Neuqua Valley Men's Cross Country

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What should I do if my track season ends early with cross-country right around the corner?

Good question! If you are asking this question, it tells me you want to have a great cross country season even though you are not running at the Conference and/or Sectional meet.

The first question that usually follows is, “Should I take some time off before I begin preparation for cross country?” It depends. I advocate you take a couple days off to charge your battery. However, don’t play video games and watch TV. Play some ultimate Frisbee, play tag, ride your bike, or do something that involves some aerobic exercise. 3-4 days should be enough of a break for those of you who do not make the Conference or Sectional lineups. Those of you, who compete all the way through State, might want to take more time off depending upon your mental state. It is important you are ready to pursue your goals this summer/fall before beginning your training again.

Generally, you want to do the following:

Build up to 45-50 miles by the time June 12th rolls around.
Alternate 45 minute runs with 65 minute runs.
Do one long run a week – start with 80 minutes.
Run one tempo of 25 minutes during a 45 minute run
Do some strides at least twice a week to stay sharp.

A sample week might look like this:

Monday – 45 minutes easy with strides

Tuesday – 65 minutes easy

Wednesday – 45 minutes with a built in tempo

Thursday – 65 minutes easy

Friday – 45 minutes easy with strides

Saturday – start with 80 minutes and add 5 min each week

Sunday – 30 minutes easy

If the majority of your runs are at 7:30 per mile pace, then this plan

will enable you to reach approximately 50 miles.

Registration form can be obtained from Coach Vandersteen at a summer session – due Monday, July 16^th at the latest.

Oregon (IL.) Cross Country Camp

Sunday, July 22nd – Wednesday, July 25^th, 2007

Who? Young men entering 8th - 12th grade are eligible.

When? Leave Sunday, July 22nd at 1:00 p.m. Return Wednesday, July 25th at 10:30 a.m. We will leave from the circle drive of Neuqua Valley High School. Transportation is by charter bus.

Where? Lorado Taft Field Campus/Lowden State Park. Oregon, Illinois.

Directions: Take I 88 west to I 39 north to 64 west into Oregon. Take a right on River road (it is the last right before the bridge after the Pizza Hut). Go approx. 2 miles on River road and turn left into the entrance of Lowden State Park. Follow the signs to Lorado Taft Field Campus and park in the parking lot. Approx. 80 min. drive.

Registration fee: $215.00. Fee includes three nights lodging, special programs, transportation, insurance, and most meals. Make checks out to “Wildcat Cross Country”. Registration deadline is Monday, July 16^th.

What you will need:

Sleeping bag Pillow case

Towels (2) Running gear (socks, shorts, T-shirts Water bottle

Shoes (2 pairs) Rain gear

Insect repellent Sun screen

Long pants Sweatshirts

T-shirts Swimsuit

I pod (not a necessity) Camera

Flashlight Board games

Snacks Cards

$40-$50 for swimming, bowling, movie 6-7 pairs of socks

Please put your name on any valuables!

What not to bring:

Matches, lighter

Pocket knife

Other things to know:

Emergency numbers: Taft Campus 815-732-2111 and wait until someone answers if it is an emergency. If you want to leave a message (not an emergency) for your son call the same number and use extension 123 to leave the message; Hospital - KSB located in Dixon, Illinois. 815-288-5531. Coach Vandersteen’s cell number is 815-263-4303.

Expectations: All athletes are to abide by the rules set forth by the coaches. This includes bringing unwanted materials, breaking curfew times, and not following safety measures such as building fires, climbing trees, swimming in the river, etc. Any rules broken will result in an immediate call to the parents for them to come pick up their son. If the infraction occurs after 9:00 p.m., parents will be expected to come pick up their son before 9:00 a.m. the next morning.

Questions? Call Coach Paul Vandersteen at 630-428-6040 or e-mail him at paul_vandersteen@ipsd.org (preferred contact method).

Tentative Itinerary

Sunday:

2:30 p.m. Arrive at Lorado Taft

2:30-2:45 Unpack, get ready to run, and gather in designated meeting room

2:45 - 3:00 p.m. Expectations and procedures

3:00 - 5:00 p.m. Afternoon workout - getting to know the area

5:00 - 5:45 p.m. Shower

6:00 - 6:30 p.m. Dinner

7:00 - 10:30 p.m. Movie - Rockford

11:00 p.m. Lights out!

Monday:

5:45 a.m. Rise and shine and get ready to run!

6:00 – 8:15 a.m. Led Zeppelin hill workout

8:30 a.m. Breakfast

9:00 a.m. Shower

10:30 a.m. Bus to White Pines State Park

10:30 – 2:00 p.m. Lunch, Wiffle ball, frisbee

2:00 - 2:30 Travel back

2:30 – 3:30 Relax

3:30 – 5:30 p.m. Load bus - easy run at Castle Rock State Park

6:00 Dinner

7:00 - 8:30 Speaker: Coach Bovee – Illinois State Univ.

8:30 – 10:00 Doing the little things to become successful

11:15 p.m. Lights out!

Tuesday

7:30 a.m. Rise and shine

8:00 a.m. Breakfast

9:00 Load bus for Sterling

9:45 – 11:15 Run Sterling course

12:00 – 1:00 Lunch

1:00-3:00 p.m. Load bus to go swimming at lake

3:30-5 p.m. Run trails (bring your bug spray!)

5:30 p.m. Dinner

7:00 – 9:00 Bus to Bowling/Arcade/Wallyball in Dixon

11:15 p.m. Lights out!

Wednesday

6:00 a.m. Rise and shine

6:15 – 8:00 Morning workout – easy run

8:30 Breakfast

8:30- 9:15 Shower and pack

9:15 – 10:30 Return to NVHS