Running in the summer is one of those things that can simultaneously be the greatest and worst thing in the world. It’s 6pm and you still have a couple of hours of light for a trail run on the mountain before mountain lion feeding hour? Rad. You are on a once-in-a-lifetime vacation in Italy and your trip itinerary says 6am train ride to Florence for a full day of museum touring while your running schedule says mile repeats? Suddenly, running doesn’t seem as rad of an option.

For high school cross country runners, summer running is essential and yet an often overlooked component to the fall season. Building a mileage base and developing aerobic strength is important over the summer, and can give you a serious edge on your competitors and allow you to see big improvements in your own times. Logging miles over the summer not only prepares you for the more intense workouts and races come fall, but it gives you the strength to carry you through the season to championships season in November. Developing that weekly long run that consists of about 20% of your weekly mileage is so so so important over the summer. A proper summer training program is one that slowly increases mileage, volume, speed development and leaves you ready to ramp up the intensity stronger and injury-free come September. When you try to do all of this at once in the fall, or on the opposite side of things, burn yourself out doing hard workouts all summer, injuries and getting “flat” are usually the result.

RanMarin Summer Training Program in action

Of course, it is much easier to find motivation and purpose in summer running when you have a group to train with and a daily schedule to follow. This summer we started the RanMarin Summer Training program through the website RanMarin.com. It consists of an 8-week customized summer training program designed for athletes who will be entering their high school cross country season in the fall. It is a simple but potent program that has produced huge “jumps” for athletes that have followed it in the past. The nice thing about customized is that it works with each athlete’s past mileage, injuries, goals, and tricky summer work/vacation schedules to find a program that they can follow and use to improve. The training program also includes a weekly meeting that consists of a supervised trail run or workout with myself along with former Marin County running studs and RanMarin coaches Nicci Fish and Linda ‘Broderick’ Gill. It has been awesome to see kids commit to running over the summer and having fun in the process. We have been exploring new trails around Marin County, getting together for some group workouts, and even ran to Stinson Beach the other day from Kentfield. It has been a blast. We are in week 6 and I can vouch that are definitely some great Cross Country seasons that will be coming up this fall!

A handfull of the RanMarin group getting after some strides on the track

More info about the program can be found here: https://ranmarin.com/category/ranmarin-summer-training-program/

Julia and Sophie modeling the RanMarin tee

To purchase one of the awesome RanMarin t-shirts seen in the photos, email WeRanMarin@gmail.com! Did I mention they were made out of recycled water bottles in Guatemala?!

The RanMarin T-Shirt!

~Liz

Sign up for RanMarin’s Summer Training before the program begins by filling out an application and emailing WeRanMarin@gmail.com to confirm!

https://ranmarin.com/category/ranmarin-summer-training-program/

RANMARIN_SUMMER_TRAINING_APPLICATION

Fill it out and apply by June 2nd!

Email WeRanMarin@gmail.com to sign up for Ran Marin’s Summer Training Program before the June 2nd Deadline!

See more information below about the program designed by coaches and past MCAL athletes Linda Broderick Gill, Liz Gill, and Nicci Fish.

Interested in seeing huge improvements in your Cross Country times?

Want to get in shape for a fall sport?

Try RanMarin’s Summer Build-Up Program.

This 8-week summer training program will be customized for each individual athlete depending on their goals and running history. Whether you’re a returning state champion or an 8th grader looking to make the High School Cross Country team, a unique training schedule is customized for you. The summer build-up is designed to build a strong aerobic base over the summer which will allow you to transition into the fall and carry you through the Championship season. You will not only get a training program designed specifically for you, but will have one-on-one access to coaches who will answer any questions or make any alterations necessary throughout the course of the build-up. This program also includes the option of meeting at least once a week in a group to workout and run together!

Who Should Join:

This program is specifically beneficial for any high school student looking to improve over all fitness and start the fall athletic season ahead of the pack. Living in the Bay Area and Marin will help with the weekly meet-ups, but you can participate in this program from anywhere!

About The RanMarin Coaches:

Nicci Fish: In her senior year at Marin Catholic Nicci won the MCAL and North Coast Section meets, and placed 4th at the California state cross country meet. In track and field she went on to win the MCAL mile and two-mile events, and placed 10th in the two- mile at the California state track meet, with a PR of 10:50. In 2003 she was the first female high school finisher and 23rd overall in the Dipsea race. Nicci was recruited to run Division 1 at Columbia University where she received a BA in History. She went on to serve in the Peace Corps in Honduras as a health volunteer specializing in family nutrition and youth development.

Liz Gill: Liz Gill started running her junior year of high school at Branson and was able to improve senior year through a commitment to a summer and winter build-up. She was recruited to run Division 1 at Columbia University and after receiving a BA in English and Creative Writing, also competed a 5th year at the University of Southern California while pursuing a master’s in Journalism. Liz is in her 3rd year of working as an Assistant Cross Country and Distance Track Coach at Branson High School. During her time as a coach, Liz has been a part of a program that has produced 3 consecutive individual MCAL titles in Cross Country, 2nd and 3rd place showings at MCAL Cross Country Meet for the Girls team, and individual MCAL and Class A Championship titles in Track. In addition to coaching, she has leadership experience working as a Backpacking/Volcano Boarding Guide in Central America. She is currently on track for a MS in Exercise Science/Kinesiology.

Linda Broderick Gill: Linda is currently a Marin Catholic High School Cross country coach. She is a USATF Certified Level 1 coach. She was the Head Cross Country Coach at The Branson School for six years and has been a Track distance coach for nine years. She was a volunteer cross country and track coach at Marin Catholic for one year. She was an assistant cross country and track coach at Drake High School for one and a half years. Linda competed in Cross Country and Track at Tamalpais HS and she won the CIF State mile in 1976. She went on to become a national class runner at UCLA. A highlight was being part of the UCLA Track and Field National Championship Team in 1977. Ms. Broderick Gill holds a Bachelor’s Degree in Economics from UCLA.

What’s Included:

You get 8 weeks of summer training and daily access to coaches via email. You will also have the option of meeting with the coaches once a week for supervised runs or workouts. Participants will be included in a larger network of runners to workout and train with over the summer! You’ll also get a sweet RanMarin t-shirt!

Athlete Testimonials:

Check out the athletes below who have followed this build-up over summer or winter and seen dramatic improvements in their times and places the following season:

ATHLETES:

Rory Kuykendall
Sir Francis Drake HS
University of Montana/Chico State (D1/D2)
2001 Cross Country
1st place MCAL Championships
2nd place North Coast Section Championship Div lV New course record
3rd place CIF State Cross Country Meet Div lV
2002 Track
1600m 4:29.1
3200m 9:24.33 (previous PR 10:08)
3rd place NCS Meet of Champions 3200m
CIF State Championship Meet 3200m 24th place

Nicci Fish
Marin Catholic HS
Columbia University (D1)
2002 Cross Country
1st place MCAL Championships
1st place North Coast Section Championship Div lV
4th place CIF State Cross Country Championship Div lV (finished 35th in 2001)
Track 2003
1600m 5:08.7 (previous PR 6:00)
3200m 10:50.84 (previous PR 12:30)
1st place MCAL Championships 1600m
1st place MCAL Championships 3200m
4th place NCS Meet of Champions 3200m
10th place CIF State Championship Meet 3200m

Liz Gill
Branson HS
Columbia University (D1), 5th year USC (D1)
2003 Cross Country
2nd place North Coast Championship Div V
4th place CIF State Cross Country Championship Div V (2002 31st place)
2004 Track
800m 2:23.46
1600m 5:12.44 (previous PR 5:30)
3200m 11:13
2nd place MCAL Championships 800m
2nd place MCAL Championships 3200m
1st place NCS Class A Championships
10th place NCS Meet of Champions

Terrence Bennett
Branson HS
2005 Cross Country
5th place North Coast Championship Div V
26th place CIF State Cross Country Championship Div V (2004 50th place)
2006 Track
3200m 10:02.97 (previous PR 10:21.37)
5th place MCAL Championships 3200m
2nd place NCS Class A Championships 3200m
17th place NCS Meet of Champions 3200m

Steven Iglehart
Branson HS
Columbia University (D1)
2008 Cross Country
1st place North Coast Section Championship Div V
2nd place CIF State Cross Country Championship Div V Div 5 (2007 47th place)
2009 Track
1600m 4:29.79
3200m 9:20.95 (previous PR 9:34.8)
2nd place MCAL Championships 3200m
1st place NCS Class A Championships 3200m
6th place NCS Meet of Champions 3200m

Jenna Harris
Branson High School
2010 Track
400m 60.96
800m 2:20.05   (previous PR 2:30.8)
2nd place MCAL Championships 400m
3rd place MCAL Championships 800m
1st place NCS Class A Championships 800m
11th place NCS Meet of Champions 800m

Julia Maxwell
Branson High School
2012 Track
1600m 4:57.33 (previous PR 5:16.44)
3200m 10:27.99 (previous PR 11:30.50)

When does the Summer Build-Up Start:
June 11th-August 11th (excludes the week of 4th of July)
Cost: $200

Have any questions or want to sign up?? Email WeRanMarin@gmail.com. We look forward to hearing from you!!

Interested in seeing huge improvements in your Cross Country times?

Want to get in shape for a fall sport?

Try RanMarin’s Summer Build-Up Program.

This 8-week summer training program will be customized for each individual athlete depending on their goals and running history. Whether you’re a returning state champion or an 8th grader looking to make the High School Cross Country team, a unique training schedule is customized for you. The summer build-up is designed to build a strong aerobic base over the summer which will allow you to transition into the fall and carry you through the Championship season. You will not only get a training program designed specifically for you, but will have one-on-one access to coaches who will answer any questions or make any alterations necessary throughout the course of the build-up. This program also includes the option of meeting at least once a week in a group to workout and run together!

Who Should Join:

This program is specifically beneficial for any high school student looking to improve over all fitness and start the fall athletic season ahead of the pack. Living in the Bay Area and Marin will help with the weekly meet-ups, but you can participate in this program from anywhere!

About The RanMarin Coaches:

Nicci Fish: In her senior year at Marin Catholic Nicci won the MCAL and North Coast Section meets, and placed 4th at the California state cross country meet. In track and field she went on to win the MCAL mile and two-mile events, and placed 10th in the two- mile at the California state track meet, with a PR of 10:50. In 2003 she was the first female high school finisher and 23rd overall in the Dipsea race. Nicci was recruited to run Division 1 at Columbia University where she received a BA in History. She went on to serve in the Peace Corps in Honduras as a health volunteer specializing in family nutrition and youth development.

Liz Gill: Liz Gill started running her junior year of high school at Branson and was able to improve senior year through a commitment to a summer and winter build-up. She was recruited to run Division 1 at Columbia University and after receiving a BA in English and Creative Writing, also competed a 5th year at the University of Southern California while pursuing a master’s in Journalism. Liz is in her 3rd year of working as an Assistant Cross Country and Distance Track Coach at Branson High School. During her time as a coach, Liz has been a part of a program that has produced 3 consecutive individual MCAL titles in Cross Country, 2nd and 3rd place showings at MCAL Cross Country Meet for the Girls team, and individual MCAL and Class A Championship titles in Track. In addition to coaching, she has leadership experience working as a Backpacking/Volcano Boarding Guide in Central America. She is currently on track for a MS in Exercise Science/Kinesiology.

Helping with the development of the training programs:

Linda Broderick Gill is currently a Marin Catholic High School Cross country coach. She is a USATF Certified Level 1 coach. Linda was the was the Head Cross Country Coach at The Branson School for six years and a Track distance coach for nine years. She was a volunteer cross country and track coach at Marin Catholic for one year. She was an assistant cross country and track coach at Drake High School for one and a half years. Linda competed in Cross Country and Track at Tamalpais HS and she won the CIF State mile in 1976. She went on to become a national class runner at UCLA. A highlight was being part of the UCLA Track and Field National Championship Team in 1977. Ms. Broderick Gill holds a Bachelor’s Degree in Economics from UCLA.

What’s Included:

You get 8 weeks of summer training and daily access to coaches via email. You will also have the option of meeting with the coaches once a week for supervised runs or workouts. Participants will be included in a larger network of runners to workout and train with over the summer! You’ll also get a sweet RanMarin t-shirt!

Athlete Testimonials:

Check out the athletes below who have followed this build-up over summer or winter and seen dramatic improvements in their times and places the following season:

ATHLETES:

Rory Kuykendall
Sir Francis Drake HS
University of Montana/Chico State (D1/D2)
2001 Cross Country
1st place MCAL Championships
2nd place North Coast Section Championship Div lV New course record
3rd place CIF State Cross Country Meet Div lV
2002 Track
1600m 4:29.1
3200m 9:24.33 (previous PR 10:08)
3rd place NCS Meet of Champions 3200m
CIF State Championship Meet 3200m 24th place

Nicci Fish
Marin Catholic HS
Columbia University (D1)
2002 Cross Country
1st place MCAL Championships
1st place North Coast Section Championship Div lV
4th place CIF State Cross Country Championship Div lV (finished 35th in 2001)
Track 2003
1600m 5:08.7 (previous PR 6:00)
3200m 10:50.84 (previous PR 12:30)
1st place MCAL Championships 1600m
1st place MCAL Championships 3200m
4th place NCS Meet of Champions 3200m
10th place CIF State Championship Meet 3200m

Liz Gill
Branson HS
Columbia University (D1), 5th year USC (D1)
2003 Cross Country
2nd place North Coast Championship Div V
4th place CIF State Cross Country Championship Div V (2002 31st place)
2004 Track
800m 2:23.46
1600m 5:12.44 (previous PR 5:30)
3200m 11:13
2nd place MCAL Championships 800m
2nd place MCAL Championships 3200m
1st place NCS Class A Championships
10th place NCS Meet of Champions

Terrence Bennett
Branson HS
2005 Cross Country
5th place North Coast Championship Div V
26th place CIF State Cross Country Championship Div V (2004 50th place)
2006 Track
3200m 10:02.97 (previous PR 10:21.37)
5th place MCAL Championships 3200m
2nd place NCS Class A Championships 3200m
17th place NCS Meet of Champions 3200m

Steven Iglehart
Branson HS
Columbia University (D1)
2008 Cross Country
1st place North Coast Section Championship Div V
2nd place CIF State Cross Country Championship Div V Div 5 (2007 47th place)
2009 Track
1600m 4:29.79
3200m 9:20.95 (previous PR 9:34.8)
2nd place MCAL Championships 3200m
1st place NCS Class A Championships 3200m
6th place NCS Meet of Champions 3200m

Jenna Harris
Branson High School
2010 Track
400m 60.96
800m 2:20.05   (previous PR 2:30.8)
2nd place MCAL Championships 400m
3rd place MCAL Championships 800m
1st place NCS Class A Championships 800m
11th place NCS Meet of Champions 800m

Lauren Polansky
Branson High School
2009 Track
100m 12.8
200m 26.9
400m 58.6
Julia Maxwell      Winter Build-Up
Branson High School
2012 Track
1600m 4:57.33 (previous PR 5:16.44)
3200m 10:42.50 (previous PR 11:30.50)

When does the Summer Build-Up Start:
June 11th-August 11th (excludes the week of 4th of July)
Cost: $200

Have any questions or want to sign up?? Email WeRanMarin@gmail.com. We look forward to hearing from you!!