Please make sure that you fill out the NEW form for 08-09.  I had the old one in
the files
section, and just updated it.  The updated version can also be found on the BCC
Athletics
Website.

Everyone on the team this year will be REQUIRED to post their weekly mileage on
this site.
Please click on the database link on the left and post your mileage. This is
extremely
important for Coach Desmond and myself to help monitor everyone's progress
through out
the season.  Please post your mileage even if you think it is low.  I would
rather see you post
a zero than nothing at all!

Physicals will be given at BCC tomorrow for anyone that needs financial
assistance.  Please
take advantage of this since practice starts THIS Monday.  Everyone that shows
up on Monday
MUST HAVE:

Physical -- Signed by a doctor
Medical Card
Transportation Form
Student-Parent Contract
***The ECA Fee can be paid ONLINE!***

Remember practice begins at 2pm at Candy Cane.  See you then!

Ben will be out of town until the 22nd. Can one of us register him?

Henry Schuster
Ben '11


On 8/4/08, Lucinda Davey <LDavey@...> wrote:
> Coach Young is at running camp this week but he asked me to post the
> schedule for the XC preseason week.
>
>         Monday, Aug 18:  Meet at 2:00
>         Tuesday through Friday:  Meet at 2:30 (coaches have to work until
> 2:10)
>         Monday, Aug. 25 - Practice plan is undecided.
>
> Practices will end between 4:00 and 4:30.
> All practices will begin and end at the pavilion at Candy Cane Park on
> Beach Drive.
>
> Monday you must bring all your required paperwork to be permitted to run.
> The forms are on the BCC website, or in the files section of this
> yahoogroup.  You MUST bring:
>
> Health inventory form (required for tryouts)
> Medical card
> Transportation form
> Student-parent contract
>
> Bring WATER every day ... more than you think you'll need.
> Come ready to warmup and run ... do not be late.
>
>
> Cinda Davey
> (XC team rep)
> Matt DK 09

Does anyone have a recommendation for a good podiatrist close to BCC
who knows running issues and orthotics?
Please email me at mhenryschuster@...

Henry Schuster
Ben '11

--- In bcccrosscountry@yahoogroups.com, jpdudek@... wrote:
>
> I'm back from camp ands ready to do some  running. Are you still doing this?
When and
where are people meeting?
>
> Max Dudek
>
> -------------- Original message --------------
> From: "eliot" <eliotgerson@...>
> A group of us including Alex Cole and myself will be running on
> weekdays at 12:30/12:35 (p.m) at B-CC. Kate Leuba will also be there
> and will run with any girls who are interested. We will usually run 5
> to 6 miles with the pace depending on who shows up. Generally though,
> it's sub-8:00 mile pace.
>
Hey max,

I'll be a senior next year and I've been running since my freshman year.  I'm
kind of a big
deal.  I'll be running tomorrow at candy cane at 7:15pm if that works for you. 
if it works,
great, and if not, then we can work something else out or find you a group that
is running
earlier.  give me a call, 301-523-5238, and we'll get you running ASAP.  By the
way, it's a
good thing that you're starting to run early in the summer because if you start
running the
first day of XC, then it's really hard to keep up.  I'll talk to you soon.

Fink

-------------- Original message --------------
From: "eliot" <eliotgerson@...>

A group of us including Alex Cole and myself will be running on
weekdays at 12:30/12:35 (p.m) at B-CC. Kate Leuba will also be there
and will run with any girls who are interested. We will usually run 5
to 6 miles with the pace depending on who shows up. Generally though,
it's sub-8:00 mile pace.

Hey everybody,

I'm going to take a group of guys, regardless of experience, out for a run at
Candy Cane Park
on july 3rd at 2:00pm.  Cross country is not a sport that you want to start in
August.  It takes
time to become comfortable with running because everyone runs differently, so
you need to
start early.  If you have started training, great, and if you have not then it
is just another
reason to come out and run.  Whether or not you have started, I want to see a
lot of new and
old people at this run.  This is a great opportunity for new runners to learn
some easy trails
to start their cross country season on.  The run will be easy enough that you
will still be able
to party on july 4th, i promise.  Running is only as fun as you make it, so
sleep in on july 3rd,
be at Candy Cane at 2:00pm for an easy run, and lets have some fun.  If you have
any
questions about directions, timing, mileage, running, and/or girls, then call my
cell: 301-
523-5238.  See you on the 3rd!

-Andrew Finkelstein

A group of us including Alex Cole and myself will be running on
weekdays at 12:30/12:35 (p.m) at B-CC. Kate Leuba will also be there
and will run with any girls who are interested. We will usually run 5
to 6 miles with the pace depending on who shows up. Generally though,
it's sub-8:00 mile pace.

Please post your summer mileage on the database!  So far only 3 runners have
signed up.
EVERYONE must post their mileage here.  If you need help calculating your
mileage email me
and I'll give you some tips.

I hope everyone is off to a great start to summer!

-YOUNG

The creators of MoCo Running have posted a lovely tribute to the
county's class of 2008. Many BCC athletes are featured.

See http://www.mocorunning.com/

Ardoth Hassler
(pardon the cross post)

Dear all: please pardon the cross posting but I just finished watching
the Track and Field DVD that Jay Hardgrove made. It is fantastic and the
music is great. He has captured the entire outdoor season as well has
having highlights of XC and indoor track. He beautifully pays tribute to
our coaches, our seniors, and especially, Ms. Davey. There were places
where I got a lump in my throat. As the photographer who took a lot of
the pictures, I was honored with what you did with my work. Thank you so
much, Jay, for making this DVD.

If you haven't ordered a copy, please email Ms. Davey (Lucinda Davey
<LDavey@...>) to place your order. It's a $10 investment in some
wonderful memories that you and your runner will cherish.

Have a great summer!

Ardoth Hassler
aka Kyle Short's mom

(PS: we can still provide the XC DVD as well! Let Ms. Davey or me know
if you want a copy of it--also $10.)

Please post your summer weekly mileage starting in the June database --
  found using the database link on the left toolbar of the group
homepage.

Hello Everyone --

I have posted all of the required forms in the files section.  They
can also be found on the bcc athletics website.  All forms are
required for participation beginning on August 18th at Candy Cane.  If
you do not have your forms you will not be able to practice.

If you are planning to order a uniform, please get your form and money
in ASAP.  I will be placing one order over the summer (that will
arrive in time for the first meet) and then one follow up order which
will come during the season.  For the time being we will be using the
same uniforms from last year since we still have a number that we need
to sell off.

Hi runners! Coach Young and I (Coach Desmond) thought it would be
helpful to give you some training guidelines for the summer. Also,
check out the links to tempo running* and fartlek running* (below)
which you will need to add to your training in July and August.
Feel free to contact Coach Young or me if you have any questions or
concerns. Also, it will be very helpful to do your training with
other runners, so feel free to post messages on this group about
getting together for runs! Coach Young and/or I may join you
occasionally as well! :)

Happy running! ..

~Coaches

Experienced runners:

June: Build distance base up to 5-6 miles, 5x/week (25-35 miles/week)

July: maintain distance base and add a couple of longer runs; also
include 1-2 tempo runs a week (35-
40 miles/week)

August: maintain distance base, including a couple of longer runs;
include fartlek and tempo runs twice a week. (40+ miles)

Feel free to substitute some occasional cross training (biking,
swimming, etc., for some of the runs) Also, strength training a
couple of times a week is important. If you don't have access to a
gym, you can do situps, crunches, planks, pushups, squats, etc. to
improve strength.


Sample workout for beginners: (4-5 times per week)

Week 1: jog 10 min., walk for 5 min (2-3 times)

Week 2: Jog 15 min./ walk 5 in between (2-3 times)

Week 3: Jog 20 min./walk 5 (2x)

Week 4: Run for 30 min. or 3-4 miles

Week 5: Run for 30-40 min. (4-5 miles)

Week 6: Run for 40-50 min. (5-6 miles)

The rest of July and into August: maintain runs of 5-6 miles and
add tempo and fartlek runs (see links below for info about
tempo/fartlek).


Tempo Running*:
Basic definition: sustained run at faster than usual training pace
(see link below for more info.)
http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-
0,00.html


Fartlek running*: (see links below for great information)

http://www.geocities.com/Colosseum/track/8210/fartlek.html


http://www.brianmac.demon.co.uk/fartlek.htm

Go Barons!