Hope everyone is having a great end to their school year. I just wanted to reach out regarding an informational XC meeting that will be held next Wednesday(5/29) in Patriot Hall @ 3:15. Below are the topics we plan to discuss below.
-Summer Training Plans
-Early Season Practice Expectations
-Equipment(watch, water bottle, mini-band, training shoes, spikes)
-Q/A
Please let me know if you have any questions. Otherwise I look forward to seeing everyone next Wednesday. Thanks.
Liberty District Outdoor Track & Field Championship info
The order of events and time schedule for the Liberty District Outdoor Track & Field Championships to be held at South Lakes High School Tuesday and Wednesday, 5/14-15 has been finalized and is posted on "team files" on the outdoor track site.
Yorktown's athletic training office has arranged to offer on-site physicals on May 29 from 5-7 pm. Physicals conducted on May 29 will be valid for all summer green days as well as participation during the entire 2019-20 school year.
The physicals cost $35 with all proceeds going to the Yorktown Athletic Training department.
Please contact Lanay Coleman Burke at lanay.burke@apsva.us to schedule an appointment.
The link to purchase spring outdoor track apparel has been posted. It may be found on yorktownsports.org Go to "spring", then "outdoor track", then "coed". Now click on "team links" for ordering information. Please adhere to the deadline for ordering. Thank you!
Day Two of the Liberty District Indoor Track & Field Championships has been rescheduled for Friday, 2/8 at the Prince George's Sports & Learning Complex. Student-athletes are excused from class at 1:30 p.m. and the bus will leave at 1:45 p.m. The meet will begin at 4:00 p.m. A time schedule with the order of events will be posted once available.
Day Two of the Liberty District Indoor Track & Field Championships has been rescheduled for Friday, 2/8 at the Prince George's Sports & Learning Complex. Student-athletes will be excused from class at 1:30 p.m. and the bus will leave at 1:45 p.m. The meet is scheduled to begin at 4:00 p.m. and a revised schedule of events will be posted when it becomes available.
Day Two of the Liberty District Indoor Track & Field Championship has been postponed for today (2/1/19) and further information will be sent out once it becomes available.
For those wishing to purchase team apparel for indoor track, please use the order form that may be found in "team links" under "indoor track" on yorktownsports.org
I wanted to take the time to wrap up the season now that it is officially over, after Saturday's state meet.
I also wanted remind everyone that the awards banquet will be on Thursday. Here is the note from the athletic department: Fall Athletic Awards Night will be on Thursday, November 15th at 7 pm in the cafeteria. All the teams will begin the evening together for refreshments. Each family is asked to bring a dessert to share. After the Presentation of the Awards, teams will then move to separate rooms for individual awards
As I have stated in several emails in the past, the goals for the season were self improvement and accountability. The lettering system was geared towards those concepts so I wanted to make sure I took the time to post the results of the final time trial that was held a few weeks ago, in addition to a few numbers from the athletes that competed at Districts and Regionals. It was great to see the improvement from day 1 of practice to the fall but now is the time to keep that momentum and good habits going as you head into 2019.
3200m time trials
Lettering Criteria: Performance: Being in the top 10 @ any varsity competition(DCXC will be top 10 total times, since the races are separated by grade), achieving the time goal for the timed 3200(13:00 boys, 14:00 girls), or improving by 10%.ANDAccountability: Having 2 or less unexcused absences in the month of October.
-Of the 47 that completed both time trials, all 47 improved, and 36 improved by 10% or greater
Wednesday will be the final(optional) 1600TT for those not running @ the Regional Meet. If you are not planning to do indoor track, please turn your uniform into coach Robertson. Thanks
Tuesday: Easy Run
Groups 1/2: 25 min easy run
Ropes/Rollers After
Boys Group 3: 1.1 loop + 4 laps + 4x100 strides
Group 4: 1.1 loop + 4 laps + 4x100 strides
Group 5: 1.1 loop + 4 laps + 3x100 strides
Group 6: 1.1 loop + 3 laps + 3x100 strides
Group 7: 1.1 loop + 3 laps + 3x100 strides
Group 8: 1.1 loop + 3 laps + 2x100 strides
Group 9: 1.1 loop + 3 laps + 2x100 strides
Group 10: 1.1 loop + 3 laps + 2x100 strides
Wednesday: Time Trial or Pre Race
Groups 1-2: 20 min run + 4x100m strides
Groups 3-10: 1600m TT
Thursday:
Bus For Regional Meet will leave @ 12:40
Boys: Race @ 3:00
Girls Race @ 3:30
Friday:
Groups 1/2: Pool(Track workout if you did not race @ the regional meet)
If you are not running Districts this week, you will be running a 3200m time trial on Wednesday(10/24), there will be an opportunity for another time trial next Wednesday as well(10/31). Whether you are eligible for a varsity letter or not(via the attendance policy) we strongly encourage that you run the 3200m time trial. The goal is to see how much you have improved over the last few weeks of training. If you cannot make one of the Time Trial options, please let me know.
***Also, if you run the 3200 this week and would like to continue training through the week, please feel free to do so. If there is anyone who wants to improve their beginning of the year 1600 time, we will have a 1600 TT on (10/31) for those who already completed the 3200 TT***
Tuesday: Easy Run
Boys Group 1: 25-35 mins
Boys Group 2: 25-35mins
Girls Group 1: 25-35 mins
Girls Group 2: 25-30 mins
Strength work(1 set) after
Boys Group 3: 1.1 loop + 4 laps + 4x100 strides
Group 4: 1.1 loop + 4 laps + 4x100 strides
Group 5: 1.1 loop + 4 laps + 3x100 strides
Group 6: 1.1 loop + 3 laps + 3x100 strides
Group 7: 1.1 loop + 3 laps + 3x100 strides
Group 8: 1.1 loop + 3 laps + 2x100 strides
Group 9: 1.1 loop + 3 laps + 2x100 strides
Group 10: 1.1 loop + 3 laps + 2x100 strides
Wednesday: Time Trial or Pre Race
Groups 1-2: 20 min run + 4x100m strides
Groups 3-10:
Thursday:
Bus For Districts will leave @ 12:15
Boys: Race @ 2:30
Girls Race @ 3pm
Groups 3-10: Day Off, **no practice**
Friday:
Groups 1/2: Pool
Groups 3-10: 20 min easy run
Hurdles/Ropes/Rollers After
Saturday: 9am practice (likely from Yorktown)
Group 1: 30 min run + 20-25 min pool
Group 2: 30 min run + 20-25 min pool
Group 3: 30 min run + 20-25 min pool
Group 4: 20 min run
Group 5: 20 min run
Group 6: 20 min run
Group 7: 20 min run
Group 8: 20 min run
Group 9: 20 min run
Group 10: 20 min run
Sunday:
OFF
Monday: Strides or 200s on the track
Warm Up: 1.1 loop + 2-4 laps on the track(last .5 ins/outs)
Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr)
Boys Group 1: 1200@ Goal 5k Pace + 4x200@ 36 w/ 200 jog
Boys Group 2: 1200@ Goal 5k Pace + 4x200@38 w/ 200 jog
Girls Group 1: 1200@ Goal 5k Pace+ 4x200@ 40 w/ 200 jog
Girls Group 2: 1200@ Goal 5k Pace + 3x200 @42 w/ 200 jog
Boys Group 3: 5x200@ 39 w/ 200 jog
Group 4: 5x200@42 w/ 200 jog
Groups 5: 8-9x100 strides w/ jog back recovery
Group 6: 8-9x100 strides w/ jog back recovery + 1.1 loop after
Group 7: 8-9x100 strides w/ jog back recovery + 1.1 loop after
Group 8: 7-8x100 strides w/ jog back recovery + 3 laps on track after
Group 9: 7-8x100 strides w/ jog back recovery+ 3 laps on track after
Group 10: 7-8x100 strides w/ jog back recovery+ 3 laps on track after
Here is the training for the the next 3 days. Tomorrow(10/17) is the last race we can enter everyone(Districts is just 10 runners on each side) but the next 2 Wednesdays(10/24, 10/31) we will have 3200m time trials. Whether you have are eligible for a varsity letter or not(via the attendance policy) we strongly encourage that you run the 3200m time trial. The goal is to see how much you have improved over the last few weeks of training. If you cannot make one of the Time Trial options, please let me know.
Tuesday: Turf Workout or Run + Strides
Group 1-2
Warm-Up: Circle Drills + Warm Up to Turf + 4 laps(last 2 laps “ins outs” + Line Drills
Boys Group 1: 1x1200@(80-82 pace), Jog 3 laps, 3-4x800@Cutdown(Start @ 2:55) w/ 60 sec jog, Jog to hill, 4x75m hills@ mile effort
Boys Group 2: 1x1200@(84-86 pace), Jog 3 laps, 3-4x800@CD(Start @3:02) w/ 60 sec jog, Jog to hill, 4x75m hills@ mile effort
**If you are racing tomorrow, do a 3m run + 3x100 strides**
Girls Group 1: 1x1200@(92-94 pace), Jog 3 laps, 2x800@CD(Start @3:17) w/ 60 sec jog, 3x400@92 w/ 40-50 sec jog. Jog to hill, 4x75m hills@ mile effort
Girls Group 2: 1x1200@(110-112 pace), Jog 3 laps, 2x800@CD(Start @3:45) w/ 60 sec jog, 2x400@95 w/ 40-50 sec jog. Jog to hill, 4x75m hills@ mile effort(If not racing)
**If you are racing tomorrow, do a 3m run + 3x100 strides**
Boys Group 3: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down
Group 4: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down
Group 5: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down
Group 6: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down
Group 7: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down
Group 8: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down
Group 9: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down
Group 10: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down
Wednesday: Meet @ Bluemont or recovery
Wear shoes for the race, not spikes
Buses will load @ 3:35 and leave @ 3:45
Boys Race@ ~5pm(Start Warm Up @ 4:30)
Girls Race@~5:30pm(Start Warm Up when boys start)
Groups 1-2(if not racing): 30-35 min easy run, unless instructed to cross train
Thursday:
Boys Group 1: 35-45 min run + 4x100m strides + 2 lap CD
Boys Group 2: 35-45 min run + 4x100m strides + 2 lap CD
Girls Group 1:35-45 min run + 4x100m strides + 2 lap CD
Girls Group 2:30-35 min run + 4x100m strides + 2 lap CD
Here is the training for the the next 3 days. Tomorrow(10/17) is the last race we can enter everyone(Districts is just 10 runners on each side) but the next 2 Wednesdays(10/24, 10/31) we will have 3200m time trials. Whether you have are eligible for a varsity letter or not(via the attendance policy) we strongly encourage that you run the 3200m time trial. The goal is to see how much you have improved over the last few weeks of training. If you cannot make one of the Time Trial options, please let me know.
Tuesday: Turf Workout or Run + Strides
Group 1-2
Warm-Up: Circle Drills + Warm Up to Turf + 4 laps(last 2 laps “ins outs” + Line Drills
Boys Group 1: 1x1200@(80-82 pace), Jog 3 laps, 3-4x800@Cutdown(Start @ 2:55) w/ 60 sec jog, Jog to hill, 4x75m hills@ mile effort
Boys Group 2: 1x1200@(84-86 pace), Jog 3 laps, 3-4x800@CD(Start @3:02) w/ 60 sec jog, Jog to hill, 4x75m hills@ mile effort
**If you are racing tomorrow, do a 3m run + 3x100 strides**
Girls Group 1: 1x1200@(92-94 pace), Jog 3 laps, 2x800@CD(Start @3:17) w/ 60 sec jog, 3x400@92 w/ 40-50 sec jog. Jog to hill, 4x75m hills@ mile effort
Girls Group 2: 1x1200@(110-112 pace), Jog 3 laps, 2x800@CD(Start @3:45) w/ 60 sec jog, 2x400@95 w/ 40-50 sec jog. Jog to hill, 4x75m hills@ mile effort(If not racing)
**If you are racing tomorrow, do a 3m run + 3x100 strides**
Boys Group 3: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down
Group 4: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down
Group 5: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down
Group 6: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down
Group 7: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down
Group 8: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down
Group 9: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down
Group 10: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down
Wednesday: Meet @ Bluemont or recovery
Wear shoes for the race, not spikes
Buses will load @ 3:35 and leave @ 3:45
Boys Race@ ~5pm(Start Warm Up @ 4:30)
Girls Race@~5:30pm(Start Warm Up when boys start)
Groups 1-2(if not racing): 30-35 min easy run, unless instructed to cross train
Thursday:
Boys Group 1: 35-45 min run + 4x100m strides + 2 lap CD
Boys Group 2: 35-45 min run + 4x100m strides + 2 lap CD
Girls Group 1:35-45 min run + 4x100m strides + 2 lap CD
Girls Group 2:30-35 min run + 4x100m strides + 2 lap CD
Here are the results from 2017 and 2018 for the County Meet. The course this year was slower due to some changes, muddy conditions in some spots, and adding the extra hill.
The best way to see if you improved from one year to the next would be to look at your overall place. That is the best way to figure out improvement year to year in most cases.
Please let me know if you have any questions, thanks.
Here are the times and 2 mile splits from the Wednesday meet. The 2m split is good information to use regarding pacing. If your last .98 was significantly(10-15+ seconds) faster than the other 2 miles you may not have been pushing hard enough during the beginning of the race. If your last.98 was significantly(15 + seconds) slower than the rest of the race you likely went out at a pace you were not ready for, or you just had an off day. If you were somewhere in the middle of that, you did a great job pacing.
Feel free to ask a coach how to best look at race splits and use that positively moving forward to the next competition.
Training Week of 10/1 and Glory Days Race Information
Please see Saturday plans for Glory Days race information. Thanks.
Thursday: Long Run for groups 1-4, Circuit for Groups 5-10
Boys Group 1: 2m to W/OD, 2m@7:10-7:30 on path, 2m back @ 6:50-7:10, add 4-5 laps on the track@ 6:20-40 pace when you get back + 4x100m strides + 2-3 lap jog
Boys Group 2: ~7m Run:2m to W/OD easy, 2m@7:20-7:40 on path, 2m back @ 7:00-7:30, add 4 laps on the track@ 6:30-50 pace when you get back + 3-4x100m strides + 2 lap jog
Boys Group 3/Girls Group 1: ~7m Run: 2m to W/OD easy, 2m@8:00-8:40 on path, 2m back @ 7:50-8:20, add 4-5 laps on the track@ 7:10-40 pace when you get back + 4x100m strides + 2 lap jog
Girls Group 2: ~6m Run: 2m to W/OD, 1m@8:50-9:20 on path, 2m back @ 8:30-9:00 add 4-5 laps on the track@ 7:50-8:20 pace when you get back + 4x100m strides + 2 lap jog
Group 4: ~6m Run: 2m to W/OD, 1m@8:20-8:40 on path, 2m back @ 7:50-8:10, add 4-5 laps on the track@ 7:20-7:40 pace when you get back + 4x100m strides + 2 lap jog
Strength Training After
Groups 5-10: Circuit(will be explained on whiteboard)
Warmup: 1.1 loop
Cool-down: Cool Down 2 laps
Groups 5-10: 20-25 min easy run, unless instructed to cross train
Friday: Pre Race
All : 20-35 min easy run, unless instructed to cross train
Hurdles/Ropes/Rollers After
Saturday:
If you are on the list and not planning to race, let a coach know if you haven't already.
We are taking the majority of our team. We left out athletes with recent injury issues and athletes that have missed meets without communicating their absences coaches before the day of the event. The meet has to pay per bib and we had a good amount of no-shows without communication at DCXC, so we want to make sure we do not have cause the same issue for Glory Days.
If you have a question as to why you are not on the list, please communicate that to a coach.
We have had some issues of people not riding the bus and missing the warm-up with their teammates. Please ride the assigned bus with your teammates, if you cannot take the bus for some reason please speak to a coach about this.
I will send the rest of the week training, later today or tomorrow but here are the next 2 days. Please note that groups 5-10 will be racing tomorrow @ 5pm. It says online that the race is @ 4:30pm but we will have the boys run @ 5pm and girls @ 5:30pm. Please let me know if you have any questions. Thanks.
Tuesday: Groups 5-10 will be doing a pre race run + strides. Groups 1-4 will be doing a turf workout.
Groups 5-10: Run + Strides
Run 1.1 + Line Drills + 3x100m strides
Cool-Down: 2-4 laps or 1.1
Workout:
Groups 1-4:
Warmup: Jog to turf fields + Groups 1/2: 4 laps on turf "ins-outs"(jog the curve, stride straight) + Groups 3/4: 3 laps on turf "ins-outs"(jog the curve, stride straight) + Line Drills + 3x100m strides
Cool-down: Cool Down: Jog back(Freshman), 2 laps on turf and then jog back(Soph), 4 laps on turf then jog back(Jr/Sr)
Workout:
Boys Group 1: 1x1600 CD@ 5:35(85, 83, 83 82), Jog 3 laps, 6x400 CD(81, 81, 79, 79, 77, 77) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effort
Boys Group 2: 1x1600 CD@ 5:52(90, 88, 88 86), Jog 3 laps, 5-6x400 CD(85, 85, 83, 83, 81, 81) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effort
Boys Group 3/Girls Group 1: 1x1600 CD@ 6:15(95, 93, 93 91), Jog 3 laps, 5-5-6x400 CD(91, 91, 89, 89, 87, 87) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effortt
Girls Group 2: 1x1600 CD@ 6:52(105, 103, 103, 101), Jog 3 laps, 4-5x400 CD(100, 100, 98, 96, 96) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effort
Group 4: 1x1600 CD@ 6:25(98, 96, 96, 94), Jog 3 laps, 4-5x400 CD(93, 93, 92, 91) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effort
Strength Training After
Wednesday:
Group 5-10: Race @ Burke Lake. Bus leaves @ 3:20pm
Groups 1-4: 30-35 min easy run, unless instructed to cross train
Hurdles + Ropes + Rollers
Online Logging Option: If anyone would like to use an online option for their training log, I have set up a Yorktown account for an app/website called Trackster. It is very easy/simple to use and can be used instead of the paper log sheet used at practice. Sign-up directons are below. If you still wish to use the paper copy that is ok, but Trackster will allow you to include more details and have all of your training information on your phone/computer/tablet.
One of the biggest issues in our sport is staying healthy as you progress through training. This is the main reason we implement various drills and strength/mobility exercises at practice but I wanted to make sure I provided everyone with a few more resources to potentially help with injury prevention and care.
Please let me know if you have any questions here. Thanks.
Injury Prevention Talk Monday 10/1
At the beginning of practice on Monday 10/1 Dr. Ben Pearl DPM (a former cross country runner at McLean High school) has graciously offered to give a short 10 minute talk at the beginning of practice to review injury prevention, common running injuries, the psychology of recovery and when you should see a healthcare provider. He has worked with several of the District Track athletes that I coach on a case to case basis in addition to countless other runners in the area from beginner to professional.
**Below is a message from Grove Spine and Sports Care. They have regularly treated the athletes of the District Track Club (including Coach Jacob and Coach Claudia). They also have treated a few of the Yorktown runners in the last month. I really think they are the best in the area at diagnosing the root of a potential and/or current injury and offering an evidence based/guided approach to injury prevention and/or care. We don't have any sort of deal for commission with them if we send runners their way, I just really think they are the best at what they do**
Here is what they sent:
We accept most Blue Cross Blue Shield (Anthem, CareFirst) PPO plans (not HMO or POS plans) and the fee structure would be determined by the patient's specific benefit plan. With the patient's member id # and date of birth we can look up individual benefits. Pricing for the initial consult could range from $0 to $200. For the follow up/treatment appointments, the fee would range from $0 to $95. Again, all of this is dependent upon the individual coverage as defined by their Blue Cross Blue Shield plan.
For patients without BCBS PPO plans, we charge $200 for the initial 1 hour chiropractic evaluation and treatment. Follow up appointments are 30 minutes in length and cost $95. We can provide a detailed statement to patients for submission to their own insurance company.
We will perform a full clinical evaluation that will include our chiropractic assessment as well as a video gait assessment on our treadmill. From this initial evaluation we can decide the next steps that are best for each athlete, whether it is strengthening exercises, chiropractic treatment, and/or hands on manual therapies.
Should it be determined that an Opti-Gait assessment is warranted, fees and scheduling will be coordinated through Dr. Reilly.
To schedule a chiropractic visit, patients can call our main number, 703.760.8110 or request an appointment through our website grovespinesports.com.
Please let me know if you have any other questions regarding our fees our scheduling.
I have amended the varsity requirements to reduce any confusion before we start implementing this policy next week. I added in a few excused absences including family emergencies. I didn't even think to include that before since it is a common sense no brainer.
I will send out another email as a reminder before Monday but at this point everyone should have received this communication.
Please feel free to reach out with any questions. I am sure there will be flaws in the system but we as coaches feel that is is the best way to focus on developing/rewarding both accountability and self-improvement.
Varsity Lettering:
Performance: Being in the top 10 @ any varsity competition(DCXC will be top 10 total times, since the races are separated by grade), achieving the time goal for the timed 3200(listed below), or improving by 10%. Please complete the 3200m TT in the next 2 weeks if you wish to be eligible for a varsity letter.
1 of the following:
-Run @ Districts(Top 10)
-3200m Under 13:00 for boys and 14:00 for girls
-3200m TT Improvement by 10%(We will do this the week of the District Meet with a second opportunity the week of the Regional Meet)
AND
Accountability: Having 2 or less unexcused absences in the month of October. We are giving everyone a week to get on top of their schedules and create the habit of communicating with coaches if they are not able to make practice. Practice logs will dictate attendance here, so please fill them out before you leave for the day.
**Athletes(NOT PARENTS) must communicate an excused absence to a coach by 3:15pm for it to be counted as excused**
Excused absences include:
-Family Emergency: No explanation need but just communicate with a coach there
-Another Sport Practice if communicated and approved by coaches: We excuse this because this allows runners to stay in shape and enjoy other forms of fitness building athletic activity. Other sport participation is excused although we would ask that you prioritize cross country on workout days(intervals, tempo runs, etc). These days are the most important for self/team improvement.
-Sickness/Injury/Fatigue/Soreness: Health is the biggest priority but is is important that everyone communicates any issues with coaches. If you are healthy enough to go to school, you are expected to report to practice to check in with a coach for further instructions. The instructions, will likely be to go home and rest or stretch/use rollers/cross train.
-Academics: We understand that everyone is a student athlete and we value/understand the importance of academics. Tutoring, taking an exam, etc will be excused if this is communicated to a coach. Please have a teacher contact us or bring a note to practice if you expect to be excused. We would ask that you prioritize cross country on workout days(intervals, tempo runs, etc). These days are the most important for self/team improvement.
-Extracurricular Club if communicated and approved by coaches: We understand that everyone is a student athlete and we value/understand the importance of other interests. Please have a club leader contact us or bring a note to practice if you expect to be excused. Club participation is excused although we would ask that you prioritize cross country on workout days(intervals, tempo runs, etc). These days are the most important for self/team improvement.
-Work: In the future, we ask that anyone wishing to earn a varsity letter schedule work around practice times since you will know our schedule. As of now, work will be counted as an excused absence since we are just implementing these policies. Please have a supervisor contact us or bring a note to practice if you expect to be excused.
Here is the information for the races this weekend. If you are on the list and not planning to race, let a coach know if you haven't already. Everyone is entered unless you joined the team after entries had to be submitted.
Last meet we had some issues of people not riding the bus and missing the warm-up with their teammates. Please ride the assigned bus with your teammates, if you cannot take the bus for some reason please speak to a coach about this.
Here is the information for the races this weekend. If you are on the list and not planning to race, let a coach know if you haven't already. Everyone is entered unless you joined the team after entries had to be submitted.
Last meet we had some issues of people not riding the bus and missing the warm-up with their teammates. Please ride the assigned bus with your teammates, if you cannot take the bus for some reason please speak to a coach about this.
I have already had a few good questions about running watches. So I wanted to write a quick email about my thoughts there.
There are many of running watches out there. Some more high tech with GPS and heart rate tracking that can cost over $200, some more basic with simple timing functions that cost $15-40 dollars.
If this is your first watch, I would recommend something simple since/cheap all we are looking to have you do is create the habit of bringing watches to practice and timing runs/workout and lap splits. I recommend Timex since they are durable and easy to use. Most watches are heavily water resistant and can be worn all day, which decreases the chances of forgetting the watch.
I recommend going to Amazon and typing in either Timex watch men(for boys) or Timex watch women(for girls). All of the options on the first pages seem to be solid options.
Other than that, please email me if you have any further questions. Thanks.
Tuesday Meet(9/25): Everyone in groups 5-10 will be running the meet tomorrow @ Lake Fairfax. We will be meeting in the cafeteria area @ 3:50 and leaving @ 4pm. Please email me with any questions. Thanks.
DCXC(9/29): Everyone is entered this weekend, please let a coach know if you cannot attend. There will be more details to follow later this week.
Team Meeting(9/24) Follow Up
As mentioned today, we are making a few changes to practice and the overall structure of our program to work towards better helping all runners develop the skills of hard work, dedication, self reliance, self awareness, patience, goal setting, resilience, etc.
After Practice Logs: We are going to have small training logs for runners to fill out after practice. You can include as much detail as the space allows on the log, but at minimum we are just looking for the amount of minutes of running or cross training(on a recovery day) or your workout splits(on a hard day). Coaches will no longer be giving splits to runners at practice, it is up to the runner to have a watch and remember/record their own splits/length of their run. All of this allows runners to take ownership in their running, be deliberate with their training, see progression over time, improve self sufficiency and learn about themselves as athletes. This also allows the coaches to focus on coaching everyone on a more individual level, rather than looking at multiple watches.
Varsity Lettering: Earning a varsity letter will require 2 components: Performance and accountability.
Performance: Being in the top 10 @ any varsity competition(DCXC will be top 10 total times, since the races are separated by grade), achieving the time goal for the timed 3200(listed below), or improving by
1 of the following:
-Run @ Districts(Top 10)
-3200m Under 13:00 for boys and 14:00 for girls
-3200m TT Improvement by 10%
AND
Accountability: Having 2 or less unexcused absences in the month of October. We are giving everyone a week to get on top of their schedules and create the habit of communicating with coaches if they are not able to make practice. Practice logs will dictate attendance here, so please fill them out before you leave for the day.
**Athletes must communicate an excused absence to a coach by 3:15pm for it to be counted as excused**
Excused absences include:
Another Sport Practice if communicated and approved by coaches: We excuse this because this allows runners to stay in shape and enjoy other forms of fitness building athletic activity.
Sickness/Injury/Fatigue/Soreness: Health is the biggest priority but is is important that everyone communicates any issues with coaches. If you are healthy enough to go to school, you are expected to report to practice to check in with a coach for further instructions. The instructions, will likely be to go home and rest or do stretch/use rollers/cross train
Academics: We understand that everyone is a student athlete and we value/understand the importance of academics. Tutoring, taking an exam, etc will be excused if this is communicated to a coach. Please have a teacher get in contact with us or bring a note to practice for this.
**Since most of the Coaching staff is new to Yorktown, we understand that there may be some other things that may be warranted as excused. We are happy to discuss on a case by case basis**
Below are the times and places from the meet yesterday. There were some issues with entries and results so if you are missing your name just see either Coach Robertson or myself at practice and we can tell you your time.
Please let me know if you have any questions.
Thanks.
Varsity Boys 5000 Meter Run
=================================================================
Name Yr Team Time Pts
-----------------------------------------------------------------
12 Owen Plimpton 12 Yorktown 19:29.40
47 Daniel Platt Yorktown 21:48.15
51 Owen Yingling Yorktown 21:50.99
52 Will Poellnitz 11 Yorktown 21:51.92
64 Emery Axe 10 Yorktown 22:19.21
67 Robert Suchyta 10 Yorktown 22:31.70
70 Tucker Wall 10 Yorktown 22:35.81
76 Sam Quinn Yorktown 23:01.95
77 Owen McArdle Yorktown 23:05.50
83 Charlie Gaylord 10 Yorktown 23:37.09
85 Charles Beall 11 Yorktown 23:38.98
86 Kevin Greico 11 Yorktown 23:39.48
88 Oscar Linehan-Siu 9 9 Yorktown 23:43.66
89 Josh LeMay Yorktown 23:44.09
90 Christopher Putnam Yorktown 23:50.55
94 James Knaack 10 Yorktown 24:23.33
95 Thomas Zehe 12 Yorktown 24:28.19
98 Matthew Burke Yorktown 24:40.19
101 Benjamin Martin 9 Yorktown 25:09.21
102 Grant Miller 9 Yorktown 25:17.37
106 Alexander Bookbinder Yorktown 26:00.49
109 Dominick Cocozza 11 Yorktown 26:52.11
111 Kevin Farrell Yorktown 26:57.74
112 Alex Voth 10 Yorktown 27:08.55
113 Grant Garcia 9 Yorktown 27:20.91
Varsity Boys 5000 Meter Run Team Scores
=================================================================
Team Pts 1 2 3 4 5 (6) (7)
=================================================================
1 McLean 15 1 2 3 4 5 6 9
Total Time: 1:30:55 Average: 18:10.91 1-5 Split: 1:07
2 Washington-Lee 49 7 8 10 11 13 17 18
Total Time: 1:37:04 Average: 19:24.79 1-5 Split: 28
3 Langley 84 14 15 16 19 20 21 22
Total Time: 1:41:47 Average: 20:21.33 1-5 Split: 1:28
4 Yorktown 110 12 23 24 25 26 27 28
Total Time: 1:46:52 Average: 21:22.24 1-5 Split: 2:23
Varsity Girls 5000 Meter Run
=================================================================
Name Yr Team Time Pts
----------------------------------------------------------------
11 Sophie Sprinkel 9 Yorktown 22:39.67
19 Alexandra Olsen 8 Yorktown 24:12.13
24 Sydney Knott 11 Yorktown 24:32.52
41 Fiona Shephard Yorktown 25:27.44
42 Melody Linville 11 Yorktown 25:48.26
43 Rose Von eckartsberg Yorktown 25:49.98
47 Katrina Gillen 8 Yorktown 26:04.10
51 Sarah Roberts 11 Yorktown 26:10.00
53 Clare Rutenberg Yorktown 26:12.88
54 Morgan Dailey 10 Yorktown 26:13.42
55 Jenna Schimenti 8 Yorktown 26:13.92
56 Ally Bruington 8 Yorktown 26:14.34
62 Sofia Snelbecker 9 Yorktown 26:56.00
64 Annabelle Stultz 9 Yorktown 27:39.20
67 Mackenzie Mangan Yorktown 27:55.99
69 Morgan Feist Yorktown 28:01.90
94 Katherine Ruedisueli 8 Yorktown 30:03.00
100 Maya Buell 11 Yorktown 30:37.85
103 Lauren Sartori 10 Yorktown 30:52.52
104 Emma Tulley 9 Yorktown 31:00.70
108 Isabella Check 11 Yorktown 32:53.57
110 Heidi Martinez Yorktown 34:20.83
111 Anna Robinson 10 Yorktown 34:24.82
112 Jenna Knaack 11 Yorktown 34:34.59
113 Meredith Curwen 11 Yorktown 35:03.38
Varsity Girls 5000 Meter Run Team Scores
=================================================================
Team Pts 1 2 3 4 5 (6) (7)
=================================================================
1 McLean 21 1 3 4 6 7 8 12
Total Time: 1:47:48 Average: 21:33.42 1-5 Split: 1:26
2 Washington-Lee 44 2 5 10 13 14 15 16
Total Time: 1:52:14 Average: 22:26.68 1-5 Split: 2:38
3 Langley 91 9 19 20 21 22 23 28
Total Time: 2:02:50 Average: 24:33.83 1-5 Split: 3:04
4 Yorktown 95 11 17 18 24 25 26 27
Total Time: 2:02:41 Average: 24:32.01 1-5 Split: 3:09
Inclement Weather Plan: If outside practice is ever canceled due to weather, please plan to meet in the atrium. We will have an alternate practice plan from there. This is very likely for today(9/17) and tomorrow (9/18)
Thursday Meet: The meet will be delayed until 6pm on Thursday. We will load up the buses @ 4:20pm and we will be on the road by 4:30pm. Same location(Lake Fairfax Park), boys race @ 6pm, girls race @ 6:30. Groups 4-10 will be entered into this race. Please let us know if you cannot make it.
"Office Hours": Our goal is to help everyone learn as much as possible about the sport this season. However, since we have a large team and a mostly new coaching staff, it can become difficult to learn individually. For anyone that has any specific questions I will be at the track from when school lets out(3:01pm) for as long as needed after practice on most days.
If it is something urgent, please email me to set up something so I can be prepared or let you know if I cannot be there for some reason. Otherwise, please feel free to seek out any of your coaches that are around and ask any specific questions you may have before or after practice.
We want to set up the type of environment that you will see after high school, similar to "office hours" in most college settings. If you have questions, concerns, or just simply want to improve a skill; it is up to you to seek out assistance.
This open invitation to meet, stands for parents as well and can be done over the phone to better fit work schedules.
Ropes/Rollers: Ropes for our stretching routine and PVC pipe rollers will be set up in the warm up area before practice for your benefit. Anyone that has any general or specific soreness is recommended to do some extra rolling/stretching before we begin our warm-up routine.
Group Warm-Up: Now that we have been able to teach everyone their warm-up routines in smaller settings, we are going to go back to doing warm-up drills as a team before breaking up into groups.
**Make sure to read the white board when coming into practice so you know what you will be doing for the day based on your specific group**
Here are the groups that have been updated after the timed 3200. For those of you that had a much improved effort on the 3200, we recommend that you move up a group or 2 based on the time trial. As always, if anyone feels they should move up or down a group for any other reason, please let one of the coaches know.
Girls Group 2: 6:15-6:45 on timed mile, or 14:15 or under timed 3200
Boys Group 4: 6:00-6:20 on timed mile or 13:45 or under on timed 3200
Group 5: 6:45-7:15 on timed mile or 16:00 or under on timed 3200
Group 6: 7:20-7:45 on timed mile or 17:00 or under on timed 3200
Group 7: 7:50-8:10 on timed mile or 18:00 or under on timed 3200
Group 8: 8:15-8:30 on timed mile or 18:30 or under on timed 3200
Group 9: 8:50-9:15 on timed mile or 19:00 or under on timed 3200
Group 10: 9:20 and above on timed mile or 19:30 or above on timed 3200
As the title says, the Monday Meet(9/17) @ Lake Fairfax will now be moved to Thursday(9/20). The meet will be held at the same time and location.
We will still be taking groups 4-10 and we will still plan to meet in the cafeteria @ 3:20, leaving on the bus by 3:30.
Below are the changes in training for Groups 5-10 due to the meet change.
Friday: We will still do a 3200m time trial
Saturday: 20-25 min Recovery Run + Hurdles , feel free to join the rest of the team at practice. Practice will be held @ 9am from Yorktown, it will be a much shorter practice for those doing a recovery run.
Below are the hopeful plans for the rest of the week/weekend training, weather permitting.
If we cannot go outside due to weather tomorrow, we will meet for practice in the atrium.
Runners from Groups 4-10 will be running the meet on Monday. If you wish to run, please meet in the cafeteria @ 3:20pm to load the buses. We will leave by 3:30pm. If you do not have a uniform yet for some reason, please see Coach Robertson in Room 355.
As mentioned before the meet starts @ 5pm and will be held at Lake Fairfax Park. Please let me know if you have any questions. Thanks
Friday:
Groups 5-10: 2 Mile Time Trial
Warm Up: 1.1 loop or 4 laps on track
Timed 2 Mile Time Trial(If practice is cancelled or we cannot go outside, we will do this next week)
Cool Down: 2 laps(no strength work after)
Groups 1-4: 25-35 min Run + 2-3x100m strides + Hurdles/Ropes/Rollers
Saturday:
Groups 1-4 will meet for practice from Yorktown @ 9am. Groups 5-10 will have the day off due to the time trial and Monday meet
Groups 5-10: OFF(Switch your off day from Sunday to Saturday, so you can do a run and strides before the race)
Groups 1-4: Cutdown Tempo Run
Warm Up: 1.1 loop + 4 laps on the track(last .5 ins/outs)
Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr)
Boys Group 1: 2.5m Cutdown@(5:55-6:00, 5:45-50, 2:50-55), jog to hill, 3x100m hills
Boys Group 2: 2.5m Cutdown@(6:15-6:20, 6:05-10, 3:00-05), jog to hill, 3x100m hills
Boys Group 3/Girls Group 1: 2.5m Cutdown(6:40-45, 6:30-35, 3:10-15), jog to hill, 3x100m hills
Girls Group 2: 2m Cutdown(7:30-35, 7:20-25) jog to hill, 3x100m hills
Group 4: 2m Cutdown(7:00-05, 6:50-55). No hills after due to Monday Race
Strength Work After
Sunday:
Groups 1-3: OFF
Groups 4-10: 2m easy run + 3x100m strides
Monday:
Groups 4-10: Meet in the cafeteria @ 3:20pm to load the buses. We will leave by 3:30pm
Groups 1-3: 200s on the track
Warm Up: 1.1 loop + 4 laps on the track(last .5 ins/outs)
Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr)
Boys Group 1: 5-6x200@ 36 w/ 200 jog
Boys Group 2: 5-6x200@38 w/ 200 jog
Boys Group 3/Girls Group 1: 5-6x200@ 40 w/ 200 jog
We will meet tomorrow 3:30, @ Patriot Hall tomorrow for substance abuse training. Please come dressed to run as we will practice directly after.
Also, below is a template for a goal sheet. This an optional exercise, but it will allow coaches to get a better sense of what everyone is looking for from the sport/program moving forward.
If you would like to fill this out, please send it to my email tom.brumlik@gmail.com.
Let me know if you have any questions. Thanks.
General Information
Name:
Favorite Events(800, 1600, 3200, 4x8, XC):
Current Personal Bests(Track and XC, include as many as you want):
Training Information
Past injuries:
Rate your nutrition/hydration habits(1-10, 10 being the best)
Rate your sleep habits(1-10):
Rate your daily/weekly/monthly stress level(1-10, 10 being the worst):
Why do you run XC/Track?:
What is your favorite type of training(Long Run, Track Workouts, easy run, etc.):
Goals:
1. Current Individual Running Goals in 2018 XC/2019 Track(Include 1-3):
2. Current Team Running Goals in 2018 XC/2019 Track(Include 1-3):
3. How do you plan to achieve those goals:
4. How can you help your teammates and this program improve:
5. What do you need/expect from coaches and a training plan:
We are going to hold off sending out the entire week's training due to the inclement weather and the changes it may cause. Below are a few updates on the upcoming races.
Oatlands(9/15): We will know by Wednesday afternoon if they will cancel due to weather. Since it is known to be a VERY challenging course, we will only be entering athletes who have ran under 19:00(Boys)/and 23:00(girls) in addition to running under 5:30(boys) and 6:30(girls) in the timed miles.
Lake Fairfax(9/17): Anyone not entered into the Oatlands meet will be entered into the Monday Meet, Start time is listed @ 5pm
Group Details
Unless you have been told specifically to move around a group by a coach, here are the groups based on the timed miles. Your group can/may change depending on race performances over the next few weeks. If you would like to move up or down a group, please speak to a coach.
Report to Back Right Corner of the Track by 3:30pm@ beginning of practice(3:30pm)
Boys Group 1: 4:50-5:15 on timed mile
Boys Group 2: 5:20-5:30 on timed mile
Boys Group 3: 5:35-5:50 on timed mile
Girls Group 1: 5:50-6:05 on timed mile
Girls Group 2: 6:15-6:45 on timed mile(Girls group 2 and 3 will now be one group)
Boys Group 4: 6:00-6:20 on timed mile
Report to Back Left Corner of Track(100m Start) @ beginning of practice(3:30pm)
The meet has been delayed by 1 hour so the bus will pick everyone up @ 7am tomorrow instead of 6am.
I will let everyone know tomorrow AM if the meet is cancelled. Thanks
Here is the message from the meet director:
Coaches,
I sincerely apologize for the late notice, but i was just notified by my administration that due to the potential for early morning thunder and lightning(which has changed in the last hour or so), we will need to delay the start of tomorrow's meet by 1 hour. This was necessitated by a change in forecast over the last couple of hours.
The park and i will decide at 5:00 am if we need to cancel. We don't want to, but if the park is flooded and the park/fire and FCPS administrators make the decision that it would be too dangerous to compete then the call will be made at that time.
As a result, the schedule will be updated as below (this will also be updated on milestat)
9:00 freshman boys - Max is 15
9:30 freshman girls - Max is 15
10:00 Varsity Boys Race - Max is 10
10:30 Varsity Girls Race - Max is 10
11:00 JV Girls Race 1 - Max is 15
11:30 JV Girls Race 2 - Max is 15
12:00 JV Boys Race 1 - Max is 15
12:30 JV Boys Race 2 - Max is 15
Again, i apologize for the late notice, please contact me if you have any questions.
I will also be sending this message out to student emails as I mentioned this morning to those of you who were at the meeting. Please let me know if you have any questions. Also, for those of you that asked, tom.brumlik@gmail.com. Thanks.
Practice Week of 8/28
Tuesday: Boys groups 1-3 and Girls 1-3 will be doing a track workout. Everyone else will start with track workouts next week.
Groups 1-3: Will likely be @ Williamsburg MS on Turf fields
Warmup: Jog to turf fields + 1m on the turf. Last 1/2 mile "ins-outs"(jog the curve, stride the straight). 3x100m strides
Cool-down: 1m on turf, then jog back
Workout:
**Start slow because this is VERY short rest on this. The first 1-2 will feel slow but then the workout will get challenging**
Boys Group 1: 1x1600@5:50, 2-3 lap jog, 4-5x400 cutdown(Start @ 80) w/ 40-45 sec jog rest, 2 lap jog, 3x75m hills
Boys Group 2: 1x1600@6:10, 2-3 lap jog, 4-5x400 cutdown(Start @ 85) w/ 40-45 sec jog rest, 1-2 lap jog 3x75m hills
Boys Group 3/Girls Group 1: 1x1600@6:30, 2-3 lap jog, 4-5x400 cutdown(Start @ 90) w/ 40 sec jog rest, 1-2 lap jog 3x75m hills
Girls Group 2: 1x1600@6:30, 2-3 lap jog, 4x400 cutdown(Start @ 102) w/ 40 sec jog rest, 1-2 lap jog 3x75m hills
Girls Group 3: 1x1600@6:30, 2-3 lap jog, 4x400 cutdown(Start @ 105) w/ 40 sec jog rest, 1-2 lap jog 3x75m hills
Boys Group 4: 35-45 min run. First 1/4 easy, last 3/4 building up to 8:20-8:30 pace + 3-4x100m strides after
Group 5: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:00-9:20 pace + 3-4x100m strides after
Group 6: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:20-9:40 pace + 3-4x100m strides after.
Group 7: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:40-10:00 pace + 3-4x100m strides after.
Group 8: 25-40 min run. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3-4x100m strides after
Group 9: 25-40 min. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3-4x100m strides after.
Group 10: 25-40 min. First 1/4 easy, last 3/4 building up to 11:00-11:20 pace +3-4x100m strides after.
Strength Training For Everyone After:
Warm Up Drills
1. Knee to chest 2. Heel to butt 3. Toes In/Out 5 4.
Circuit(6 mins this week, 8 mins next week, 10 mins week after)
Athlete Does Stationary Exercise for 20 seconds --> movement activity for 10-15 meters ---> Stationary exercises for 20 seconds ----> movement activity 10-15 meters back
Stationary Exercise
Movement Activity
Mountain Climber
Walk The Plank
Ham Bridge
Lunge + Reach
Side Plank
Inchworm
Side Lunge
Windmill
Burpee
Lunge + Twist
Floor Touch + Knee Drive
Crawl
Wednesday: Recovery Run for everyone not in group 4. Paces are just recommendations
Boys Group 1: 25-35 mins @ 7:30-8:00(easier if needed)
Boys Group 2: 25-35 mins @ 7:50-8:20(easier if needed)
Boys Group 3/Girls Group 1: 25-35 mins @ 8:10-8:40(easier if needed)
Girls Group 2: 25-35 mins @ 8:50-9:00(easier if needed)
Girls Group 3: 25-35 mins @ 9:00-9:30(easier if needed)
Track Workout For Groups 4-10
Warm Up: 1.1 loop + 2x100m Strides
Cool Down: 2-4 laps
**Tempo Running should start easy and then cutdown, it should also be as continuous as possible
Group 4: 10 mins of tempo running @ 7:50-8:00 pace + 2x100m Strides
Group 5: 10 mins of tempo running @ 8:30-8:40 pace + 2x100m Strides
Group 6: 10 mins of tempo running @ 8:50-9:00 pace + 2x100m Strides
Group 7: 10 mins of tempo running @ 9:10-9:20 pace + 2x100m Strides
Group 8: 10 mins of tempo running @ 9:30-9:40 pace + 2x100m Strides
Group 9: 10 mins of tempo running @ 10:00-10:10 pace + 2x100m Strides
Group 10: 10 mins of tempo running @ 10:50-11:00 pace + 2x100m strides
Hurdles and Ropes After:
Thursday: Boys groups 1-3 and Girls 1-3 will be doing a long run, recovery day for everyone else
Groups 1-3: Will be on the W/OD Trail
Boys Group 1: 7m: 2m easy, Middle 3@ 6:30-6:50, 2m controlled back + 3x100m strides after
Boys Group 2: 7m: 2m easy, Middle 3@ 6:50-7:10, 2m controlled back + 3x100m strides after
Boys Group 3/Girls Group 1: 7m: 2m easy, Middle 3@ 7:10-7:30, 2m controlled back + 3x100m strides after
Girls Group 2: 45-55 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 7:50-8:20 + 3x100m strides after
Girls Group 3: 45-55 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 8:00-8:30 + 3x100m strides after
Group 4: 25-35 mins @ 9:00-9:30(easier if needed)
Group 5: 25-35 mins @ 9:40-10:10(easier if needed)
Group 6: 25-35 mins @ 10:00-10:20(easier if needed)
Group 7: 20-35 mins @ 10:20-10:40(easier if needed)
Group 8: 20-35 mins @ 10:40-11:00(easier if needed)
Group 9: 20-35 mins @ 11:10-11:30(easier if needed)
Group 10: 20-35 mins @ 12:00-12:20(easier if needed)
Strength Training For Everyone After: Same Routine as Tuesday
Friday:
Boys Group 1: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 6:30-6:50 + 3x100m strides after
Boys Group 2: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 6:50-7:10 + 3x100m strides after
Boys Group 3/Girls Group 1: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 7:10-7:30 + 3x100m strides after
Girls Group 2: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 7:50-8:20 + 3x100m strides after
Girls Group 3/Group 4: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 8:00-8:30 + 3x100m strides after
Group 5: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:00-9:20 pace + 3x100m strides after
Group 6: 25-30 min run. First 1/4 easy, last 3/4 building up to 9:20-9:40 pace + 3x100m strides after.
Group 7: 25-30 min run. First 1/4 easy, last 3/4 building up to 9:40-10:00 pace + 3x100m strides after.
Group 8: 20-30 min run. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. Goal is to do as much running as possible
Group 9: 20-30 min. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after.
Group 10: 30-40 min. First 1/4 easy, last 3/4 building up to 11:00-11:20 pace +3-4x100m strides after.
Hurdles and Ropes After:
Saturday: Race @ Monroe Parker or Long Run
**More Information Coming**
Boys in groups 1-3 and a few in group 4 will be given the option to race. Girls in groups 1-7 will be given the option to race.
Boys Group 1: Race
Boys Group 2: Race
Boys Group 3/Girls Group 1: Race
Girls Group 2: Race
Girls Group 3: Race for some OR 45-55 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 8:00-8:30 + 3x100m strides after
Group 5: Race or 40-50 min run. First 1/4 easy, last 3/4 building up to 9:00-9:20 pace + 3x100m strides after
Group 6: Race or 35-45 min run. First 1/4 easy, last 3/4 building up to 9:20-9:40 pace + 3x100m strides after.
Group 7: Race or 35-45 min run. First 1/4 easy, last 3/4 building up to 9:40-10:00 pace + 3x100m strides after.
Group 8: Race or 30-45 min run. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. Goal is to do as much running as possible
Group 9: 30-45 min. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after.
Group 10: 30-45 min. First 1/4 easy, last 3/4 building up to 11:00-11:20 pace +3x100m strides after.
Sunday: DAY OFF
Monday:
**Groups 1-3 will be on the track**
Boys Group 1: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown
Boys Group 2: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown
Boys Group 3/Girls Group 1: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown
Girls Group 2: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown???????
Girls Group 3: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown???????
Group 4: 30-40 min run. First 1/4 easy, last 3/4 building up to 8:20-8:40 pace + 3x100m strides after
Group 5: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:00-9:20 pace + 3x100m strides after
Group 6: 25-35 min run. First 1/4 easy, last 3/4 building up to 9:20-9:40 pace + 3x100m strides after.
Group 7: 25-35 min run. First 1/4 easy, last 3/4 building up to 9:40-10:00 pace + 3x100m strides after.
Group 8: 20-35 min run. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. Goal is to do as much running as possible
Group 9: 20-35 min. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after.
Group 10: 30-45 min. First 1/4 easy, last 3/4 building up to 11:00-11:20 pace +3-4x100m strides after.
We have a good amount of announcements for the upcoming week. I am going to use individual email addresses and Yorktown Sports but we will slowly transition into just emails, which is why Coach Robertson is gathering email addresses at practices. Please let me know if you have any questions. Thanks.
Optional Saturday Practice: There will be an optional practice for groups 1-3 at the C/O Canal. Parking/meet-up point @ N. Randolph Street and N. Randolph Court Arlington, Va 22207. Everyone in groups 4-10 is encouraged to run on their own.Please see the previous training email to see what the recommended paces and amount of running should be.
Optional Monday Practice/Parents Meeting: Before the lunch we will have a practice and annual parents meeting. Monday practice and parents meeting @ 10am. Our goal for the parents meeting to briefly introduce the coaching staff and ask any important questions that you may have. We have a very new coaching staff and we believe that feedback from the parents is vital in maintaining a successful program.
First Meet(9/8): Our first meet will be the Monroe Parker Invite, next Saturday Sept 8.More information to follow there. It is an invite only meet, so not everyone will be running. We will decide who will compete based upon practices and the initial timed mile that we used to test everyone's fitness. We will send out more information about the meet early next week.
Tent: Morgan Daily's and Mary Withycombe's families were generous enough to purchase a tent for the XC to use at meets. If anyone would like to donate $5-$10 that would be greatly appreciated. Donations can be given to Morgan Daily or any of the coaches at practice.
Uniforms/Purchasing Shorts: Starting next week, those of you who do not have team uniforms should go to Coach Robertson’s room after 8th period (Room 355) to pick one up. You may also stop by during 4th period if you have lunch during that time.
Uniforms will be issued to athletes. However, anyone that would like to purchase their own uniform bottoms, here is a link to where athletes purchased them last year.
Spike Night(9/5): There will be a Spike Night @ Pacers Clarendon from 6-8pm. As many of you know the Pacers Owner is a Yorktown Alum and he is going to the off our team a "10% donation back to the program for the hours your kids are in the store buying spikes (for example if we say the kids will be in the store from 6-8pm buying stuff and their total sales of shoes, apparel, and spikes is $2,000 we would write you a check to Yorktown XC for $200)" . Pacers alsovalidates parking with a purchase of $50 or more. Simply park in the Trader Joe’s garage, bring your parking ticket in the store with you, and present it with your purchase.
After School Practice Times:
Now that summer practices have ended, starting next week we are going to be practicing as one team at 3:30PM on the track.
*Unless you are an athlete coming from another school other than Yorktown for practice (Middle School, HB, etc.), do NOT bring your backpack to practice. Make sure to find alternate arrangements, i.e., your locker.
The interest meeting for the Fall 2019 XC season is Wednesday, May 29th in Patriot Hall, NOT May 30th.
It is updated in the previous post. Sorry for the confusion.
Team pictures for Cross Country members are scheduled for Tuesday, September 18, 3:15PM in the cafeteria. You will be handed order forms today/tomorrow if you would like a copy of the prints. You can also order on the Yorktown Sports website under FILES & LINKS:
https://yorktownsports.org/main/filesLinks/
Remember: Be sure to wear your uniform for the team picture tomorrow.
Here is the information for the meet this weekend. Please let me know if you have any questions. Thanks
Parking: Fairfax Baptist Temple: 6401 Missionary Lane, Fairfax Va 22039. Note from meet director: “Remember that no cars without passes may park at Burke Lake…Carpool and Busses are your best options”
Travel: The bus leaves @ 6am from Yorktown. Athletes need to take the bus to the meet but can go home with parents after their race/cooldown, if they check in with an athlete and/or coach before leaving.
Uniforms: Please make sure to go to Robertson’s Room (355) and pick up a uniform during 4th period (if possible) or directly after 8th period if you have not done so already. If you are going to order the spandex bottoms for girls or guys (see previous announcements for links), make sure to get your order in ASAP. The color you should be ordering is Navy.
Race Breakdowns: This is based on the timed mile and the first few weeks of practice. Please let me know if you have any questions and/or if you are entered or cannot make the meet.
Freshman Race@8:30
Anna Macon Corcoran
Lexi Olsen
Jenna Schimenti
Maria Steis
Fiona Shepherd
Elizabeth Koumans
Sophie Sprinkel
Katrina Gillen
Alexandra Bruington
Annabelle Stultz
Boys Varsity@ 9:15am
Albert Velikonja
Bowen Shuttleworth
George Karamitsos
Gavin Middleton
Steve McCartney
Lachlan Stevens
Charlie Finn
Collin Melly
Joe Wehmeyer
Lucas Keith
Girls Varsity @ 9:15am
Cate Whitehouse
Katya Olsen
Marissa Parent
Brenna Meehan
Sara Watchman
Lauren Smythers
Haylee Feist
Emily Roberts
Kathleen Love
Girls JV @ 10:15am or 10:45am
Sarah Roberts
Lucy Driskell
Daisy Pomponio
Sydney Knott
Allison Craig
Melody Linville
Clare Rutenberg
Camille Pivetta
Molly Lane
Rose Von Eckartsberg
Morgan Dailey
Morgan Feist
Mary Withacombe
Boys JV @ 11:15am
Tom Foti
Karl Neff
Ben Ingram
Sam Quinn
Jack Duhamel
Robert Suchyta
Owen Plimpton
Eric Hernandez
Kevin Greico
Peter Hays
