Hi All,

 

To have a successful Cross Country season, a key is to get physically and mentally prepared during the summer.  The MSJ team improved greatly in 2008, and 2009 holds much potential.  There are many opportunities for contributions to the team for those who are prepared.  Your three coaches will provide you with the tools to achieve your goals.

 

Some key short term steps include:

 

1) Weeks of 6/15, 6/22 and 6/29.  Ensure that you have taken 1-2 weeks off from track (or other Spring sports) to rest/cross train, then depending on your fitness level run 10-25 miles each week on your own or with a team mate (it's normally more fun to run with a partner, and the miles come more easily).  You should do at least one long run each week, preferably on a softer surface such as dirt, crushed rock, or grass.  Increase your mileage by no more than 10% each week to avoid injury, and take at least one rest day each week.

 

2) Tuesday, 7/7 to Friday, 7/24.  Unofficial team practices will be held with Coach Hotchkiss per the workout schedule at:

http://spreadsheets.google.com/pub?key=r_Ioup18cQWpB0t9u-sX44w&output=html

We will meet outside the MSJ gym, and it is suggested that you bring a watch, good running shoes, and a water bottle.  If you cannot make practices at the listed times, please try to replicate the workouts on your own or with a team mate.  Per the URL, we will do a combination of running, plyometrics, drills, stretching, core work, weights (if available); and also cover a cross country discussion topic each day.  We will have 2-3 levels of runs at each practice.  Practices are at 9 am on Fridays, and 3 pm on Mondays, Tuesdays, Wednesdays, and Thursdays.  Workout content will be modified based on individual fitness levels and needs.

 

There is no cost for the workouts, but you are required to register your planned attendance days at:

http://spreadsheets.google.com/ccc?key=p0vrVXB7XEbtOn7n9yOC-dw&hl=en

Please let your interested friends and relatives who will be new 9th graders at MSJ know about the workout times, because I do not have any of their names.  To get postings/updates, they will need to join missionXC@yahoogroups.com

Also, please start to get your required forms prepared for Cross Country.  They can be printed from:

http://www.fremont.k12.ca.us/219720101118253117/site/default.asp

A physical exam with documentation is required within the previous 12 months.

 

7/22 - 8/2 Continuing workouts with Coach Addison and Coach Hotchkiss.  Times are to be determined.

 

Approximately 8/3:  Practices begin with Coach Marden, Coach Addison, and Coach Hotchkiss.  Times are to be determined.

 

Good luck in preparing yourself for a fun and successful cross country season, and it is hoped that you can take advantage of these summer practices.

 

Regards,

Coach Hotchkiss