It was a dark and stormy night...

A big shout out to the 10 stalwarts (6 boys and 4 girls) who came to practice this evening and had our best workout of the summer.  The temperature was around 76 F, nice breeze, NO RAIN, NO LIGHTNING. Cross country is a dirty sport if done correctly.  We get sweaty, muddy, rain drenched, tired, and thrilled to be out in nature, pushing to find our personal limits.

I will never have you run if there is lightning or dangerous windy conditions.  Otherwise, anything goes.  I have found that the Grady Cross Country team has a "magic" umbrella that comes out every day we practice.  Either the rain will stop just as we are about to begin, or the rain will start just as we are about to finish.  I will be at Candler Park every Monday, Wednesday and Thursday, regardless of the weather.  If it is too bad we will all pile into a car and play cards or sing songs.

Don't neglect to run on the "other" days.  Do something, even if it is just to jog around the block once.

I hope to see you tomorrow if you are in town.

Here we are, in the middle of week 4 of our summer program.  We had 19 hardy soles (actually 38) yesterday, as attendance continues to be strong.  Everyone is getting more fit daily.  With temperatures forecast to moderate the rest of this week, we should be able to hit the roads again and get in some longer runs in the neighborhoods.

I'm still looking for a first appearance from several Very Important Runners (VIR's).  If you are in town, not gainfully employed, not being host to a contagious germ, come to Candler Park at 6:00m Mon, Wed and Thurs.  There are many improvements to Piedmont Park we need to explore.  The Beltline is taking shape.  Some talented team members are putting their best foot forward.  Mitochondria are being produced, capillaries are branching, alveoli are opening up, sinew becoming more plentiful, grace being added to strength.  Come join us and partake of these benefits.

Grady XC meeting spot at beautiful Candler Park

 The week of July 4th will be an off week.  We will not practice on July 4, 6 or 7.  I will be out of town that week and the state forbids us from working out as a team.  HOWEVER, they can not stop you from running on your own, or with small groups of friends.  I will be taking a car load to the Peachtree Road Race Expo Sunday, July 3rd at 1:00 pm  If you would like to join us, meet at the 8th street parking lot at 1:00 pm.  You don't have to be registered for the race to go to the expo.  Free give aways, sample food, running apparel for sale, people watching, picture taking.  Fun for the fleet of foot.

Hope to see you all on Wednesday.

Fanastic first two weeks of our summer training.  We have had a total of around 40 runners come to at least one practice.  We have averaged 20 people per day for the first six sessions.  Several of my high expectation "X" factor kids have come, and lived up to those expectations.  A couple are sick or hurting and we hope to get them well very soon.  Many of you are going to camps, competitions, conferences, and classes in the next few weeks.  Use the new environments to give yourself some variety to the workouts you are already doing daily.  We are still looking for 4 key girls and 3 key boys.  I trust you are actively training and we will see you soon.

I have seen several graduates who are former team members out running in the neighborhood this week.  Running is a lifelong activity and everyone just keeps getting faster and faster, year after year.  If you start now (June 10th) you will get faster and faster as the summer/fall progresses and we will be ready for competition in October/November.  Goofing off now will only leave us feeling sorry for ourselves later.  BE THE "X" FACTORS FOR OUR TEAM.  Every summer we think we know who will be our final 12 on the team.  Every fall we look at the team and find there are several individuals whom we did not expect to be there.  These are the "X" factors!  Next week we will have a tattoo machine (Sharpie marker) at practice to mark an "X" on anyone who would like to carry the secret code.  OR you can come already branded.  We will see who reads this message and responds.

The Peachtree Road Race is July 4th.  I would like to take a carload to the expo July 2nd or 3rd.  If you want to go, send name and date/time you would like to go (11am-4pm).  We can meet at the 8th street parking lot and drive over to the downtown location.  You don't have to be registered for the race to attend the expo, but if you are you can pick up your number there.

REMEMBER --- ALL the other schools are training all summer.  Don't be left behind.

Great turn out today - 26 team members, 13 girls, 13 boys, freshmen, sophomores, juniors and seniors.  The temperature dropped a bit - 88 degrees F - and we got in about 3-4 miles.

Get those physical forms filled out as soon as possible.

Can you run every day?  Yes!  Will you run every day?  Remember to mark all your days in the attendance book when you come to practice.

We are beginning to see some new talent develop, and some returning talent looks to be in pretty good shape (and working hard to get more fit).  Come be a part of the process.  Support your own drive to November and support your team as we lay the groundwork for a return to the state meet.

The heat has not been a big issue.  You can handle it.

The time should catch most of you during your least programmed part of the day.  Take advantage of the opportunity.

Send me a note if you have not been to practice yet, but have been active none the less.  I will make a note in my big blue book.

Hope to see all of you Wednesday, 6:00, Candler Park.

GHS Cross Country Summer Training Guide

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

Nice group today for our first summer workout.  We had 24 team members, about equal numbers of boys and girls, with 8 new ninth graders.  We have over 100 on the roster, so come on out.  The weather was fine.  Hot, but low humidity, plenty of water and shade, easy running in groups, games and get acquainted activities.  That will be our pattern.  Build a team, build endurance, build heat tolerance, build personal character.  You can do it, We can do it.

Get your physical form.  Get your summer training guidelines/calendar. Get out there and run EVERY day.  Our group has agreed to do some amount of running every day for the rest of the summer.... even if it is just a jog to the corner and back.  Join us tomorrow.  You will sleep better tomorrow night, and will be ready to run November 5th. Only sixty days until we officially launch the 2011 season.  Get ready, Get set,........