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,........

Running For Beginners

Excerpted from MensHealth.com by Alisa Bauman on March 4, 2005 (adapted from Runner's World)

Every beginner asks these questions at some point. Here are the answers: 

How do I get started?

Start walking for a length of time that feels comfortable—anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle 1- to 2-minute running sessions into your walking. As time goes on, make the running sessions longer, until you're running for 30 minutes straight. For more running tips, visit our Web site at www.runnersworld.com and click on "Getting Started" on the left-hand side of the home page.

Is it normal to feel pain during running?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn't normal. If some part of your body feels so bad that you have to run with a limp or otherwise alter your stride, you have a problem. Stop running immediately, and take a few days off. If you're not sure about the pain, try walking for a minute or two to see if the discomfort disappears.

Do I have to wear running shoes, or are sneakers fine?

Running doesn't require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to find the right shoe for you.

What's the difference between running on a treadmill and running outdoors?

A treadmill "pulls" the ground underneath your feet, and you don't face any wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a 1-percent incline.

Where should I run?

You can run anywhere that's safe and enjoyable. The best running routes are scenic, well lit, free of traffic, and well populated. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure on each run. Ask other runners about the best local routes.

I always feel out of breath when I run. Is something wrong?

Yes, you're probably trying to run too fast. Relax. Slow down. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, and if you have to, take walking breaks.

I often suffer from a side stitch when I run. Will these ever go away?

Side stitches are common among beginners because your abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don't eat any solid foods during the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

Should I breathe through my nose or my mouth?

Both. It's normal and natural to breathe through your nose and mouth at the same time. Keep your mouth slightly open, and relax your jaw muscles.

Should I be doing anything in the gym to build my fitness?

Working on stretching and flexibility is always helpful, especially to prevent injuries. Men's Health has a Weight Training for Runners program as well as experts who can answer any questions you may have.

We are starting to prepare for the new season of Grady XC, please talk to your friends on the team and make sure everyone knows what we are doing.  Offer someone a ride.  Encourage someone to join you on a run in your neighborhood on our off days.

Monday, Wednesday, Thursday --  We will meet at Candler Park at 6:00pm - 7:30 pm, in front of the swimming pool.  We will be there for June and July.  August 1st we move to Piedmont Park and will meet Mon - Fri for the rest of the season (November 5th, State Meet).

I will be there RAIN OR SHINE.  Thunderstorms only last about 15 minutes and we will wait them out, or run in the rain if the lightning does not seem to be a threat.

Bring a water bottle.  Heat will not stop us.  On days with a high heat index we will stay in the shade, stop often, drink lots of water and still get in a workout.  You must adapt to the heat, and you can't do that by staying in air conditioning all day long.

I will hand out information sheets, calendars, and physical forms at practices.  Please schedule an appointment for a physical NOW!!!  You must have that done before you can participate in official practices August 1st.  Everyone must have 15 official practices before they may compete with the team. No physical/ no practice/no uniform/no competition.  A visit to a clinic with a nurse practitioner will be acceptable.

Summer practices are optional, but strongly encouraged.  If you are out of town, find time and a place to get in a workout.  If you are playing soccer, ultimate, or swimming you can count those as your daily workout, but we are setting a goal for team members to fit in some type of training every day during the summer.

We hope to see everyone Wednesday, June 1st at Candler Park.

Congratulations to all our Grady Cross Country team members, coaches and parents.  We had a great day in Carrollton.  The girls finished 13th overall and the boys 15th.  Times were fast and the weather was crisp.  The food was tasty and the bus ride was fun.  Full results are on-line at http://ga.milesplit.com/meets/73417.

Starting line at the GHSA 5AAA State Championship Meet in Carrollton

Please wash and return your uniforms and sweatsuits this week.  I must get everything inventoried and boxed as soon as possible.

You have now seen the awards ceremony.  Zane was our lone representative, but we cheered loudly.  Why not get the whole team up there on the platform next year?  The cross country season is long, it really lasts all year round.  A couple of you are planning to run the half marathon on Thanksgiving, others the half marathon in March.  One is running Footlocker after Thanksgiving.  What races will YOU run this fall/winter?  Will you stay in shape, keep training?  There are road races weekly and any running you do will help your other sports interests.  Swimming is beginning, soccer and track are right around the corner.  Summer workouts begin in June.

We will announce the end of year pot luck/awards supper soon.  We will try for the first Sunday evening in December.  If that is a bad date for many of you, let me know and we will see about another time.  Plan for 5:30-7:30 with awards, skits, pictures, and tomfoolery for everyone.

Congratulations!

Today, we finished in the top five in the toughest region in AAA.  That performance was good enough to qualify for next week's State Championship Meet.  Nice work!

The boys beat Druid Hills by only three points, thereby edging them out for the final qualifying spot.  It was a great example of how every runner counts.  Had only one or two of our top five runners finished just a spot or two back, we would not be running next week.

But we are!  Keep your eyes open for an e-mail about when we will be leaving Grady.  Our race is not until later in the morning, so it won't be quite the early pickup that it was today.  Because of that, I'm hoping that many of you will come and cheer on your teammates at the State Meet even if you're not running.

I am also very proud of those of you who ran the Open meet today.  We made a great showing, and many of you ran personal records.  We had more than we have run in the Open race in many years.  That portends great things.  We pointed to this meet all season, and you did not disappoint! 

Only our top seven runners can compete at the State Meet, and we'll stick with the lineup that we had today in the Varsity race.  If any of you who ran in the Varsity race today cannot run next weekend, you need to let me know TODAY!  Also, the top three runners in the Open race today should come to practice this week in order to serve as alternates for the State Meet.  As a matter of course, anyone else who wants to practice for one more week is welcome to join us, too.

Congratulations again on a great season!  I look forward to next week!

Congratulations, Grady Boys!  City of Atlanta Champions!

I was very proud of our performance today.  Several things stood out:
*We won the race and defended our city title against a focused and determined North Atlanta team.
*Zane performed well under pressure to defend his individual title.  
*We had several PRs for the Grant Park course.  Alex and Dominic were both determined to get under 19:00 on the course, and they each accomplished that goal by a long shot.
*We had the top junior (Zane), top sophomore (Dominic), and three of the four fastest freshmen (Sonny, Archie and Adrian).
*We won the team race based on a good performance from all seven runners.  Our top five all finished in the top eleven in the race, and the win was sealed when Sonny, Austin, Archie and Adrian all finished in front of North Atlanta's fifth runner.
*We had more boys there to support the runners than we had actually running the race.

All in all, we had fantastic leadership from our older runners and cool-under-fire performances from our freshmen.  Nice work.

We have accomplished our first major goal of the season: to win the City Championship.  Now, it's on to the next one: qualifying for the State Meet.  We have two-and-a-half weeks to prepare for the Region Meet on October 30th.  Let's make sure that we focus and run hard in the final run-up to the Region Meet.  Get lots of rest, eat well, come to practice, and start picturing yourself running fast at Region!

~George Darden

This Wednesday is the last regular season meet at Grant Park. Everyone should be ready to run that meet.  We will announce the 12 who will be placed on the state roster by Thursday.  Anyone not on that list may continue to train with us and run JV at region on Oct. 30th.  HOWEVER, the expectation is that you will be a regular at practice over the next three weeks.  If you don't come, you won't run. Everyone else should wash and return your uniform jersey and shorts to me in my classroom within the next week.

We will focus our attention on winning the APS meet, then preparing for region.  We will not be going to Carrollton for the Last Chance meet since we will have already run 10 meets.  Please plan to make one or two trips to Mercer on weekends to practice on the region course. We will announce the times each Thursday/Friday at practice.  Be there and pay attention!

This week is spirit week for homecoming.  Please remember that we are not football players, we are the cross country team and we have our own season to concentrate on.  This should be toughest two weeks of our training season.  We will be teaching our brains and legs to run FAST.  Saturday was nice, but it does not make us state contenders, YET!