2017 Spike Night

IMPORTANT DATE TO SAVE - WED JULY 26th, @ 6pm is our team Spike Night at Roadrunner in Shrewsbury. This is a very big fundraiser for our team and a great opportunity to pick up proper running sneakers and racing spikes for the season. See everyone Thursday, July 6th at RBR at 7:30! LESS THAN 2 WEEKS AWAY!!!!

RBR GIRLS XC SCHEDULE 2017

Here is the tentative schedule for our upcoming season. All dates are MANDATORY unless excused ahead of time, so please mark theses dates on your calendar now. The races may change, but the dates will not. We may also try to add a dual meet or two at RBR in the future.

1. Randolph Invitational Saturday, September 9th, 2017 @ Freedom Park .

2.Battle at OCP Friday Septmeber 15th @ OCP

3. Bernie Magee Class Meet: Saturday, September 23rd, 2017 @ Greystone Park

4. Six Flags Safari 5k: Saturday September 30th, 2017 @ Six Flags Great Adventure

5. A Central Divisional Championship: Wednesday, October 4th, 2016 @ Holmdel Park

6. Shore Coaches Invitational: Saturday, October 7, 2017 @ Holmdel Park

7. Manhattan HS Invitational: Saturday, October 14th, 2017 @ VanCortland Park, NY

8. Monmouth County Championship; Tuesday, October 17th, 2017 @ Holmdel Park

9. Shore Conference Championship: Thursday October 26th, 2017 @ Ocean County Park

10. State Sectionals: Saturday, November 4th, 2017 @ Greystone Park

11. State Groups: Saturday, November 11th, 2017 (Qualifiers Only) @ Holmdel Park

12. Meet of Champions: Saturday, November 18th, 2017 (Qualifiers Only) @ Holmdel Park

Summer Miles Bring Fall Smiles

For most of you it is time get running again so you will be in shape for July and August workouts/practices.

Right now you should just be building mileage slowly and steadily. I am going to give a sample June build up plan so you have a reminder of how building mileage works.

Week 1: 20 miles - running 5 days
Week 2: 22 Miles - running 5 day
Week 3: 24-25 Miles - running 5/6 days
Week 4: 20 miles - running 5 days
Week 5: 25 miles -  running 5/6day

You can start higher (more miles) if you are a more experienced runner and lower if you are less experienced or coming of an injury, but there are 4 key principles to follow.

1. Only increase you mileage by 10 percent each week
2. Every 4th week should be a pull back week.
3. One of these runs per week should be a long run 
4. You should be doing at least 2 strength workouts a week with Coach Provine after school.

Being CONSISTENT is key. This means no days off when you shouldn't be. Cross train if you have something nagging you etc. but great athletes DON'T FIND EXCUSES NOT TO DO SOMETHING

You are free to contact me if you don't know where to start or want a more specific day to day plan. I am even willing to stay after school and run with you if you ask.

Look forward to the beginning of another great season July 6th!!