2016 Coronado Cross Country
2016 Coronado Cross Country Dear Cross Country Runner. I want to take this opportunity to welcome you to our 2016 team. If you are undecided about whether or not to participate in cross country, I’d like you to carefully consider making this important, life-changing decision. Cross country is not just about running. If it were, that would be wonderful and reason enough to join. However, here are a few more reasons to join “The Team”: 1. Very few sports provide rigorous exercise like cross country running. Daily rigorous exercise is essential for proper bodily function and mental health and academic performance. 2. The cross country team consistently has the best and brightest students. This atmosphere insists on your success in school. 3. The social environment is a positive and accepting place to meet friends. We have many social events that provide good, clean fun. 4. Anyone can run. You don’t have to be 6’4” and able to dunk a basketball. We are thankful for the bodies we have, and develop them accordingly. All runners are good runners. 5. Many of Coronado’s best and most influential leaders are on the cross country team. 6. You will receive support, guidance, counseling and advice from coaches who are friendly and caring. This help is extremely valuable for your future success. 7. You will begin a habit of fitness for life. Let’s face it, no matter where you are, you can always lace up your running shoes and head out for a workout. 8. Our runners are typically honors students who are accepted into some of our Nation’s best universities………and most graduate from 4-year colleges with degrees which earn good paying jobs. 9. You will join ranks with a winning program that you can be proud of. You have a chance to become one of the hundreds of successful people who have left their legacy in the Coronado Cross Country program. Winning does not happen by chance, and neither does losing. Our program wins due to the implementation of tried and proven habits, and principles. 10. This is what Colorado is all about. We will give you the opportunity to run on and learn the trails of Colorado Springs and its foothills. We have the best running town in America…..bar none! 11. We want you on our team. It wouldn’t be the same without you. This is your destiny! You are at a crossroads in your life, and each decision you make will have life impacting ramifications. I encourage you to make the right choice for this fall at Coronado and commit to the cross country team, and your academic studies. If you are a top-notch student and have plans and goals for future success then you will fit in well with the Coronado Cougar Cross Country team. So, I challenge you to join ranks with other successful people who are amongst the best this country has ever seen. Sincerely, Coach Hugill (719)271-0243 [email protected]
2016 Important Cross Country Dates First Day of Practice – August 14th @3:20pm in room 404a. If the weather looks bad for the afternoon, run on your own in the morning but attend in the afternoon. Mountain Retreat & Camp – August 8-10th Blue Mountain Ranch – Florissant, CO $90 fee, check made to Blue Mountain Ranch Fill out the parent permission slip and bring it on August 8th All forms will be on www.cougarrunning.wordpress.com Receive updates on the “Remind APP” Text: 81010 Message: @coachhugi Parent/Athlete Introduction Meeting – August 14th (5:30 p.m) – It is important for all parents to attend. Coach Hugill’s room 404a
Check http://www.CougarRunning.wordpress.com regularly for details or changes 2016 Coronado Cougar Cross Country Summer Information 1st Day of Practice: Monday, August 14th @ 3:20 p.m. Meet at Coach Hugill’s room 404a Yellow Card & Blue Card: You must get a physical examination with the yellow card signed by a doctor and a parent. Get your blue card filled out. Turn both of these in to the business office with your athletic fee of $82 (less for free $27 or reduced lunch $55) before August 17th. The business office will give you a receipt and the blue card back to be turned in to one of the coaches. The business office will be open all summer 8:00 a.m. to 3:00 p.m. Parent Meeting: Monday, August 14 th @ 5:30 p.m. at Coronado – Coach Hugill’s room (404a)
Summer Running: This is important! Establish a daily routine. Some consistent, daily running, even if only in small amounts will be so helpful for you. Do not do intervals, but some speedy strides or short sprints each week is a good thing (either sprint to the finish of several runs per week or do strides after 2 or 3 runs each week). Our Thursday MVP practice is not an interval workout, but a very controlled strength workout. Veteran varsity runners should not be in the habit of running slow miles. Keep your pace faster than 7:00 min. miles for boys and 8:00 min. miles for girls for tempo runs. Hard runs at 6:30/7:30. If you are tired on a particular day, then listen to your body and run easy, but this should not be the norm. Do pull-ups, pushups, situps, “soup can” shoulder flys, etc. Do not get bulky, but get strong. Please explain to your parents that hard, daily rigorous running is normal. Monday – Garden of the God’s Visitor’s Center 8:00am Tuesday & Thursday – Coronado’s Track @ The Power House 8:00am for strength and running Wednesday – Red Rocks Park 8:00am Thursday – Monument Valley Park North – 6pm, 4x1mile at 70% effort Runners get together to run. Sometimes a coach will be there, and sometimes not. Thursday evening at Monument Valley Park – North, 6:00 p.m. Meet for controlled tempo paced mile repeats, at the Nielsen marker on the trail by our Cougar Classic Course.
Coach Hugill will be taking classes and/or on vacation during several weeks of the summer…..run anyway.
Running Tips: Wear good running shoes. Rotate shoes each day if possible. Easy day/Hard day – stretch, sprint Core strength – bike, swim, mow lawn, pushups/pull-ups, and anything to build strength Do not increase mileage each week dramatically. 10% for high mileage (50 plus miles per week), 15% for those in the mid-range of miles (30-40 miles per week), 20% for beginners or low mileage people (20 miles per week) Be safe: know your route; watch for cars, lightning, and scary people. No headphones. Face traffic. Avoid pavement, and pounding downhill. Plan meals around your running. Veterans should consider two a days. Ask a coach or a knowledgeable runner for an individualized running plan. Coach Hugill: 634-7757(h) or 271-0243(c)
2016 Important Cross Country Dates First Day of Practice – August 14th @3:20pm in room 404a. If the weather looks bad for the afternoon, run on your own in the morning but attend in the afternoon. Mountain Retreat & Camp – August 8-10th Blue Mountain Ranch – Florissant, CO $90 fee, check made to Blue Mountain Ranch Fill out the parent permission slip and bring it on August 8th All forms will be on www.cougarrunning.wordpress.com Receive updates on the “Remind APP” Text: 81010 Message: @coachhugi Parent/Athlete Introduction Meeting – August 14th (5:30 p.m) – It is important for all parents to attend. Coach Hugill’s room 404a
Check http://www.CougarRunning.wordpress.com regularly for details or changes 2016 Coronado Cougar Cross Country Summer Information 1st Day of Practice: Monday, August 14th @ 3:20 p.m. Meet at Coach Hugill’s room 404a Yellow Card & Blue Card: You must get a physical examination with the yellow card signed by a doctor and a parent. Get your blue card filled out. Turn both of these in to the business office with your athletic fee of $82 (less for free $27 or reduced lunch $55) before August 17th. The business office will give you a receipt and the blue card back to be turned in to one of the coaches. The business office will be open all summer 8:00 a.m. to 3:00 p.m. Parent Meeting: Monday, August 14 th @ 5:30 p.m. at Coronado – Coach Hugill’s room (404a)
Summer Running: This is important! Establish a daily routine. Some consistent, daily running, even if only in small amounts will be so helpful for you. Do not do intervals, but some speedy strides or short sprints each week is a good thing (either sprint to the finish of several runs per week or do strides after 2 or 3 runs each week). Our Thursday MVP practice is not an interval workout, but a very controlled strength workout. Veteran varsity runners should not be in the habit of running slow miles. Keep your pace faster than 7:00 min. miles for boys and 8:00 min. miles for girls for tempo runs. Hard runs at 6:30/7:30. If you are tired on a particular day, then listen to your body and run easy, but this should not be the norm. Do pull-ups, pushups, situps, “soup can” shoulder flys, etc. Do not get bulky, but get strong. Please explain to your parents that hard, daily rigorous running is normal. Monday – Garden of the God’s Visitor’s Center 8:00am Tuesday & Thursday – Coronado’s Track @ The Power House 8:00am for strength and running Wednesday – Red Rocks Park 8:00am Thursday – Monument Valley Park North – 6pm, 4x1mile at 70% effort Runners get together to run. Sometimes a coach will be there, and sometimes not. Thursday evening at Monument Valley Park – North, 6:00 p.m. Meet for controlled tempo paced mile repeats, at the Nielsen marker on the trail by our Cougar Classic Course.
Coach Hugill will be taking classes and/or on vacation during several weeks of the summer…..run anyway.
Running Tips: Wear good running shoes. Rotate shoes each day if possible. Easy day/Hard day – stretch, sprint Core strength – bike, swim, mow lawn, pushups/pull-ups, and anything to build strength Do not increase mileage each week dramatically. 10% for high mileage (50 plus miles per week), 15% for those in the mid-range of miles (30-40 miles per week), 20% for beginners or low mileage people (20 miles per week) Be safe: know your route; watch for cars, lightning, and scary people. No headphones. Face traffic. Avoid pavement, and pounding downhill. Plan meals around your running. Veterans should consider two a days. Ask a coach or a knowledgeable runner for an individualized running plan. Coach Hugill: 634-7757(h) or 271-0243(c)
