Spring Break

Just a quick post for those near and far during Spring Break.

1. Train!

   1. If you're out of town, you may have to get creative, but you need to get your work in. There's an aerobic decay that occurs after a couple of days off that takes a long time to get back. Almost all other aspects of fitness come back really fast (speed, strength, mobility, etc.) but endurance doesn't and it's #1 for us.

      1. https://www.runninraiders.com/training

      2. Password: pts

2. Meets this week and coming weeks.

   1. The meet tomorrow (Tues) will be an afternoon meet at Sioux Park. Just us and RCC. This will be a really good opportunity for those that didn't race on Friday to get in a meet as Thursday just doesn't look great and I'm not confident (I don't know for certain) that it will happen.

   2. I'll get entries out for next week as soon as I know the status of the meets this week. Pierre (friday) will be a Varsity-only meet with very limited entries.

3. PR's

   1. We had a ton of PR's (58?) within the first few meets. If you're setting Personal Records right now, it means that you had a great winter of training.

   2. Alternatively, if you didn't show up every day this winter, you may be disappointed with your early season results. Daily commitment is the reality of our sport and other endurance sports that require changes in physiology via training to improve.

      1. As always...you build your own house. I am there every day in the summer and winter and you are serious about improvement, you need to be too.

      2. What I love about off-season training is the shared sacrifice. I don't get paid for the off-season and the kids that show up don't have to be there, but we all show up with the intention of making our team better and smashing personal bests.

If you messed up your off-season (I did too, a few times during my running career), dig in right now and then make the commitment to yourself and your team to correct course for '25 XC and '26 T/F. The work ALWAYS pays off.

4. Staying at Meets

• If at all possible, please stay for the entire meet. I know meets are long, but that's part of being on a team. I would love to see every D-Crew Member running across the infield for the 4x400 at every meet.

• If you absolutely have to leave, you MUST GET A TRAVEL RELEASE SIGNED BY THE OFFICE PRIOR TO DEPARTURE AND TURN THE SHEET INTO A COACH.

5. SHOUT OUTS

   1. A big shout-out to John (Montana State- Billings) and Isaiah (Southeastern Iowa for their college signings. Miles also committed to run at Lehigh University in Pennsylvania.

      1. These athletes join a tremendous list of 42 other Runnin' Raiders who have taken running to the next level during my time here along with a scores before them.

         1. https://www.runninraiders.com/alumni

   2. Thank you to the crew that helped set up the tents in Spearfish...I don't remember everyone that helped, but THANK YOU. No questions, complaints or anything, they just chipped in.

   3. Olivia Boerger! I just want to give her a shout-out because she NEVER misses any part of training. There was a long day last week (Wednesday?) and she was the last one at the shelter putting in every single rep of strength work. THIS IS HOW WE BUILD GOOD TEAMS! Thank you, Olivia.

      1. There were also some freshman boys who had started before I was there and were working prety darn hard, even without a coach there. When I see this, I know our program is in good hands.

   4. Miles and Avery. They had to double back in short order on Friday to help the medley teams get a fast time heading into the state meet. They both ran their guts out to anchor the medleys to secure times good enough to secure spots in the fast heat at the state meet.

   5. The Milers. We had four different kids win the1600m at the last two varsity meets and one finish second. I don't know of any other team in the state that could do this.

      1. Tate & Brinna won the mile @ Douglas (Kadance 2nd)

      2. Miles and Avery won the mile @ Spearfish

   6. Support.

      1. I loved seeing everyone come of out the tents to watch their teammates race the last couple of meets. This means a lot. THANK YOU.

That's it for now! Remember, Mon-Wed is OYO as I am out of town. Please meet together @ 9 AM at Sioux Park if you're in town.

Check the training page for your workouts.https://www.runninraiders.com/training (password- pts)