2012 CHARDON GIRLS’ CROSS COUNTRY
SUMMER WORKOUT INFORMATION
“Teamwork Makes the Dream Work!”
I. Summer Conditioning
Voluntary summer conditioning sessions begin on Monday, June 25th (7:30am-9:30) at the high school. These conditioning sessions will be run at the high school on Monday, Wednesday, and Friday mornings throughout the summer until our first official practice date (Mon. Aug. 6th). Although these sessions are not mandatory, it is recommended that you attend as many of these as possible. Summer conditioning is essential to having success in the fall. You are expected to complete summer “base” mileage before our first practice.
II. Logging Summer Mileage
Because summer running is so important, I am asking that you log your running mileage on eTRaXC. eTRaXC (www.etraxc.com) is an online service for recording and tracking distance training. For new users, I will e-mail you a user name and password so that you may enter your daily mileage. If you are a current user, your password remains the same. By using this site, I will be able to monitor the team’s running. This is a TEAM BUILDING site. For those of you expecting to run next fall, I will expect you to use this site by logging your mileage. If you don’t log your mileage, I will assume that you will not be running next fall.
III. First OHSAA Recognized Practice
Our first “official” practice will be held Monday, August 6st at 7am at Chardon High School. These practices are mandatory and will last 2 hours the first two weeks. The two hour summer practices (weeks of 8/6 & 8/13) will run from 7:00am-9:00am. I have included a tentative schedule with dates, times, and locations of our practices and meets.
IV. Physical Exams (new form for 2012) / Emergency Medical Forms
You must have a current physical exam before you may begin practice on August 6st. In addition, please bring the completed Emergency Medical Release and Insurance Form to the first practice. All of these forms are available on the Chardon School District’s website. As a service to CHS athletes, Precision Orthopedics will be giving reduced cost ($20) sports physicals on June 19th (5:00-8:00pm). Call 285-4999 for an appointment.
V. Time Trial / Varsity Point Incentives
As an incentive for runners to prepare over the summer for the ’12 season, I will be offering varsity point incentives based on the results of a 5k time trial which will be run at CHS on August 8th. Points will be awarded based on time standards that will take into consideration a runner’s experience. Please note: All runners must run a 5k time of 30:00 or faster to be eligible to run in a meet. This standard was created not as a barrier but rather as an incentive to prepare over the summer for the upcoming season.
Please feel free to contact me with any questions or concerns. If you know other girls who may be interested in running next fall, please share this information with them.
Coach Mike Combs e-mail:
Home Phone: (440) 834-1008 Cell Phone: (440) 552- 8546