|
XAVIER CROSS COUNTRY 2009 |
| Here are the workouts for the summer. Just find your name and which level you are supposed to be on, and then follow the schedule. If you think I placed you on the wrong level, just email me. If you have any questions, email me. All the Level One guys and some of the Level Two guys will be getting an email invitation to join the ETraXC. This will help us to track our progress as a team for the summer. The goal of the summer training is to get strong. If we are strong, then we will get fast. So do the running. There are some rules to run by at the bottom, so please pay attention to them. The first official practice for XC will be held on Aug 31st at Xavier at 9 a.m. Everyone from Levels 1-3 and the incoming Freshmen are expected to attend. I will be collecting physicals on that day, so please make a copy for me before you send the forms into the Dean's Office this summer. |
| LEVEL ONE | LEVEL TWO | LEVEL THREE | LEVEL FOUR | FRESHMEN | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| VARSITY XC RUNNERS | JV XC RUNNERS | SPRINTERS/JUMPERS | CONDITIONING/ OTHER SPORTS |
INCOMING | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
A few quick notes that will help you this summer.
1) Run either early or late. Avoid the heat of the afternoon.
2) Stretch before and especially after you run. See this page
3) Push ups, sit ups, and triceps dips every day. Start with 4 sets of 25 sit ups, 4 sets of 15 push ups and dips. As you get stronger and more to each set and more sets. Everyone should be able to bang out 250 push ups and dips and 500 sit ups of each day by the end of the summer.
4) If you want to do a road race instead of the time trial that is fine. The goal of the time trial is to see how you are progressing. Try to run the same course each time. If the race you want to run is on a Wednesday, and the time trial is scheduled for Saturday, don't be afraid to switch the days.Try to run it together.
5) If you know you have to miss a day, rearrange the workouts so that will be your day off.
6) Start the timed runs at about 7:30-8 minute pace. Get faster if you feel you can. As the summer goes on you should be averaging a faster mile pace, but I want you to be strong not fast when practice starts.
7) TALK TO EACH OTHER. RUN TOGETHER AS OFTEN AS YOU CAN
8) Be mindful of the Heat and take proper precautions to remain hydrated.
9) Bring a copy of your physical with you to the first practice you attend.
10) Remember we want to be ready for the following dates
10/14 Soph Sectionals, 10/31- Frosh/Vars/JVSectionals, 11/7 Frosh/Soph Cities,
11/14 Varsity+ JV cities, 11/21 States and Jesuits.
No one will remember who wins the first meet of the season. It is the championships that matter. Get your running in.
Prospect Park Road Race Dates 6/24, 7/8, 7/22, 8/5, 8/19
Central Park Run for the Park 7/18
Anyone who wants to volunteer to work a track meet- City Parks Track meet is on Aug 12 at Randall's Island Be there at 8:30 a.m.