The 2023 Cross-Country season will kick-off on Tuesday with a pre-season meeting (pre-season meeting changed to be held at 1:15PM Tuesday, 6/13 in the small lecture hall) for any and all interested in participating in a challenging, but incredibly fun and rewarding sport. At Tuesday's meeting we'll discuss summer training, our upcoming "Core at Four" summer strength and conditioning program, introduce the 2023 Captains along with this season's schedule, and tell you about some Invitationals you might enjoy. But first I want to thank those of you who will be heading to our Middle Schools on Monday to speak with potential recruits. You are the best representatives for our team, and I have every confidence you'll impress our middle school student-athletes. I'm certain you remember your first season and your preparation for our first practice. You've all heard me say, Cross- Country is a summer sport played out in the fall. Summer training is the best means to insure a healthy and successful fall campaign. I'm extending an invitation to anybody who has an interest in our sport, or in any sport really, to attend our Tuesday and Thursday core training sessions at 4:00PM. We will be working in the weight room as well as with body weight exercises on the turf or front field for 60-75 minutes. It might also provide an opportunity for you to organize some group runs and if there is interest, introduce some of those Middle School athletes to running, your XC course, and yourselves. Between June 19th and July 30th (6 weeks), we are looking for you to work on base mileage only. The plan is simple. Start at a pace and distance with which you are fully comfortable. Your pace should allow you to carry on a conversation while running. Total weekly mileage increases should never exceed 10% and in week's 3 and 6 you should not increase your total weekly mileage. A beginner's 6-week program might look like this:
Week 1 - 3-4 days 1-2 miles per day (8 miles)
Week 2 - 3-5 days 1-2 miles per day (9 Miles)
Week 3 - See Week 2
Week 4 - 4-5 days 2 miles per day (10 Miles)
Week 5 - 4-6 days 2-2.5 miles per day (11 Miles)
Week 6 - See Week 5
Of course, our more experienced runners would start off at a distance higher than the beginner, but the concept is the same. Easy, comfortable base miles, progressively building over the first 6 weeks of training. On or about July 30, I'd like an update on what and how everybody is doing, and we can put together a training plan for the remainder of the summer and report to practice on August 21st ready for a Time Trial. A fairly simple, yet effective 10-week plan for starting your season off right. One of the hardest things to do as a Cross-Country coach is to keep in mind that the most important part of our season begins after you've had a race or two (or three) and that it is essential that you remain healthy and peak during the Championship phase of your Cross-Country season. We think this year's approach will insure that. I can't offer sport-specific coaching during the summer, but strength and conditioning and following the suggested plan will serve your needs. If any of you have questions during the coming weeks feel free to email me at stevegeo@post.harvard.edu or text at 781-367-8487. I honestly can't wait to get started and my hope is that you have a great summer and a fantastic fall!
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