Hi guys!
Thanks for visiting our new site for UCXC! I’m pretty excited about some of the ideas I have for this site. It seems like a really great way to stay connected and to keep in touch with what’s going on with the team. I hope you enjoy it too, but if you don’t please tell me! I’d love to hear what you guys think!
The workouts are below. For those of you who ran XC last year, you’re very familiar with the volume and speed groups. For those of you who have not had experience with these yet, it’s basically my way to tailor the workouts to your experience and fitness level.
The Speed Groups are based on either a predicted (or actual if you’ve raced recently) time in either a 5K or a 2 mile Time Trial (TT). If you’ve run a 19:27, you’d be in group Group 3. If you’ve ran a 19:33, you’d be in group 4.
The volume groups are total volume of the week. I prefer to use time over miles because miles has a pace component to it which I prefer to ignore. The stress on your body is the same after 1 hour of running for a 7 min mile and a 9 min mile. So we measure volume in minutes, and convert that with your speed group to total miles for the day/week/workout. When the season starts, I survey your stress level, and you’re repeatedly low on the stress level, then we increase the volume to try to get you to your peak fitness level.
Finally, it’s not too late to send me your miles! I’ll update this post when you do. See you guys on Monday!!