Tag: running

High School Cross Country 

Cross Country doesn’t end because the seasons over…
Just over a week ago I ran my last high school cross country race. My first 3 years I ran varsity at Center Grove High School in Greenwood, Indiana. Just over a week ago I ran my last varsity race with Golden Senior High School in Golden, Colorado. Here are some things I’ve learned during Cross:

1.) The team is not a team. What I mean by this is cross country ISN’T a team sport. It’s a FAMILY sport. The teammates are actually your family and they support you after bad races, during hard times and push you to be the best you can be. 

2.) Perseverance- it’s not about how many personal records you have or how fast you run. It’s about not giving up on yourself and to keep pushing even when things aren’t going your way. 
3.) Level-Headed. Cross makes its participants level headed athletes in a way I’ve never seen any other sport do. Cross constantly tears down your ego and rebuilds it. One race you could run a minute personal record and the next race just not feel it and run 2 minutes slower. Cross teaches you to be humble because you never know how you will feel the next race. 
4.) Competitive Drive- nobody wants to be last. Cross is you against yourself. This type of competitive drive is different from other sports because you stop looking at other players and their numbers and states but rather you look at your times, how you felt running those times and then figuring out how to beat yourself in the next race. Always striving to be better than you were yesterday. 
5.) Acceptance- Yes… cross runners are weird in the eyes of others but that’s okay because only crazy people would be willing to go run for sport right? Cross runners are one of the most accepting kinds of people in a sense that we are all weird in our own way (considering we decided to go run for sport). That’s what makes us a family though. We are all accepting of each other and whether or not we have any common interests the one thing we do have in common is cross country and that will always be a connection. 
6.) The cross community is the most supportive community I’ve ever seen. No matter your team, race, gender, age or skill everyone supports everyone. You can be running a race and have complete strangers cheering for you. And that is a true supportive community. 

Smolov Jr. Bench. 7/26/16

Today I did day 3 of Smolov Jr. Bench. I actually felt as though today was super easy or I was just feeling great. After bench I wanted to hit some upper back as well as arms. The only thing that is smolov today was benching.

Bench: All sets had 1 minute rest between them

135 for 15 (warm up)

8 sets of 4 reps at 185

225 for 3

Weighted Pull ups:

Body weight for 12

45 + body weight for 8

45+25+body weight for 5

45+45+body weight for 5

Dips:

3 sets of 15 pause dips

Skullcrushers and barbell curls:

75 pounds 4 sets 15 skull crushers then stand and do curls to failure.

wait one minute then repeat.

Bent over Rows:

135 pound barbell for 3 sets of 12 reps. slow and controlled.

 

That was my workout today wasn’t too much but enough to make me feel tired after a 6 mile run before it. Thank you all for reading I hope you come back for tomorrow’s workout.

Chest/Arm day. 7/20/16

Today was originally chest and Tri day. Then I got to the workout and decided my biceps could use some attention so I added some curls at the end in.

1.) Dumbbell bench

55 for 20

65 for 15

75 for 10

85 for 8

2.) Dumbbell Flys superset with barbell bench press

30lbs 15 reps of flys immediately followed by 12 reps (or failure) at 135 on bench.

Repeat that for 5 sets for a great chest pump.

3.) tricep push down super set with barbell curls

15 push downs at 80 lbs. followed by 75 lbs curls for 15 reps. 5 sets total each set was 15 reps or until failure.

4.) skull crushers.

60 lbs for 3 sets of 20 or until failure.

5.) forearm curls.

65 lbs for 20 reps and 5 sets.

That was my workout for today. Tomorrow will be squat day again. Thank you for reading.

2015 Cross Country Season

This Cross Country season had a lot of ups and downs, but personally was my best season for running! I managed to break the 17:30 wall that I failed to break freshman and sophomore year no matter how close I came. I got my new personal record set at 17:09 for a 5 kilometer run (3.1 miles). The season looked bright during the summer at Springmill Camp with the teams. We set large goals and hoped to achieve them. We didn’t win county, sectional or regional, we also didn’t make it passed semi-state. Winning county was our ultimate goal but we didn’t achieve it. This year was more or less a rebuilding year considering we lost 5 of our top 7 runners from last season. We rebuilt and worked hard. Next season we lose one runner whom we can try to replace fast. We are all looking forward to next season and achieving all our goals.