Run when it is cooler, in the morning or evening. Wear light colored clothing. Drinks lots of water. Be careful in traffic and on uneven sidewalks. Try to find a partner to go with you, it is safer and more fun.
1. Stretch well before running. Start slowly to warm up. Run at a pace that allows you to carry on a conversation with a partner. Resist the urge to race each other. Stay together with a group. Encourage each other.
2. Alternate hard/easy or short/long days. A typical week might look like this:
m t w th f s s
beginner 1/3/1/3/1/4/off = total 13 miles for the week
intermediate 2/5/2/5/2/7/2 = total 25 miles for the week
experienced 3/8/3/7/4/10/3 = total 3 8 miles for the week
veteran 5/9/5/9/5/10/3 = total 46 miles for the week
3. Include one longer run each week at a slower pace. The short runs can be at a faster pace if you feel like it.
4. End each workout with a series of 6-10 strides (easy sprints) of about 100 meters in length. This is to work on form and to lengthen the muscles after a slower run. Finish with stretching.
5. Consistency is more important than mileage or pace. Just get out there every day and do something.
6. Daily - Do crunches (20-50), push-ups (10-30), pull-ups (?), bridges or "superman"
Beginning June 1st, we will meet at Candler Park on M-W-Th for optional, informal evening runs (6:00pm) These will be relaxed times for building endurance and team commaradare. Races listed on the calender are optional, but they are great fan. Times don't really matter except to keep track of your progress.
Get a good pair of running shoes. We recommend Phidipiddes at Ansley Mall, or WestStride at West Paces Ferry/I-75. They will give you a 15% discount if you tell them you are running for Grady High School.
Record miles run each day in the calendar. At the end of the week add the total miles for the week, and the total for the summer thus far.
Goals: Freshmen boys - 150 miles, girls -100 miles
Sophomore boys - 250 miles, girls - 150miles
Junior boys - 400 miles, girls - 200 miles
Senior boys - 500 miles, girls - 250 miles
We will contact you often via E-mail. Check your messages daily for important information. Write us to ask questions and give us updates on your progress.
You must have a physical before you can start practice on August 1st. Use the "new"' official form card. We will provide these to you. The exam must have been done by a physician within the previous 6 months.
You will also be asked to show proof of a family health insurance plan, or to buy school insurance at a minimal cost. We will get copies of insurance forms to you as soon as they are available.
Jeff Cramer - Varsity and JV girls
George Darden - Varsity and JV boys
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