LODI NORDIC SKI TEAM
Dale Fanney
7066 Lee Rd.
Lodi, Wi53555
608-592-7817
to: ____Garrett___JULY 01 TO AUGUST 01______
Dear runners/skiers,
At the risk of sounding like “ a coach “ who wants you to “work out “ in the summer when you are working and having fun, I thought that I would at least send you some ideas of what you should do this summer IF you want to improve your cc running times this fall and your xc skiing performance next winter. These recommendations are based on the following ideas:
1.)Training is fun, especially with your friends
2.)Runners and skiers are “made “ in the summer---if you wait to the race season to train—it’s too late
3.)You have to have goals
4.)Logging alot of miles running all summer will not make you FASTER
5.)You have to do some speed and pace work to get faster and achieve your goal time for sectionals
6.)Skiers need to develop upper body strength
7.)Some of you really need to develop better balance!
8.)You will always miss some workout days-don’t worry about it!
BASIC WORKOUT PLAN(JULY)
Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / SundayStrength / 4 miles run/easy / Strength
Rollerblade
One hour / Speed runs at track / Strength
Easy run / Pace run
3miles @
5:30 to 6:00/mi / Long Run
6-8 miles
Speed work: goal is to increase your tempo and get your feet OFF the ground! Warm up with an easy 2mile run, then do 30 meter repetitions.
The 30 meter runs are really important—do 5 reps as fast as possible!
Follow with track workouts . Stick to goal times and use a watch.
Pace runs: Each week you are increasing your pace time for 3 miles. Start week one at a light easy fast pace---not your maximum! No all out running until a race or cc season!!!!For July- 6:005:505:455:40 per mile
***Strength: I’ll give most of you stretchy cords or bans and a routine.
Pushups: 20-60 x 2 sets
Situps: 50x 2 sets
Dips: 35-40 x 2 sets
Front hovers: 2-5 minutes
ROLLERSKI WORKOUTS( SEPTEMBER)/OCTOBER)
Skate without poles—30 minutes / Double pole only for 30 minutes / Long ski- 2hours / Long hill repeatsV1 uphill for 1-2k
ROLLERSKIING SHOULD BE DONE EARLY IN THE MORNING OR WHEN COOL TO AVOID OVERHEATING THE WHEELS AND YOU! ALWAYS WEAR A HELMET AND TRY TO SKI ON BIKE TRAILS OR ROADS WITH NO TRAFFIC. IF YOU ROLLERSKI 3 TIMES A WEEK-YOU ARE GOING TO BE AWESOME IN THE WINTER!
Finally, some of you would really benefit from rollerbladingto get your skating balance in gear. It’s fun and a nice break from running.
I’m sending this out only to athletes that I think will really want to do the workouts to achieve their goals in 2009-2010, especially seniors. Freshman don’t need to think about all this!
Thanks for your efforts ----you are all great athletes and fun to work with. Call me with questions.
Dale Fanney
STRENGTH GOALS FOR NOVEMBER 2008TESTING
YEAR / PUSHUPS / SITUPS in one min / DIPS / FRONT HOVER2009 / 60 / 50 / 35 / 2 minutes
* front hover is holding the pushup position with a straight back