2008 KENNESAW MOUNTAIN CROSS COUNTRY

The Kennesaw Mountain Mustangs 2008 cross country season will be very exciting and rewarding for all of us!  I am honored to get the opportunity to work with both you veterans and all of the new runners who want to be a part of this great team and its coming success.  Mustang cross country already has developed a dedicated group of athletes and supportive parents who want us to be State Champions, and that is this year’s goal!  Our summer and season training program is designed with this goal in mind.  Guys, we can do it!  It will take a shared determination to reach new heights.  Our journey to that new height will have its obstacles, but our persistent group effort to overcome those obstacles will make us stronger.  Mustangs, let’s RUN TO THE TOP in 2008.  Let’s begin a tradition of running excellence at Kennesaw Mountain that will bring the team admiration and respect from the community and provide inspiration for the growing number of future Mustang runners.  I want all of you to dedicate yourselves to reaching our lofty goals.  We will only reach as high as we look, so set your sights on the top!  The price of success is dedication, hard work, and an unfailing devotion to the things you want to see happen.  We will be a bigger team than ever, a more determined team, with the mentally toughest runners.  When the Mustangs toe the starting line, no one else will be better prepared or better conditioned.  This knowledge will give us confidence.  We will accomplish great things together.  I am excited for each one of you.  You have a wonderful opportunity to be the very best you can be and to have successes that you will never forget.  So with the leadership of Henry, Luis, Jake, Scott, Jonathan, Sean, Cori, Erin, Elisse, Brittany, and Sarah, we will all Run to the Top this year. The Kennesaw Mountain name will become synonymous with championship cross country.  Go, Mustangs!

I have attached our summer workouts that begin Thursday, May 15^th.  Our first official team practice will be Monday, August 4^th.  We will have 82 running days before the start of the season.  As most of you know, summer is “training to train” time, and it is the most crucial element leading to a successful cross country season.  How committed are you to achieving personal and team goals?  Make it happen this summer through dedication and hard work.  Keep your goals prominently fixed in your mind. Let your your dedication to your goals motivate you to getting that workout in, even when you think it is too hot.  Not running is simply not an option.  I want all beginners, freshman and new runners, to join the 300-mile club, and all veterans to join the 500 mile club on August 4^th.  Become part of our running groups this summer.  Keep track of your daily runs and weekly mileage on the backs of the workout calendars.  Remember, we all are depending upon you to come to our first practice primed and ready to Run to the Top!

I want to explain the summer workout calendars.  First, there are 2 sets of workouts.  The top set each day is for beginners (B), generally freshman and upper class beginners, and the bottom set is for veterans (V).  We will do 4 types of workouts this summer:

Long runs (LR)           Continuous aerobic running Target HR of 65-75% HRmax

                                    Precede long runs with light stretch

                                    End with light stretch

Fartlek                        “Speed play” – unstructured cycles of

                                                5-15 min. runs                        Target 65-75% HRmax

                                                0.5-3 min. surges                  Target 75-85% HRmax

                                                1-2 min. recovery run            Target 50% HRmax

                                    Precede fartlek with light stretching

                                    End with light stretch.

Hill runs                       Cheatham Hill Loop (Whitlock)

                                    300m hill N. of parking lot ends at lot

                                    Run hill hard, easy jog recovery rest of loop

                                    V:  4-6 loops  B:  2-4 loops

                                    Precede hill runs with 5-10 min. jog and light stretch

                                    End with light stretch.

Accelerations            Continuous run with gradual speed change

                                    (easy jog, gradual acceleration to 90%full, then gradual back down)

                                    1-3 min. reps

                                    Precede accelerations with light stretching

                                    End with light stretch.

Light stretching can include general non-vigorous stretching of neck, arms, shoulders, waist, thighs, calves, and ankles, in that order.  Be careful with “cold” muscles.  Later in the summer, we will add some 100 meter accelerations at the end of workouts.  Start slow and accelerate to full at end with a 50m jog rest. 

I hope you all have a safe and relaxing summer.  Enjoy getting in the best shape of your life!  Please check our website every few days for new information.  We will communicate that way.  Email me or Ms. Santacruz if you have questions.  Please return all of your forms completed so we can all begin running on Aug. 4^th.  Go, Mustangs!

                                                                                                            Mr. Schafer