June 12, 2012
Conard Cross Country 2012
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Summer Training Schedules
You are receiving a training schedule based on your current abilities. Please stick with what it says and do not try to ‘run up’ to a higher-level schedule or ‘run down’ to a lower schedule. If you feel that you are not being challenged enough, call Coach Pro and we can discuss moving you up or modifying your schedule appropriately.
You need to run all summer! Those who do not will have at least one injury and a painful start to the season! Guaranteed!
Try to get up to the Reservoir as much as possible this summer! If you can call one another or contact through the facebook page, that would be great to get groups running together if possible! We want you to be comfortable running off road on trails – most of your races will be like that!
PMA
Positive Mental Attitude – Be positive! When things aren’t so easy, when it’s too hot or the training seems too hard, focus on how great your season will be due to the hard work and efforts of preparation over the summer months (or run in the evening!). Turn a tough situation into a learning experience and remember to smile! Running is fun!
Equipment
Make sure you have a new set of running shoes for the summer. You will also need a new pair at the beginning of the season – they only last 3 months with everyday running! If this is a hardship, please talk to a coach about a scholarship program. Yes – having new shoes each 3 months is that important!
Hydration
It is absolutely imperative that you drink fluid (Gatorade, Powerade & Water) over the summer as you train! You need to keep drinking these fluids all day everyday to stay hydrated, it is not an instant process, but a maintained practice to be effective!
Sunscreen!!
Make sure you wear sunscreen throughout the summer as you train! Tans are nice, but cancer in young adults who did not wear enough protection is increasing rapidly as recent statistics show!
Nutrition
Please try to eat as healthy as possible throughout the summer! You will run and recover as well as you eat! You will be running more than you probably have lately, so make sure to eat enough for the extra calories that you burn throughout the summer!
Running Camp
If you would like information about attending Nike’s Green Mountain Running Camp at the end of the summer, please see Coach Pro for more info! It’s an awesome way to end your summer training and be prepared for the start of the season!
Start of the Season
1st Day of Practice is Saturday August 25th 2012 @ Conard HS.
Expectations for the Season
It is expected that unless you are injured, that you will complete the run or workout each and every day of practice that the coaches assign to you. Skipped practices are not tolerated and have consequences and a skipped meet will mean dismissal from the team.
This is a Varsity level sport, not a club or a fitness group. If you have no intentions of competing, the Cross Country team is not for you. If that is your intention, you can set up a running routine with the fitness center and Coach Moffo.
Captains for 2012 Team
Boys:Andrew Bertini, Evan Ferguson – Hull, Teddy Monyak, Brendon Rossmeisl
Girls:Caroline Buyak, Meghan Sullivan, Amanda Jin – Corcoran
If you have any questions please email Coach Pro, Coach Ford or Coach Hadra!
(860) 874-4559