Athletes,
Please follow the link below for the two week training plan. Remember to do drills and strides with crisp and clean form.
Keep running,
Coach Horton
Training Plan 11/30-12/13
Monday, November 30, 2015
Wednesday, November 25, 2015
Athlete Survey
Athletes,
Please follow the link below to the athlete survey. You can either print it out and bring it to practice on Monday, or simply email me your responses.
Keep running,
Coach Horton
Athlete Survey
Please follow the link below to the athlete survey. You can either print it out and bring it to practice on Monday, or simply email me your responses.
Keep running,
Coach Horton
Athlete Survey
Friday, November 20, 2015
Thanksgiving Week
Athletes,
As I mentioned the other day, I understand that holiday and family commitments can make it difficult to meet with the team. With this in mind, I have posted training goals for the upcoming week. If you can meet with me on the days I am holding practice, that would be best, but if you can't, please be sure to get the training done independently. The foundation you are building now is a must if you want to achieve big goals!
Training Plan/Goals 11/21-29:
- At least four 40 minute drill/strength/core/conditioning sessions (a 1-2 mile warm-up jog can be included in this time)
- At least three easy runs of 20 minutes
* I will be meeting those that are available at 9:00 am at the Greenbelt on Tuesday and at 9:00 at San Luis Rey on Wednesday. Please text to let me know if I should expect to see you.
Keep running,
Coach Horton
As I mentioned the other day, I understand that holiday and family commitments can make it difficult to meet with the team. With this in mind, I have posted training goals for the upcoming week. If you can meet with me on the days I am holding practice, that would be best, but if you can't, please be sure to get the training done independently. The foundation you are building now is a must if you want to achieve big goals!
Training Plan/Goals 11/21-29:
- At least four 40 minute drill/strength/core/conditioning sessions (a 1-2 mile warm-up jog can be included in this time)
- At least three easy runs of 20 minutes
* I will be meeting those that are available at 9:00 am at the Greenbelt on Tuesday and at 9:00 at San Luis Rey on Wednesday. Please text to let me know if I should expect to see you.
Keep running,
Coach Horton
Monday, November 16, 2015
Preseason Track Conditioning Guidelines
Athletes,
We will be easing back into training with a few weeks of core, strength, agility, and light running. Over the next few weeks, I'll be providing a list of weekly goals that I'd like to see you accomplish. With the holidays approaching and the many commitments that go along with this time of year, it will be up to each athlete to make up for missed training sessions. For those that have big goals for the coming track season, and the XC season beyond, it will be of the utmost importance to accomplish each week's training goals, whether it is with the team or independently when you are unable to attend team sessions. Of course, training with the team is preferable!
On days when Coach Eisele or I aren't on-site, please spend 30-40 minutes doing a variety of the following exercises (I'll be adding to the list as the season progresses):
High Knee Hold:
- As you walk, bring your knee as high as it can go, then grab with your hands and pull gently to your chest.
- Hold for two seconds. (You should be on your toes)
- Bring your foot to the ground and repeat with your other leg.
High Knee + Butt Kick:
- Start with the high knee.
- Bring your leg back into a butt-kick and hold for two seconds.
- Repeat with other leg.
High Knee Side Holds:
- As you walk, bring your knee as high as it will go.
- One hand grabs the knee while the other grabs the ankle and pulls gently to chest at an angle.
- Hold for two seconds. (You should be on your toes)
Supergirl:
- Walk into a high knee.
- Swing the leg back while extending the opposite arm into the "supergirl" position.
- Repeat with opposite leg.
Walking Hands:
- Start in a push-up position.
- Slowly walk your legs toward the hands.
- Walk your hands back down to the push-up position.
- Repeat 5-10 times.
Single-Leg Squats:
- Prop one foot on a bench.
- Reach other foot out so that when you squat so that your femur is parallel to the ground, your knee does not extend past your toes.
- Squat so that you feel like your glutes are doing a bulk of the work.
- Work up to 20 on each leg.
Jump Rope:
- Jump for 1-3 minutes and 2-5 sets focusing on having quick and light feet. Spend as little time on the ground and feel like you are springing up.
V-Core:
- When doing the "arms" portion, focus on pumping the arms as quickly as possible in a controlled manner.
Plank Core:
- Mountain climbers/ Side to Side/Up and down.
- Reverse (facing up)
- Side (don't forget leg lifts)
Quick Feet
Carioca
Big Skips
Keep running,
Coach Horton
We will be easing back into training with a few weeks of core, strength, agility, and light running. Over the next few weeks, I'll be providing a list of weekly goals that I'd like to see you accomplish. With the holidays approaching and the many commitments that go along with this time of year, it will be up to each athlete to make up for missed training sessions. For those that have big goals for the coming track season, and the XC season beyond, it will be of the utmost importance to accomplish each week's training goals, whether it is with the team or independently when you are unable to attend team sessions. Of course, training with the team is preferable!
On days when Coach Eisele or I aren't on-site, please spend 30-40 minutes doing a variety of the following exercises (I'll be adding to the list as the season progresses):
High Knee Hold:
- As you walk, bring your knee as high as it can go, then grab with your hands and pull gently to your chest.
- Hold for two seconds. (You should be on your toes)
- Bring your foot to the ground and repeat with your other leg.
High Knee + Butt Kick:
- Start with the high knee.
- Bring your leg back into a butt-kick and hold for two seconds.
- Repeat with other leg.
High Knee Side Holds:
- As you walk, bring your knee as high as it will go.
- One hand grabs the knee while the other grabs the ankle and pulls gently to chest at an angle.
- Hold for two seconds. (You should be on your toes)
Supergirl:
- Walk into a high knee.
- Swing the leg back while extending the opposite arm into the "supergirl" position.
- Repeat with opposite leg.
Walking Hands:
- Start in a push-up position.
- Slowly walk your legs toward the hands.
- Walk your hands back down to the push-up position.
- Repeat 5-10 times.
Single-Leg Squats:
- Prop one foot on a bench.
- Reach other foot out so that when you squat so that your femur is parallel to the ground, your knee does not extend past your toes.
- Squat so that you feel like your glutes are doing a bulk of the work.
- Work up to 20 on each leg.
Jump Rope:
- Jump for 1-3 minutes and 2-5 sets focusing on having quick and light feet. Spend as little time on the ground and feel like you are springing up.
V-Core:
- When doing the "arms" portion, focus on pumping the arms as quickly as possible in a controlled manner.
Plank Core:
- Mountain climbers/ Side to Side/Up and down.
- Reverse (facing up)
- Side (don't forget leg lifts)
Quick Feet
Carioca
Big Skips
Keep running,
Coach Horton
Sunday, November 8, 2015
JOSHUA TREE MINI-CAMP
Athletes & Parents,
Please see the link below for information about our mini-camp in December.
Keep Running,
Coach Horton
Mini-Camp Flyer
Please see the link below for information about our mini-camp in December.
Keep Running,
Coach Horton
Mini-Camp Flyer
Sunday, November 1, 2015
League Finals & New Training Plan
Athletes & Parents,
We have a big meet on Tuesday. One more trip around the roads and trails of Irvine Regional Park for 2015. You have all worked so hard over the last five months. As your race approaches, remember to focus on all of that hard work. When the going gets tough, you know that you can push back!
Please see the new training plan below. For those that are interested, I may be taking a group out to do a road 5k on Sunday morning before the team party (depending on whether we make it to CIF). We'll talk more at Tuesday's race.
Keep running,
Coach Horton
Training Plan 11/2-15
We have a big meet on Tuesday. One more trip around the roads and trails of Irvine Regional Park for 2015. You have all worked so hard over the last five months. As your race approaches, remember to focus on all of that hard work. When the going gets tough, you know that you can push back!
Please see the new training plan below. For those that are interested, I may be taking a group out to do a road 5k on Sunday morning before the team party (depending on whether we make it to CIF). We'll talk more at Tuesday's race.
Keep running,
Coach Horton
Training Plan 11/2-15
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