“I have fought the good fight, I have finished the race, I have kept the faith.”
2 Timothy 4:6-7
AEROBIC BASE TRAINING
For all those FEAST Cross Country runners who are not running Track and for all others who are interested or just like to run this information is for you!! I want to share the importance of doing Aerobic Base Training this time of year and I want to clarify why it is more than just easy running!
- Beginners should be running 3-4 days a week for 30-40 minutes (15-20 miles/week) and if you need to walk/run that is okay. If you need to walk, try to only walk 2-3 minutes and then resume running again.
- Experienced or Seasoned runners should be running 4-6 days a week for 45-60+ minutes. (30-40 miles /week)
- Remember your running should be “FUN” and “EASY-MODERATE EFFORT!!
INSTRUCTIONS & BENEFITS OF AEROBIC BASE TRAINING. I hope you experience the joy of running!
- Aerobic Base training last between 8-12 weeks.
- These will include slow long distance runs, fartleks, and steady state runs at moderate effort.
- We are running at an easy to moderate level in order to gain performance. You should tailor your workouts in the base phase to match your fitness level.
- The more work you perform aerobically, or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, and improves the rate of lactate removal and increases energy production and utilization. These adaptations occur slowly over time.
- Other adaptations of aerobic training include increased stroke volume of the heart, capillary density, and mitochondrial density. Stroke volume increase simply means that your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions.
- Regular endurance training can double these structures. By increasing capillary density we can effectively transport more blood to the working muscles. The process of building capillaries occurs gradually. Because high-stress training breaks down capillaries, base training is best for allowing the slow growth of capillaries.
- Aerobic training can also bring your body into a more parasympathetic state; decreasing your sympathetic drive and allowing you to rest and recover more effectively.
- Aerobic Base training is also an excellent time to work on form and economy as well. As intensities increase later in the season, it’s harder to concentrate on form.
I know it is very difficult for some of you to keep up and be consistent with your running this time of year. But if you have the discipline to train aerobically for this period of time it will pay you dividends down the road.
“Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.” Sarah Condor
Blessings! Coach Jones
FEAST Cross Country Commissioner
- Archived Articles
FEAST Patriot, Emma Heslop, was named the 2018 San Antonio Express News Girls Athlete of the Year! Emma Heslop had an outstanding Sophomore season. She captured first place at the Texas Homeschool State Championship with a personal best time of 11:37 (3,200 meters), making her the 10th best in the entire state! Heslop also finished fourth at the Marcus Invitational with a time of 17:38, which is the area’s fastest 5,000-meter time. It will be exciting to see Emma compete in the upcoming track season. She is a talented athlete that will continue to push herself, work hard, and shatter goals.
Along with Emma Heslop, teammates Grace White and KayCee Keller were named as members of the San Antonio Girls Super Team. This team represents some of the best runners across the area in UIL, TAPPS, and Homeschool. It is a huge honor for 3 of the 7 members to be FEAST Patriots! It is a testament to their outstanding coaching, the girl’s work ethic, and their trust in the Lord. In addition, FEAST Patriots, Emma Heslop, Grace White, KayCee Keller, and Lauren Bettencourt were named All-Area in the private school category.
ONE TO REMEMBER
The FEAST Patriots fought hard this 2018 cross-country season and finished strong. The FEAST Patriots last cross-country meet was the Texas Homeschool State Cross-Country Championship and they did not disappoint. Varsity boys placed second with Joshua Powers (12th) leading them. The Varsity girls, led by Emma Heslop (1st) and Grace White (2nd), took home gold, with all seven girls placing in the top 20! JV boys, led by Keagan Bogart (3rd), had an outstanding performance. They too took home the gold. JV girls were able to grab themselves the first-place trophy as well with all 5 girls placing in the top 20! (Sound familiar?) The 2018 high school teams did amazing and finished the season strong.
The middle school teams were a force to be reckoned with! The MS division 1 boys’ team placed 3rd, with Paul Shane (2nd) leading the team. The girl’s division 1 team was led by Claire Bettencourt, who placed third, and the team placed first. The division two teams had amazing performance. The boys were led by Nune Cantu, who placed 8th. The boys’ team placed 3rd. The division two girls team placed 1st, led by Victoria Richardson placing 2nd overall.
The Texas Homeschool State Championship was a hit among the FEAST Patriots with all eight teams placing in the top 3! This would not be possible without Coach Jones, who tirelessly pours into the program. Thank-you Coach for your hard work and dedication. We also want to recognize this year’s captains, who led our team well, Shaun Booth (boys captain), Keagan Bogart (boys co-captain), Grace White (girls captain), and KayCee Keller (girls co-captain). Finally, we would like to wish our seniors Maggie Nork, Shaun Boothe, Mark Braymer, Jotham Richter, Skylar Pomager, and Grace White the best of luck as they go on to do BIG things! We can’t wait to see what God has planned for each of you!
The cross-country team is now looking forward to watching the Girls Varsity compete at Nike South. Please keep them in your prayers as they represent FEAST one last time this season. No matter what happens at Nike, it has been a season to remember and we can’t wait to see everyone on the track!