We will meet every Mon and Wed @6pm..I will follow up with directions for each work out site.. If you are away on Vac or can not make it let us know. If you know of any one who is thinking about running bring them to a scheduled w/out.

wk 1 – 7/12 (John Jay Track) and 7/14 (Bowdoin Park)

wk 2 – 7/19 (Pawling) and 7/21 (Baird Park)

wk 3 – 7/26 (Coach Lee’s House) and 7/28 (Pawling)

Girls, Please hand in your uniforms!…even if you plan to run next year. Also, if you relied on a friend to hand it in for you, you should check in with them to see if they actually did return it. With the amount of uniforms still missing, I can almost guarantee that they did not hand it in. Please return the uniforms!

Get out and run a Road Race this summer

MENTAL PREPARATION = RUNNING SUCCESS

Jitters come with any race, whether you’re going shorter, longer, faster, or just heading to the starting line for the first time. But they shouldn’t stop you from running your best. This expert advice will help you manage your anxieties for any new endeavor. Who knows, you may even enjoy yourself.

YOUR FIRST RACE

GEAR UP Go ahead and splurge on a technical top or pair of sleek sunglasses. Looking the part can make you feel like less of an outsider. Just get in a few test runs in new gear (especially shoes).
ARRIVE EARLY Give yourself at least an hour so you can find parking and make a trip to the porta-potty. Showing up late increases anxiety, says Lucinda Seares-Monica, Psy.D., a clinical psychologist.
ELICIT SUPPORT Tell someone—a volunteer, the person next to you at the start—that this is your first race. “The running community is encouraging,” says Frank Webbe, Ph.D., a sports psychologist. “Opening up can also be cathartic.”
FORGET SPEED Don’t have a time goal, says Bill Cole of the International Mental Game Coaching Association. You’re already guaranteed a personal record.

DROPPING TO A 5-K

The gun goes off and the race is on, which can be daunting to those used to finding a rhythm and settling into a pace.
REHEARSE IT For a local 5-K, do a trial run. Being familiar with the course will give you confidence—you’ll know where the hills are and when to fire your finishing kick.
PICK A PACER Ideally an experienced 5-K’er who’s a bit faster. Following someone means you don’t have to stress over pacing yourself, Webbe says.
EMBRACE ANXIETY “Jitters are actually good for a short race,” Seares-Monica says. “Adrenaline will rev up your engine. Think of it as fuel.”

ADDING SOME DISTANCE

Stepping up to a longer race—be it a 10-K or an ultra—can be overwhelming.
THINK SMALL Divide the race into manageable sections and focus on them one at a time, rather than thinking about the finish line, which seems far, far away.
PROMOTE YOURSELF Put your name on your shirt and soak up the fanfare. “It’s amazing to have people call you out and cheer you on,” Seares-Monica says.
POSITION FANS Plant friends and relatives strategically along the course—at the top of a tough hill, at mile 20, or where support is light on the course.
REWARD YOURSELF “Carry small items of food you can digest easily and have one at each mile marker,” says Seares-Monica, who suggests pretzels or peanut M&M’s. You’ll stay nourished as you track your progress—watch the snacks disappear as you knock off the miles.

RACING FOR A PR

It’s time to cash in on all that hard training. But doubts set in.
IGNORE NEGATIVITY If you hear someone groaning about how hard the course is, tune it out. That person probably didn’t train as much as you did.
EXPECT SOME PAIN Your legs and lungs will burn. Have a “bring it on” attitude, says Cole. Remind yourself that you wanted this: The challenge of pushing yourself to achieve something new.
HAVE A BACK-UP You wake up with a migraine or to a heat wave. Move on to Plan B—another goal that’s more realistic, but something you’ll be proud of.

ARE WE HAVING FUN YET?
It’s common to have butterflies at the start. Once you get moving, your anxieties will fade.

GOOD LUCK!!!

Check out the camp below for all Distance Runners..

http://www.therunningschool.com/

If you plan on going to a camp thi ssummer. Check out the one below

http://www.wingfootxc.com/

NOT TURNED IN: Please turn in so that i can check you off. Thank You
Alex Blackman
Brian Moy
Chris Coscio
Gary Ellison
Geoffrey Travagline
George Colabatistto
Gian Carlo Carollo
Greh Hourani
Howard Dacosta
Jared Burns
Joe Mosca
John Masino
Joseph cirillo
John Berish
Kevin French
Kiuru Mbugua
Manoj Arra
Matt Finuoli
Matt Lerro
Matt Wilson
Michel kandeel
Mike Turi
Nehemias Cruz
Nicholas Romero
Nick Lingardo
Robert Bidwell
TJ Scanlan
Tom Birmingham
Travis Duffy
Vallfarpan Lakshmanan
Vincent Truong

Any girl still interested in running cross country this fall, but missed the meeting. Email me @ jlr1086@hotmail.com. – Coach Roth

All uniforms must be turned in.. If you drop them off please put a name on them so i can check you off ..All seniors must hand in uniforms by the end of this week.. Do not let not handing in a uniform impact your graduation..

There will be a Boys and Girls Cross Country team meeting at 6:30 on Thursday June 17th. The meeting will be held in the Large Group Instruction Room. It is very important that parents attend this meeting.

Merge onto TACONIC STATE PKWY S.

5. Merge onto I-84 E toward DANBURY.

6. Merge onto I-684 S via EXIT 20S toward WHITE PLAINS/NEW YORK CITY

7. Keep LEFT to take I-684 S via EXIT 1 toward HUTCHINSON RIVER PKWY/NEW YORK CITY.
8. I-684 S becomes HUTCHINSON RIVER PKWY S.

9. Take the WILMOT ROAD exit, EXIT 19, toward NEW ROCHELLE.
10. Turn RIGHT onto WILMOT RD.

11. 255 WILMOT RD is on the RIGHT.