Thursday July 11th – “Newbies Meeting” anyone joining XC for the first time are asked to attend. We start promptly at 6pm on the home side bleachers on the track. At this meeting, the coaches and captains will take time to explain the sport, training, and expectations. You are encouraged to ask questions. After the meeting, the...

On Captain’s Practices (Tues/Thurs if you are not present) this work out “5 Minute Plank” is to be automatically included in your summer training plan. Follow the diagrams. You can use a watch or simply county slowly 1-30 (for a 30 second stage) or 1-60 (for a minute stage). There is no stopping you from doing this on other days as well. The more...

It is advisable to spend a few minutes after each run, while you are still warmed up, doing a few stretching exercises. It also essential to incorporate stretching exercises into your warm-up routine before racing or workouts. These can help in the following ways: Maintain flexibility. A muscle is like a rubber band. The more flexible a rubber band is, the further...

This program is a must for our girls team. It is to become part of your daily program until pre-season running...

Strength Training for Runners: Become a Better Runner with These 6 Bodyweight...

After you take a break from the outdoor season (no matter what sport you participated in), I have always emphasized to give your body a break from running. No exceptions – everyone needs a break ! There are two important things that every runner on our team will begin learning and implementing as soon as possible:   #1) We are going to place a lot of...

I am always searching for inspiring old stories about cross country running, runners, or courses. This article, written in 2012 has a little of everything. Since our cross country program visits VanCortlandt Park for a few competitions, I thought this article may be of interest to some of you.   A Century of Testing Runners’ Speed and Spirit By MARC BLOOM OCT....