CarsonDistance

MPH🏃💪NOGRITNOPEARL

[Jesse C. Carson High School Athletics @CarsonAthletics]

Go Cougars! @JCHSBoosterClub @JCHSCougars @mikelondonpost3 @CarsonDistance

[mike london @mikelondonpost3]

Central Cabarrus girls won 45-24 vs Carson. Freshman Rylee Hedrick scored 13 for Cougars. Julia Burleson 7, Laila Furr 4

[Carson Baseball @CarsonCougz]

Who you are when no one is watching says everything about you. Who you are SOME of the time is who you are ALL of the time.

[Carson Baseball @CarsonCougz]

Proud of this dude. Talented player, and an even better person and student.

[Carson Baseball @CarsonCougz]

It’s been fun to watch this guy go about it the right way. To say we are proud of @NolanTovornik is an understatement.

[mike london @mikelondonpost3]

Congrats to Carson boys cross country on third place finish in 3A State Championships.

[Lauren West @LaurenWest1224]

Some big wins tonight for our Men's soccer program! Both JV and Varsity defeated Concord 3-1 on the road. This was a huge boost for the program after several devastating losses. I am super proud of how both teams perservered! #CarsonSoccer #WeAreCarson #Believe

[mike london @mikelondonpost3]

LN Charter girls won SPC cross country championship, Frank Liske Park. South Rowan 2nd, Carson 3rd.
LNC's Lily Yampolsky 19:57 won. NWC's Gatsby Goode 2nd. East's Sadie Featherstone 3rd. Carson's Emily Landaverde 4th, Julia Burleson 7th. Madison Beaver 8th was top South runner.

[Carson Soccer @Carson_Cougars]

Carson defeats Concord 3-1 in a barn burner! Awesome play all around between both teams! Jeffrey Moreno (2) and Diego Campuzano with the goals. #Believe #WeAreCarson @mikelondonpost3 @RSSNCAthletics @CarsonAthletics

[mike london @mikelondonpost3]

Carson boys won SPC cross country championship with score of 33. 2-3-6-8-14.
Jorge Clemente-Garcia, Bricen Burleson, James Anderson, Connor Price, Eric Gillis
South Rowan 2nd 48. 1-5-9-13-20.
Eli Julian won in 16:12.
Grayson Cromer, Ethan Overby, Brian Hickman, Garrison Raper.

[mike london @mikelondonpost3]

JV football
West Rowan won 27-14 vs. Central Cabarrus.
Cooper Martin 3 TDs.
Jalen Moten threw a TD pass to Brennon Stevenson.

[mike london @mikelondonpost3]

Carson boys were 2-3-4-5-9 and also 10 to win Rowan County cross country team championship.
South's Eli Julian was individual winner in 16:10. South had 4 in the top 11. West's Ethan Wilson 7th. Salisbury soccer phenom Abdul Eliwa 12th.

[CarsonDistance @CarsonDistance]

High school cross country: Stout start for Carson girls https://t.co/02hbM5Opev

[Steve Magness @stevemagness]

Consistently good beats occasionally great.

[CarsonDistance @CarsonDistance]

Congrats to the both the boys and girls Carson XC teams for winning the pre-county meet yesterday at Dan Nic! 1st race out of the way, now time to grind. #mph @CarsonAthletics @salisburypost

[mike london @mikelondonpost3]

Carson boys won Rowan Pre-County meet at Dan Nicholas. 2-3-6-9-10 for Cougars, led by Jorge Clemente-Garcia (2nd in 17:29) and Eric Gillis (3rd in 17:43). South's Eli Julian won in 17:11. Raiders had 4 of the top 7 and finished 2nd. That should be a good battle all season.

[mike london @mikelondonpost3]

Carson's Emily Landaverde won the Pre-County Cross Country Meet at Dan Nicholas. Carson girls had 4 in the top 10 and won the team scoring. East was second and South third. West's Katie Roberts was 2nd individually.

[CarsonDistance @CarsonDistance]

I just entered for a chance to go to the #FandomParty in San Diego @getfandom https://t.co/6GIE0Nk7TN

[CarsonDistance @CarsonDistance]

I just entered for a chance to go to the #FandomParty in San Diego @getfandom

[Jay Johnson @coachjayjohnson]

How to use Progression Runs In Cross Country (rather than Threshold Runs)

Rationale

I love progression runs for three reasons...

1. They’re a great way to build the aerobic engine.

2. They’re fun for your athletes because they’ll be running fast at the end of the workout.

3. To properly execute these workouts and run progressively faster as the workout goes on, your athletes will need to be running by feel.

And it's my experience that progression runs are easier to teach athletes than threshold runs.

Threshold runs for cross country runners are fine, but as John Sipple, the boys coach at Downers Grove North (IL), a coach who has had a team finish fourth at NXN, told me, "It's hard to get high school kids to learn how to run threshold runs properly."

Trust me on this: lots of progression runs during the year, where athletes finish saying, "I could have run a few more minutes" will build the aerobic engine just as well as a weekly threshold run will.

Frequency

These workouts can be done every other week in the first month or two of the summer. In the past years I’ve replaced some long runs during the competitive season (September-December) with progression runs for the simple reason that kids get a great aerobic stimulus, they have fun, and their legs are fresher 48 hours after the run.

Distance or Time

Progression runs can be as short as 15 minutes or as long as 60 minutes, but for the majority of your runners, they’ll be between 20 and 30 minutes. We’ll always run for time and not distance.

Intensity

The instructions will be to start at a steady pace, and then speed up. For a 20-minute progression run you’ll write...

10 min steady, 5 min a touch faster, 5 min faster but controlled.

A 15-minute progression run might be the assignment for a new runner, yet an upperclassman might have a 30-minute progression run.

Here’s five different progression run assignments:

15 min: 5 min steady, 5 min a touch faster, 5 min fast but controlled

20 min: 10 min steady, 5 min a touch faster, 5 min faster but controlled

25 min: 10 min steady, 5 min a touch faster, 5 min a touch faster, 5 min faster but controlled

30 min: 10 min steady, 10 min a touch faster, 5 min a touch faster, 5 min faster but controlled

35 min: 10 min steady, 10 min a touch faster, 5 min a touch faster, 5 min a touch faster, 5 min faster but controlled

Farther or Faster (or both)

All the athlete needs to say when they finish the workout is that they could have run a little farther at the final pace. The young athlete needs to be able to say they had 2-3 minutes, while older athletes should have had 5 minutes more in them when they finish. Why is this important? Because the most common mistake athletes make with progression runs are...

Common Mistake

The most common mistake is that athletes let the progression run turn into a race. That’s a problem because a young athlete, whose longest race distance is 5k, should not be running a 3-5 mile race in practice. But if they pay attention to how this workout is worded, with the last segment being “5 min faster but controlled” they’ll be fine. So long as they’re finishing the workout at a controlled pace, you can both be sure that it wasn’t a race effort.

If an athlete accidentally runs too hard in a progression run and it becomes a race, simply make sure to give them one more day of recovery. That should allow them enough time to fully recover and be ready for the next workout.