The Running Vikings

July 13, 2025

Another week of summer training completed. This week we start building up some more into what the cross country season will be like. This coming Saturday July 19th we will be running at Taylor Mountain. I will be sending out a meet up location later this week via our Whatsapp. For those athletes that are not on whatsapp yet, let's get you in there. We will then later meet at Scandia at 12pm for mini golf. You do not need to come to the run to come to mini golf. As always feel free to reach out with any questions.

Upcoming Dates:

  • July 19th - Taylor Mountain at 8:30 am. Mini Golf at Scandia at 12:00pm
  • July 26th - Salmon Creek Beach Run and Picnic 
  • August 2nd - Headlands Run and San Francisco Adventure
  • August 11th - First Week of Practice

SportsNet Clearance:

By August 11th all athletes need to be cleared in SportsNet in order to be able to participate in practice. Information can be found here: https://mhs.srcschools.org/athletics/hsathletics

Summer Training:

As we progress through this summer and through summer training we are going to start progressing into our workout sequence of training. Along with run training it is important to keep in mind Strength Training as well. Strength training is not about building strong muscles for runners, it is all about injury prevention. And no one wants to get hurt. Strength training is connected in the link below. 

XCStats: 

We do much of our communication through XCStats. Please have your athlete Sign up and Add all parents and Guardians to their profile along with your emails. This is how we send out weekly newsletters and important texts. https://www.vikingxc.com/resources/documents/start_with_xcstats.pdf

Case Study 

Case Studies are a great way for both athletes and coaches to learn. Every coach and every athlete is not perfect. No training fits all. But we can all live and learn from other athletes and other coaches.

Case Study 1:
Male - 22 years old
10 weeks out from goal race - 5000m
30 Threshold workouts (Often as double threshold)
8 Mile Pace Workouts
2 Race Pace Workouts

Result - 12:45.27 American Record

What are the take-aways?

  1. Importance of threshold training - Improves Lactate (what slows you down) Clearance, Boosts Aerobic Capacity, Raises Lactate Threshold (The limit).
  2. Lack of goal pace workouts - We need to take time off after a race. Why, because it is a major toll on our body. With Goal Pace workouts you are running your goal pace for just as long or maybe even longer but with rest. BUT you are also NOT doing this on a taper so it does take just as much of a toll.
  3. Above and below - Running workouts slower than goal pace allows you to build that endurance, allows you to do also much more work. Running faster than goal pace like mile pace helps dial in that neural muscular connection.

Consistent and control is the goal.

July 6, 2025

As we get everyone up on XCStats and Parents up on XCStats, Athletes please share this with your parents and guardians. We are up to 9 new freshman boys! How exciting! If you have friends that would like to give XC a try, have them come out to our summer practice!

Upcoming Dates:

  • July 7th - Bob Shor Summer Series
  • July 19th - Taylor Mountain at 8:30 am. Mini Golf at Scandia at 12:00pm
  • July 26th - Salmon Creek Beach Run and Picnic 
  • August 2nd - Headlands Run and San Francisco Adventure
  • August 11th - First Week of Practice

XCStats: 

We do much of our communication through XCStats. Please have your athlete Sign up and Add all parents and Guardians to their profile along with your emails. This is how we send out weekly newsletters and important texts. https://www.vikingxc.com/resources/documents/start_with_xcstats.pdf

Kenwood Footrace:

We had several past and present Montgomery athletes race at Kenwood! Way to go! (Did I miss anyone?)

  • 3k
    • Elliot Larsen 11:00 4th overall
    • Lucas Morthole (Alumni) 12:58 24th overall
    • Cora Morthole 12:58 25th overall
    • Lucas Estrade (Alumni) 14:47 54th overall
  • 10k
    • Hanne Thomsen (Alumni) 36:34  4th overall
    • Oliver Haupt 38:12 7th Overall
    • Seelah Kittelstrom (Alumni) 38:48 9th overall
    • Max Azevedo (Alumni) 39:11 11th overall
    • Bodhi Finnerty (Alumni) 39:19 12th overall
    • Sydney Stroud (Alumni) 53:19 130th overall

SportsNet Clearance:

By August 11th all athletes need to be cleared in SportsNet in order to be able to participate in practice. Information can be found here: https://mhs.srcschools.org/athletics/hsathletics

Our Summer Goal:

Building a Strong Aerobic Base
What it is: Developing endurance through consistent, moderate-paced running.
Why it matters:

  • A strong aerobic base increases the body’s ability to use oxygen efficiently
  • It helps prevent injury by strengthening muscles, tendons, and ligaments.
  • This base allows athletes to handle higher-intensity workouts later in the season without burnout.