Times for City Meet 10/10

All races will be held at Crescent Lake Park - 22nd Ave and 5th Street North

Girls JV 3:30
Boys JV 4:15
Varsity Girls 5:00
Varsity Boys 5:30

Parent Meeting Slide Show

Parents - Please view the Parent Meeting at your convenience and email me with any questions you may have! Thanks

Change in Practice Time

Hi all. In an effort to avoid some of the late afternoon/evening weather disruptions of the past week, and to better prepare the team for some of the early Saturday meets coming up, we are changing the time of our practice to 7AM - 8:30 AM for the coming days before school starts.

If this presents a transportation problem, please feel free to allow your child to train at home. We will return to the 3:30 time slot once school starts. Following is a break down of the schedule for the next 2 weeks.

Monday 8/12 - Friday 8/16: 7 - 8:30 AM

Monday 8/19 and Tuesday 8/20: 7-8:30 AM

Weds 8/21: No Practice

Thurs 8/22: Begin normal practice time of 3:30 - 5PM (please note that some runners, especially those in the MD, may be finished with practice a bit earlier)

Friday 8/23: Season kick off party at the Porter's home - the team will run there (or for some, part of the way there :) and can be picked up either at the Porter's around 5:15, or at SPS around 5:30. We will drive a bus with the teams belongings.

The Porter Home - 716 14th Avenue NE

Finally - Susie Goren has graciously agreed to be the team parent for the JV team. If your child typically runs the varsity meets, and you would be willing to help her out this season, please let me know ASAP. Thanks!

Training Suggestions for those not able to attend practice prior to the start of school

Many of you have asked for suggestions for training as you are unable to attend summer practices. Here are some simple suggestions that you may follow.

Beginners:
- 1/4 mile warm up (approx. 2 min jog)
- Stretch
- 2 to 4 miles per day with 2 days of rest per week
- runs can be interval style (ex. run 3 min, walk 1) or straight easy pace
- distance can be separated throughout the day (ex. 1 mile in AM, 1.5 miles in PM)
- Finish each workout with cool down jog and stretch

Advanced Runners:
- 1/2 mile warm up (approx. 5 min jog)
- Stretch
- Distance based upon ability level 4 to 7 miles daily with 1 day of rest per week
- If possible, use 1 day for speed training (400 to 800 intervals, up to 3 miles)
- Finish each workout with cool down jog and stretch

Remember to hydrate, eat well, and make sure to get plenty of rest! See you soon!

Preliminary Schedule

Here is the preliminary meet schedule - many more details to come, but I figured many of you would like to start planning the fall.

9/5 IRCS @ Taylor Park
9/14 UF
9/21 Jim Ryun
9/27 FLrunners.com - Titusville (All runners will miss school ALL day)
10/3 CCC (tentative - still waiting to hear back from them)
10/10 City Meet @ Crescent Lake
10/12 Pre State - Tallahassee (Varsity Only)
Bay Conference should be this following week (10/17 or 18 maybe)
District week (probably 10/24 or 25)
Regionals @ Holy Trinity in Melbourne
State meet in Tallahassee

Welcome to 2013 Cross Country!

So excited to begin another season! We will start practice this Monday (8/5) at 6PM on the track. Athletes will only be able to participate if they have turned in ALL of the required paperwork! Please click here to go to the Athletic Forms page for further information. We will not practice Friday, 8/9. See you soon!