumprope w/ strides on turf
Ultimate Frisbee

 Get miles in on own

Homework due Wednesday:
  • You will need your logbook and something to write with on Wednesday.  
  • The assignment should be done BEFORE you arrive at Griffey Lake for our meeting.  
  • Read through the first few pages of our log book.   Write down your explanation of what running means to you.  (there is a dedicated space for it in the log)
  • Also, read through the chart about Average vs. Excellence.  Really think about what that distinction is, and what it means to you.  
Sonic Run is Thursday:
Our long run for the week is scheduled for Thursday.  We will meet at our normal spot at the B-Line, but will finish our run at Sonic.  Please bring some money if you want to partake in some breakfast.  Rides should pick up at the Sonic on South Walnut, as we will not be going back to the B-Line parking lot after we are finished.  

Tomorrow's work starts with today's nutrition
"30 & 60, in 30 to 60"
  • We train to stress our systems.  Our bodies respond to those repeated stresses by adapting the body to handle those stresses.  That is how we get faster, stronger, and become overall better athletes.  
  • For the body to be able to help us repair and adapt, it needs quality nutrients.  While there are benefits to working for long enough to deplete glycogen stores during our training cycles, it is extremely important (perhaps more so) that our body have the available nutrients to fuel that adaptation and repair.
  • There is a wide body of scientific research to support the idea that you can significantly improve the quality of days following a day of stressing the system, if the nutrient intake begins pretty quickly after the workouts. 
  • 30g of protein and 60 g of carbs, within a 30-60 minute window after the workout is an optimal time where your body will absorb the highest percentage of the nutrients from the food.  And the combination of the protein to carbs in that 2:1 ratio elicits other chemical reactions that allows your body to absorb the highest percentage of nutrients from the food.  
  • Quality nutrients are necessary throughout the day, but those same nutrients are more effective to begin the repair process within about 30-60 minutes after the conclusion of a training session.  
  • I realize that this part of the announcement follows the portion about the Sonic Run, which was not planned, but an interesting coincidence.  I do not believe that you have to deprive yourself of ALL yummy foods, even those that might not be the highest quality of caloric intake.  As with most things in life, it is about striking a proper balance.  It is ok to have some rewards along the way, but it is important that we just not eat like that all or even most of the time. 

Week 2-Making The Days Count

posted Jun 9, 2019, 10:25 PM by Mustang TrackXC   [ updated Jun 11, 2019, 9:56 AM ]

If we want to maximize our opportunities to improve this season, we should understand that each day is an opportunity.  Each day we have something that we can do to make ourselves better.  We have more than just running, though that is a key piece of course.  We have our strength work and our core work.  If you were with us last week, then this schedule is what you can expect.  If this week is your first week back, then the runs and the strength work routines may be adjusted down to ease you into our progression. 

20-25min total
4-5x5 min (each progressively faster.  Start getting a feel for what a pace “feels like” (60%-70%-80%-90%-95%).  2min rest between the 5 minute sets. 
Gambetta after the first set, then hit set 2-5 keeping the “effort” pace progression. 

Gambetta #1 (4 sets, 30s rest and 1min rest) (10-5E-5E-5)
30-60 minute run in pace groups (30 for new, up to 60 for vets)


30-60 minute run in pace groups (30 for new, up to 60 for vets). Dont overdo it early, but dont short change yourself either. These early summer longer runs are a great way to start building up a base that you will be glad to have later on.

Body Core 30s
Preventive Routine (Lower Leg stability routine)
Foam Rollers and Ropes (Teaching session)

10 minute easy jog
Start w/ Hip/Glute Routine
25-40 minute run in pace groups
Gambetta #2

Gambetta #2 (2 sets)
-20x lunge step w/ twist
-20x body squat
-40x quick step up
--5x Rocket Jumps

Hip/Glute Routine
Fire Hydrants
Donkey Kicks
Donkey Whips
Bird Dogs
3-way raises
Forward Circles
Backward Circles


40-50 minute Negative Split

**2mi TT if still haven’t gotten one

Foam Rollers and rope stretches (teaching session)

Dynamic Core Routine to start
30-40 min XC Course for Time
Weight Room
6x30s jumprope with strides on grass

30minutes ultimate frisbee

Weight Room-Deadlift and HangClean

Log those miles. 
Get those bases built.  Again, it is important to get that time spent running under your belt.  It is important that new athletes are starting to build the habit of consistent mileage buildup.  For returning runners, it is important that you start this summer session applying lessons learned from prior ones, and make sure to make these days count.  

Practice Location Update

posted Jun 3, 2019, 8:15 AM by Micah Mobley

This first week (June 3-June 7) we will meet each morning at Edgewood High School, Entrance #4.  

There were some logistical issues with people getting rides and trying our regular locations this week.  We will just meet at the high school this week, then will start our other locations next week (June 10th-14th).  That will give us the rest of this week for people to start making those kinds of ride sharing arrangements for next week. 

Log Books Are Ready!!

posted May 30, 2019, 7:03 PM by Micah Mobley

Our tradition of our log books continues for 2019!  They are ready to go, and will be handed out to each team member at our first meeting on Monday. 

Maintaining your log book is am important part of our training.  More details will come, as they are handed out, but just begin wrapping your head around the idea that they should be with you at every practice, and should be turned in (fully updated)  every Monday Morning. 

After Track State Finals...

posted May 27, 2019, 9:43 AM by Mustang TrackXC

After this weekend's Track and Field State Finals are completed, I will be turning more attention to our upcoming XC season.  We are excited to build on success of recent years!  Our athletes who compete in both Track and Cross country need a rest and regeneration period in between season.  This mandatory break gives athletes a chance to give their minds and bodies a chance to recuperate from the rigorous training they have just gone through in the prior season, so they can be ready for the upcoming season's preparation. 

This simply means that the first couple of weeks of our summer training will likely not include all of our team members since many are training for the track state finals.  However, this is a great opportunity for new team members (including the incoming Freshmen) to gradually build up their training in our program, and will give us a chance to really start learning each new individual's strengths and weaknesses so we can better build a training model specifically to their needs.   

Over the next few days, we will be posting information here on our website, so that we can get off to a great start with this year's group.  If you are in need of ride arrangements, please do not hesitate to reach out to a teammate or coach.  This is a group that has been very helpful in that regard, and we can find solutions to make sure anyone who wants to be here gets the chance.

Coach Mobley

Track State Finals upcoming

posted May 27, 2019, 9:33 AM by Mustang TrackXC

This Friday and Saturday some of the boys and girls from our program  have earned spots in the IHSAA Track and Field State Finals.  

At Friday's boys competition, Austin Haskett will close out his spectacular high school running career with the 1600m run at 6:35 PM and the 3200m run 8:15.  David Brown also will be representing Edgewood in both High Jump and Long Jump.

At Saturday's girls competition, the 4x800 team of Olivia Werner, Claire Sherfield, Emma Bitner, and Kaylee Meyer will compete at 4:15 and Annalyssa will compete in the 3200m run at 8:15.  The 4x400 (Alyssa Milah, Kaylee Meyer, Claire Sherfield, and Emma Bitner) also earned a spot to compete at 8:30.

Both days' events are located at the Robert C. Haugh Track and Field Complex, at Indiana University.  
Click Here for a map to the facility.
Information at the IHSAA website.  GIRLS State Finals Information     BOYS State Finals Information

XC Informational Meeting

posted May 15, 2019, 3:34 PM by Micah Mobley   [ updated May 15, 2019, 3:35 PM ]

Our pre-summer meeting for the 2019 XC Campaign will be Wednesday May 22nd, after school, in Coach Mobley's room at the high school.  

The information for the upcoming summer schedule, including this year's camp, will be covered.  We will also set some early-season expectations for our summer training that will be an important foundation that we hope to build on.  

To be clear, there is no prior experience required.  We welcome any individual of any ability level, who decides that they want to come challenge their bodies and minds to become a stronger athlete.  Come get the details, ask the questions, and find out what we are all about!

State Meet Information

posted Oct 26, 2018, 4:32 AM by Micah Mobley

Link to all the information from the IHSAA can be found here. 

We will leave from the shelter house.
9:15 is our scheduled departure time.  All athletes should be there around 9AM.

1:00 PM Girls Race 
1:45 PM Boys Race

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