My name is Rush Hemphill and I want to help you get in the best shape of your life. If you want to get ripped, toned, slim, stronger, or healthy, I can help you achieve your goals. It is never too late to start you fitness transformation, and the time to start is now!
Wednesday, October 12, 2011
2011 Cross Country Season
I have not posted in a while, so figured I should do one today! I have almost finished up my last high school Cross Country season. I have been religiously training since June, and I got up to running 50 miles a week in August which is a huge improvement from only running 35 at most last year. I have by far improved the most this year due to an increase in training. A typical training week for me right now will look like this:
Sunday- Long Run (10-13 miles)
Monday- Easy run or Tempo run, depending how I feel (8 miles)
Tuesday- Speed workout (Alternates every week, but usually will either be: 10x400, 8x800, 4x1600, or a ladder of 400, 800, 1200, 1600, 1200, 800, 400 meters. Usually around 6-7 miles total)
Wednesday- Easy run or Tempo run (will do opposite of Monday) (6-8 miles)
Thursday- Easy run if I did Tempo run yesterday, or Hill repeats (6-8 miles, or rest day if racing on Friday
Friday- Rest Day if racing on Saturday, or easy 8 miles
Saturday- Usually will be race day
In addition to running, right now I also do cross training/supplement workouts twice a week, which consist of P90X and One on One workouts. I believe it is very important to have a strong core, which will help prevent injury and give you good form. I also like doing pushups and pullups which will be my other workout for the week. Right now I don't really care about working arms because they aren't really necessary for running, and pushups and pullups work the arms some too. When I'm not racing I will do supplement workouts 3-4 times a week.
My races for Cross Country are usually either 3 miles or 5K. Often times it is somewhere in between, which is one reason why I love my new Garmin Forerunner 210! It tells me my mile pace, mile splits, and average pace for my runs. Here are my race results so far this season:
AISD Invitational on August 26: 3 miles in 17:29
Lockhart Invitational on September 3: 3K in 11:24
St. Andrews Invitational on September 10: 5K in 18:14
Pflurgerville Invitational on September 16: 3 miles in 17:14
Cedar Park Invitational on September 24: 5K in 17:59
IBM Uptown Classic on October 2: 10K in 37:11 (No Cross Country race this week so I ran a local road race)
Westlake Invitational on October 8: 3 miles in 17:16
Sadly, I am missing the Vista Ridge Invitational this Saturday because I am going to visit Texas A&M University, so my next meet will be the AISD District meet on October 28. I am hoping to compete for 1st place, but I will see how it goes. My team is also looking really strong this year so I think we will be able to get 1st place in District as a team. Then I will have Regionals on November 5, which will most likely be my last high school cross country meet. After the season is over, I will take a well deserved recovery week, then I will start training because this year I am also running indoor track which I am really excited about. My mileage will probably go up to 70-80 miles a week, so I should see really good improvements. The key is to stay healthy and injury free, which I have pretty much done a good job of. I typically get sick once a year, and I have never had an injury.
I will keep yal posted on how my season ends!
Labels:
Cross Country,
P90X,
Racing,
Running,
Track and Field,
Weights
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