General Information. WEBSITES: schoology: UMXC 2018 (access code: GKVRQ-QQ3JR)

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Lisa Fleming
5 years ago
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1 UMXC 28

2 General Information COACHES INFORMATION: Head Boys Lynda Newhart HS E7 Head Girls Mike Francis WEBSITES: schoology: UMXC 28 (access code: GKVRQ-QQ3JR) For Parents: (Ms. Newhart's school website>cross country) BigTeams: Important dates June 7 the high school starting at 2:3 pm ( kgaucker@umasd.org before June st) 5 Eighth grade visit 8am - :3 am, meet in E7 5 Start summer running July 2 First day of summer workouts August 6- Turn in physicals (trainer) 3 First official day of practice (mandatory) *24 (Fri) Spring-Ford Invitational (Scrimmage) bus leaves 6:45 am September 5 (Wed) - League Meet - HOME 8 (Sat) Centaur DeSales University bus 6:5 am 2 (Wed) - League Meet - Upper Perk bus leaves :45 pm *22 (Sat) PIAA Foundation view Course, Hershey, PA bus leaves 5: am 26 (Wed) - League Meet - HOME October 3 (Wed) - League Meet - HOME *6 (Sat) Invitational TBD (Wed) - League Meet - PJP II bus :45 pm 8 (Thurs) - League Heebner bus :3 am 26 (Fri) - District I Lehigh University bus leaves 6:45 am November 3 (Sat) PIAA State Hershey, PA TBD *these dates need to be confirmed

3 To reach your potential:. Run over the summer. BASE BUILDING - we'll meet 3 days/week July 2-Aug 3 (optional but encouraged) - you should run 5-6 days/week (depending on experience) - make running a priority; plan your runs - get together in groups on non-meeting days - see the summer schedule and distance recommendations 2. Get a physical (turn in papers week of Aug 6th and be ready to run by Aug 3th) - schedule your appointment NOW (anytime AFTER June st works) - get physicals at the HS on June 7th 2:3 pm for $. the trainers. 3. Get proper sleep - optimum 7-8 hours or more - more difficult once school begins 4. Eat right - stay hydrated (mostly water; urine should be close to colorless) - limit sweets - high in complex carbohydrates - proteins after hard workouts (chocolate milk works well!) - light, healthy foods before races/hard workouts 5. Follow General Strength and Mobility Work (GSM) - complete plyos, planks, abs, myrtls, lifting etc. 6. Obtain Proper Equipment Training Shoes - most important purchase you'll make - go to a reputable store (Bryn Mawr, VF Running Co are good) Watch -runs are based on time as well as distance Water bottle - get a reusable one Spikes - for meets and hard workouts 7. Show up to all practices/meets - ready to run - Schedule appointments, vacations, college visits etc around practices and meets. If there is something we should know about, let us know ASAP. - Be prepared for weather (hot, cold, wet etc) - If you cannot make it, SEE A COACH (text/ only in emergencies) 8. Believe in yourself - bring a positive attitude; leave the negativity behind - if you've put the time in, don't let your mind hold you back - trust your coaches and training - How well do you handle adversity? - see yourself up there - you can be as good as anyone else 9. Work as a team. Stayed focused. - push each other, encourage each other, don't give up - learn from teammates - don't participate in activities that could hurt you and be detrimental to the team - stay positive - organize distance runs - host a carbo-load Coach's Goals by the end of the season: Boys Varsity: All under 8:; state qualifiers: top 5 under 7: top 25 at districts (as a team); top 5 in top 5; top 7 in top 2 7 runners w/in a : spread Girls Varsity: All under 2:, top 5 under 9:3; state qualifiers; all 7 in top 2 7 runners w/in a : spread Everyone: 6-9 seconds better than last year Sportsmanship award Groups with 6 second spread (varsity top 5 minimum; JV as many as possible) **WE CANNOT REACH THESE UNLESS YOU DO YOUR PART** Where did you finish last year? What is your goal for this year? What changes will you make to achieve your goal? What will you offer the team this year?

4 Summer Calendar Summer s Mon. Tues. Wed. Thurs. Fri. Sat. Sun July Pool Happy 4th! Pool 8- am Pool Pool 8- am Pool Pool 8- am Pool Pool 8- am 3 3 August Pool 8- am Mandatory Practice begins 2:3 pm, August 3th at the track

5 Summer Training Plan Summer running is key to help avoid injury and have a successful taper at the end of the season. The more you put into summer, the more you'll get out in October. *We'll be meeting 3 days/week as a group - this is optional but recommended. *We'll also be offering pool workouts 2 days/week *Come as often as you can - you're more likely to run with others. *You should run distance on the other 2-3 days - depending on your status. *Running in the summer is NOT optional. Experience Level Beginner year experience Minutes Goal by Aug 3th 3 min continuous 45-6 min continuous Miles Goal by Aug 3th 3-4 mi Girls: 5-7 mi Boys: 6-8 mi 2 or more years 6+ min continuous Girls: 7-9 mi Boys: 8- mi Recommended Length of Summer Runs Experience Level Summer Week Summer Week 2 Summer Week 3 Summer Week 4 Summer Week 5 Beginner 4 days total 2 min total run 5, walk 5 repeat 4 days total 2 min total run, walk 5, run 5 4 days total 25 min total run 5, walk 5 run 5 25 min total Run 5, walk 5, run 3 min total Run 2 min, walk 5, run 5 year experience 3-35 min 35-4 min 4-5 min 45-6 min 45-6 min 2 or more years 4-45 min 45-5 min 5-6 min 6-7 min 7+ min

6 Boys Trends Year Number of district finishes Varsity finish Under 2 (JV goal) Under 8 (Varsity Goal) State qualifiers Time/ place that made states /5 29 No team 67% :4 /5 2 55th 73% :24 2 7/2 85% 45th :34 23/ nd % 4 6:9 26/ th % :5 23/ th 3 92% 38 6:29 2/ th 83% 36 6:7 26 2/22 95% 47th :7 26/ th 3 9% 44 6:25 28 %? + 7????:??

7 Girls Trends Year Number of district finishes Varsity finish Under 24 (JV goal) Under 2 (Varsity Goal) State qualifiers Time/ place that made states 6/9 29 No team % 32 9:3 2 7/ 63.6% No team :3 2 2/3 85% 35th : /6 % 27th 4 5 9:22 4/4 23 9th 5 % 46 9:2 / rd 83% 43 9:3 3/ th 8 76% 3 4 9:9 26 6/6 % 2th :3 2/6 27 8th 75% :4 28 % Top + 7 +???:??

Leonardtown High School Cross Country. Fall 2018 Information and Summer 2018 Conditioning Program

Leonardtown High School Cross Country Fall 2018 Information and Summer 2018 Conditioning Program Head Coach Brooke Fallon bsfallon@smcps.org Assistant Coaches--Justin Zarzaca, Clare Sullivan, and Curt