Warrior Women’s Cross Country
Warrior Runners,
It is that time of year again!!! SUMMER MILES!!! Officially the season does not start until August 8th, but as you all know, the most important part of your cross country season this fall is this summer! The more miles you run this summer, the faster your times will be in the fall and the greater the chance that you will run injury free.
Attached are calendars for June, July and August. Keep track of how many miles you run. In order to earn a summer miles t-shirt, you need to run at least the following:
First year runners257 miles
Second year runners292 miles
Third year runners332 miles
Fourth year runners365 miles
To help you run your mileage, encourage you to get out on the roads and trails, and to get to know your teammates, we will be meeting in the new gym foyer 3 times a week to lift and run together. You should be running other days of the week as well as on your own or with friends!
Starting Tuesday June 7th
Tues, Wed, Thurs-7:00 a.m. lift weights and run
We will meet even if it rains!! Even if we can’t run, we can always lift!!
Important web-sites to join:
Team web-site
Facebook: Warrior Women’s Cross Country
Twitter: WashXC
This season we have four captains.You will be hearing from the captains throughout the summer. Contact them or me any time you have any questions.
Sarah Altemeier319-213-7374
Sophie Fox
Natasha Nichols319-432-2590
Hannah Scherman319-573-5801
I am very excited to be starting our season and can’t wait to run with you guys this summer!
Coach Nicol
cell: 319-430-0426
WEEK-BY-WEEK SUMMER MILEAGE PROGRESSION% Weekly Goal Mileage / 1st year runner / 2nd year runner / 3rd year runner / 4th year runner
Week 1 / 50% / 17 / 20 / 23 / 25
Week 2 / 60% / 21 / 24 / 27 / 30
Week 3 / 70% / 25 / 28 / 32 / 35
Week 4 / 50% / 17 / 20 / 23 / 25
Week 5 / 70% / 25 / 28 / 32 / 35
Week 6 / 80% / 28 / 32 / 36 / 40
Week 7 / 90% / 32 / 36 / 41 / 45
Week 8 / 70% / 25 / 28 / 32 / 35
Week 9 / 90% / 32 / 36 / 41 / 45
Week 10 / 100% / 35 / 40 / 45 / 50
Total summer mileage: / 257 / 292 / 332 / 365
4th Annual
WARRIOR WOMEN’S
XC CAMP
This summer we are going to end summer miles with an extreme camp at Lake McBride State Park!
When: noonTues Aug 2nd-noon Thurs Aug 4th
Where: Lake McBride State Park Modern Campsites
in Solon, IA
What: 2 days of training, team bonding, swimming
and tie-dying
Cost: $50 This will cover food, campsite, camp t-shirt
and tie-dying materials.
Please return to following to Coach Nicol by July 12th.
Make checks payable to: Warrior Cross Country
Mail checks to: Lisa Nicol
Washington HS
2205 Forest Dr. SE
Cedar Rapids, IA 52333
------
Name______t-shirt ______
Runners will need to follow these simple rules during camp:
- All runners need to follow the school’s good conduct policy. If not, parents
will be called immediately to pick up their runner from camp.
- No runner will be allowed to drive their own vehicle to/from camp.
- No runner will be allowed to leave camp unless they are picked up
by a parent/guardian.
Waiver by parent or guardian: In case of emergency I hereby authorize the staff of the Warrior Cross Country Camp to act for me according to their best judgment in any emergency requiring medical attention. I hereby waiver and release the camp from any and all liability for any injuries or illnesses incurred while at camp. I have no knowledge of any physical impairment that would be affected by the above named camper’s participation in the camp program as outlined in this brochure. No medical coverage is afforded for injuries while at the Warrior Cross Country Camp.
Parent/Guardian Signature ______Date ______
Run like a Warrior!