2020 NCXC SUMMER WORKOUT PLAN
The COVID-19 shutdown and subsequent loss of the 2020 Track season was a historic challenge for everyone. Although it presented an incredible opportunity to increase your training, the fact is, some took advantage of it and some didn't. Bottom line: none of that matters now.
What matters now is that you realize that SUMMER PRESENTS A CLEAN SLATE. Your opportunities begin afresh every morning that you wake up. If you're the LEAST bit serious about getting in shape, maybe for XC, maybe for another sport, clear it with your parents (and doctor if you don't have a current athletic physical) AND START THIS PLAN TODAY!
RESULTS DO NOT HAPPEN OVERNIGHT. Whether you are running, lifting, practicing a musical instrument, learning another language, doesn't matter, it's all the same: DEDICATION TO TRAINING WILL LEAD TO STEADY IMPROVEMENT. It might seem that the improvement comes so slow you don't even notice it, but trust me, OVER TIME, OTHERS WILL. BUT it takes TIME and COMMITMENT. Last season PROVES that you CAN'T THROW TOGETHER A FEW WEEKS OF RUNNING AND EXPECT TO PERFORM AT YOUR PEAK. THIS TAKES MONTHS.
EVERY SEASON ENDS WITH EXCUSES. Coulda...woulda...shoulda. But every season the things that could've been but didn't can be traced back to the same thing: team members not doing summer training. This leads to team members spending competitive season trying to get into shape, which leads to overexertion, injuries, burnout, low motivation, discouragement, and disappointment. Then comes the coulda woulda shouldas. Stop and think: people always feel the greatest passion and most motivation when it matters LEAST: at BANQUET. AFTER the season has come to an end.
YOU CAN STOP THIS NEGATIVE CYCLE NOW.
Last season we did a lot of special things for our runners: camps, trips, meals...but mostly for runners who weren't running. A lot of great talking that was followed by not much walking (well, actually, yes walking. But not much RUNNING). 2020 will be a celebration of those who have provided daily evidence of their commitment and dedication to getting better. Don't expect great things to happen for you unless you get out there and earn them.
NOW is when you make the decision to change this. YOU can't control when we can resume regular practice. YOU can't control what new runners come out this fall. YOU can't control what your other sport coach expects of you. YOU don't know what the 2020 season holds for you or anyone else. But what YOU CAN control is what you do TODAY. Our team has SO MUCH POTENTIAL. But there's no one who can realize your potential for you. That's up to YOU.
You know summer training is good for you. You know it's not that much time. You know if you don't do it, later you will wish you had. So do NOT listen to the lazy voice in your head giving you excuses or telling you you'll "start tomorrow." START TODAY! Then once you've started, STICK WITH IT. CALL TEAMMATES who you know will be good for you and RUN TOGETHER. Sign up for and keep an eye on REMIND for future announcements. PRINT THE FOLLOWING PLAN AND HAVE A PARENT INITIAL EACH DAY AFTER YOU'VE COMPLETED THE WORKOUT. Turn that plan in when we resume practice, and THEN expect great things to follow...
See you soon.
Love, Coach
What matters now is that you realize that SUMMER PRESENTS A CLEAN SLATE. Your opportunities begin afresh every morning that you wake up. If you're the LEAST bit serious about getting in shape, maybe for XC, maybe for another sport, clear it with your parents (and doctor if you don't have a current athletic physical) AND START THIS PLAN TODAY!
RESULTS DO NOT HAPPEN OVERNIGHT. Whether you are running, lifting, practicing a musical instrument, learning another language, doesn't matter, it's all the same: DEDICATION TO TRAINING WILL LEAD TO STEADY IMPROVEMENT. It might seem that the improvement comes so slow you don't even notice it, but trust me, OVER TIME, OTHERS WILL. BUT it takes TIME and COMMITMENT. Last season PROVES that you CAN'T THROW TOGETHER A FEW WEEKS OF RUNNING AND EXPECT TO PERFORM AT YOUR PEAK. THIS TAKES MONTHS.
EVERY SEASON ENDS WITH EXCUSES. Coulda...woulda...shoulda. But every season the things that could've been but didn't can be traced back to the same thing: team members not doing summer training. This leads to team members spending competitive season trying to get into shape, which leads to overexertion, injuries, burnout, low motivation, discouragement, and disappointment. Then comes the coulda woulda shouldas. Stop and think: people always feel the greatest passion and most motivation when it matters LEAST: at BANQUET. AFTER the season has come to an end.
YOU CAN STOP THIS NEGATIVE CYCLE NOW.
Last season we did a lot of special things for our runners: camps, trips, meals...but mostly for runners who weren't running. A lot of great talking that was followed by not much walking (well, actually, yes walking. But not much RUNNING). 2020 will be a celebration of those who have provided daily evidence of their commitment and dedication to getting better. Don't expect great things to happen for you unless you get out there and earn them.
NOW is when you make the decision to change this. YOU can't control when we can resume regular practice. YOU can't control what new runners come out this fall. YOU can't control what your other sport coach expects of you. YOU don't know what the 2020 season holds for you or anyone else. But what YOU CAN control is what you do TODAY. Our team has SO MUCH POTENTIAL. But there's no one who can realize your potential for you. That's up to YOU.
You know summer training is good for you. You know it's not that much time. You know if you don't do it, later you will wish you had. So do NOT listen to the lazy voice in your head giving you excuses or telling you you'll "start tomorrow." START TODAY! Then once you've started, STICK WITH IT. CALL TEAMMATES who you know will be good for you and RUN TOGETHER. Sign up for and keep an eye on REMIND for future announcements. PRINT THE FOLLOWING PLAN AND HAVE A PARENT INITIAL EACH DAY AFTER YOU'VE COMPLETED THE WORKOUT. Turn that plan in when we resume practice, and THEN expect great things to follow...
See you soon.
Love, Coach
2019 XC RECAP:
TWO INCREDIBLE LEADERS. ONE INCREDIBLE SEASON.
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STATE RESULTS!
Girls finish #12 in state, top-25 for 8th straight year. Boys notch #25, top-25 6 straight seasons!
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NCXC Junior Dakota Brady completes a HISTORIC 2019 SEASON for the Cardinals!
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FINAL 2019 SEASON RANKINGS AND RESULTS
Last season for reference:
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NCXC VARSITY CAMP A HUGE SUCCESS! NOW MAKE GOOD ON THOSE GOALS!
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DOWNLOAD IRON STRENGTH FOR RUNNERS FREE HERE: |
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SEASON TRAINING PLANS
2017 season featured historic state finishes:
girls state top-25 for 6th straight year, boys state top-15 for third season in a row!
2016 NCXC SEASON REVIEW:
2016 SEASON WRAP: GIRLS FINISH TOP-20 FOR THE FIFTH SEASON
IN A ROW AND BOYS CAPTURE REGION RUNNER-UP TROPHY
AND GO ON TO A STATE TOP-15 FINISH THREE YEARS RUNNING!
2016 BANQUET VIDEO
2016 ROAD TRIP WAS A BLAST!
NCXC once again impressive at Medical Center 10K!
2016 RUN-A-THON RESULTS!
IN ONE HOUR ON THE TRACK, XC TEAM AND COACHES RACK UP NEARLY 230 MILES! THAT'S LIKE RUNNING FROM BARDTOWN TO COLUMBUS OHIO IN AN HOUR! CHECK IT OUT BELOW! AND CONGRATS TO AUSTIN MATTINGLY, WHO SET A NEW RUN-A-THON RECORD OF 36 LAPS IN ONE HOUR!
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Middle School
Kaleigh Ervin - 10 laps, 2.5 miles Maria Hanson - 14 laps, 3.5 miles Colleen Kennedy - 15 laps, 3.75 Anna Claire Carwile - 16 laps, 4 miles Thomas Fell - 17 laps, 4.25 miles Lupo Penza - 17 laps, 4.25 miles Keegan Solmos - 17 laps, 4.25 miles Bryce Stafford - 18 laps, 4.5 miles Alex Fell - 20 laps, 5 miles Jake Kieslich - 20 laps, 5 miles Finn O’Neill - 20 laps, 5 miles Christiana Brittain - 21 laps, 5.25 miles Gabriel Lamar - 21 laps, 5.25 miles Dakota Brady - 27 laps, 6.75 miles TOTAL: 253 Laps, 63.25 Miles High School GIRLS: Lizzie Barnett - 10 laps, 2.5 miles Pooja Patel - 11 laps, 2.75 miles Vivien Carwile - 15 laps, 3.75 miles Mandy Quaack - 22 laps, 5.5 miles Kelsey Hughes - 23 laps, 5.75 miles Leandra Hart - 24 laps, 6 miles Haley Jordan - 24 laps, 6 miles Becca Risner - 24 laps, 6 miles Lizabeth Rojas - 25 laps, 6.25 miles Al Britton - 26 laps, 6.5 miles TOTAL: 204 Laps, 51 Miles |
BOYS:
Tyler Case - 13 laps, 3.25 miles Ethan Haley - 22 laps, 5.5 miles Austin Husband - 22 laps, 5.5 miles Alex Tucker - 23 laps, 5.75 miles Mario Taldamez - 24 laps, 6 miles Jared Broich - 25 laps, 6.25 miles Ethan Roby - 25 laps, 6.25 miles Steven Perry - 26 laps, 6.5 miles Nathan Fell - 28 laps, 7 miles Matt McGaughey - 29 laps, 7.25 miles Jackson Boone - 30 laps, 7.5 miles Chris Schmidt - 32 laps, 8 miles Austin Mattingly - 36 laps, 9 miles TOTAL: 335 Laps, 83.75 Miles COACHES: Coach Vernon - 30 laps, 7.5 miles Coach Bradley - 31 laps, 7.75 miles Coach Wheatley - 32 laps, 8 miles Coach O’Neill - 33 laps, 8.25 miles TOTAL: 126 Laps, 31.5 Miles GRAND TOTAL: 918 Laps, 229.5 Miles! |
NCXC's greatest team ever. 2017 Hall of Fame inductees. Never to be forgotten.
Looking for the 2013 Team Handbook? Download it below! Remember the contract on pg. 6 is mandatory, so print it out & turn it in!
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XC Runners are reminded to bring a water bottle and a stopwatch-function watch with them to practice every day! | ||
COURSE MAPS
1. The Bernie Keene/NCHS Home XC Course. Site of the NC Hokum-Karem (8/14), the Bernie Keene Invitational (9/11), and home meets.
2. The Hillbilly Run XC Course at the Bluegrass Entertainment and Exposition Center. Home of the Hillbilly Run and the MKAC Championships.
