Here we are in the middle of winter holidays and it is gray outside. We are feeling the laziness of that time after finals and before school starts. It is warm and cozy in bed in the morning.
How can it be possible that the first track practice will be in only five weeks? I thought that track was a Spring sport!
Hmm…I remember that first week of track practice felt pretty hard. Those first two weeks of practice I was sore all the time, and my coaches kind of laughed (and the laughs were kind of evil, too).
Is there anything I can do to prepare?
Yes, there is! Read on…
IF YOU HAVE BEEN TRAINING ALREADY…
…then keep up the good work! If you are a distance runner, start building up the base mileage; your goal should be to increase your weekly mileage about 10% from what you were running each week during cross season (30 mile a week people should work up to be averaging 32-34 miles per week, 40 mile a week runners should be trying for 43-45, etc.). Don’t be a hero, you don’t need more of an increase than that. Try to run a light tempo or fartlek once per week, and start adding some strides a couple times a week. Sprinters and hurdlers, if you have been working with Coach John or Coach Ray, keep it up; or reach out to the coaches and find out when you can connect. Hurdlers, you are welcome to join the sprint group on their workout days too–but if you do join, be consistent, don’t treat this as a ‘drop-in’ workout where you only come when you feel like it. Respect the people who are working hard consistently, and if you want to join, make the same commitment to the group and to yourself to do your best.
Everyone should be getting in core work, consistently; 10 minutes after every run is a good idea, and a 20-30 minute session a couple times a week is really smart. Do this in a group and rotate with different people picking exercises. Alternate exercises with your face up, to the side, down, and an exercise for your legs such as mule kicks, hip circle, lunges; if you keep rotating those four orientations, you should hit every key muscle group.
IF YOU HAVE NOT BEEN TRAINING ALREADY…
…it is not too late to get off the couch! Go find a friend and commit to run three to five miles together, two days on and one day off, for all of January. Just run-walk, do anything to get some exercise. Get in some core work (if you don’t know what to do, find someone who does! Ask around). After a couple weeks, add some strides, go do some short hill blasts at Linda Vista park (again, ask someone who knows what this means if you don’t!).
Seriously, even if you have not been training at all as you read this, it is not too late for you! If you start working consistently for the next five weeks, you will feel MUCH, MUCH better the first few weeks of practice than if you continue to watch videos and play board games for the next five weeks! Don’t procrastinate…get outdoors and get some exercise right now!
OTHER THINGS FOR YOUR PRE-SEASON CHECK LIST
- Get cleared to join the team! Forms and clearance information is here. You must complete this before joining the team.
- Get new running shoes! I will bet real money that your shoes are worn out or the wrong shoes, or both. Head down to Running Revolution, Athletic Performance, On Your Mark or another specialty store and be fitted for new shoes before practice starts!
- Consider getting a Functional Movement Screening on January 7.
- Mark your calendar for the pre-season team meeting! We will see you there!
