Hello to the incoming Freshmen at MSJ who expressed interest in coming out for Cross Country:

 

We are going to have a very fun and successful season in 2009, and a key is to get physically and mentally prepared during the summer.  Your three coaches will provide you with the tools to achieve your goals.

 

Some key short term steps include:

 

1) 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, a water bottle, also put on sun screen.  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 (either harder or easier) based on individual fitness levels and needs.

 

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

http://spreadsheets .google.com/ ccc?key=p0vrVXB7 XEbtOn7n9yOC- dw&hl=en

 

3) To get further postings/updates, information about schedules, meets, etc., it is important that you join missionXC@yahoogroups.com

 

4) Please start to get your required forms prepared for Cross Country.  They can be printed from:

http://www.fremont. k12.ca.us/ 2197201011182531 17/site/default. asp

A physical exam with documentation is required within the previous 12 months.  You are not officially on the team until all paperwork is completed and submitted to a coach.

 

5) Sometimes we have former MSJ runners drop by, and they are always welcome.  We have a former boys State Champion from MSJ who recently expressed possible interest in coming to a practice and also a former girls #1 runner for MSJ who is currently running in college.

 

7/22 - 8/2 Continuing workouts with Coach Hotchkiss and possibly Coach Addison.  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