2010 Assumption Cross Country........

Here are some important things to know prior to the start of Cross Country next Fall.

Physicals:  everyone (new and returning girls alike) must have a current physical on file with the school in order to practice with the team.  All physicals are good for one calendar year and then expire.  This is required by the school, please don’t ask for an exception.  There is a specific KHSAA physical form, available at the school’s website and by the athletics office, that also includes a parental permission form.  Both forms must be filled out and turned in.

Shoes:  you should start each new season with a “fresh” pair of running shoes.  We don’t recommend one specific store, but we strongly suggest running specialty stores like Fleet Feet Sports, Ken Combs, or Swag’s.  Please mention that you run for Assumption when you visit.

Iron: please consider getting a serum ferritin test in June or July.  This is an iron test that involves lab work and drawing blood and is one of the best means of diagnosing iron deficiency.  This test is not the typical iron test given at a pediatrician’s office (the finger prick test – which really only tests for anemia, not iron deficiency).  Note that if you become iron deficient next Fall, then your season will basically end, as recovery takes at least 6-8 weeks.

A. Summer running before July 15.  The team will meet for some informal runs between June 12 and June 24 (and possibly after the “Dead Period” ends on July 9).  A schedule with times and locations should be included with this paperwork (if not, then please contact Coach Barry Haworth).  All girls on the team are invited to attend, but we will mainly gear these runs toward our incoming freshmen.  These runs are voluntary, but obviously encouraged, and the emphasis here will be on basic running, getting to know one another, and having fun.

1. Summer training schedules.  I’ve attached some summer training guidelines for those who cannot join us prior to July 15.  There is a general training schedule and a training schedule for girls hoping to earn a Varsity letter (or who want to perform well).  If you’re not sure which schedule to follow, then we suggest you start with the general training schedule.

When running this summer, here are some guidelines to bear in mind

• In the early weeks of any training program, consistency and running to how you feel are vital.  E.g., run as often as you’re supposed to run. If you feel good, then don’t be afraid to run a little faster.  On the days you feel like poop, then it’s ok to run like poop.
• Stick with the training plan assigned to you.  E.g., freshmen should not follow the sophomore training plan, freshmen should follow the freshman training plan.  Ambition is a wonderful thing, but the key to success in running is patience and consistency.
• You can arrange most of these weeks to fit your schedule, but there is no such thing as a make-up run.  E.g., if you miss 2 days in a row, then it’d be a mistake to run twice as much (or more) on your next run – thinking you’ve compensated for those 2 days.
• Run as much as possible on grass or dirt (i.e. stay off cement whenever possible).
• Running is much more enjoyable when shared, so please consider running with someone else (note that both parents and friends qualify for this role).  Running with others also helps keep you safe, which is important too.

Below, are our recommendations for summer running.  All running prior to July 15 should be “basic distance” where you run based on how you feel that day and not worry about hillwork, tempo runs, etc.  We’ll start to incorporate that stuff after July 15.

a. General fitness girls or incoming girls with little to no formal running experience:  as a beginner runner who just wants to get in shape, your first goal should involve running for 20 minutes a day, as many as 4 or 5 days per week, and to do all of this without walking.  Remember - this is a goal and not necessarily your starting point.  If you need to walk during a run, then do so.  As with all runners, make sure you drink plenty of fluids (water before, Gatorade/Powerade later) and stretch before and after.

What matters most with new girls and those seeking general fitness is consistency and not how quickly or frequently you increase your distance.  Once you’ve established a goal or starting point (e.g. 20 minutes without walking), then aim to consistently go after that goal.  “No pain, no gain” does not apply here, run to how you feel.  General fitness runners should also not increase their daily running by more than 5 minutes at a time, weekly running by more than 15-20 minutes, and take at least a week to get used to any increase in mileage (before increasing again).

b. Incoming Freshmen with Varsity aspirations:  your goal should be to run between 35 and 45 minutes a day for about 5-6 days per week and average between 25 and 30 miles a week by July 15.  Remember, this is your goal and not your starting point.  These training targets assume you can run comfortably for 30-40 minutes (nonstop) per day, 5-6 days per week at a decent pace).  If that’s too much, then it’s ok to work (slowly) toward that point.  Don’t worry about your running pace too much, it’s just as important for new girls to get used to the idea of running regularly as it is to running faster.  A suggested training schedule is attached for you to use as a guideline (Schedule A, Incoming Freshmen with Varsity aspirations).

c. Returning Sophomores with Varsity aspirations:  your goal should be to run between 45 and 60 minutes a day for 5-6 days per week, and average about 35 miles a week by July 15th.  Your weekly distance runs can start easy, but as a sophomore you will be expected to move toward running at a decent pace by July 15.  “Decent” is not hard, but it’s also not slow jogging or warm-up pace.  A suggested training schedule is attached for you as well (Schedule B, Returning Sophomores with Varsity aspirations).

d. Returning Juniors with Varsity aspirations:  your goal should be to run between 50 and 65 minutes a day, 6 days per week, and average between 40 and 45 miles per week by July 15.  As a junior you should definitely be prepared to run at a decent pace by July 15, and you’ll be asked to consider some extra runs on Saturdays to boost your mileage to an appropriate level.  Your suggested training schedule is attached (Schedule C, Returning Juniors with Varsity aspirations).

e. Returning Seniors with Varsity aspirations:  your July 15 goal should be to run between 50 and 70 minutes a day (on average, at a decent pace), 6 days per week, and get to 45-50 miles a week.  To achieve these mileage targets, you’ll need to do a second run several days a week (this will continue once we start official practices on July 15).  Your suggested training schedule is attached to this handout as well (Schedule D, Returning Seniors with Varsity aspirations).

B. Official Practices starting on July 15.  Our practice days are given on the practice calendar (next page).  Please note that times, locations, etc., are subject to change, but this will only occur if there is a very important reason to change them (e.g. heat and humidity).  The most updated practice schedule should be posted at our team website (http://crosscountry.ahsdistance.org).  Please note as well that before anyone is allowed to practice with the team, she must turn in a physical and parental permission form or have a current physical on file with the Athletics office.  Physicals are only good for one calendar year.

1. First practice and joining the team.  Our first official practice is scheduled for Thursday, July 15, 5:30pm @ Seneca Park (we meet in the picnic area by the tennis courts).  There will be a brief organizational meeting where we’ll discuss how the team functions, and we will then practice.  All parents are welcome to attend on the first day, but this first meeting is most appropriate for the parents of any new girls or incoming freshmen.  Girls who are unable to attend our first practice may still join the team at any time until our Parent Meeting (see below), but should contact Barry Haworth to get any important information they may have missed.

2. (Mandatory) Team Parent Meeting.  We will have an informal meeting on the first official day of practice, but (as required by the Athletic Dept and basic common sense) we will also hold a mandatory Parent Meeting during the first full week of school.  Our Parent Meeting is scheduled for the evening of Tuesday, August 17 (expected start time will be about 7:00 pm, and we’ll try to meet in the Assumption theater). While mandatory for all parents, we also very strongly encourage all of our girls to attend as well.

C. Attendance at Summer practice (after July 15).  We realize that family vacations and other commitments make consistent summer attendance difficult, so we encourage our girls to attend as regularly as possible until school begins.  It is always helpful for the girls to communicate their schedule with a coach, however, and not just show up whenever the opportunity arises.  Once school begins, the girls must commit to one of our training groups – please see the attached pages which describe how our training group system works.

D. Cross Country trips.  This coming Fall, we will be attending the Palatine Invitational in Chicago, IL.  We’ll consider taking about 40-43 Elite A and Group A girls on this trip (see the section below on Training Groups to see who is eligible for our out-of-town trips).  In late October, St Francis High School is coming from Sacramento to compete in our Academy Meet (Oct 23) and we’ll be asking families for help in housing their girls (e.g. 1-3 girls per home)

In Fall 2011, we will take a group of up to 20-21 Elite A and Group A girls to Sacramento, CA, for an invitational (most likely around Labor Day weekend) and we will also return with 40-43 girls to the Palatine Invitational in late September as well.  More on this will come later.

Contact info:  I’m most easily reached by email (bmhaworth  [at]  louisville  [dot]  edu), and cell phone (email me for the number or get the hard copy of this handout).  I can also be reached through our team website (www.ahsdistance.org) or by waiting long enough at Seneca Park or E.P. Tom Sawyer as I’m eventually bound to show up at one of these locations too.  J