1. Cross Country 2014 Welcome!!!!

2. Supplies Needed  New running shoes  I recommend Aasics, Brooks, or Adidas  Stopwatch: Used for timed runs such as summer workouts  Comfortable workout clothing  I recommend dri-fit for the summer because they are cool and lightweight  Sweatshirts and Sweatpants will be available for order in August  Mittens for cold weather and winter hats

3. Stretching Make sure that you stretch out your leg muscles especially after each run Light stretching should be done before your workouts as well to loosen up to avoid injury Over-Stretching your muscles is also not good, so limit your stretching to 20 second holds x 3 and DO NOT bounce If you need stretching techniques ask your captains or coach before June 16

4. Warm Up and Cool Down  Warming up is important to not get injured  Jumping Jacks  Slow jogging, start your first interval at a slow pace  Strides  The cool down is built into many workouts  That last walk on your repeats are important  Fartleks include a cool down as well  Walk laps on a track until your hear rate is where it should be

5. Returning Runners  Cross training  Swimming  Biking  Ice Skating  Long runs: 30 – 40 mins. Once a week  Weight Training (See Plan in Handout)  Maintenance (Maintain muscle mass and endurance)

6. Recovery Days  Recovery days are as important as work out days. If the schedule says rest, then rest  Do not run more than two days in a row.  Bones and Muscles Break Down When You Run  Avoid shin-splints by resting, follow the plans I gave you

7. Avoid Injury  Preventing running injuries takes some effort and thought. Here are a few tips to consider:  Don't do too much too soon.  Don't let little hurts turn into big hurts.  Stretch and strengthen on a regular basis.  Buy proper shoes.  Replace worn out shoes.  Consider getting orthotics.  Allow for adequate recovery between tough workouts.  Ease into radically different changes to your training.  Do a proper warm up and cool down.  Avoid hard or uneven surfaces.

8. Foods  Energy Foods (carbohydrates are stored energies that distance runners tap into):  Pasta, Bagels, Breads (Whole Grain, Wheat, Rye), Cereal, Sweet Potatoes, Pretzels  Recovery Foods (Your muscles need to rebuild and get rid of toxins):  Water, Gatorade, Chicken and other Meats, Almonds and other Nuts, Black Beans, Milk, Bananas, Oranges, Apples, Juice, Yogurt, Dark Chocolate, Broccoli, Carrots, Romaine Lettuce, Cucumbers, Mixed Greens, Stir-fry veggies, Eggs, Salmon  Eat and Drink all things in moderation. Too much of anything is not good.

9. Foods Continued  Foods to Moderate  Candy: Chocolate (Once a week is ok)  Soda: Very Little Each Week  Sugar: Unnatural sugars are no good for you. Get most from fruits and juices. Sugar makes you crash and burn.  Ice Cream: Treat yourself once in a while.  Foods to Avoid  Fast foods and Deep Fried foods are unhealthy and can actually cause you to become tired and less energetic.

10. Running Tips  Eat right. Try to avoid greasy foods, fast foods, and junk food. All of these foods should be eaten only in moderation.  Eat vegetables. Drink milk.  Drink plenty of water. Try to avoid soda and too much caffeine. Caffeine = Dehydration.  Before you run eat 2 hours prior and eat something with low to moderate Glycemic Index such as a Power Bar (low), Yogurt (low), Spaghetti (no sauce, moderate), Apple (moderate), Bran Muffin (moderate).  After you run eat something with high Glycemic Index such as raisins, Gatorade, cheerios, oatmeal, or ice cream. [Check online for more foods of each group]  Plan your runs in a safe area.

11. Phase 1: Endurance and Strength  Follow the Work Out Plan, all beginning runners.  Follow the Weight Training Plan, everyone.  If you do not have access to free weights or a gym make sure you do the push- ups, crunches, and any other exercises that can be done without it.

12. August Practices  August Practices are flexible before official practices start on August 11 th.  August 4 th : Timed Run Test, Strength Test.  Official Practices are mandatory for everyone.  Applebee’s is an important trip for many reasons. I need to have a head count no later than August 11 th.  Check you email for a Work Out Plan for Phase 2: Speed and Strength after July 20 th.

13. Captainship and Management  Anyone interested in captainship or management must come to all August practices to be considered for the position.  No one is captain until I say so at the Applebee’s trip. Do not make assumptions that you are a captain because you have leaderships skills or have been given a lot of tasks in the summer practices.  Management positions will also be stated at the Applebee’s trip and you will be getting your season schedules at that time.