Monday, August 1st has arrived!!  Our first official practice at 6:00pm at Piedmont Park, Charles Allen entrance (directly across from the school). We will meet every day this week (M-F) at 6:00 pm.

You must have a physical/insurance form filled out to participate.  No "unofficial" runners allowed.  If you don't have a form, come and get one, then leave and go to CVS in N Highland and get the physical done there and come back.

Monday, August 8th is the first day of classes, AND the sixth day of cross country practice.  YES WE WILL PRACTICE THE FIRST DAY OF SCHOOL!!!  Bring your running clothes/shoes.  Meet in the gym bleachers at 3:45.  We will walk across the street together at 4:00.

You need to have 15 official practices to run in your first meet.  Our race schedule begins August 31 (Wednesday at Grant Park).  I will have complete schedules for everyone this week.

If you are still on vacation, run on your own.  If I get a note from your parents confirming your workouts I will count them in my attendance book.  Everyone who is in town should be at the park at
SIX!

This will be our last week at Candler.  Meet as usual at 6:00 pm, Mon, Wed and Thurs.  Next week (Aug 1) we will be at Piedmont Park at 6:00pm, M - F (all 5 days).

YOU MUST HAVE A PHYSICAL FORM TO PRACTICE AFTER AUGUST 1ST.  We begin counting attendance then.  15 practices before you can get a uniform, team T-shirt, and be allowed to compete for the team.  First meet August 31.  BE READY!!!

Hope to see everyone tomorrow.

We are going to cancel our regular practice sessions at Candler Park for the remainder of the week.  I am completely confident that you will find time during the day, every day, to get in a run by yourself or with another of our team members. Take advantage of the cooler times of the day, drink water, try for a total of about one hour, even if you need some walk breaks in the middle.

See you Monday, July 25th, at Candler Park for our final week before moving to Piedmont.

GET THOSE PHYSICAL FORMS FILLED OUT!!!!!!

WestStride running shoe store is celebrating their 3rd anniversary Saturday, July 23rd.  If you would like to go up and check out some special deals and perhaps free give aways, send me a note and I'll arrange a pick up so we can drive up together.  I plan to go up around 11:30am, grab a bite to eat for lunch and a free cup cake.  Love to have some car mates.

Grady Cross Country runners after Peachtree Road Race in Piedmont Park

Congratulations to those of you who ran Peachtree.  Everyone seemed to be in good spirits and good health even though it was a hot day.  Sorry if I missed anyone.  We can swap stories tomorrow.  Practice resumes at Candler at 6:00pm tomorrow evening.  Hope to see all of you, rain or shine, hot or not so hot.

PHYSICAL FORMS.  I need to get those this month.  You must have a completed form with insurance by August 1st.  No form - No practice - No exceptions!!!!

I going to paste a copy of our tentative schedule below.  Look it over.  If you see problems let me know so we can decide whether to make changes.  SAT dates are included for juniors and seniors.  DO NOT sign up for the November 5th SAT.  That is state!

I am looking for a T-shirt design.  We have had a student design the shirt every year.  You can set it up on a computer or sketch it by hand.  Include Grady High School, 2011, Cross Country somewhere in the logo.

We have three more weeks at Candler Park, then we move to Piedmont Park on August 1st.  Practice will be 5 days a week M-F during August, Sept and Oct.  Look at your schedule of other activities and we can work around them, but I need to know where you are if you are not at our practice.  Everyone is expected to attend every day.

The boys and girls teams are beginning to take shape.  Remember, 12 boys and 12 girls qualify for the state team.  We will make that decision in mid October.  The running you do NOW will determine if you make the team, and if the team will be strong enough to compete at Region for one of the four spots at State.  We have enough raw talent to qualify, but we must be ready to outrun the talent in the other 14 schools in 5AAA at Mercer on October 30th.  All coaches are telling their teams the same thing.  It is up to you to respond by running daily and encouraging your teammates to do so as well.

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.