XAVIER
CROSS COUNTRY 2011
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| 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 schedules will be done at three week intervals. There are some suggested races you can run. Report your times to Mr. Dormer or Mr. Noga. 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. Some road races will be listed on the training calendar. We will meet on Wednesday August 24th at 9 a.m at Xavier to hand in your physicals and take care of paper work. The first official practice for XC will be held on Aug 29th at Xavier at 9 a.m. Everyone from Levels 1-2 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. READ THE NOTES AT THE BOTTOM. |
You can contact Mr. Dormer at dormerp@xavierhs.org, Mr. Noga at nogas@xavierhs.org/ The Captains at John Maiocco at maioccoj12@nycxavierhs.org, Anthony Puick at pucika12@nycxavierhs.org, or Dmitri Zuccarello at zuccarellod12@nycxavierhs.org. Any questions, please contact us. Make sure you get together to run
| LEVEL ONE | LEVEL TWO | LEVEL THREE | Level Four | FRESHMEN | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| VARSITY XC RUNNERS | JV XC RUNNERS | SPRINTERS/JUMPERS | OTHERS | Click on the link above your name to get your schedule. If you want to switch groups email Mr. Dormer | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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You Must email Mr. Temkin by Friday June 24th at jtemkin23@gmail.com
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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 add more to each set and do 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
10/12 Soph Sectionals, 10/29- Frosh/Vars/JVSectionals, 11/5 Frosh/Soph Cities,
11/12 Varsity+ JV cities, 11/19 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. Get strong this summer. Bank those miles.
an article by Jeff Cavielere About
Nutrition-
Why we need to bring our food with us if we are going to win?
Why we need to plan to win?
Try not to sleep in. Just think, not only will this be healthier for you in the long run but you’ll actually have a longer summer vacation to enjoy! Instead of sleeping it all away you’ll have many more hours to enjoy the things that you’re not able to during the school year.
Try to pack smart snacks for your day trips. Don’t ‘wing it’ with your eating. You simply cannot rely on the fact that you’ll have access to good foods when you’re out and about with friends on camping trips, at the beach, or engaging in marathon XBOX sessions. You need to be prepared, and it can be as simple as having those ultra portable snacks handy like the trail mix, granola bars, peanut butter sandwiches, bananas, apples, etc that helped so much during the school year.
Set a time during the day for your workout. The more you randomly choose a time to workout the greater the likelihood that you’ll find reason to push it off during the summer. With no set plan in place the tendency for other more attractive options to come up and make the idea of working out sound as appealing as a sunburn, is high. During the school year your weight room time is dictated by your coaches and it’s almost easy to get your work in. Well, pretend your coach is assigning you a specific time for a specific number of days each week and just get it done. Schedule your days of play around your hour or so you will be working out. In the long run, you’ll find you miss a lot fewer workouts.
So you see, the school day (while usually not a teen’s favorite) provides much more structure than the free Summer day. While there are definitely some positives to be had from these June, July and August days (particularly when it comes to recharging the batteries after months of school), there are also negatives that can be disastrous when given a chance. Namely in its negative impact on your preparation for next season.
Remember, the greatest athletes are not made on the field. They are made off of it, behind the closed doors of the weight room, far away from the lights and the action and the brief moments that are the games. Instead, they thrive by doing the little day to day things right that together contribute to the success that others see in those shining moments of competition. If you wait until the moment of truth before you try and work on improvement, you’ll find yourself 5 steps behind already.
Don’t let that happen. Take advantage of these next few months, these moments of SUMMER OPPORTUNITY, to work on not only improving physically and technically but most importantly, on supporting this growth by maintaining that daily structure and schedule that makes it all possible in the first place.
Anyone who wants to volunteer to work a track meet- City Parks Track meet is on Aug 18 at Randall's Island Be there at 8:30 a.m.