Summer Training...

Hello all,

I am so excited about what is in store for the Legacy Cross Country Program next year.  We all wish Coach Kendrick the best of luck and are thankful for not only the impact she made on the student-athletes' lives but also for the solid program and foundation she has built at Legacy.  I feel lucky to have followed in her footsteps and learned from her. 

I thought this would be a good place to chart the team "doings"...hope you all enjoy the journey!

Legacy Bronco Cross Country Summer Running Preparation Expectations:

1.  All athletes in the program should be able to run at least 30 miles per week without fear of injury.  This is something you should be able to do because of your preparation over the summer.  Of course, some athletes may do more and will do so.  Great!  Try to challenge your pace on all runs...Girls shoot for 7:00-9:00 pace, boys 5:00-7:00 pace.  Again, several of you will need to go faster or slower than that...do what you can to push yourself every step of the way!

2.  A Varsity athlete at the 5A level should be able to average a sub-7:00 pace for a 3 or 4 mile tempo run.  Sub- 6:45 pace is even better.  JV athletes ought to strive to be as close to such a pace as their abilities and training allows.

5.  By August, the length of our Long Run should be up to 6-10 miles at the appropriate pace.

6.  We will keep track of our summer mileage over a ten-week period.  A four hundred-mile (girls) and five-hundred mile (boys) would be outstanding.  This is very doable, FOR ALL BRONCOS, assuming, of course, that you are HUNGRY for success and improvement and are CONSISTENT in your training each day over the summer.

7.  The above expectations are very achievable and really are MINIMUM requirements for the season for the success of the team next fall.  If we cannot do these things, we cannot expect MAXIMUM rewards in September, October, and November!

BELIEVE IN YOURSELF!

GO TO WORK...

GO TO STATE!!!!!

You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement. -Steve Prefontaine