1. The races for the fall will be won in the summer. 5. Proper Choices A. Sleep 8 hours a night B. Eat 50% carbos 30% protein 20% fat C.

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1 Episcopal Academy Varsity and JV Cross Country The races for the fall will be won in the summer. 2. Team Goal Win the league 3. Individual Goal Run to your potential 4. Cross Country is a team sport 5. Proper Choices A. Sleep 8 hours a night B. Eat 50% carbos 30% protein 20% fat C. Hydrate 6. Summer Workout A. Speed and hill workouts B. Tempo runs C. Strides D. Easy runs 7. Communication A. Mr Farrell - Farrell@ea1785.org B. Coach Herman therman@ea1785.org 8. Stretch stretch stretch 9. Meet 4-5 times a week at school Every Monday(5pm), Tuesday(7:30am), Wednesday(5pm) and Thursday(7:30am) and some Saturdays(9 am) from June 13 th -July30.

2 The races for the fall are won in the summer Mr. Frank McAlpin There is no question that the success of a cross-country team will be determined by the amount of work that the team puts in over the summer. The team members must dedicate themselves to working hard and making sound decisions through the summer so that we are as prepared as possible for the upcoming season. I do not measure success as the win loss record of the team. There is a good amount of talent returning from last year so we may be able to win meets even if we do not train hard in the summer. We may win meets, but we will not achieve at a level we are capable of and we will not win the league, unless we push ourselves this summer. Our team goal is to win the league and your personal goal should be to run to your potential. We will not achieve either of these goals, unless we train hard in the summer. Cross country may be called an individual sport, but we know better. We can all reach for higher levels with competition around us. This competition will bring out the best in all of us, but it takes a total team effort. We also need to make good choices. We need to get the proper amount of rest over the summer and through the fall. You should strive to get an average of at least 8 hours of sleep a night. This takes discipline. Many of you will be busy, but you have to be disciplined and get to bed at a reasonable hour. It is also very important to eat and drink properly. It will be very warm this summer, so you must drink water and gatorade throughout the day. Try to sip these fluids throughout the day, instead of drinking quantities every couple of hours. Stay away from caffeine because it will make you dehydrated. It will help to dehydrate you as opposed to keeping you hydrated. You also need to be conscious of your diet. You need to eat a balanced diet that contains roughly 50% carbohydrates, 30% protein and 20 % fat. You will be working hard and you need to get the proper foods in your body so that you can recover quicker. Make sure you eat low fat protein. White meats and fish are good sources of protein. If you enjoy fast food, do not super-size your orders and go only once a week. If you go more than once a week then eat the grilled chicken the second time you go. I have put together a program for the summer. My goal is for you to come back strong from your summer workouts. There is nothing like that feeling of being totally prepared when you step up to the starting line. That is the feeling I want you to have when you come back in the fall. I have tried to put together a variety of workouts so that you will not get bored. You will see from the workouts that there is not a run longer than 1 hour. Your workouts will be broken down into: easy days, tempo days and speed days. I am hoping you can find a place like Haverford College to do an easy run with some strides on uneven terrain. This will get you use to running on a grassy surface and ready for the fall. I would like you to stay in touch by over the summer. My is Farrell@ea1785.org.

3 Summer workout May 30 June 5 Tues-10 minute warm-up, 6x30 sec. Hills, 10 minute warm down Wed-20 minute easy run Thur-30 minute easy run Fri-off Sat-30 minute easy run-6x150m striders after run-85% Sun-30 minute easy run June 6-12 Tues-10 minute easy, 6x30 sec hard/30 sec easy, 10 minute warm down Wed-25 minute easy run Thur-10 minute warm-up, 12 minute tempo, 10 minute warm down Fri- off Sat- 30 minute easy run-8x100m striders after run-85% Sun-35 minute easy run June Tues- 10 minute warm-up, 6x1 minute hill, 10 minute warm down Wed- 25 minute easy run Thur- 10 minute warm-up, 12 minute tempo, 10 minute warm down Fri- 20 minute easy run Sat-25 minute run-6x100m striders after run-85% Sun-35 minute run June 20 June 26 Tues-10 minute warm-up, 6x1 minute hard/ 1 minute easy Wed-25 minute easy run Thur-10 minute warm-up, 14 minute tempo, 10 minute easy Fri-25 minute easy Sat -30 minute easy-6x100m striders after run-90% Sun-40 minute run June 27 July3 Tues-10 minute warm-up, 10x30 sec hills, 10 minute warm down Thur-10 minute warm-up, 14 minute tempo, 10 minute warm down Sat-30 minute easy run-8x100m striders after run-85% Sun-40 minute run

4 July4 July 10 Tues-10 minute warm-up, 10x30 sec hard/30 sec easy, 10 minute warm down Thur-10 minute warm-up, 16 minute tempo, 10 minute warm down Sat-30 minute easy run-6x100m striders after run-90% Sun- 45 minute run July Tues-10 minute warm-up, 10 x 1 min hard/1 min easy, 10 minute warm down Thur-10 warm-up, 18 minute tempo, 10 minute warm down Fri-25 minute easy run Sat 30 minute easy run-8x100m striders after run-85% Sun-50 minute run July 18 July 24 Tues-10 minute warm-up, 9 x 1 min hill(run easy, med, hard x 3), 10 minute warm down Thur-10 minute warm-up, 20 minute tempo, 10 minute warm down Sat-30 minute easy run-6x100m striders after run-90% Sun-50 minute run July 25 July 31 Tues-10 minute warm-up, 5 x 3 min hard/2 min easy, 10 minute warm down Thur-10 minute warm-up, 20 minute tempo, 10 minute warm down Sat-30 minute easy run-8x100m striders after run-85% Sun-55 minute run Aug 1 Aug 7 Tues-10 minute warm-up, 10 x 1 min hill(alternate between easy-hard), 10 minute warm down

5 Thur-10 minute warm-up, 20 minute tempo, 10 minute warm down Sat-30 minute easy run-8x100m striders after run-90% Sun- 60 minute run Aug 8 14 Tues 10 min warm-up, 6 x 3 min hard/2 min easy, 10 min warm down Wed 30 min easy Thur 10 minute warm-up, 22 minute tempo, 10 minute warm down Fri 30 minute easy run Sat 30 minute easy run-8x100m strides-90% Sunday 60 minute run Aug Tues 10 minutes warm-up, 6 x 3 min hard/2 min easy, 10 min warm down Wed 30 minutes easy Thur 10 minute warm up, 2 mile time trial, 10 minute warm down Fri 40 minutes easy Sat 1 hour run Sun off Aug Tues 10 minutes warm-up, 2 x 1 mile with 3 minute rest, 10 min warm down Wed 30 minutes easy Thur 10 minute warm up, 2 and a half mile tempo, 10 minute warm down Fri 40 minutes easy Sat 1 hour run Sun off Monday 8/24 FIRST PRACTICE Tuesday workouts We will be building strength and speed on these workouts. Make sure you start off a little slower on the first few and build up to a faster speed as you go through the hill and speed work. Work up to 90% on the last one. You should not be so exhausted that you have to stop, but you need to push yourself. The strides will also help with your speed and they will enable you to run through some soreness after the hard Tuesday and Thursday workouts. Sometimes your body just needs to go fast to work through some of these kinks. Tempo runs I cannot stress enough the importance of these runs. JV and new upper school runners will start out with a 7 minute mile pace and work down to a 6:15 minute

6 mile. Experienced runners will start out running a 6:30 pace and work down to a 5:45 pace. All runner need to learn about the effort they are putting forth. Many factors affect our effort. You may not be able to achieve you goal for the day because you may have to run at 12:00 noon and it may be 90 degrees and humid. You may not be able to achieve your pace goal, but you may be able to achieve your effort goal. On the easy days you should maintain a good pace. I am not having you run for a long period of time on these days, but I want you to get in a quality workout, in a short period of time.

7 Pre-season Practice Schedule Date Monday 8/22 Tuesday 8/23 Wednesday 8/24 Thursday 8/25 Friday 8/26 Saturday 8/27 Monday 8/29 Tuesday 8/30 Wednesday 8/31 Thursday 9/1 Friday 9/2 Saturday 9/3 Sunday 9/4 Monday 9/5 Time 3:30 5:30 lobby of the gym Frank McAlpin EA 3:30 5:30 lobby of the gym off 3:30 5:00 lobby of the gym Tuesday 9/6 Parents meet advisors in morning - practice at 3:45

8 2016 Varsity & JV Cross Country Schedule 9/1 Frank McAlpin Invitational EA 4:15 9/10 XXX Invitational Belmont TBA 9/13 Malvern A 4:00 9/17 Briarwood Invitational Belmont TBA 9/20 PC H 4:00 9/27 SCH H 4:00 10/4 GA H 4:00 10/8 Delco Champs Rose Tree TBA 10/11 Haverford A 4:00 10/24 Inter-Ac championships Belmont 3:00 10/29 State championships Belmont 1:30 11/12 Haverford School A 11:00