Monday, July 9, 2018

Message From Coach Dave :)

HCXC Team,
I am reminded today (looking at the calendar) that one month from today is the first day of the official 2018 cross country season!  I am very eager to begin the season and can send this email out to you after completing the HC dead week where coaches may not contact athletes or hold any organized conditioning activities.
We have had a great turn out of both middle school and high school kids conditioning on Mondays and Wednesdays which will resume on the 9th at the DOW at 7:00pm.
Please make sure you are staying consistent with your conditioning now.  This will be very important for the season.  What should you be doing???

Example:
Monday - Tempo run (1 1/2 mi warm up, 2-3 mile tempo, 1 mile easy)
                                (tempo is 40s - 60s slower than 5k race pace/mile)
Tuesday - 2-5 mi easy
Wednesday - hill workout (Tunnel Park area works well) or VanRaalte hill 
                     Run up pretty hard and easy down 6-8 times
Thursday - 3-4 mi
Friday - easy
Saturday - 40 - 60 minutes comfortable pace
Sunday - day off

If you have not been running, start slow (10 mi/week)
Been running (20 - 30 mi/week)
Serious (build to 30 - 40/week by mid August)
Dates:  Tuesday, Aug 7 btw 8:00 - 9:00am Check In HC Main Street
                            (uniforms and paperwork)
             Wednesday, Aug 8 Practice from 5:00 - 6:30pm
             XC camp Tuesday - Friday August 14-17    (info attached)

Please send me any emails that I missed or you would like added - I did not have them all but did my best with what I could find.
Looking forward to meeting all of you soon and using our talents to bring glory to God.
In Christ,

Coach David DeKruyter 
c 616 834-1985
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