Tualatin High School Cross Country 2014

Philosophy, expectations, and team

New Coaches

Coach Bonica

• I coach because I believe in…– The power of the team.– The power of the sport.– The power of every athlete.

Chris McIsaac

Tualatin XC Philosophy

Fun

Winning

ImprovementEducation

Legacy

Philosophy - Education

We view your athletic endeavors as an extension of your classroom experience at Tualatin High School. When you receive your high school diploma, we expect it to not only represent the lessons learned in your lectures and labs, but also those learned at practice and in competition: the value of teamwork; the importance of discipline; the necessity of goal setting; dealing with failure as well as success; learning from mistakes. Tualatin Cross Country seeks to promote a wide range of educational opportunities.

Philosophy - Improvement

Were you faster in week ten than you were in week one? Did you place higher this year compared to last? Have you developed character that will serve you well, long after your high schools days are over? These are all questions we expect you to be able to answer with an emphatic “yes.” Not only are we confident you will achieve new personal records and develop into a better athlete during your time here, but we hope you will mature into an individual who displays the character traits that are essential for success in the world beyond high school. Tualatin Cross Country is designed to assist you along the path of improvement, both within the sport and outside the realm of athletics.

Philosophy - Winning

At Tualatin High School, cross country is approached as it should be: a legitimate, 6A OSAA sanctioned, highly competitive sport. Our goal is to win Three Rivers League titles, and ultimately, be a serious contender with a shot at winning the Oregon State Championship. We look forward to celebrating individual victories as well as team titles, and filling the trophy case with serious hardware. Through sound training, hard work, focused determination, and team effort, Tualatin Cross Country is a program dedicated to a winning tradition.

Philosophy - Fun

Okay, maybe not Chuck E. Cheese-type fun, but enjoyment nonetheless. Ask any Tualatin harrier and they’ll tell you, it’s difficult to replicate the enjoyment found in putting forth a quality hard effort along the Tualatin River in Cook Park. You’ll undoubtedly develop lifelong friendships as you laugh through movie nights, eat vast quantities of spaghetti prior to meets, and go to battle together on the race course. Running should be fun and Tualatin Cross Country fosters an atmosphere that is just that.

Philosophy - Legacy

Tualatin has a long tradition of excellence. By competing in a Crimson singlet, you join a proud heritage that holds itself to high standards. But perhaps more importantly, you have the opportunity to leave your own mark. We hope to cultivate a love of the sport that results in our athletes continuing in the sport long after they graduate high school. Whether you enter a collegiate program, sign up for a local 5k, give your time as a volunteer meet official, or become a marathon race director, we want you to be an ambassador for the sport. We believe Tualatin Cross Country athletes will continue the legacy of excellence within our sport.

Injury Prevention

• Overuse injuries are unfortunately a part of running (especially to new runners).

• Injury Prevention Strategies include…– Strength, Stability, and Core workouts– After run icing– Running Shoes– Running

Core and Stability Training

• Goal: Build strength in the muscle groups that runners use most.– Abs, Back, & Hips– Planks, Bridges, Mason Twists, Supermans, Bicycles. – Helps increase efficiency and power.

Running Shoes: Function over Fashion

• Running Specialty Stores– *Portland Running Company*– Road Runner Sports

• Avoid buying shoes from places like…– Fred Meyers, Dicks, Foot Locker, Nike Employee Store

Summer Training

• To be the best runner you can be, running in the offseason is paramount.– The goal is to build strong base of cardiovascular

fitness and core strength that will help you continually grow as a runner.

– Start the season stronger than you ended the last…Career Bests, not Season Bests.

– Summer runs will be held…

First AnnualTuXC Start the Summer Running BBQ

• BBQ and Running Games/Relays• Ibach Park starting at 11:30 on Thursday June

13th.• Coaches will provide Turkey & Vegi Burgers.• Potluck style sides…Sign up for dishes outside

of Bonica’s class! Bring them to Bonica’s room if they need to be refrigerated.

Pre-season camp

Questionnaire

• Fill out and return to Room 43/44 by June 12th

Tualatin XC Website

• http://tualatinxc.weebly.com/– Up-to-date information– Schedule and Results– Training Tips – Team Discussion Forum/Training Blogs– Team Tweets– Weekly Awards