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Smithville High School www.smithvillecrosscountry.com Summer 2017 long-distance conditioning Cross Country Summer Running Why we do it Summer conditioning is crucial to the development of the long-distance cross country runner. To run the speeds and distances of a 5k or 10k requires a regimented approach to properly training the adolescent body. Runners will practice enhancing their physical and mental abilities in preparing for long-distance running, understand proper nutrition to optimize the body’s performance, and build group camaraderie. Who is invited? Anyone 13 years old and above interested in conditioning for long-distance running, whether it is for the cross country team or for personal fitness goals is invited to attend. All fitness levels are welcomed. Dates and Locations Module 1 - Coach’s Clinic Includes 15 contact days with the cross country coach. These days include instruction on running technique, pacing, and a progression of body-workout intensity. The team will also participate in a book study of a bestselling running book. Module 2 - Team Conditioning Includes 12 days without coaches, led by juniors and seniors of the cross country team and adult volunteers. Running is the primary focus on these days. Module 3 - Professional Cross Country Camp These days will overlap with Team Conditioning and are optional. It includes the opportunity to attend a cross country camp with other coaching experts and runners from other teams in the region. These are often fun, challenging, and inspiring. Those hoping to make varsity cross country should make an effort to attend one of these. JV hopefuls are also invited. Camp Option #1 - Joe Bill Dixon’s Wilderness Running Camp. June 25 - 29, New Haven, Mo. $225. (paid directly to the camp) Camp Option #2 - University of Missouri Cross Country Camp. June 18 - 22, Columbia, Mo. $400 (paid directly to the camp) Cost $30. (includes supplies, book, and T-shirt). Checks should be made payable to Smithville High School. Direct all questions to Coach Restivo, restivop@smithville.k12.mo.us. Smithville High School www.smithvillecrosscountry.com Summer 2017 long-distance conditioning Cross Country Summer Running Return by May 12 Registration Information Please return this page to Smithville High School, attn: Paul Restivo. Name__________________________________________________________ Date of Birth __________________________ T-Shirt Size _____ Parent’s Name__________________________________________________ Address_____________________________________________________________________________ Parent Contact Number_______________________________________________________________ Runner’s Cell Phone Number (optional)_________________________________________________ Make checks payable to Smithville High School and return to Coach Restivo at the high school. Smithville High School www.smithvillecrosscountry.com Summer 2017 June June 5 - Coach June 6 June 7 - Coach June 8 June 9 - Coach Running Fitness Test. Day off. CC Course. Day off. Smoke and Davey “W” Track. Trails. June 12 - Team June 13 June 14 - Team June 15 - Team June 16 - Team Track. Day off. CC Course. F Water Tower. Smoke and Davey “W” Trails. June 19 - Coach June 20 - Team June 21 - Coach June 22 - Team June 23 - Coach Camp #2 option. Camp #2 option. Camp #2 option. Camp #2 option. Fun Run and Scheduled Run. Harborview Pool. CC Course. F Water Tower. Breakfast. Track. English Landing Park. Parkville, Mo. June 26 - Coach June 27 - Team June 28 - Coach June 29 - Team June 30 - Coach Camp #1 Option.. Camp #1 Option. Camp #1 Option. Camp #1 Option. Smoke and Davey “W” Track. Harborview Pool. CC Course. F Water Tower. Trails. July July 3 July 4 July 5 July 6 July 7 Dead Week. Dead Week. Dead Week. Dead Week. Dead Week. July 10 - Coach July 11 - Team July 12 - Coach July 13 - Team July 14 - Coach Track. Harborview Pool. CC Course. F Water Tower. Smoke and Davey “W” Trails. July 17 - Coach July 18 - Team July 19 - Coach July 20 - Team July 21 - Coach Track. Harborview Pool. CC Course. F Water Tower. Fun Run and Breakfast. English Landing Park. Parkville, Mo. July 24 July 25 July 26 July 27 July 28 Dead Week. Dead Week. Dead Week. Dead Week. Dead Week. August July 31 Aug 1 Aug 2 Aug 3 Aug 4 FIRST OFFICIAL DAY FOCUS WEEK. FOCUS WEEK. FOCUS WEEK. FOCUS WEEK. OF FALL SPORTS. Track. Track. Track. Track. Attendance Required. FOCUS WEEK. Track. Specific running workouts are posted on smithvillecrosscountry.com. *There is a possibility of construction to resurface the track. If this occurs, we will change locations. These changes will be noted on smithvillecrosscountry.com.
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