Legend Cross Country2011

Young Men/Women High School Training Program

BELEGENDARYVolume V

MissionTo 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.

Cross Country ValuesGood, Better, BestNever Let it Rest

Until Your GOOD is BETTER And Your BETTER is BEST!

Positive IntentIntegritySportsmanship/CitizenshipTrustRespectPerseverance (Work Ethic)

Coaching StaffRoger 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

CoachesRoger 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

CoachesCoach 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

CoachesMegan 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

Training Philosophy

We train to benefit each student athlete to become a better person as well as an improved runner

Emphasis on TEAMDevelop athletes into competitive runners over

their entire high school career.FUN! Team activities, team dinners, summer

camp and tripsEnjoy running. Enjoy racingEnjoy success!

Program GoalsEnjoy running as a life long activitySet and monitor individual goals over their 4

years at LegendPrepare 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

CommunicationOur most important valueEncourage 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

CommunicationEmail is the best and fastest way to ask

questionsPlease 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!

Communication

Email or Phone/TextEmail listLegend Cross Country Web CalendarScheduleFind us on FACEBOOK (Legend CC/Track)

PracticesMonday: 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 ParkShort 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

Practices3 cycles of training that are determined by

experienceTypical week: Monday’s will be a tempo run

at a given paceTuesday: An easy conversation pace distance

runWednesday: Repetition or race simulation

trainingThursday: Medium distance easy to moderate

paceFriday: RACEWe will sometimes run on Saturday’s.

Practices will always be on our calendar

Practice TimeSome athletes may be involved in weight

trainingCross 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!

NutritionStay healthyEat a balanced meal and keep calories up.ProteinMultiple VitaminGirls: Ferritin levels and Iron (ask doctor)WaterHomework and Sleep

Always Communicate

2012 SchedulePre- State Cheyenne Mt. HSLyon/St Vrain InivitePueblo InviteArvada InviteGlenwood/Open *FS Race NorthglennLegend CrossfestLeague MeetRegion MeetState Meet

Parent Expectations/SupportBecome 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!!!

Coaching ReferencesDr. 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

Coaching References/InfluencesChris 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.

Training CyclesJune – 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.

Training CyclesSept 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

Fund RaisingPancake 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.

5A Continental LeagueLegendChaparralPonderosaHighlands RanchHeritageLittleton

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