Legend Cross Country 2011

1. Legend Cross Country2011 Young Men/Women High School Training Program BELEGENDARY Volume V

2. Mission • To truly become number one, you must constantly strive to surpass yourself, not just the competition. • Our Cross Country team philosophy is based on life lessons and the Titan Core Values of Legend High School. • The lessons we practice as part of our team will be habits of mind that will stay with you the rest of your lives.

3. Cross Country Values Good, Better, Best Never Let it Rest Until Your GOOD is BETTER And Your BETTER is BEST! • Positive Intent • Integrity • Sportsmanship/Citizenship • Trust • Respect • Perseverance (Work Ethic)

4. Coaching Staff • Roger Miller (Boys) and Megan Peterson (Girls) • The philosophy at Legend HS is to run a co-ed program, combining team workout and activities with both the boys and girls runners. All runners are grouped by ability and varsity, jv, and freshman and sophomores all work together. • Cross Country races will be separated by team level and gender • Both coaches will work with all athletes regardless of gender or level

5. Coaches • Roger Miller- Distance/Cross Country Coach for 25 years. • Coach Miller has coached an individual State Champion and has been part of both boys and girls State Championship teams. • Coach Miller attends the State Coaches Clinic yearly and has many former coaches that now run successful programs. Coach Miller was named Pioneer League Coach of the year in 2008 and in 2009-2010 was named CHSCA Coach of the Year by his peer coaches. • Head and Assistant coach at Rangeview HS through 2007-8

6. Coaches • Coach Miller ran Cross Country and Track in high school and in college at Colorado State University • Competed in 5 marathons and many road races over the years • Race director for the Aurora Invitational and put on many 5k runs. Co-Directed State Meet • Provided races and off season opportunities out of state at various regional and national levels • Directed summer distance camps for over 20 years

7. Coaches • Megan Peterson- • Head Girls Distance/Cross Country Coach at Ponderosa High School, prior to developing our Legend distance program. • Competed in 2010 Denver Marathon and competes in many road races. • Helped to develop the summer distance camp at Legend along with Coach Miller

8. Training Philosophy • We train to benefit each student athlete to become a better person as well as an improved runner • Emphasis on TEAM • Develop athletes into competitive runners over their entire high school career. • FUN! Team activities, team dinners, summer camp and trips • Enjoy running. • Enjoy racing • Enjoy success!

9. Program Goals • Enjoy running as a life long activity • Set and monitor individual goals over their 4 years at Legend • Prepare the student athlete for the college environment and help to promote running in college and beyond • Create a winning attitude towards league , state and national competition. • Help to develop relationships and connections for the future

10. Communication • Our most important value • Encourage and provide opportunities for the student athlete to communicate with the coaches and with teammates. • We value open communication from parents! • Questions, concerns, comments on anything should first be directed to the coaches. Coaches will make time for discussions if needed outside of practice time. Mr. Jacobs will always be a resource after communication with the coaches

11. Communication • Email is the best and fastest way to ask questions • Please assume that we are here to help each runner grow as a person and prepare them to get better as a runner. When you have a question about a race, a practice or any other situation, please keep it positive when you communicate with the coaches. • See our Athletic MOODLE page too!

12. Communication • Email or Phone/Text • Email list • Legend Cross Country Web • Calendar • Schedule • Find us on FACEBOOK (Legend CC/Track)

13. Practices • Monday: Meeting to go over the week’s schedule and to recognize our outstanding efforts from the previous week • 3:15 on most day, we meet at Tallman Park • Short warm-up run, followed by 10-15 mins of a dynamic running routine. Some days will include additional routines for hips, back or core. • Train in separate groups based on ability (beginner, intermediate, or advanced

14. Practices • 3 cycles of training that are determined by experience • Typical week: Monday’s will be a tempo run at a given pace • Tuesday: An easy conversation pace distance run • Wednesday: Repetition or race simulation training • Thursday: Medium distance easy to moderate pace • Friday: RACE • We will sometimes run on Saturday’s. Practices will always be on our calendar

15. Practice Time • Some athletes may be involved in weight training • Cross Country is a demanding sport that is carefully monitored by weekly mileage and intensity. It is important not to attempt additional training outside of the scheduled practices. • The coaches would be happy to sit down and go over workouts. • Shoes, water, nutrition, and sleep!

16. Nutrition • Stay healthy • Eat a balanced meal and keep calories up. • Protein • Multiple Vitamin • Girls: Ferritin levels and Iron (ask doctor) • Water • Homework and Sleep • Always Communicate

17. 2012 Schedule • Pre- State Cheyenne Mt. HS • Lyon/St VrainInivite • Pueblo Invite • Arvada Invite • Glenwood/Open * • FS Race Northglenn • Legend Crossfest • League Meet • Region Meet • State Meet

18. Parent Expectations/Support • Become involved as a cross country booster! We need parent support with meet snacks/drinks, transportations (at times), and cheering support! We may also ask some of you to help with our home meet in October. • Please allow your son/daughter to grow as a student/athlete and make some decisions on their own. Sometimes additional pressure from parents can do more harm than good. • Whenever you have questions- Please communicate!!!

19. Coaching References • Dr. Jack Daniels- The Daniels Distance Formula. Developed the VDOT tables • Owen Anderson • Joe Newton- York HS- Most successful high school coach in history. • Joe Vigil- Adams State Legendary Coach

20. Coaching References/Influences • Chris Suppes (Ft. Collins HS) • TJ Henderson • Brad Jenny (Doane College) • Brian Jansen (Idaho State University) Colorado HS Coaches from our State Clinics Cherry Creek, Arapahoe, Cherokee Trail, D’evelyn, Ft. Collins, Rangeview, and many from out of state.

21. Training Cycles • June – August 1st Summer Base: Running drills, hills, easy to moderate distances. Build up weekly mileage and long runs. August 1st – August 15th August 15th – September 10th Rep runs/Lactate tempo runs. Ex: Mile repeats, 400 pace runs, hills, 1.5 mile threshold runs. Easy running for beginners.

22. Training Cycles • Sept 12- October 8th short intervals at race pace and race simulations Pack Runs, tempo threshold runs for running economy and endurance builiding Oct 10th – Oct 31st Championship Season Keep mileage moderate, intensity up Keep it fast 300-600 m and fast sessions Rest

23. Fund Raising • Pancake run 5k – Aug 20th • 2 options: sign up 4 runners/walkers for the run • Raise $50 in donations/sponsors • Entry Fees, transportation, uniforms, bags, team events, awards night, additional equipment/supplies.

24. 5A Continental League • Legend • Chaparral • Ponderosa • Highlands Ranch • Heritage • Littleton • Castle View • Regis • Thunderridge • Mountain Vista • Rock Canyon