Lindbergh Cross Country

There have been a couple of updates to the schedule since I first posted it–check out the changes.

At the end of running camp, many of our team members ran the All Star race.  Here is a link to the results.

 http://www.watfxc.com/XC/EastWest/2010/Results.htm

The schedule is now updated–click in the “Schedule” link to the right to see the 2010 schedule.

Athletic Clearance for Fall sports starts the week of August 16th – 20th.  Before athletes can participate they must do the following:

1.  have a physical and turn in the district physical form

2.  pay the sports fee of $75 ($37.50 if you qualify for free and reduced lunch).  We have a fund to help pay for people who can’t afford the sports fee.  Tell one of the coaches if you need help with this.

3.  Buy an ASB card for $30

The first day of practice is Monday, August 23rd at 2:30 at Lindbergh.

Pictures from running camp are finally loaded.  Sorry for the delay.  Check them out.

The results of Saturday’s race will be posted soon at www.watfxc.com.  Great job to everyone who participated in the race!

About 30 team members each day came to running camp to join in on the training, team building, and overall fun.  I think the camp met all of our goals, and thus was a smashing success. 

 Daily Themes of Camp:

 Monday:  The Power of One.  Cross country is a team sport, and the way to reach our potential is to come together as one team.  If we don’t listen to one another, if we aren’t willing to engage with our team, if we don’t get along, if we try to make our own way instead of going the direction of the team then we will not reach our potential.  One the other hand, if we are willing to commit to one another, we can achieve incredible success.  Remember the lessons of the Magic Spider Web, the Alligator Swamp, and the team skiis.

 Tuesday:  See Your Future.  Our college panelists talked about their experiences in college as students and as runners.  Remember that your perception of yourself impacts your life.  If you see yourself as a college student, then you will be more likely to pursue going to college and succeeding in college.  Likewise, if you see yourself as a runner, you will have more success as a runner.  And if you want to run in college, there is a place for you.  Consider being a college athlete.

 Wednesday:  The Power of Fun.  Athletics are about competing and doing your best and trying to win.  But at the same time it should also be fun.  In fact, you will not be able to do your best if you do not have fun.  We need to find a balance of being focused, having goals, working hard, but also staying lose and having fun. 

 Thursday:  Race Strategy.  Mark Mandi gave us some great information on how to approach a race.  His main points included:  1.  Your workouts are an important part of race prep.  The coach sets the workouts.  Do what your coach says.  2.  Sleeping and eating well are important pieces of race prep.  3.  Try to know your competitors.  What are their strengths and weaknesses?  How do they like to race?   4.  Know yourself as a runner.  What are your strengths and weaknesses.  How do you prefer to race?  Talk with your coach about these things.  5.  Have clear routines.  Find food that works for you to eat prior to running.  Know the timing of your warm-up (when to start warming up).  Do the same warm-up each time.  6.  Know the course you are racing on and have a race strategy.  7.  The first mile is important.  Know what pace and place you need to be in at the mile.  Your coach can help you figure this out.  8.  Try to pass people throughout the race.  Keep moving up.  9.  At the final mile, you should be in the position that we want to finish.  You can only pass so many people at the end.  10.  Know where you are at the end of the race.  Where is the 800 mark?  400mark?  200 mark?  11.  Everyone hurts at the end of the race, including the winner.  To finish well you have to be tough and push through the pain.

 Friday:  Giving Back.  All of us have been helped by people in our lives.  We should commit ourselves to giving back to others around us.  As a team, we are going to choose a project to work on together so that we can give back.

The first annual Eagle Running Camp will take place July 19th – 24th.  We will meet each day at Phillip Arnold Park.  There is no change, except that Saturday, July 24th we will compete in a race at Magnuson Park in Seattle.  The entry fee for the race is $10.  All participants in the camp must fill out a district information and permission form.

Daily Schedule

9:00 – 10:30  Workout (including warm-up, form drills, core work, cool down, stretching)

10:30  Snack and drink (provided)

10:30 – 11:30  Guest Speaker

11:30 – 12:30  Lunch  (provided)

12:30 – 2:30ish  Camp game (ultimate frisbee, volleyball, etc.)

Saturday Race Registration Information and Registration form:  http://www.watfxc.com/XC/EastWest/EWMain.htm

After having about 30 team members running at the park on the first day of summer, the numbers have dropped off since.  We are now at the end of week 4 of our summer training calendar (which started June 1st).  This means that we are a third of the way through the summer training opportunities.  Based on the miles that have been posted on flotrack.org, as a team we are not doing well.  Only a couple of people are on pace to meet their mileage goals for the summer.  Time for everyone to start getting serious about committing to accomplishing their goals. 

If your goal was to reach the 250 Mile Club, then you should have logged 60 miles so far.  If you are aiming for the 500 Mile Club, then you should have 110 by now. 

Know your goal, have a plan, and follow through with that plan.  And keep posting your miles on flotrack.

See you at the park!

Beginning Wednesday, June 23rd we will begin meeting at Tiffany Park at 9:00 a.m. to run.  See you there.

Monday, July 19^th – Saturday July 24^th

 Meet at Philip Arnold Park

9:00 a.m. – 3:00 p.m. (approximately)

Lunch provided

 Activities Include:

–Team bonding  –Team Runs –Ultimate Frisbee

–Drills, Core Conditioning  –Guest Speakers –Volleyball

–Team Competitions  –5K Race (Saturday)

–good food