Summer Cross Country Training Program Varsity

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Here are some simple routines you can follow to become stronger and prevent injury.

Runner’s World Article on Fast Abs Building a strong a core. Explains the different muscle groups and the role each muscle group has in running.

Foot Drills by Russ Ebbetts. Helps prevent one of the most common injuries —Shin Splints.

Running Time’s Hip Strengthening Exercises. Helps Prevent injury and builds strength.

Summer training is important for success in cross country. The training is designed to start off gradual and build up by the end of the summer. If you follow it closely you will be in shape and ready to compete the beginning of September at our first invitational.

This first training plan is for individuals who have never run cross country before. Beginners Training Plan Print it out. Post it to a wall and check off each day as you run.

The second training plan is for individuals that has already run cross country. Veteran Training Plan I really hope you girls take the time to follow this plan. You will see huge improvements in your racing if you do. The mileage is an approximation it is ok to be within 2 miles of the total. Print it out. Post it to a wall and check off each day as you run.

Some helpful websites are :

map my run You can make your own training loops using this website and know how far you ran.

CoolRunning.com Pace calculator. You can see how fast you ran on your run.

I would like to think all the parents and athletes who came to our picnic and responded to the change in venue so quickly..  Great job by Mrs Obrien for all her work this year as our Booster Empress.. There was alot of great food. Mrs finch, cupcakes deviled eggs,and southern potato salad.  Natalie Siediecki’s pasta salad was outstanding..and Mrs. Obriens baked beans were smokin good, and everyone else who brought so much food..Thanks to Mr. Duffy for grilling the dogs and burgs!!!! We would like to thank you all for a great season.. Looking forward to next year.

We were just notified that  Baird Park is closed due to some sort of Criminal Activity going on.. There is no way of knowing when the Park will open.

Our picnic has been moved to the East Fishkill Rec … Same time…2pm Please pass this on …. Thank You

The weather looks god for Sunday.. bring frisbee,football and any games you would like to play. I hope that everyone can make it .  You should have  received a phone call by now . If not contact coach Lee. This is a pot luck picnic , please bring what you can.  Thank You

This picnic is for current team members and their families… Thank You

PS Bring mosquito spray just in case they are bad..

Indoor and Spring Track picnic .. Baird Park ..Station#2..Starting  at 2pm and ending at 5pm.. You will be receiving a phone call confirming attendance so we get an idea of how many.. This will be a pot luck picnic with Hot Dogs and Hamburgers  provided by the booster club.

If you have not picked up your order please do so.. I will be at Jay after school on Mon-Tues – Wed this week fro 2.15 – 3pm…All uniforms need too be washed and handed in .. Except if you are doing Cross Country.

BOYS:

Mi’chael White…200m and 400m

Mike Turi – 1600m

4 x Mile Relay…Mike Turi – Eric Berlinghoff – Matt Finuoli – Kevin French

Parents will provide transportation ..

The Boys meet follows the Girls.. Boys must be at White Plains HS at 11am..