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CROSS COUNTRY SUMMER CAMP RUNNER______
Camp cost is $110.00 payable to Hudsonville Cross Country and Due by Wednesday August 12th. If you participated in the pop bottle collections, your payment will be lower. If you cannot pay until after camp I can handle that too. Also turn in the Camp Forms when you are dropped off at camp.
WHAT TO BRING TO CROSS COUNTRY CAMP 2015
1. Bedding: sheets, pillow
2. Bath towels (2-3)
3. Flip flops or sandals
4. Bathing suit, suntan lotion, beach towels, etc. Bathing suit should be one that mom and dad are ok with you wearing.
5. Running clothes:
a. two pairs of running shoes (if you have two shoes)
b. 3-5 pairs of shorts
c. several tops
d. lots of pairs of socks (8-10)
e. hat or bandana
f. WATCH
g. WATER BOTTLE
6. Bug spray
7. Flashlight
8. Toiletries: soap, shampoo, bath towels, toothpaste and toothbrush, deodorant, etc.
9. Some warm clothes for the morning and evening.
10. Board games, cards, etc. for inside games in case it rains. Favorite Inspirational Videos.
11. Suggested to bring a journal to write in every night.
12. Old newspapers to dry out shoes in case it rains
13. Umbrella
14. FYI, there are no air conditioners in the cabins, but there are fans.
No MP-3 players, cell phones, etc. or other devices that will isolate you from your teammates.
Cell phones will be collected by the coach and used as a “Need Be” basis.
TENTATIVE SCHEDULE
August 12-14, 2015
IF YOU HAVE FOOD ALLERGIES, PLEASE LET ME KNOW ASAP!!!!
You will need to be dropped off at camp by 9:30 am, no later. There are directions at the end of this itinerary. You can talk to other parents and car pool down OR I can take 3-4 runners with me in the school van. Let me know if you need a ride. Must fill out Camp Forms and turn them into me at camp. We can also take a school bus if need be.
9:30am *Introduction of coach’s family and parent helpers
*Location of important areas
a. bathrooms
b. beach
c. kitchen
d. cabins
*Cabin Assignments and responsibility. 16 runners to large cabin, 10 runners in each
smaller cabin.
* Camp buddy assignments and cabin assignments
+ keep track of your items
+ keep things picked up and keep areas (bathroom) neat
+ if you see something that needs to be done volunteer to do so
+ ask to help
* Chaperones: ______
Camp expectations: behavior, be on time, no napping, lights out at 11:00, stay in cabins..no midnight excursions, no guys by or in the girls’ cabins and no girls by or in the guys’ cabins. We are guest at the camp and I expect we all have the respect and manners to show Eagle Pride. Coach’s discretion for discipline, which may involve being sent home.
Unpack – explore - get to know your teammates.
* Before a workout, I will say, “ready to run?” and you will say, Ready to Run! Creates a confidence in what we are doing.
~ 10:45am Workout: 400m (600m) Repeats. + Core workout: Stage one and two.
12:30pm *Lunch.
Coaches will “educate” the team on proper nutrition and each runner will then apply this information to their lunch. Yes, you may have to try something you “say” you don’t like.
* clean up kitchen. This is done by camp buddies. Each meal is the team’s responsibility to put food away, clean tables, and do the dishes.
2:00 Time to Get to Know your camp buddy. Team meeting. _topic ????______
[watch interview with Garett, or Karlie, or Alex Berends]
+ Conversation questions. Give 15-20 minutes to go somewhere and talk.
+ team activity: ?????leadership, what does it mean to be a team player, what do you have to
offer to the team’s success?
4:00 * Free time
5:00 Triathalon: canoe around lake, Swim to buoy, run to end of gravel road and back.
6:30 Dinner: Parents provide….runners clean up
9:00 Team activity: “Butt” musical chairs, other team bonding games.
11:00 Lights out
Daily Activity: Thursday
7:30am – 8:00 am morning run 30:00 + stretching
8:15am -8:45am Breakfast:
8:45-9:15 am Team meeting: Mental toughness, self-esteem, video? How to run races, terrain, etc.
9:15am – 10:15 Team building activity, free time afterward: BLIND FOLD AROUND CAMP. Then
Frisbee relay…….______
11:00 – 12:00 Lunch: cold cut sandwiches or PB & J, lettuce, tomato slices, fruit (apple slices, strawberries, grapes) , vegetables (carrots, broccoli, red peppers), pretzels, juice, milk, water.
12:00-2:00 Free time: “how to canoe lessons” if needed
*2:00-4:00 Interval workout: mile repeats (2x2 mile) + striders: Easy run to gravel road with water bottles. Focus on breathing, running tall, heels to butt and quickness.
4:00-6:00 Beach Day swim, canoe
6:30-7:30 Supper and dessert…
7:30-8:00 Team meeting; Topics ______
8:00-10:00 Movie night: McFarland USA, or Personal Best Or Town of Runners (about an
Ethiopean teenager training)
Popcorn, snacks
OR CAMP FIRE: S’MORES
*PACK UP CABIN AS MUCH AS POSSIBLE*
11:00 Lights out.
Daily Activity: Friday
8:00am - 8:30am Breakfast:
8:30 am Long run 10 miles
11:30 (following triathalon) Lunch
1:00 Finish packing, cleaning cabins, kitchen, bathrooms etc.
2:00 Pick up by mom or dad.
DIRECTIONS TO CAMP: ~45:00 from Hudsonville
Address: 189 – 126th Ave Wayland, MI 49348
From Grand Rapids:Take 131 South to the Bradley/Hopkins exit(#61). Turn left onto 129th Ave (M-179). Take 129th to 6th. Turn right onto 6th and take to end. Turn left onto 126th Ave. The camp will be on the north side (LEFT) of the road about 1.5 miles.
Form A-1 Permission Form
Hudsonville Public Schools
Girls Cross Country Camp
We give permission for our daughter ______to
PLEASE PRINT
Participate in the Cross Country Summer Camp. I(we) give coach Kevin Conkel permission to apply medical attention to our daughter if needed, which includes admitting to an ER or hospital.
We confirm that our daughter has had an athletic physical and that form is on file in the Athletic Office.
We realize the Cross Country Summer Camp is not a direct association with Hudsonville High School Cross Country Team. If our daughter chooses not to go to camp, it does not have any bearing on being on the team. Certain requirements and expectations are needed for the health and safety of each participant.
Phone numbers where parents can be reached during the week of camp, August 12th-16th .
______
Other adults and phone numbers to be called in case of an emergency:
Name ______phone # ______
Name ______phone # ______
Signature: ______
Printed Name: ______
Date: ______
Form A-2 Permission Form Athlete’s name: ______
Hudsonville Public Schools
Girls Cross Country Camp
Medical Release Form
Existing Medical Conditions for your daughter: (include asthma, allergies, drug allergies, current medications, and any other medical conditions and concerns the coach should be aware of )
______
______
______
Primary Care Physician: ______
Phone number: ______
We also give permission for the Girls Cross-Country coach Kevin Conkel to seek treatment for our daughter in the event that such treatment becomes necessary.
Parent Signature: ______
Parent Printed Name: ______
Date: ______
PHOTOCOPY OF INSURANCE CARD FOR EMERGENCIES (below or attached)