Summer and Winter Miles

SUMMER MILES

Summer running is extremely important if you want to have a successful and injury-free cross country season!  If you put in the work over the summer, you will enter the cross country season with a solid training foundation.  Plus you will be rewarded with an awesome t-shirt to commemorate your accomplishment.

GOAL #1:  You must run a minimum of 120 miles between June 1, 2011 and August 14, 2011 to attend cross country camp on August 21st.  THIS IS A REQUIREMENT TO ATTEND CROSS COUNTRY CAMP.  Runners who are exempt are all incoming freshman and transfers.

GOAL #2:  You must run a minimum of 200 miles between June 1, 2011 and August 14, 2011 to earn a summer miles T-shirt.

1.     Record your miles on the daily log.

2.     Add up the total number of miles you ran.

3.     Have a parent or guardian sign the log.

4.     Turn the log in to your coach the first week of cross country.

All athletes are expected to complete all of their miles by running.  In the unfortunate chance of an injury, a doctors note will be required and you will be permitted to bike as an alternative form of running.  (3 miles of biking = 1 mile of running and you must maintain a minimum heart rate of 140 beats per minute.)

Captain’s Practices are Monday through Friday at 9:00am beginning the first Monday after school gets out.  Tuesday and Thursday night practices will be held at 7:00pm for those who have commitments during the day.  Meet at the West Entrance of the High School.

COOL RUNNINGS

Winter running is extremely important if you want to have a successful and injury free track season!  If you put in the work over the winter, you will enter the track season with a solid training foundation.  Plus you will be rewarded with a super COOL t-shirt to commemorate your accomplishment.

GOAL:  You must run a minimum of 200 miles between November 1, 2010 and March 13, 2011.

1.       Record your miles on the daily log.

2.     Add up the total number of miles you ran.

3.     Have a parent or guardian sign the log.

4.     Turn the log in to your coach the first week of track.

Running is our preferred form of training, however, we understand that is not always possible to accomplish during the winter months.  Listed below are the acceptable alternatives to running.

Biking:  3 miles of biking = 1 mile of running.  You must maintain a minimum heart rate of 140 beats per minute.

Nordic Skiing:  3 miles of CC Skiing = 1 mile of running.

Swimming:  10 minutes of continuous swim = 1 mile of running.

Elliptical:  1 mile of elliptical = 1 mile of running.

Good luck and remember - some runners succeed because they are destined to, but most runners succeed because they are determined to!  Work hard- you have 19 weeks to train which works out to approximately 11 miles per week.