Red Storm Cross Country Summer Training Program
June
29
5:00pm run at Northwoods Engineering
with Mr.Garso
6pm LP beach Mini Triathlon
30
HS run and Weight room 8:30am
July
1
Mt Van Hovenberg
Trail run 6pm($)
5k
2
HS run and Weight room 8:30am
6pm Fun Run at Riverside park
FREE
5
Long run day
6
5:00pm run at Northwoods Engineering
with Mr.Garso
6pm LP beach Mini Triathlon
7
HS run and Weight room 8:30am
8
Paul Smiths
VIC Center TRAIL run 6pm($5)
5k
9
HS run and Weight room 8:30am
6pm Fun Run at Riverside park
FREE
11
Team hike?
Time/Location TBD
Baker?
Northwoods Engineering Garage Sale
12
Long run day
13
5:00pm run at Northwoods Engineering
with Mr.Garso
6pm LP beach Mini Triathlon
14
HS run and Weight room 8:30am
15
Mt Van Hovenberg
Trail run 6pm($)
5k
16
HS run and Weight room 8:30am
6pm Fun Run at Riverside park
FREE
18
Tupper Lake Warrior Run
19
Long run day
20
5:00pm run at Northwoods Engineering
with Mr.Garso
6pm LP beach Mini Triathlon
21
HS run and Weight room 8:30am
22
Paul Smiths
VIC Center TRAIL run 6pm($5)
5k
23
HS run and Weight room 8:30am
6pm Fun Run at Riverside park
FREE
25
Team hike?
Time/Location TBD
26
Long run day &
LP Ironman aid station helpers
27
5:00pm run at Northwoods Engineering
with Mr.Garso
6pm LP beach Mini Triathlon
28
HS run and Weight room 8:30am
29
Mt Van Hovenberg
Trail run 6pm($)
5k
30
HS run and Weight room 8:30am
6pm Fun Run at Riverside park
FREE
August
2
Long run day
3
5:00pm run at Northwoods Engineering
with Mr.Garso
6pm LP beach Mini Triathlon
4
HS run and Weight room 8:30am
5
Paul Smiths
VIC Center TRAIL run 6pm($5)
5k
6
HS run and Weight room 8:30am
6pm Fun Run at Riverside park
FREE
8
Stormin’ the Course at Dewey Mt. 9 am
9
Long run day
10
5:00pm run at Northwoods Engineering
with Mr.Garso
6pm LP beach Mini -tri
11
HS run and Weight room 8:30am
13
HS run and Weight room 8:30am
6pm Fun Run at Riverside park
FREE
16
Long run day
17
First Day of Practice Varsity @ Baker Mt. 8am.
18
Pisgah @8am
19
Dewey @8am
20
Practice at Riverside Park at 6pm!
21
@Baker 8am
23
Long run day
24
First day of MODIFIED practice 8am HS
Consistency is key
You are in charge of your own destiny
Push your limits
“You can” - Mr. Garso
Pre-season meeting
- RECRUIT, RECRUIT, RECRUIT!!
- More runners = program growth= better work ethic= better overall quality cross country program= success
- If you know of anyone else that is not doing a fall sport please welcome them to our crew
- Booster events = $$$ for you = PLEASE BE THERE!!!
- Saturday JULY 11 7am – 3pm Town Wide Garage Sale @ Northwoods Engineering
- If you have any items that you would be willing to donate for us it would be very helpful!
- (Parents needed in the morning-runners needed after our run/hike in afternoon)
- Sunday July 26th IRONMAN aid station. Your presence is needed!!
- Aug 8 Stormin’ the course race at Dewey Mountain. 9:30 am
- New Location !! 5k and 10k Distances
- Please come to either volunteer or to run, preferably to run
- Expectations this season
- Positivity – any negativity drags the whole team down, will not be tolerated.
- Come into the season ready to run and have fun. In order to succeed you have to be putting in the time to run over the summer. Mileage=$ in the bank..
- The summer calendar is a good start but you need to be responsible to get out more than two- three times a week if you want to be in the up in the pack. Running 4-5 days a week will make you competitive and in the mix.
- When August practices start you HAVE to be in attendance no excuses. We will begin summer practices at Monday 8am Aug 17th .
- Do long runs during summer training so that we know you are getting in the distance
- Expect to work hard and have lots of fun!