Coach Hunter
jhunter@colonialsd.org

2011 Summer Training Schedule
2011 Tentative PWXC Schedule

Welcome to what’s going to be a great season!

Upcoming dates and information:

• Beach 5k – August 13, Asbury Park- Van from PW to race, then relax at the shore. Depart at 6AM
• First Practice – Monday, August 15th 8:00 AM to 10:00 AM meet at Forbidden Drive and Northwestern Ave.
• August 15-19, 8:00-10:00 AM Practice meet at Forbidden Drive and Northwestern Ave.
• August 22-26, 8:00-10:00 AM Practice plus Tuesdays and  Thursday at the HS in the evening to lift weights
• August 29, 8:00-10:00 AM Practice plus Tuesday and Thursdays at the HS
• August 30, 3:00-5:00 PM Practice
• August 31, First Race at Upper Dublin
• September 1, 3:00-5:00 PM Practice
• September 2, 8:00-10:00 AM Practice
• September 5, 8:00-10:00 AM Practice
• September 6, 2:45 4:45 PM – First day of school – Meet at the track for practice
• Early dismissals– 2:45-4:45 PM Practice
• Bring a bottle of water and a healthy snack every day
• Practice is mandatory, on the first day of practice you will receive an attendance contract—failure to attend practices will result in you inability to attend championship meets at Lehigh at the end of the season
• If you have to miss a practice, please contact me prior to the absence and bring a note upon return. 
• Camping trip TBA

Physicals

• School sponsored are Wednesday, June 1, from 4:00 PM
• Complete both packets prior to physical
• Option B - Personal Physician
• If planning to go through the school, you must schedule an appointment with the school nurse before May 27, to reserve a spot.
• All documents must be signed prior to first day of practice

Summer Game Plan

Summer training is your responsibility.  The leaders of the team need to make a commitment and encourage others to join them during summer training.  In June, your goal is to get in shape and be able to run 30 minutes and feel good.  If you want to improve and have a successful season, you have to run consistently over the summer. 

Summer running with the team

Starting July 4 and ending August 11 – Every Monday, Wednesday and Thursday at 8:00 AM

·         Monday -at Fort Washington State Park – Bird Observatory – Wissahickon Green Ribbon Trail

·         Wednesday - at PW’s Track – occasionally we will venture to local parks

·         Thursday - at Spring Mill Train Station Parking Lot, Conshohocken – Schuylkill River Trail

Summer running suggestions

• Run on soft surfaces
• Run with the team or a partner
• Make a commitment to yourself and set goals
• Keep a running log/journal

Summer Training Schedule

Returning runners

*Every non-changing pace (CP) day should include a handful of strides, which is 6 to 10 seconds of slow sprinting.

 New runners

*Every non-changing pace (CP) day should include a handful of strides, which is 6 to 10 seconds of slow sprinting.