FHS

Fulton

Cross Country

Summer 2017

FULTON CROSS-COUNTRY

2017 Summer Information

Fulton Cross-Country has been a success due to the Influx of a number of qualitystudent-athletes into our program. These athletes have shown a great work ethic andbelief in what it takes to make Hornet Cross-Country a success. They have understoodthat:

• THERE ARE NO SECRETS, NO MAGIC AND NO QUICK FIXES

• The formula for our success Is very simple, ask more of yourself and give moreof yourself.

• Everyone must be willing to pay the price this summer, if we are going to be

successful next fall. You must have a commitment to the cause.

For us to continue to build our program even better, it is necessary for the athletes that

are new to the program to begin their experience with us on a positive note. This is

accomplished by starting to train this summer. Those returning athletes must BEGIN

AND CONTINUE their hard work through the late spring and summer months.

• Regardless of ability, you must develop some type of running program through

the summer in order to continue to maintain or increase the success level our

teams have had. The vast majority of this work will l^e done outside of/:0riy#'rect

eyesight. Thus, you must develop a partn^^rship in the development of ourprogram. ;. ' - . .

• Highly successful cross-country programs do not depend on individuals; but

rather, they depend on a team concept. If we are successful this fall, it will be

because of CONTAGIOUS GROUP RUNNING. Talking about it and thinking

about it is not enough, potential is not enough, production and doing the running

day after day, after day is what will count down the road. The price to be paid is

great. No one has ever said that it will be easy, but the END RESULT is WORTH

IT. We will only be as strong as our weakest link.

• If everyone is capable and willing to do what is necessary to excel, then we will

have a successful season. You have control over how good you will be this fall.

That also means you control how good the team will be this fall. The team is not

one runner, or five runners, or seven runners, the team is ALL the runners.

When the team runs in the summer, the chances for success in the fall Increase

significantly. And we all know, it is far more fun to be successful than not.

Here is a summer workout schedule. Be committed to it. YOU MAY INHERIT TALENT,

BUT ONLY YOU CAN MAKE YOURSELF A CHAMPION!

The following is the training schedule for MAY and JUNE.

FOR BEGINNERS (15-16 Miles per week): (if you have not started yet, get going!)

All workouts during the summer should begin with some dynamics and a moderate

amount of stretching. Make sure vou cool down after vour workout.

Sunday Rest

Monday 2.0 miles - easy

Tuesday 2.0 miles - easy +10 min fartiek (50 seconds easy, 10 seconds hard x 10)

Wednesday Rest

Thursday 3.0 miles - moderate

Friday 4 X 800 Meters - moderate to medium fast pace, with 3 minutes rest between eachone

Saturday 3.0 miles - you pick the pace (should be moderate to hard)

The following is the training schedule for JULY and AUGUST.

Sunday 4.0 miles - you pick the pace (should be moderate to hard)

Monday 3.0 miles - easy, then 6-8 100 meter striders (add these to your weekly mileage)

Tuesday 3.0 miles - easy to moderate, then 6-8 100 meter striders (add these to your weeklymileage)

Wednesday Rest

Thursday 4.0 miles - moderate, then 6 to 8 100 Meter Striders (add these to your weeklymileage)

Friday Variety workout

Saturday 3.0 miles - moderate

MORE EXPERIENCED RUNNERS SHOULD ADD 1-2 MILES TO EACH OF THESE

DAYS' WORTH OF RUNNING!

Here are examples of Variety Workouts:

• Long Pickups - 10 minutes Hard alternated with 5 minutes Easy for 30 minutes total ofHARD running

• Fast Runs -15 minutes Hard followed by 15 minutes Easy

• Hill Fartiek - run the hills Hard and the flats and down hills Easy for 2 to 3 miles in May

and June, 3 to 4 miles in July and August

• Run the last 1 to 2 miles of a regular workout Hard

Here are some hints for your summer workouts:

• Drink plenty of water. Drink at least 10 eight-ounce glasses of water each day. Try to

consume 4 to 8 ounces of fluid for each 15 minutes of running immediately during or

after your run. If you feel dizzy or light-headed while running, STOP IMMEDIATELY.• When running on the streets (please do not do so any more than is necessary) be

extremely careful. Do not take unnecessary chances. Do not wear headphones whenrunning on the streets.

• Run on soft surfaces whenever possible.

Getting Started

The first rule of running is probably the most important if you want an injury-free season. Inorder to be a runner, you need proper running shoes. The correct shoes can enhance yourseason and help to prevent injuries. While the initial cost may be a little more, the odds are thatyou will be running in the type of shoes created for your body mechanics. Remember; even the

most expensive shoes are a great deal cheaper than paying doctor's bills for preventable

injuries.

If you are a returning runner, make sure to check the condition of your old shoes. A year of

training will, most likely, mean you will need a new pair for the new season. If you are planning

on doing a fair amount of running, it might be a good idea to get two pair of shoes and alternate

them daily. It usually takes 24 hours for your shoes to recover from the compression of the

previous day's running. If you altemate the two pair, they will last longer and it will ultimately be

more economical.

After getting proper shoes, the simplest and wisest information is to increase the time, speed,

and intensity of your running gradually. This is as important for the returning runner as for the

new runner. While your mind may remember where you finished last season, your body isprobably not presently trained at that level. Try to keep your weekly Increases in time or

distance to a maximum of 10% per week. That means, if you ran 10 miles this week, nextweek you should not run more than 11 miles. While this small-step approach seems limiting,

your body must be trained to handle the additional stresses created by training. While all of uswant to be better sooner, it is more important to be healthy. A healthv runner is an active runnerthat can keep progressing.

An accepted rule in training is that you will lose 1 day of training effort for every 2 days in a rowyou take off from running. If you want to do more than maintain fitness, you need to exercisemore than every other day. A good cross-country runner wants to continually improve their

fitness so they can race faster. In order to do this, you need to increase the number of days you

run.

You determine the number of days you will be running in the off-season. For the beginning

runner, 4 to 5 times a week is a good way to start. For the more experienced runners, running

5, 6 or even 7 days per week may be desired. The off-season is the time to experiment in order

to find out what works for you. There is no substitute for the running.

Most successful cross-country runners develop a base during the summer so that they can race

better in the fall. The number of days you run is more important than the number of miles you

run. Therefore, the 3 most valuable steps you take every day are those 3 which take you

out the door to do vour running. On the days when you are going to run, try to start the day

with your run. This way you guarantee that you get your run in before it gets too hot or your

friend wants to go to the movies or your parents want a chore done. Enjoy these runs. Everyday need not be a blast pace. If you are tired, take the day off. It is much better to take a day

off in the summer than miss a race during the competitive season.

A great motivational tool for all runners is a training log. You may purchase fancy ones from

different sources (bookstores, etc.), or a simple spiral notebook will do. A great website is

www.maDmvrun.com. There is an app for your smartphone too. Record your activity daily in

the log. As you progress as a runner, you will look back on these logs. They are great tools for

determining what worked and what didn't. They will be a great diary of your running career.

When you are doing well, you will be motivated by the positive results recorded in your log.

When you are going through a difficult period, you can look back to see what might have causedthe problems, such as overstraining. The log will help keep you on a sensible training program,

even when you are not under direct supervision.

If you get a solid summer base, it will be so much easier for the coaching staff to direct you to a

successful season. If you do not workout in the summer, you must realize that you will need

some base before attempting faster work. Most running experts agree that it takes 14 days for atraining cycle to have an effect on your performance. Therefore, be patient; do not expect

today's workout to have a direct effect on tomorrow's race. Also, do not try to cram in extra

workouts to make up for what you missed earlier. Use a stair-step approach and eventually you

will climb the ladder of success in cross-country.

Alternative Cross-Country Workouts - In training for cross-country, "there are many roads to

Rome" but none better than running.

Swimming and Deep Water Running workouts are an excellent way to increase fitness whiletaking some wear and tear off your feet and legs. They can improve cardiovascular fitness,

correct running techniques and develop upper body strength. A good way to start pool workoutsIs with a warm-up swim. This should be done freestyle and should be as long as your runningwarm-up. Alternate among three forms of water running; 1) regular running In the water, 2)

running pistons, and 3) cross-country skiing motions.

Cycling. For those people who would rather do their alternative workouts outside, there aremany options available. Cycling Is one of the best. Using either a road or mountain bike, your

heart rate can be used as an acceptable measure of Intensity. The cadence should be between90 to 120 revolutions per minute, the same for exercise bicycles, and the "old rule of thumb" Is

that 4 miles on the bike Is equal to 1 mile of running. Always wear a helmet for safety and

develop safe routes with a variety of terrains. As with running, uphill climbs add to the benefit ofthe workout.

The cross country coaching staff will follow up with each of you as the summer progresses.

How well we prepare through the summer can Influence our ability to be that much betterprepared for our upcoming season. Cross-country Is such a great sport with tremendousself-dlsclpllne and endurance possibilities. We cannot rest on past successes, but Instead wemust strive to Improve and hopefully enjoy the kind of season we all wish to have.

Summer camps There are two summer camps that the FHS team primarily attends.Information for each can be found at their respective websites. Going alone is fine but goingwith teammates Is way more fun! Start talking to each other and your parents.

- Smarter training for faster running camp, Colorado Springs, CO. July 2nd to July 9th.

www.ccrunnlnQcamps.ora

- Southwest Missouri running camp, Neosho, MO. July 17th to July 21st.

www.swmorunnlnacamD.com

Fulton high school cross country coaching staff

• George Yates - 7 years as head coach

• Janelle Harrison - 4 years as assistant coach

FHS CROSS-COUNTRY TRAINING TIPS

Three phases of Fulton Cross-Countrv training ° ETR

E = Exercise Phase (June 1 - August 11)

If you are a beginner, when you start this phase, you may feel slow and out of breath, that will change In 10-15days of running

Beginners or people returning to running after a long break, should work up to 15-19 miles per week early on,then move to 25-30 miles per week toumrds the end of this phase

Experienced runners should be at 25-30 miles per week, building to 35-40 miles per week at the end of this phaseUse soft surfaces whenever possible, curbing every day Is a must

More mileage Is OK as long as you stay HEALTHY

Your running during this time is not LSD (long slow distance), it might be to begin with, but It should build torunning at a pace that when you finish your runs you are "pleasantly" tiredIn this phase, the number of days you run are more important than the distance you run on those daysIn this phase, the distance you run is more important than how hist you run on the days you run

Priority Is: # 1 Running every day, # 2 - Running as far as possible each time you run, # 3 Running as fast aspossible each time you run, do not change the priority

Adaptation is necessary, it is created by consistent (every day) running

Be careful to not Increase mileage, days run, sessions in one day, etc. too fast, iisten to your body10% increase in mileage from one week to the next is a good rule of thumb, however, everyone Is differentMore than one session of running on in given day is good, but not every day, learn to rest tooOverall Fitness Is very important in this phase - building conditioning, becoming more flexible, becomingstronger

This phase should Include lots of activities In addition to running, but not replacing It, If you are replacingrunning with other things, you are training for another sport, not cross-country

Work Is not exercise. It Is a paycheck

Cross-Country is running, no substitute Is better

Aerobic Training - lots of days and lots of miles, the more of both the better, wearing out shoes, buildingcapillaries, building heart muscle, increasing lung capacity, developing tendon and ligament strength, creatingmuscle suppleness, developing running efficiency, gaining confidence, pride, etc. achieving that "Running onWings" feeling

Log your running and other activities, keep track of how you feel, where you ran, how hist you ran, your weight,etc.

This phase Is Athlete/Teammate/Coach Motivated, Coach somewhat Directed

Even/one on this team needs this phase

T = Training Phase (August 12 - October 10)

Everything In the E Phase continues plus

• Intensity increases, 2 sessions a day for the first week of practice

• Athlete/Teammate/Coach Motivated, Coach Fully Directed

• includes Aerobic Training and Anaerobic Training, Hills, Speed Endurance, Speed Training, etc.

• You will not lose pure speed from our training, you will gain a great deal of it• Will Include competitions, but they are for learning racing strategies, racing techniques, assessing training

goals, etc.

• Individuals decide if this phase is where they wish to go, some may stay in the E Phase, that is OK

R= Racing Phase (October 10 - November 7)

• Everything in the Training Phase continues plus

• The portion of the season that really counts competitively - Conference, District, State

• Can not do really well in this phase without the T phase first

• R Phase Is built on a solid and extensive E and T phase, no shortcuts, no magic, no quick fixes

• Health, Rest and Recovery are the most Important parts of this Phase

• Racing Is with very specific goals In mind• Go Hard or Go Home portion of the season

FULTON CROSS-COUNTRY

The Value

As a cross-country coach 1 know that it does not matter how well I can coach if I do not have

anyone to coach. One of our top priorities must be to recruit new members to our team. As

members of the Hornet Cross-Country team we should be looking for certain qualities in a

prospective team member. We should be looking more for what a person is than what a person

does. I look for the following qualities when recruiting a prospective team member:

competitiveness, a willingness to work hard, does the person give up easily?, does the person

think in a positive way?, is the person a success in the classroom? I have learned from

experience that the student-athlete that has these intangibles is the kind of athlete we want to

have in our program.

The sport of cross-country is not well understood or known in our district. Many students feel it

is too hard or too competitive, or that it is impossible for them to walk 3.1 miles let alone race 3.1

miles. They may also feel that to work at a job is more important than being out for a sport.

Many of them have had "bad" experiences with sport in the past, or if they are females they feelthat being an athlete is not very feminine. Many students have girlfriends or boyfriends and donot want to give up time with them to be in a sport. Some feel it is more fun to be a member of awell-recognized, high profile sport. It is up to us reach out to all those persons who might beinterested and to "educate" all of the others.

Here are some reasons for being on the Fulton Cross-Country Team:

• No one is cut from the team (except for academic/discipline reasons)• Everyone will get to compete in most of the meets (there are Varsity and JV races in

most meets)

• Our team has a developing tradition of excellence (we work hard, but we also have a lotof fun)

• The team is made up of really "neaf and interesting people• No experience is necessary

• There is a close-knit atmosphere which develops between athletes-coach-parents (afamily-like atmosphere)

• Cross-country often reaches students not served by community sports or other schoolsport programs, it teaches both individualism and the value of working with others (team)

• It appeals to the academically-oriented student, typically about 90% or more are on thehonor roll

• It allows for opportunities to challenge yourself. There is no restriction or limit on howwell you can perform. Your race is your race and is not dependent on anyone else.

June 2017

18

Father's Day

Mini camp @Fulton

6:30 - 9:00 pm

Group run6:00-7:30 am

Group run6:00 - 7:30 am

Group run

6:00 - 7:30 am

Mini camp @

Mexico

6:30 to 9:00 pm

Group run

6:00-7:30 am

17Fulton Street Fair

5k.

Fulton. MO

Group run

6:00 - 7:30 am

Group run6:00 - 7:30 am

2017 Calendar Template © calendarlabs.com

July 2017

2 3

Colorado carhp Colorado camp

9 10Group run6:00-7:30 am

Colorado camp

16 17Retreat •• : ; Group run

weekend ., . j

6:00-7:30 am

SWMO camp

23 24Fall no contact Fall no contact

30 31Fall no contact First day of

practice

Independence

Day

Group run6:00 - 7:30 am

Group run

6:00 - 7:30 am

Group run

6:00-7:30 am

SWMO camp

25Fall no contact

Group run

6:00-7:30 am

SWMO camp

26Fall no contact

Group run

6:00 - 7:30 am

Red, White, and

Green Estates 5k

Mexico, MO

Retreat

weekend

Group run6:00 - 7:30 am

Group run6:00 - 7:30 am

22Fall no contactGroup run

6:00 - 7:30 am

SWMO campSWMO camp

27Fa! no contactFa no contact Fal no contact

2017 Calendar Template © calendarlabs.com

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