Outpace + Outwork + Outperform
We continue with our individual and team challenges with rewards throughout the summer as part of our overall conditioning. There is also an overall summer running challenge for the team which is quite simple. Log as many miles as you can over the summer (8 weeks total). This runs (literally) for the months of June and July. We might extend this into August but for now we stick with 8 weeks. Details below.
CURRENT WEEKLY CHALLENGE
Bonus Challenge for Week 7
RockRock Challenge: We go head to head with Nick (aka Rock), a former BDXC runner and team captain. He went on excel as a XC/ track club runner at UCF and recently graduated. Nick keeps up with his running and his recent weekly mileage volume peaked at 80 miles. We keep in touch and I asked if he wanted to compete against us and, of course, he said yes.
The challenge is simple. Beat his weekly mileage. Since nobody is matching his volume right now I will be pro-rating everyone's mileage similar to a golf handicap which helps runners of different levels compete fairly, or as close as we are going to get it :). He's aiming for 60 miles this week as a recovery week. I have discussed volumes with a few of you already but just run your plan and don't miss that target. For those who beat Nick then you will qualify in our gift card chance giveaway. It's our Rock Rock Challenge - either he is going to rock us or we will rock him. Either way let's Rock!
WEEKS 5-8 Challenge continues through to the end of July
Pushup Challenge: We had a preview of this 2 weeks ago and now we go for more but this time for the entire month of July. Each day you will start with 10 pushups and add more to the count based on the date. So for your first day you will do 11 pushups (10 + 1 for the 1st of July). The last day of July will be 41 pushups (10 + 31). Take Sundays off if you need a rest day.
For those who can do more then increase your base count to 15 or 20. For those who struggle with pushups then aim for consistency (focus on 10 for each day and add if you can) and don't worry about the volume. We will offer 2 giveaways on this challenge. One will be for volume leaders between our top 3 from both girls and boys. The other will be for those of you that completed the challenge.
In addition I will make a donation to Feeding Tampa Bay on behalf of our team based on the amount of participants that successfully meet the challenge. We'll start out at $100 and add $20 for each runner completing the challenge. If you are short go the goal then I will pro-rate the amount accordingly. Let's make this happen so we can help build our core but also help out our community.
Please log these on your running log and mark the count with a "P" next to them on your log.
OVERALL SUMMER SURVIVOR XC CHALLENGE
Summer Challenge: Run and log as many miles within your fitness level. There is a minimum but we are looking to be at our best when the season starts so the minimum is just the starting point. Coaches will offer guidance on your weekly goals. Show up and let's talk!
To qualify:
Returning runners (both girls and boys) need to run a minimum 200 miles total over 8 weeks (25 x 8 = 200), if you are running consistently this should be easy and you should be running more than this anyway. Coaches will provide additional guidance based on your fitness.
New runners (with no experience) need to run a minimum 80 miles total over 8 weeks (10 x 8 = 80). We will pro-rate for new runners who are joining us over the summer and we will also adjust if we have runners with no experience. There will be no pro-rating for returning runners...you should already be running.
Here are the rewards:
1. Top runner (for the girls team and for the boys team) to run the most mileage over 8 weeks = $150.00 gift card to the Running Center with the intent to purchase new running shoes.
2. 2nd place runner (for the girls team and for the boys team) running the second most mileage over 8 weeks = $75.00 gift card to the Running Center
3. 3rd place runner (for the girls team and for the boys team) running the third most mileage over 8 weeks = $50.00 gift card to the Running Center
4. All other runners (both teams) logging mileage over 8 weeks and meeting the minimum mileage listed below will be eligible for a random drawing to win a $25.00 gift card to the Running Center.
The running log MUST be filled out and signed by a parent/ guardian to be eligible. No form = no chance.
Recently Completed Challenges
WEEK 4
+1 Running Challenge: Add an extra run into your weekly volume. If you've been doing 5 runs then make it 6. If you are doing 3 then make it 4. I still want you to have a recovery day so for some of our top runners you may need to double up on a day.
WEEK 3
Push Up Challenge: Complete pushups every day this week. Start with at least 10 and increase by 2 each day. By the end of the week you will be up to 22 pushups. You can break these up into multiple sessions (on the same day) to help you get through them.
WEEK 2
Running Log Challenge: Create your own summer running log that expresses your creative side and reflects your personality and/ or something related to your XC experience (i.e. your running goal, mantra, PR, interests, etc.).
Activity Duration Challenge: Besides showing up we want you to continue to be active this summer. This includes not just running but doing other activities as well. This might include hiking, skateboarding, core/ stretching, swimming, biking, racing, working out, or whatever gets your cardio going. Count up the total time spent on all ACTIVE exercising.
