Just a reminder, we have a meet tomorrow at Lake Fairfaix. The bus will leave no later than 4:15.  We will meet in the cafeteria, I recommend showing up 10 mins early if possible.

The boys will run @ 5pm and the girls at 5:30pm.

Please let me know if you have any questions. Thank you. 

We will send out training for next week in addition to who will be racing on Wednesday soon but I wanted to send this message regarding workout paces and logging.

Now that we have had some track workouts and I have received feedback from some of you, I wanted to give some recommendations for paces of the workouts that we have done or will do in the near future.

These are recommendations this means that you can run slower or faster than the given paces but we want to give everyone a reference point based on performance to this point. As we mention at the beginning of each workout the # 1 goal is to cutdown pace throughout most workouts we do. If you are able to do that, then the paces were probably right for you. Although if you cutdown too much throughout a workout, it may mean you need to move up a group or start at a faster pace next time. Please talk to a coach if you think you should be moving up a group.

These are additional reasons of why we constantly recommend taking your splits in a workout and recording them in a training log. A good amount of our team uses an app called trackster(https://itunes.apple.com/us/app/trackster-stopwatch-log/id1207582363?mt=8). We recommend download the free app and searching for and joining Yorktown Distance (use PIN:1659).

Here are the pace recommendations for the workouts we have done and will do in the coming weeks. Please let me know if you have any questions.

Group 1

Run: 6:45-7:30

Steady: 6:15-6:30

Tempo: Start @ 5:50 and cutdown

1200s: Start @ 4:05 and cutdown

800s: Start @ 2:36 and cutdown 

400s:  Start @ 72 and cutdown

200s: Start @ 32 and cutdown 

Group 2

Run: 6:55-7:40

Steady:  6:25-6:40

Tempo: Start @ 6:10 and cutdown 

1200s: Start @ 4:20 cutdown 

800s: Start @ 2:45 and cutdown

400s:  Start @ 77 and cutdown 

200s:  Start @ 36 and cutdown

Group 3

Run: 7:45-8:30

Steady:  7:00-7:30

Tempo: Start @ 6:45 and cutdown 

1200s: Start @ 4:40 and cutdown

800s: Start @ 3:00 and cutdown

400s: Start @ 85 and cutdown

200s: Start @ 38 and cutdown 

Group 4

Run: 8:10-8:55

Steady:  7:35-8:00

Tempo: Start @ 7:20 and cutdown

1200s: Start @ 5:10 and cutdown

800s: Start @ 3:25 and cutdown

400s: Start @ 95 and cutdown

200s: Start @ 41 and cutdown

Group 5

Run: 8:30-9:10

Steady:  8:00-8:20

Tempo: Start @ 7:45 and cutdown

1200s: Start @ 5:30 and cutdown

800s: Start @ 3:40 and cutdown

400s: Start @ 100 and cutdown

200s: Start @ 44 and cutdown

Group 6

Run: 9:10-9:40

Steady:  8:45-9:00

Tempo: Start @ 8:30 and cutdown

1200s: Start @ 6:05 and cutdown

800s: Start @ 3:55 and cutdown

400s: Start @ 1:45 and cutdown

200s: Start @ 48 and cutdown

Group 7

Run: 9:50-10:30

Steady:  9:20-9:40

Tempo: Start @ 9:10 and cutdown

1200s: Start @ 6:35 and cutdown

800s: Start @ 4:10 and cutdown

400s: Start @ 1:55 and cutdown

200s: Start @ 52 and cutdown

Group 8

Run: 10:30-10:50 pace

Steady:  10:00-10:20 pace

Tempo: Start @ 9:50 and cutdown

1200s: Start @ 7:05 and cutdown

800s: Start @ 4:30 and cutdown

400s: Start @ 2:05 and cutdown

200s: Start @ 60 and cutdown

Group 9

Run: 11:00-11:30 pace

Steady: 10:30-10:50 pace

Tempo: Start @ 10:30 and cutdown

1200s: Start @ 7:30 and cutdown

800s: Start @ 4:45 and cutdown

400s: Start @ 2:10 and cutdown

200s: Start @ 65 and cutdown

Today was a much better first meet for our team than last year, congrats to everyone who worked hard over the summer to put themselves at a better starting point heading into the 2019 season. Jacob will be sending a write up about the meet but I just wanted to make sure I sent out this note about Monday practice ASAP.

This Monday September 9th we are going to have split practices. This will likely be the case moving forward on Mondays for the remainder of the season. 

We are lucky enough to get 1 bus to go to the C/O Canal(Starting the practice from N. Randolph St. and N Randolph Ct. Arlington Va 22207) so we are going to be taking a few athletes there to run. We cannot take everyone since we only have one bus and we only plan to take a few this week since we want to test out how practices work there.

Practices will be broken up by ability and experience level as the Canal Runs will be more challenging than the practices from Yorktown on Mondays. Our intention there is to make sure that everyone is given the appropriate workouts and training to keep the focus on individual progression.

This week we will be taking boys who ran 18:30 or better and girls who ran 22:00 or better at Monroe Parker this weekend. Those standards will change throughout the season, so if you are not on the bus this week just stay focused and keep working hard.

Please email me with any questions. Thanks.

Practice 1: Normal Time 3:30pm. Anyone that was above 22:30 minutes(girls) and 18:30(boys)

Practice 2: Bus leaves @ 4:30pm. Anyone that was under 22:30 minutes(girls) and 18:30(boys)

Here is the list for everyone that should plan to be on the bus at 4:30pm (please let me know if we missed you): 

This Saturday is the Monroe Parker Invitational at Burke Lake! This will be the first test of our fitness for this year, and I'm excited to see how some consistent training over the summer will affect the results! 

This meet is an invitational, and as such, there are limits to the number of athletes we are able to take. We have entered 30 boys and 30 girls based on the mile time trial. If you are unable to make it to the meet, please inform a coach by the end of practice on Thursday. Also notify a coach by practice on Thursday if you do not yet have a jersey.

We will be taking 2 buses leaving at different times based on which races you're running. Athletes in the Freshman/Sophomore race will be leaving on Saturday at 6am. Athletes in the JV and Varsity races will be leaving on Saturday at 7am. You must ride the bus to the meet, but afterward a parent may drive you home. If you are not on the bus, you will not race.

The location of the course is Burke Lake Park, but parents will not be allowed to park in the park. Parking is at Fairfax Baptist Temple Academy:

6401 Missionary Lane, Fairfax Station, Virginia. 22039

The race schedule looks like this:

8:00 Freshman/Sophomore boys

8:30 Freshman/Sophomore girls

9:15 Varsity A Boys Race

9:45 Varsity A Girls Race

11:15 JV Boys Race

11:45 JV Girls Race

Any other info about the meet can be found here:  https://va.milesplit.com/meets/363985/info

Here are our team's entries:

We're looking forward to a great meet. Feel free to reach out with any questions.

I just wanted to include this note from the coaches as a follow up to the parents meeting today and as a introduction to the formal part of the season.

As we start our second year coaching the Yorktown Cross Country (XC) team, we want to give you an overview of our goals and expectations so that you can better understand our vision for the team.  Our aim is to create conditions that allow each and every athlete to grow in a variety of areas - fitness, discipline, teamwork, and competition.

Our Team Goal: Get better at getting better.

This involves building better athletes, better leaders, and most importantly better people. Many of the skills that are developed through competitive running translate to all other aspects of life. Some of the skills that we hope our athletes develop this year (in addition to simply getting more fit and becoming better athletes) are accountability, communication, self-reliance, grit, and leadership.

Our Team Method: Individual progression through accountability.

Individual Progression: Each and every member of the team will be provided with an environment to develop the physical and mental skills necessary to improve as an athlete.  Progress is tracked through the metrics of workouts, time trials, and competition.

Accountability: Each and every member of the team commits to ownership of their training and contributes to the high standards and achievement of the team.  This will involve prioritizing XC and communicating in advance regarding schedule conflicts. 

Attendance and Communication: Two keys to a successful XC season.

Our goal is that every athlete have ZERO unexcused absences at the end of the season.  This is possible through planning, good communication and prioritizing the team.  Through this commitment students will see great growth in fitness and performance, participate in/build an effective and successful team, and learn skills that will apply to other areas of life.  If you want to improve in this sport(or anything), being accountable on a daily basis as it pertains to growing as an athlete and teammate is paramount. We will start taking attendance on the first day of school. Required practice is Monday-Friday.

PLEASE NOTE:  Athletes (not parents) are responsible to communicate the need to miss practice to a coach by 3:15pm each day in order for an absence to be counted as excused

Excused Absences*:  Family Emergency, Sickness/Injury, Other Sports Team Practice, Academic Needs.(see below for details)

• Family Emergency - no explanation is required, please communicate with a coach

• Sickness / Injury - Managing your body is a key to XC; your health needs to be a priority (sleeping, eating, etc).  If you attend school, you are expected to report to practice and talk with a coach.  In most cases you will be instructed to go home to rest or stretch/use rollers/cross train.  

• Another Sports Team Practice (requires communication and coach approval) - We recognize the benefits of building fitness through a variety of athletic activities.  Sport practices will be excused and we ask that you prioritize cross country on workout days (intervals, tempo runs, etc.). These days are important for improved performance as well as building the team.

• Academics - Each member of the team is a “student-athlete” and we value the academic performance of each runner.  Tutoring, make-up exams, and other school related needs will be excused. Please bring a note from your teacher to us before you miss practice.  A heavy load of homework, however, will not be excused.  Effective time management will allow you to come to practice and get all your work done. Again, we ask you to prioritize XC, when possible, and especially on workout days.

Employment and clubs:  The purpose of our cross country team is to help athletes become stronger performers and better leaders. We understand that jobs and clubs add value to students' lives and sometimes work is a necessity, but they also can take away from our team goals, especially when they result in missing team commitments.  We will not allow ongoing work and non-athletic extracurricular clubs to count as excused absences.  Students may seek to balance clubs, work, and XC but they will not be eligible to receive a varsity letter.  

Varsity Letters:  "How do I get a varsity letter?" is a question that our coaching staff hears all the time. A Varsity Letter represents commitment, hard work, and an outstanding contribution to the team’s goals.

Therefore, the 2019 standard for a varsity letter will be based upon an athlete having ZERO unexcused absences.  It is not our policy to give out Varsity Letters for participating in Cross Country.  XC Varsity Letters (like many other sports) are earned by contributing to the team, continually seeking Personal Best performances, and committing to consistent attendance.  There is great value in being on the Cross Country team even if a student does not earn a varsity letter. Becoming a better runner is a skill that will serve students long past high school. The standard for a varsity letter is relatively high. 

Thank You.  It is a great privilege to coach students to become better runners.  Please let us know how we can help make this team an enjoyable and developmental experience for each member of our team.  Reach out to us with questions or concerns. Trust us to help you grow, develop, and achieve your goals. We love the transformation that can happen throughout a season.  We are excited by the number of runners that ran over the summer. We are starting out in a stronger position than this time last year.

If you were unable to purchase team gear last time around, here is another link that will be available until September 4th.

https://www.bsnteamsports.com/shop/ukLgYa8pXX

This will be our last week of evening practices(Mon, Tues, Thurs, Fri) before school starts. We will have practice and our annual parent meeting at 9am on Monday September 2nd.

Carrie Finn's family is also going to host a team lunch on Monday, September 2nd from 12 to 2 at our house - 4513 N 40th Street. Here is the contact for Carrie's mom Margie: stvmargie@aol.com and 703-901-6796

Training Groups

Group 1- 4:20-5:00

Group 2- 5:00-5:30

Group 3- 5:30-6:00

Group 4- 6:00-6:30

Group 5- 6:30-7:00

Group 6- 7:00-7:30

Group 7- 7:30-8:00

Group 8- 8:00-9:00

Group 9- 9:00 and above


Training for the Week


Monday: Ropes After

1st year runner: 20-30 min running + 2 laps hurdle circuit

2nd year runner: 30-40 mins running  + 3 laps hurdle circuit

3rd/4th year runner: 40-50 mins running + 4 laps hurdle circuit

Tuesday: Weight Room(Groups 1-4) or Circuit(Groups 5-8) After

1st year runner: Workout warm up(1m + .5m "ins/outs")  + 3x100h

2nd year runner: Workout warm up(1m + .5m "ins/outs")  +  3xShort Hills w/ 3 min rest + 3x200@Mile pace w/ 200 jog + 2m run after

3rd/4th year runner: Workout warm up(1m + 1m "ins/outs")  +  4xShort Hills w/ 3 min rest + 4x200@Mile pace w/ 200 jog + 2.5m run after

Wednesday:

1st year runner: 35-45 mins cross training(heart rate 120-130)

2nd year runner: 50-60 mins cross training(heart rate 120-130)

3rd/4th year runner: 60-70 mins cross training(heart rate 120-130)

Thursday: Ropes + Foot Drills After 

1st year runner: 20-30 min running + 2 laps hurdle circuit

2nd year runner: 30-40 mins running  + 3 laps hurdle circuit

3rd/4th year runner: 40-50 mins running + 4 laps hurdle circuit

Friday: Weight Room(Groups 1-4) or Circuit(Groups 5-8) After

The pace should be 65-75 seconds slower than your mile TT pace. The goal is to start slower and get faster.

Group 1- 4x800 CD w/ 200 jog + 4x100 hills

Group 2- 4x800 w/ 200 jog + 4x100 hills

Group 3- 3-4x800 w/ 200 jog + 4x100 hill

Group 4- 3x800 w/ 200 jog + 3x100 hills

Group 5- 3x800 w/ 200 jog + 3x100 hills

Group 6- 2-3x800 w/ 400 jog + 2-3x100 hills

Group 7- 2-3x800 w/ 400 jog + 2-3x100 hills

Group 8- 2x800 w/ 400 jog + 2-3x100 hills

Group 9- 2x800 w/ 400 jog + 2-3x100 hills

Saturday 

1st year runner: 35-45 mins cross training(heart rate 120-130)

2nd year runner: 50-60 mins cross training(heart rate 120-130)

3rd/4th year runner: 60-70 mins cross training(heart rate 120-130)


Sunday: OFF

There will be team pictures in the atrium this Thursday @ 5:30pm. Thank you.

Practices will be on Monday,Tuesday, Thursday, and Friday this week with an optional run on Saturday at the C/O Canal(please email me or Coach Robertson with details on where to meet) for those that have been training over the summer.

Additionally here are the training groups based upon the timed 1600.  If you would think you should be moved up or back a group please let a coach know at practice. As we mentioned at practice the goal of training groups is to train at the right level for YOU. There is opportunity to move up groups throughout the season as you get into better shape.

Distances this week will still be based off of years running but it is recommended that you group up with other runners in your pace group.

Training Groups

Group 1- 4:20-5:00

Group 2- 5:00-5:30

Group 3- 5:30-6:00

Group 4- 6:00-6:30

Group 5- 7:00-7:30

Group 6- 7:30-8:00

Group 7- 8:00-9:00

Group 8- 9:00 and above

Training for the Week

Monday: Ropes After

1st year runner: 20-30 min running + 2 laps hurdle circuit

2nd year runner: 30-40 mins running  + 3 laps hurdle circuit

3rd/4th year runner: 40-50 mins running + 4 laps hurdle circuit

Tuesday: Weight Room(Groups 1-4) or Circuit(Groups 5-8) After

1st year runner: Workout warm up(1m + .5m "ins/outs")  + 3x100h

2nd year runner: Workout warm up(1m + .5m "ins/outs")  +  3xShort Hills w/ 3 min rest + 3x200@Mile pace w/ 200 jog + 2m run after

3rd/4th year runner: Workout warm up(1m + 1m "ins/outs")  +  4xShort Hills w/ 3 min rest + 4x200@Mile pace w/ 200 jog + 2.5m run after

Wednesday:

1st year runner: 35-45 mins cross training(heart rate 120-130)

2nd year runner: 50-60 mins cross training(heart rate 120-130)

3rd/4th year runner: 60-70 mins cross training(heart rate 120-130)

Thursday: Weight Room(Groups 1-4) or Circuit(Groups 5-8) After

1st year runner: 20-30 min running + 2 laps hurdle circuit

2nd year runner: 30-40 mins running  + 3x hill strides + 2 laps hurdle circuit

3rd/4th year runner: 40-50 mins running + 3x hill strides + 3 laps hurdle circuit

Friday: Ropes + Foot Drills + Bands After 

1st year runner: 20 min run

2nd year runner: 20-25 min run or 50-60 mins XT(HR 120-30)

3rd/4th year runner: 25-30 min run or 60-70 mins XT(HR 120-30)

Saturday 

I wanted to send a link for ordering team gear on here you have not received an email about team gear from Anna Macon. 

Ordering team gear is optional, please let me know if you have any questions. 

https://www.bsnteamsports.com/shop/W0RDKuUaYg?utm_source=mobile_phone&utm_medium=sms&utm_campaign=store_closes#/

Reminder there will be an interest meeting on May 29 at 3:10 pm in Patriot Hall.  Come find out about summer training and expectations for August practices.  All current 7th-11th graders are welcome.

Thanks to everyone who came out to the XC interest meeting last week. If you were unable to attend, below are the key points that were highlighted:

-VHSL Physicals 

• All athletes will need one dated after May 1, 2019 in order to participate in August.

- Email Contact

•  
• In order for parents and students to receive immediate alerts and information concerning the XC season, we strongly encourage signing up for notifications through www.yorktownsports.org by providing your email address.
• For direct contact with coaches, you can email Tom Brumlik at tom.brumlik@gmail.com or Kevin Robertson at kevin.robertson@apsva.us

-Summer Training Plans

• A more detailed training schedule will be emailed out within the next couple of weeks, but it will be expected that you are staying active 6 out of the 7 days a week. This will include: 3-4 days of running, 2-3 days of cross training (biking/elliptical/pool), 1 day completely off.

-Early Season Practice Expectations

• One of the biggest challenges of this sport is training on your own during the summer break. If you do not come to practice in August in shape, you will not race until the first weekday meet. This will be determined by the mile time trial which will be held at the end of the first week of practice in August. More information to follow.   

-Equipment

• You must bring a watch, water bottle, and training shoes to practice every day.
• Other equipment includes:  mini-band, racing spikes (will be discussed in more detail once the season officially starts).

If you have any questions, please do not hesitate to reach out.

Fall 2019 sports tryout information can be found at the link below.  It will be updated regularly through the summer as more information becomes available.

https://yorktownsports.org/main/adnews/ID/48434204