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Kinnelon Cross Country

“We strive for excellence as a group. Every one of our individuals pursues a common goal; to become the best teammate, leader, and runner they can. Kinnelon XC pursues victory as a family - each athlete plays an important role in our success. Running is not a solitary pursuit at Kinnelon - each mile run by an individual is assuring that we are a step closer to our goals as a team. Though we strive for personal victory, it is our pursuit of success as a team that defines us.”

 

Expectations:

  1. Be at the right place, at the right time, and do the right thing.

  2. Make a commitment to yourself and your teammates.

  3. Everyone has a role and a place on this team.  Each one of you matters to the success of the program. Find your role.

  4. Communicate

  5. Be the best person you can be.

  6. Complete your Run to win running log every night. –

Failure to do so may result in sitting out meets.

Sign up by going to:

http://www.running2win.com/

Enter the team code- T-142323153606-23 or Join the Kinnelon XC Team.

Missed practice policy-

  1. Excused misses: religious reasons, illness, and family emergency. Make sure to communicate with the coach at all times.

  2. Inexcusable misses: For every 2 practices missed you must sit out 1 meet.

  3. If you chose to go on a family vacation you must fill out a family vacation form. When you sign that form you are agreeing to the above policy. Once you hand your form in; Mr. Rosenberg will sign off on it and he will indicate on the form how many meets you must sit according to how many days you will be missing.

  4. If you aren't medically cleared and/or don't have all your paperwork in you will not be able to participate in practice which will also cause you to have to sit out a certain amount of meets depending on how many practices you miss.

  5. Please understand this is a KHS athletic policy. You can look it up online in athletic handbook. XC is just as much as sport and commitment as any other athletic team at KHS.

  6. Part of being on a team means commitment and sacrifice. If you have any questions feel free to contact me. I understand that life happens and sometimes things come up and in those cases I will try to be more flexible. Please understand that you can't pick and choose when you want to come to practice. It isn't fair to your teammates. Every person on the team has a role and place on the team therefore; when you are missing it affects the team as a whole.

  7. Thank you for your understanding and commitment to KHS XC. We are looking forward to a great season

 

 

 

Code of Conduct

 

1. We expect a focused, cooperative, and supportive attitude from every team member.

2. We always carry ourselves with class, discipline, and respect in public, especially at meets.

3. Unless injured or instructed otherwise, we will never stop running or stop a workout. Always finish what you start, include all warm-ups and cool-downs from start to finish.

4. We expect appropriate behavior in the locker room and on the buses at all times.

5. We never verbally insult or abuse or mock a competitor, coach or teammate, no matter what they have done.

6. Crude language is not to be used at any time.

7. We expect to be on time and ready to work. The team is your priority.

8. We expect you to communicate with your coach if you are going to be late for practice or if you are missing practice for some reason.  If you are late a total of 3 times you will sit a meet. If you have 2 unexcused missed practices (without communicating with a coach) you will sit a meet. Repeat offenders may be asked to leave the team.

9. We expect you to communicate with your coach if you are injured to discuss the issue and see the athletic trainer.

10. Coaches will dismiss you from practice. Leaving early without speaking to a coach is unacceptable.

11.  Drinking any alcoholic beverage, smoking or the use of any controlled substance, at any time at school or away from school, is immediate ground for dismissal from the team.

12. We expect you to follow all the rules and policies of the Kinnelon Athletic Department.   The handbook can be found on the Kinnelon website:

http://khs.kinnelonpublicschools.org/pages/Kinnelon_High_School/Athletics

under the 2015-2016 Student-Athlete Handbook.

 

  • You are expected to follow the code of conduct at all times. Breaking the code will not be tolerated and are grounds for removal from the team.

 

 

 

 

 

 

 

 

 

 

 

Deadlines and Important Dates-

  1. Please read over the athletic handbook.

  2. Hand in all paperwork before the deadlines. Check athletic website: http://kinnelon.rschoolteams.com/  for information. All paperwork, including asthma and allergy forms are due to the high school nurse by Friday, June 16th.

  3. Get a physical. Middle School- May 23 and June 13 (during the school day) see information sent out by PRM to sign up.

  4. High School -Physical date June 6th. See information sent out by the high school to sign up.

  5. 2 mile Preseason Time Trial-  Wednesday, June 14th 3:15-4:15.

You must attend the time trails; the time trial will help determine your summer training.

 

  • Only if you are new to the team- Uniform Order Form – Wednesday, June 14th

  • Please make checks out to: Kinnelon Activity Fund or Cash

Clothing order and Fundraising Information

  • Clothing order info and fundraising info will be handed out/emailed during the 1st week of preseason.

 

Summer Optional Practice Schedule-

Kinnelon XC 2017 Season

“All In…Buy In”

“Champions are made in the summer.”

Starting Monday, July 3rd-Friday-August 11th

Monday- Friday- 7:30am-9:30am (Coach Cheg will run Tuesday and Thursday practices and captains will run captains practice Monday, Wednesday, and Friday.)

If optional practice is canceled you will receive an email, a post in the Facebook group page, and get a text from the Remind app.

 

On days when you can’t make optional practices feel free to meet up with some teammates and go for a run!

 

 

 

 

 

 

 

 

 

 

 

 

 

Official Practice-

Starts Monday August 14th! Be 10-15 minutes early for practice we will start on time!

Monday-Saturday 7:30am-9:30am.

  • Practice times during the school year:

  • Monday, Thursday, and Friday - 2:40pm-4: 40pm.

  • Due to Activity Days - Tuesdays and Wednesdays we will go 3:15pm-5pm.

  • Saturday practices will always be at 7:30am-9:30am.  

 

  • *The XC season is a Monday – Saturday commitment. We will be either practicing or at a meet from August 14th – November 18th   

  • Season Schedule –You will receive an official meet schedule over the summer or during the 1st week of Official Practices.

  • Weekly Schedules will always be sent out as well.

  • Bus will leave at 2:30 for meets during the school week unless otherwise stated. Bus Departure times will always be announced before hand.

 

  • Running Camp Information:

  • XC Camp-https://runningworks.com/camps/

  • See website for more information.

  • TWO SESSIONS & LOCATIONS FOR 2017!

  • RUNNINGWORKS CROSS COUNTRY CAMP at Skiff Mountain, Kent CT:                                  *Sunday, July 30th to Friday, August 4th, 2017

  • RUNNINGWORKS CROSS COUNTRY CAMP in the Pocono Mountains, Canadensis PA:       *Monday August 14th to Saturday, August 20th, 2017

  • > I encourage as many people to go as possible.

  • > There are many benefits to going to cross country camp.

  • > It is healthy for a runner hear about running from a different angle especially, from top runners and coaches.

  • > They will be around other people who are passionate about the sport; it can be one of the reasons they fall in love with XC.

  • > They play a vital role in team-building.

  • > Let me know if you plan on going to camp, so I can excuse you from practice.

  • Please let me know in advance if you are attending.

 

  • Coaches Contact Info:

 

Head Coach- Coach Chegwidden-Jacobs- chegwiddenl@kinnelon.org

 

 

 

 

 

 

Low Mileage Summer Plan-

Summer Training Schedule- “If you fail to prepare, prepare to fail.”-Pre

*You may substitute one day a week for cross training example: biking or swimming.

The month of June up until July 1st - Get out for a run at least 4-5 times a week- starting at 20 mins – up to 35 mins. – Record all your runs in your Running2Win Running Log!

Code:

Aerobic Over-Distance Run (AOD)- 1:30-2:30 minutes per mile slower than race pace. (Example Long Run)

Easy Over-Distance Run (EOD)- pace well above a job but slower than an aerobic over-distance run. 2:30-3:00 minutes per mile slower than race pace.

Tempo Run (T) –a sustained run (20-40 mins in length) about 20-30 seconds per mile slower than race pace.  Always do a 1 mile warm-up and 1 mile cool down after Tempo Run.

Fartlek Run- (FR)-Off and on phases during a run. Ex: 90 seconds “on” at faster than race pace and 3:30 “off” at aerobic training pace.

Neuromuscular Speed Work- (NSW) at the end of a run -4-10 – 20 second accelerations with a 60 second recovery (Focus on form!)

 

Low Mileage Summer Plan-

Week

Sunday

Monday

Tues

Wed

Thurs

Fri

Sat

TWM

July 2nd-July 8th

OFF

2 miles

EOD

4 Miles

AOD

Rest

3 miles

EOD

3 miles

EOD

3 miles

EOD

15 miles

July 9th July 15th

OFF

4 miles

AOD

3 Miles

EOD

3 Miles

EOD

3 Miles

EOD

3 Miles

EOD

4-NSW

4 Miles

EOD

20

miles

July 16th- July 22nd

OFF

4 miles

AOD

3 Miles

EOD

15 min

T

 

3 Miles

EOD

3 Miles

EOD

4 Miles

EOD

5-NSW

20

miles

July 23rd-

July 29th

OFF

5 miles

AOD

3 miles

EOD

15 Min

T

5 miles

EDO

3 Miles

EDO

6-NSW

 

5 Miles

EDO

 

25 Miles

July 30th August 5th

OFF

5 miles

AOD

4 miles

EOD

20min FR

5 miles

EDO

3 miles

EDO

 

5 Miles

EDO

6-NSW

25 miles

August 6th – August 12th

OFF

6 miles

AOD

4 miles

EOD

20 Min

T

6 miles

EOD

4 miles

EDO

6-NSW

5 miles

EDO

30 Miles

 

 

 

 

 

 

 

 

 

 

 

 

 

Moderate Mileage Sumer Plan-

Summer Training Schedule- “If you fail to prepare, prepare to fail.”-Pre

*You may substitute one day a week for cross training example: biking or swimming.

The month of June and up until July 1st - Get out for a run at least 4-5 times a week- starting at 20 mins – up to 35 mins. – Record all your runs in your Running2Win Running Log!

Code:

Aerobic Over-Distance Run (AOD)- 1:30-2:30 minutes per mile slower than race pace. (Example Long Run)

Easy Over-Distance Run (EOD)- pace well above a job but slower than an aerobic over-distance run. 2:30-3:00 minutes per mile slower than race pace.

T- Tempo Run (T) –a sustained run (20-40 mins in length) about 20-30 seconds per mile slower than race pace.

Fartlek Run- (FR)-Off and on phases during a run. Ex: 90 seconds “on” at faster than race pace and 3:30 “off” at aerobic training pace.

Neuromuscular Speed Work- (NSW) at the end of a run -8-10 – 20 second accelerations with a 60 second recovery (Focus on form!) You can add Hill 20 second hill repeats to change it up.

Moderate Mileage Sumer Plan

Week

Sunday

Monday

Tues

Wed

Thurs

Fri

Sat

TWM

July 2nd- July 8th

OFF

3 Miles

EOD

4 miles

AOD

3 miles

EOD

3miles

EOD

3 miles

EOD

4 miles

EOD

20 miles

July 9th- July 15th

OFF

5 Miles

AOD

4 miles

EOD

15 min

T

5 miles

EOD

3 miles

EOD

5-NSW

5 Miles

EOD

25

miles

July 16th- July 22nd

OFF

5 miles

AOD

3 miles

EOD

20 min

FR

5 miles

EOD

3 miles

EOD

5-NSW

5 miles

EOD

25 miles

July 23rd July 29th

OFF

6 miles

AOD

5 miles

EOD

20 min

T

5 Miles

EOD

4 miles

EOD

6-NSW

Hills

5 miles

EDO

30 miles

July 30th-

August 5th

OFF

7 miles

AOD

5 miles

EDO

20 min

T

6 miles

EOD

6 miles

EDO

6-NSW

5 miles

EDO

35 miles

August 6th – August 12th

OFF

8mil

5.5 miles EDO

20 min T

6.5 miles EDO

6.5 miles

EDO

6-NSW

7 miles

EDO

40 miles

 

 

 

 

 

 

 

 

 

High Mileage Summer Plan-

Summer Training Schedule- “If you fail to prepare, prepare to fail.”-Pre

*You may substitute one day a week for cross training example: biking or swimming.

The month of June up until July 1st- Get out for a run at least 4-5 times a week- starting at 20 mins – up to 35 mins. – Record all your runs in your Running2Win Running Log!

Code:

Aerobic Over-Distance Run (AOD)- 1:30-2:30 minutes per mile slower than race pace. (Example Long Run)

Easy Over-Distance Run (EOD)- pace well above a job but slower than an aerobic over-distance run. 2:30-3:00 minutes per mile slower than race pace.

T- Tempo Run (T) –a sustained run (20-40 mins in length) about 20-30 seconds per mile slower than race pace.

Fartlek Run- (FR)-Off and on phases during a run. Ex: 90 seconds “on” at faster than race pace and 3:30 “off” at aerobic training pace.

Neuromuscular Speed Work- (NSW) at the end of a run -8-10 – 20 second accelerations with a 60 second recovery (Focus on form!)

High Mileage Summer Plan-

Week

Sunday

Monday

Tues

Wed

Thurs

Fri

Sat

TWM

July 2nd-

July 8th

OFF

3.5 miles

EOD

4.5 miles

AOD

4 miles

EDO

3 miles

EDO

3 miles

EDO

4 miles

EDO

22 miles

July 9th- July 15th

OFF

5 miles

AOD

4.5 miles

EDO

20 min T

3 miles

EDO

3 miles

EDO

4 miles

EDO

6-NSW

27 miles

July 15th- July 22nd

OFF

6 miles

AOD

4.5 miles

EDO

25 min FR

5.5miles

EDO

4.5 miles

EDO

5 miles

EDO

6-NSW Hills

30 miles

July 23rd- July 29th

OFF

7 miles

AOD

6 miles

EDO

20 min

T

6 miles

EDO

5 miles

EDO

6 Miles

EDO

8-NSW

35 miles

July 30th- August 5th

OFF

8 miles

AOD

6.5.miles

EDO

25 min

T

7 miles

EDO

6.5miles

EDO

5 miles

8-NSW

40 miles

August 6th – August 12th

OFF

10 miles

AOD

7 miles

EDO

25 min T

6.5miles

EDO

6.5miles EDO

8-NSW

8 miles

EDO

45 miles

 

* Additional Training Information- Taking care of yourself is important to your running.  Beside eating and training right you have to get your rest. Try and go to bed consistently at the same time every night.

*For Proper Nutrition and Hydration

*Stretches/Core/Injury Prevention/Footwear

*Go to:

http://www.runnersworld.com/

http://www.active.com/nutrition/

http://www.active.com/nutrition/Articles/10-Foods-to-Fuel-a-5K.htm

*Go to this website for an example of a strength circuit:

http://running.competitor.com/2013/12/injury-prevention/strength-training-circuit-for-distance-runners_47933

 

*Incorporate strength work at least 2 to 3 times a week.

 

Nutrition for XC

General Nutrition Tips

  1. Make sure you are getting enough protein.  You can find protein in lean meats, cottage cheese, beans, soy foods, eggs, and low fat diary products.

Examples:

Peanut butter on whole grain bread

Rice and beans together

Bean soup and a roll

Buns covered in sesame seeds

Hummus

Trail mix (peanuts and sunflower seeds)

2. Make sure you eating enough healthy fats.

You can get healthy fats from lean meats, fish, nuts, and using olive, canola and peanut oils for salads and food preparation.

3. Carbohydrates- get them from whole grains (breads pasta, and rice), fruits, and vegetables. The more color the better. Your plate should have color.

4. If you drink milk, drink skim.

5.  DRINK WATER!!!!!!!!!!  Carry a water bottle at all times and drink it throughout the day!

6. Make sure you have enough salt in your diet you will lose salts when you sweat! It is important to keep your electrolytes balanced.

7. Make sure to get plenty of Vitamin C (strawberries, oranges, bell peppers, and watermelon) and iron-rich foods (meat, poultry, fish, leafy green vegetables, beans and whole wheat bread.)

 

Pre-Workout Snacks- Don’t eat 1 hour before race or workout.

Having a snack before you run provides your body with fuel and stamina to go the distance. Complex carbohydrates can easily break down in the digestive tract, providing you with consistent energy while running. To maximize performance, have a pre-workout meal of complex carbohydrates with a small amount of protein, such as oatmeal with fruit and nuts or a slice of whole grain bread with peanut butter. Make sure you are drinking lots of water prior to running long distances. Do not eat heavy meals right before a long run and avoid foods high in sugar and fat that can leave you feeling tired due to sudden drops in blood sugar.

Post-Workout Snacks- Eat within thirthy minutes after you are finished running.

Kristin Reisinger, M.S., R.D., a sports nutritionist and competitive athlete, suggests replenishing your body with a healthy protein-and-carb snack after a long run. Protein shakes with fruit provide you with nutrients to replenish your muscles and re-energize, reports Reisinger. Tuna on whole wheat bread is also a great post-run snack. It provides you with a healthy source of protein and two servings of whole grains. Other protein-carb mini-meals you should eat after running include hummus with pita bread, yogurt and berries and turkey and cheese with apple slices.



Example:

 

Always include water in your meal.

Breakfast: oatmeal, bananas, bagel, energy bar, or a piece of fruit

Lunch: turkey sandwich on whole grain bread, fruit, yogurt, and a vegetable

Dinner: Grilled chicken, brown rice, and vegetables

 

XC Singlet Order Form

Price:

Men’s Singlet $40

Women’s Singlet $40

Women’s Shorts-Black Nike Pro-$25

Cut and Fill out form below. (Please print)  Please hand in at the time trial on Wednesday,  June 14th!  

Thank you!

 

Last name on the back of the singlet:___________________________________________

 

Size:_________

 

Gender:__________

 

Size Short (Girls only): __________

 

Payment:

Circle one:

 

Cash_________

 

Check__________________(make checks out to Cash)

 

 

 

 

 

 

Cell Phone Contact Agreement Form:

I understand that I will have coach’s personal cell phone number to use during practice time while running on the roads and only in an emergency.  I will not use the number to contact coach for any other reason outside of practice time. I will abide by the Kinnelon Board of Education’s policy:  Electronic Communications Between Teaching Staff Members and Students.

Please sign and date the form below to acknowledge you have read and agree with the statement above.

 

Student Signature: _______________________________________ Date:_________________________

 

Parent Signature: ________________________________________Date:__________________________