BINGHAM CROSS COUNTRY -- SUMMER 2011 “The Rookie Prep Season !!!”

2011 New Athletes !!!

Your first several weeks of Cross Country will be the most critical of your 4 years. How you enjoy this preparation phase in large part determines your success and continued love of running. Be consistent . . . ask a lot of questions . . . run in good shoes . . . dream of fun races in September through December . . . and get ready for the blast with the team !!! Boys run the second mileage when 2 are listed with a “ / “.

Send your mileage cards in ON TIME !! Attach a postcard stamp and get it in to Coach Arb on the day indicated on the card or bring it to a M-W-F run and hand it to me personally. On runs starting June 12th, boys runs are listed second IF they run different from girls. “Captain’s Time” workouts are time set aside for our team captains (Brandon Clark & Laura Young) to set up team activities / events / runs for all.

Structured miles on June 6th presume you have been starting running as instructed at the athlete meeting.

Mondays=Repeats, Wednesdays=Alta, Friday=Travel runs. Those are our ‘hard’ days!!

June 6-7-12 6 4m 7 2m 8 4m 9 2m 10 4m 11 2m/3m 12 Off!

June 13-19 13 4m 14 2m/3m 15 4m 16 2m 17 4m 18 3m/4m 19 Off!

June 20-26 20 4m/5m 21 3m 22 4m 23 3m 24 4m 25 3m/4m 26 Off!

June 27 – July 3 27 4m/5m (Team SHARC Camp 8am-12pm) 28 3m (Team SHARC Camp 8am-12pm) 29 5m (Team SHARC Camp 8am-12pm) 30 3m/4m 1 4m 2 (5m) 3 Off!

July 4-10 4 4m 5 2m Start of “Captain’s Time” Workouts 6 5m 7 3m/4m 8 4m 9 2m 10 Off!

July 11-17 11 4m/5m 12 3m 13 6m 14 3m 15 2m End of “Captain’s Time” Workouts 16 5m 17 Off!

July 18-24 18 4m/5m 19 3m 20 6m 21 3m 22 5m/6m 23 3m 24 Off!

July 25 – July 31 (Mandatory Workouts for FULL TEAM start July 25th !!!) 25 4m/5m HARC Local Camp (JV) 26 3m HARC Local Camp (JV) 27 6m HARC Local Camp (JV) 28 3m HARC Local Camp (JV) 29 3m HARC Local Camp (JV) 30 5m/6m HARC Local Camp (JV) 31 Off!

Aug 1-7 1 4m 7:00am Brighton 2 2m 3 6m 7:00am ALTA Run 4 2m 5 5m/6m 7:00am Team Travel Run 6 2m 7 Off!

Aug 8-14 8 4m/5m 7:00am Brighton 9 3m 10 6m 7:00am ALTA Run 11 3m/4m 12 5m/6m 7:00am Team Travel Run 13 4m 14 Off!

Aug 15-21 15 4m/5m 7:00am Brighton 16 3m 17 6m 7:00am Team Travel Run 18 3m/4m 19 5m/6m 7:00am Team Easy Run 20 4m Settlement Canyon (Tooele) First Invitational!!! 22 Off!

Aug 22-29 Mileage by Coach direction. Report on Aug. 29. School starting and transition to regular workouts.


----- Any changes will be sent via email. Email and communicate any problems, injuries, etc. ----- Have fun . . . run with friends . . . hard on hard days, easy on easy ones !!!!!!! ----- Wear a vest if you run after dark. Run safe . . . be friendly . . . be aware. ----- We return from Alta around 9:30am. Brighton around 9:45. ----- Run only in good shoes. Communicate any injury that isn’t just soreness at the start. ----- Be on time. Hydrate and take a Gatorade bottle on all runs.

MILEAGE GOALS !!!!    -- 265+(Girls) / 285+(Boys)

Send those mileage cards in from wherever your travels take you! A simple postcard stamp will get it to me and we’ll get your miles recorded!

IF YOU HAVE TROUBLE WITH THIS MUCH MILEAGE . . . . run alternate days easy (15-20 minutes) and harder (30-40 minutes) until you can ease into this schedule! Communicate with Coach Arb if this is too challenging and we can tailor it to fit your needs.

----- Make SURE you report your miles by the deadline !!!!!!!! 

----- Run together on the ‘off’ days (T-Th-S) if you can!!!!! RUN . . . not video store shopping.

Coach Arb coacharb@binghamxcountry-track.com OR arbj@lgcy.com Email www.binghamxcountry-track.com Website

SEND YOUR MILEAGE CARDS IN WEEKLY !