Maintenance Monday #3

Maintenance Monday #3

Maintaining a Strong FAITH, MIND, BODY

A Simple Truth for Monday :) 

1 Corinthians 10:31 
 “whatever you do, do all to the glory of God."

Maintaining a strong Core is very important for LIFE and for Runners. Start adding some extra core into your day here and there and you will get stronger in no time. 

Maintenance Monday #2

Maintenance Monday #2

Maintaining a Strong FAITH, MIND, BODY

Hebrews 12 New International Version (NIV)

12 Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

Keeping the Hips and Glutes strong !!! 

Maintenance Monday #1

Maintenance Monday #1

Maintaining a Strong FAITH, MIND, BODY

Devotion:

...no matter how you feel today? Believe that Christ's hand is there under you. "He made the storm be still, and the waves of the sea were hushed." Ps. 107:29 
Trust, Braveheart: Jesus can still the storm inside. When you are giving everything you have and can only take so much, Christ kneels close with arms stretched open wide and says, 'Let me take the rest'.
It's our Monday rallying cry: "Give all your worries & cares to God, for He cares about you." 1 Peter 5:7
- Ann Voskamp


Move: 

Runners need to do more then just run to stay strong, run well, and prevent injury. Today's Maintenance Monday Move is.... 

Single Leg Squats

  

Mind:

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)

http://hollandchristiancrosscountry.blogspot.com/p/live-calendar.html
https://www.facebook.com/groups/hollandchrxc/
http://hollandchristiancrosscountry.blogspot.com/

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

FACEBOOK GROUP

https://www.facebook.com/groups/hollandchrxc/

Summer Events

Twlight run for Mental Health- June 8
http://1in5marathonrelay.com/

Seaway Run- June 23
https://runsignup.com/Race/MI/Muskegon/MercyHealthSeawayRun

Zeeland Zoom- June 26
https://runsignup.com/Race/MI/Zeeland/ZeelandZoom5k

Run for the Sun- July 18
https://runsignup.com/Race/Events/MI/Holland/CampSunshineRunfortheSun

Coast Guard Festival- July 28
https://runsignup.com/Race/MI/GrandHaven/YMCACoastGuardFestivalRun2016presentedbyNorthOttawaCommunity

Riley Trails Marathon Relay- August 18
https://ultrasignup.com/entrants_event.aspx?did=55841

Run for the Sun 2018

Run for the Sun - Sign Up

Again this Year HC runners have the opportunity to participate in the Run for the Sun 5k for Free !! 

Event is Wednesday July 18

6:30 PM

From the DOW Center, Downtown Holland