1. Uhhh Cross Country Video

3. The purpose of cross country is to develop within you and your team… GREATNESS I dream of a day where you all say I did something I thought I couldn’t do

4. GREAT Runners like GREAT People are NOT Born they are MADE through lots of HARD WORK

5. Focus on Faster When you focus on working towards going faster you will accomplish your other goals such as …. – Being fitter & going farther – Being Stronger – Closer to your teammates – Happier – Fast = Fun

6. Expectations Commitment and Dedication Be at every practice physically and emotionally (4 absences) Desire to work hard Desire to support your team Desire to Learn Willingness to communicate – Talk to your coaches, your captains, and others that know more than you Ability to follow directions and be safe Bring a smile – Running is fun

7. 2 Factors to go Faster Strength – Heart and Circulatory system – Muscular Efficiency – Form – Turnover – Flexibility

8. Strength The Heart and Circulatory system are the limiting factors in man’s development as a running animal Strengthen Heart – Interval Training Improve circulatory system (plumbing) in the muscles by developing the capillaries – Distance Training - SUMMER

9. Muscular Strength Improving Endurance Strength – Result of base work – Stronger skeletal structure Greater efficiency when tired Able to handle more work without injury Speed Strength – Result of speed training Greater flexibility Higher efficiency through better form and greater turnover

10. Training Pyramid Larger Base = Higher peak = Faster racing Girls 2:15 5:10 Boys 1:56 4:25 Boys 1:52 4:15 Girls 2:08 4:55 20-30 miles per week 50-60 miles per week

11. Falling down the Pyramid Large Bases to the pyramid are made in the summer You can’t have a big pyramid without the following – Eating well (and on a regular basis) – Hydrating with enough fluids – (at least 2 to 3 liters a day) – Sleeping well (8+ hours) – Avoiding excessive stress – Being cool to those around you

12. Efficiency Form – Athletes with great form go FORWARD Geb 1 Geb 2

13. Cardiovascular Efficiency Result of cardiovascular strength and necessary output load – Output load – increases with greater muscular contraction from greater force and with poorer form – Cardiovascular strength comes from where you are on the pyramid

14. Your lungs don’t lie Aerobic – Running when you have sufficient oxygen to handle the load Anaerobic – Running when your body does have enough oxygen Your goal is to stay aerobic as long as possible when racing

15. Last key to running fast… Toughness is developed by…. – working to be tougher with each and every race – understanding your limits better – Finding joy in what you do, even when things are difficult or painful