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Presentation Transcript
Young Men/Women High School Training Program BELEGENDARY Volume 11
Mission To truly become number one, you must constantly strive to surpass yourself, not just the competition. Our Cross Country team philosophy is based on life lessons and the Titan Core Values of Legend High School. The lessons we practice as part of our team will be habits of mind that will stay with you the rest of your lives.
Cross Country Values Good, Better, Best Never Let it Rest Until Your GOOD is BETTER And Your BETTER is BEST! Positive Intent Integrity Sportsmanship/Citizenship Trust Respect Perseverance (Work Ethic)
Coaching Staff Roger Miller (Head Coach) Megan Peterson (Co-Head Coach) The philosophy at Legend HS is to run a co-ed program, combining team workout and activities with both the boys and girls runners. All runners are grouped by ability and varsity, jv, and freshman and sophomores all work together. Cross Country races will be separated by team level and gender Both coaches will work with all athletes regardless of gender or level
Training Philosophy We train to benefit each student athlete to become a better person as well as an improved runner Emphasis on TEAM Develop athletes into competitive runners over their entire high school career. FUN! Team activities, team dinners, summer camp and trips Enjoy running. Enjoy racing Enjoy success!
Program Goals Enjoy running as a life long activity Set and monitor individual goals over their 4 years at Legend Prepare the student athlete for the college environment and help to promote running in college and beyond Create a winning attitude towards league , state and national competition. Help to develop relationships and connections for the future
Communication Our most important value Encourage and provide opportunities for the student athlete to communicate with the coaches and with teammates. We value open communication from parents! Questions, concerns, comments on anything should first be directed to the coaches. Coaches will make time for discussions if needed outside of practice time. As always, email us if anything comes up! Questions, reflections, or concerns. We want to work with you.
Communication Email is the best and fastest way to ask questions Please assume that we are here to help each runner grow as a person and prepare them to get better as a runner. When you have a question about a race, a practice or any other situation, please keep it positive when you communicate with the coaches. See our Athletic web page too!
Communication Email or Phone/Text Email list Legend Cross Country Web Calendar Schedule Find us on FACEBOOK/Twitter (Legendtrackcc) REMIND (Text Alert for the runners): 81010 and text @TeamLTXC18
Practices Monday: Meeting to go over the week s schedule and to recognize our outstanding efforts from the previous week 3:25 on most day, we meet at Tallman Park Short warm-up run, followed by 10-15 mins of a dynamic running routine. Some days will include additional routines for hips, back or core. Weight training will be available as circuits as time permits. We encourage our strength class too. Train in separate groups based on ability (beginner, intermediate, or advanced (4 groups)
Practices 3 cycles of training that are determined by experience Typical week: Monday s will be a tempo run at a given pace Tuesday: An easy conversation pace distance run Wednesday: Repetition or race simulation training Thursday: Medium distance easy to moderate pace Friday: Pre Race or Meet We will sometimes run on Saturday s. Practices will always be on our calendar. Most of our races on SAT
Practice Time Some athletes may be involved in weight training Cross Country is a demanding sport that is carefully monitored by weekly mileage and intensity. It is important not to attempt additional training outside of the scheduled practices. The coaches would be happy to sit down and go over workouts. Shoes, water, nutrition, and sleep! (important!)
Nutrition Stay healthy Eat a balanced meal and keep calories up. Protein Multiple Vitamin Girls: Ferritin levels and Iron (ask doctor) Water Homework and Sleep Always Communicate
Meet Expectations Many races are on Saturday. We try to limit the weekday meets if possible Transportation: A shortage of bus drivers will sometimes change our plans. We will make every attempt to communicate any changes ASAP Parents who attend the meet may take the kids home after the meet has concluded (when possible). Please check out We encourage a team first attitude and want all runners to stay to support their teammates!!
Most events will have 4 races as follows Varsity will be our top 7 (sometimes 9 or 10) All other runners will race together in the Boys Open or Girls Open. These are the JV races. We also have one Frosh Soph races with just 9thand 10thgraders.
Shoes and Equipment Our sport has very little outside expense compared to many others Shoes are important! Runners Roost Lone Tree and RNK in Parker work with us on team discounts for the kids and families. Ask Coach for more info The team will offer a spirit pack Support our swag with hats, polo, backpacks, ect We will purchase every athlete a team shirt (part of the team fee) Uniforms will be checked out the first week
2018 Schedule See the website Pre State Centaurus Lyons Rock Canyon Rim Rock/ Chatfield Sadalia DC Northglenn FS and Varsity League Regionals State
Shoe Nights Our partnership with RNK and Runners Roost allows us to offer discounts throughout the year. Thursday August 16thfrom 5pm -8pm at RNK in the Stroh Ranch Shopping Center. Discounts of 15-20% on a variety of shoes. Pizza will be served as it lasts Friday Saturday at Runners Roost in Lone Tree NIKE shoes and flats available Either store or other options are always available!!
Parent Expectations/Support Become involved as a cross country booster! We need parent support with meet snacks/drinks, transportations (at times), and cheering support! Please allow your son/daughter to grow as a student/athlete and make some decisions on their own. Sometimes additional pressure from parents can do more harm than good. Whenever you have questions- Please communicate!!!
Coaching References Dr. Jack Daniels- The Daniels Distance Formula. Developed the VDOT tables Owen Anderson Jay Johnson- coachjayjohnson Joe Newton- York HS-successful high school coach Joe Vigil- Adams State Legendary Coach
Coaching References/Influences Chris Suppes (Ft. Collins HS) Coach Jay Johnson (Boulder/coachjay.com) Brad Jenny (Doane College) Brian Jansen (Idaho State University) Various college and high school research and training programs. Colorado HS Coaches from our State Clinics Cherry Creek, Arapahoe, Cherokee Trail, D evelyn, Ft. Collins, Rangeview, and many from out of state.
Training Cycles June August 1st Summer Base: Running drills, hills, easy to moderate distances. Build up weekly mileage and long runs. August 1st August 15th August 15th September 10th Rep runs/Lactate tempo runs. Ex: Mile repeats, 400 pace runs, hills, 1.5 mile threshold runs. Easy running for beginners.
Training Cycles Sept 12- October 8th short intervals at race pace and race simulations Pack Runs, tempo threshold runs for running economy and endurance builiding Oct 10th Oct 31stChampionship Season Keep mileage moderate, intensity up Keep it fast 300-600 m and fast sessions Rest
Fund Raising Pancake run 5k Online Fundraising TBA soon- 20 email addresses : friends, family, neighbors, doctors, dentist, etc anything helps! Fundraising Goal $100 donations accepted August 25-Sept 17thor so Entry Fees, transportation, uniforms, bags, team events, awards night, additional equipment/supplies. Special Trip $ (Kansas or Arizona)
5A Continental League Legend Chaparral Ponderosa Highlands Ranch Heritage Douglas Co Castle View Regis Thunderridge Mountain Vista Rock Canyon
Remember to check weekly Website-> Legend> Fall Sports> Cross Country http://athletics.legendtitans.org/page/show/2463678- cross-country Email list Facebook/twitter Coach Email: rwmiller1@dcsdk12.org Emails Available on website
