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Hello Greyhounds,
This is a letter to serve as a basic template for your summer training. As we
prepare for a new season with a new coach it is important that all parties
involved are on the same page. I need to get to know you and you need to get to
know me.
In order for me to get to know you, please email me at your first opportunity
with your PR's. Also, your goals for the upcoming season. It helps to put them
in writing.
Being part of a team means your teammates are going to be counting on you, so it
is very important for you to be ready when the season begins in August.
Pope XC Summer Training Expectations
*Remember that you should have a current physical before starting! Mandatory on
August 1st. Download forms: http://www.cobbk12.org/centraloffice/policyplanning/docs/PhysicalForm2007-08.pdf
**Remember that water and hydration is the #1 concern.
Practice safe running.
1. Run with a partner or team members.
2. Beware of traffic and stay off busy
roads and highways.
3. Beware the HEAT!!! Run early or late
or both and wear visible clothing.
JUNE
The month of June is where you lay the foundation for the rest of your summer
training. Following the end of school it will be good for you to get into the
routine of running at least five days per week for 3-5 miles a day. This segment
of your training should be done at a conversational pace, e.g. it takes some
effort to maintain but you are not breathing heavily.
JULY
Throughout July, you should be getting out at least five days per week, doing
4-6 miles a day. This can be done by either going out for one long run a day, or
by breaking it up into two shorter, one in the morning and one in the evening.
Either way make sure you are getting the 4-6 miles a day. The pace should be a
little harder than your training pace in June, but shouldn't be overdoing it
either. Getting the mileage is the most important thing for now. For the last
two weeks of July add 6 to 8 wind sprints at 75-80% effort onto the end of each
run.
August
Practice will start August 1st. The first day of practice will consist of a 2
mile time trial. This is for me to determine where everyone stands at the early
stages of the season.
Upper Body Work
Upper body work is a very important part of the training of any successful Cross
Country Athlete.
The following should be done Three times a week, after your training runs:
1. Three sets of ten push-ups, or Two sets of fifteen, taking no more than 30
seconds between sets.
2. Three sets of twenty sit-ups/crunches, or two sets of thirty, taking no more
than 30 seconds between sets.
These are the minimum upper body requirements. If this is too easy for you
please modify by adding to the number of sets.
Keep the following in mind this summer. What makes a team successful is the
ability to work hard, sacrifice, and keep focused- This Begins Now! What is your
goal, and more importantly, what are you willing to do to achieve it? Any
questions feel free to contact either of us at Christine.Dahlhauser@cobbk12.org
or Cathy.Aderman@cobbk12.org
Have a safe and successful summer!
Coach Dahlhauser
Coach Aderman
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