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Easy Double on Wednesday
50- Alex, Simeon
45- Caden, Matthew, Sheldon, Grady, Sean, Hailey
40- Bri, AJ, Lucia, Sierra

No Double on Wednesday
35- Allie, Elise, Gracin, Gracie, Amelia, Eden, Olivia, Canyon, Carter, Corban
30- 9th Grade Boys & 10-12th Boys Just Starting, Hannah, Anna
25- 9th Grade Girls & 10-12th Girls Just Starting

* These mileage levels reflect what you've been logging this summer along with a slight "bump" in mileage from last XC/Track.  It also matches the "minutes of running" levels that are appropriate for your individual training intensities. 

** If you're not on the list, contact it's either because I missed you OR you're not logging on Strava.  


One of the best ways to ensure long-term success is by gradually increasing the training load over the course of a high school career.   Carefully adding volume helps with injury-resistance and builds your "aerobic engine".   Think of the "aerobic engine" as the gas tank (amount of oxygen you're able to deliver), fuel lines (capillaries) and the cylinders (mitochondria) in a car. 

Increases in training volume over your HS career will rebuild your engine from a little 4-cylinder as a freshman to a powerful 8-cylinder engine by the time you graduate.  By gradually increasing training volume, you can run farther and faster without an increase of effort. 

Of course, there are many examples of runners that experience success by gradual increases of training, but the one that always comes to mind for me is that of former Runnin' Raider, Kendra Dykstra.   By gradually increasing her mileage each season, she was able to see steady improvements throughout the course of her high school career and into college where she ended up an All-American running 2:09 for the 800 Meters and 4:28 for 1500 meters.