Winter Training

For those of you who aren't doing a winter sport and would like to stay in shape for track, we're going to meet twice a week at the junior high on Tuesday and Thursday (get there as soon as you can). See if you can get a ride to the junior high with Katarina. We'll run, lift and do plyos.

Also, the Pagosa Running Club is getting closer to being official. Check out the website: www.pagosarunner.net. Being involved in the running club will help you get connected with other runners in the community. I'm sure there will be lots of cross training opportunities once the snow starts to stick. I'll keep you posted.

Regionals in Aspen 2009

These are some pictures my mom took today. Thought you might be able to use some of them for the newspaper pictures for next week.

Brooke

Cortez Meet

Here's the schedule for the meet on Saturday:p
9:00 - Jr. High Boys
9:30 - Jr. High Girls
10:00 - JV Boys
10:10 - JV Girls
10:45 - Varisity Boys
11:15 - Varisity Girls

The bus will load at 5:45.

Directions:
US 160 W towards Cortez, 4 miles east of Cortez will be the County Fairgrouds on the south side of the highway. Turn in and follow the signs.

2009 Sacrifices

What have you given up this season?

2009 Goals

What are your goals for the season?

Sand Skiing and Boarding

Sand Dunes Camp

Share your reflections related to the sand dune camp.

2009 Meet Schedule

9/5 Intersquad - Lobo
9/12 Bayfield
9/19 Durango
9/26 Pagosa (pasta night 9/24)
10/3 Mancos
10/10 Creede
10/17 IML – Monte Vista (pasta night 10/15)
10/24 Regionals - TBA
10/31 State – Ft. Collins

Departure times TBA
Only varsity will proceed to regionals and state

Mission Statement

Pirate Cross Country

Mission Statement – What We Are All About
By Scott Anderson


We are what we believe – this team is based on the idea that we as coaches believe in helping runners – fast runners, slow runners, heavy runners, skinny runners, long-distance or short-distance or in-between, 8-years-old or 80, from Afghanistan to Zimbabwe.

We believe that running is therapy, running is fun, running well is funner and running fast is funnest. We believe in running in the dark, in the cold, in the heat, in the rain and in the snow, running the hills, forest and pavement.

We believe there is a direct correlation between inspiration and perspiration.

We believe in making mistakes and learning from them.

We believe there is no finish line.
We believe in you. RUN!

2008

Summer Training Update

Breaking News:

Tuesday morning runs will be held at the high school starting July 7th. Thursday morning runs will remain at the Rec Center. Both runs will continue to meet at 7:00 am. See you there!

Summer Training

Consistent summer mileage is key to a successful cross country season. What is a successful season? A successful season is one in which you reach your full running potential. And your full running potential is dependent upon your summer base mileage. Like a pyramid, the bigger the base, the greater the height. Quality base mileage will help prevent you from getting injured later in the season and workouts during the season will fine tune your fitness. Running with a group of people can make running more enjoyable and may help hold you accountable.  So join us at 7:00 AM every Tuesday and Thurday at the Pagosa Lakes Recreation Center.  Twenty people showed up for the first run this morning!  Plus, if you want to join us at the Sand Dunes Camp, you've got to show your face at the morning runs. 

Here are your summer workouts (veterans and beginners have separate schedules).  The last table describes each type of workout. 

Cross Country 2009 - Summer Workout Schedule: Veterans
Dates	M	T	W	T	F	S	S
6/1-6/7	3A	4A	Off	4A	3A	4 LR STx4	Off
6/8-6/14	6 sprints	4A Surge 4x30s	3A Hill Spx4	4A Surge 4x30s	3A	5 LR STx4	Off
6/15-6/21	6 sprints	HIT 6x60s/60s	3A Hill Spx4	5A STx5	3A	6 LR STx4	Off
6/22-6/28	7 sprints	4A STx5	3A Hill Spx4	5A 3 Steady	3A	5 LR STx4	Off
6/29-7/5	7 sprints	5 Hilly	4A Hill Spx5	HIT 8x30s/60s	3A	6 LR STx5	Off
7/6-7/12	8 sprints	6 Hilly	4A Hill Spx5	6 4 Steady	3A	7 LR STx5	Off
7/13-7/19	8 sprints	6 Hilly	4A Hill Spx5	HIT 8x60s/60s	3A	8 LR STx5	Off
7/20-7/26	9 sprints	5 Hilly	4A Hill Spx5	5 3 Steady	3A	7 LR STx5	Off
7/27-8/2	9 sprints	6 Hilly	4A Hill Spx6	HIT 10x30s/60s	3A	8 LR STx6	Off
8/3-8/9	10 sprints	7 Hilly	4A Hill Spx6	6 4 Steady	3A	9 LR STx6	Off
8/10-8/16	10 sprints	5A	Camp	Camp	Camp	Off	Off

Cross Country 2009 - Summer Workout Schedule: Beginners
Dates	M	T	W	T	F	S	S
6/1-6/7	2A	3A	XT	3A	2A	3A	Off
6/8-6/14	2A	3A STx2	XT	3A STx2	2A	4A	Off
6/15-6/21	3A	4A STx2	XT	4A STx2	XT	4A	Off
6/22-6/28	3A	4A STx2	XT	4A STx2	2A	4A	Off
6/29-7/5	6 sprints	4A STx4	XT	4A STx4	3A	5A STx4	Off
7/6-7/12	6 sprints	4 Hilly	XT	5 3 Steady	3A	5A STx4	Off
7/13-7/19	7 sprints	5 Hilly	XT	HIT 8x1:00/2:00	3A	5A STx4	Off
7/20-7/26	7 sprints	4 Hilly	XT	4 2 Steady	XT	5A	Off
7/27-8/2	8 sprints	5 Hilly	XT	HIT 10x30s/60s	3A	6A STx5	Off
8/3-8/9	8 sprints	6 Hilly	XT	5 3 Steady	3A	6A STx5	Off
8/10-8/16	3A	3A	Camp	Camp	Camp	Off	Off

Abbreviation	Explanation
A	Aerobic
Hilly	Is just that, after a warm up, run up and down hills, Reservoir Hill is a great place for this.
Hill SP	Hill sprints – 95% effort up a steep slope for 5-10 sec – you are working on recruiting more muscle fibers so you can run faster with greater economy.
HIT	High Intensity Training – periods of fast running (not all out), from 80-90% effort.  Ex: 10x30s/60s = 10, 30 seconds faster running with 60 seconds of slower running in between.
LR	Long Run – always finish faster than when you started.  So start slowly!
Sprints	Warm up for 10-15 minutes (more for experienced runners, less for newer runners) then run 80-100m at approx 95-98% effort – full recovery between efforts, approx 2-3 minutes, then 10-15 minutes cool down run.  You are working at increasing your speed.
Surge	In middle of run, pick up pace for the given duration.
ST	Strides = near sprint speed, bare foot if possible, focus on quick turnover, landing with your feet underneath you, driving your arms back, standing tall.
Steady	Just below threshold pace
XT	Cross Training – anything that keeps your heart rate up for 30 minutes or greater (biking, swimming, rollerblading, etc)