First Practice!!!

Our first practice and sign up day will be 4:00, August 10th at Veteran's Park. Bring towels for the splash pad!

This will be our registration day... Come prepared to fill out forms, sign waivers, pay registration fee, and order uniforms or T-shirts.

Registration is $25 per runner. This does not include a t-shirt this year. We will do that separately. If you need to work something out about the registration, please let me know. Also, PLEASE do not let the registration keep you from running! This is something that was suggested a few years ago to help compensate for gas and race fees for our family... I would rather have you participate than not b/c of money!

We will not have practice Thursday, August 12.

Tuesday August 17th will begin our season. Tuesdays will be in New Albany, and Thursdays will be in Tupelo. Both practices will begin at 4:00. It is still VERY, VERY hot at 4:00 in August. Runners MUST make sure to drink water during the day!

BMC Camp

Thanks to all of the Spartans who came to the BMC running camp this summer!
Pictured are the Spartans who came to camp, minus the Johnson girls, who had to miss on Friday!

Camp!

Wow, it's time to start making some definite plans for camp! Here are the details you have been waiting for... schedule and list of what to bring!

Deposits need to be mailed or turned in to Lynn Mims by JULY 20th!!! FOR SURE... this is our grocery shopping money, so please be punctual about this! Balance due is $35, and if parents are coming, $35 per half of the week you are staying would be great.

The schedule (this is not set in stone... ) is as follows:

SUNDAY:
BOYS check in and settle in at the campground beginning at 6:00. We will not be serving dinner on Sunday night... You will need to eat before you get there!
8:00 Snack and introduction session 1 Basics of Training/ XC intro (Brownie Sundaes)
9:00 Games
10:00 Lights out

Monday and Tuesday:
7:00 Rise and Shine, have a banana
7:30 Run, core workout
8:30 Breakfast, clean up
9:15 Session 2 (Strength Training), 4 (Importance of Team- Coach Hall)
10:30 Activity in the park
12:00 Lunch
1:00 Session 3 (Nutrition, External Factors)), 5 (Next Level- Coach Brown)
2:00 Strength Training
3:00 Water Games
5:00 Dinner
6:00 Recreation with Mrs. Dorothy
8:00 Dessert/showers/ wind down activity
9:30 Devotion
10:00 Lights out

Wednesday:
6:00 Rise and Shine!
6:30 Run
7:30 Breakfast/ begin clean up & packing
9:15 Session 6 (Lou Remmers/ Stretching)
10:15 Swim
11:00 Girls arrive!
12:00 Lunch
1:30 Session 1 with girls
2:30 Strength Training
3:30 Swim
5:00 Dinner
6:00 Run and then recreation with Mrs. Dorothy
8:00 Dessert/ Showers wind down activity
9:30 Devotion
10:00 Lights out

Thursday and Friday:
7:00 Rise and Shine, have a banana
7:30 Run, core workout
8:30 Breakfast, clean up
9:15 Session 2,4
10:30 Activity in the park
12:00 Lunch
1:00 Session 3,5
2:00 Strength Training
3:00 Water Games
5:00 Dinner
6:00 Recreation with Mrs. Dorothy
8:00 Dessert/showers/ wind down activity
9:30 Devotion
10:00 Lights out

Saturday:
7:00 Rise and Shine
7:30 Run
8:30 Breakfast
9:00 Session 6
9:45 Clean up, pack up
11-12 Parents arrive

WHAT TO BRING:
Clothes for each day
Running clothes for each day
PJs
Socks & Unders
Running Shoes
Flip flops for shower
Swim suit (Girls- modest one piece)
Swim towel
Bath towel
Toiletries (you need your own shampoo, soap, etc)
Sheets, blanket, and pillow
Pen and paper
Board games
Flashlight
Bug Spray
?? Am I forgetting something?

Strength Training.. New Wkouts

It is already July! The summer will be over before we know it... I hope my varsity runners have been running!!!

I am going to change some strength training on you all. I have been studying about strength training and running specific exercises. BMC has changed to this strength program, and I want the Spartans to switch to it as well.

You do not need a lot of weight for this... it is mostly body weight stuff. However, when you see the guy holding a ball, you can use either a weighted kettle bell, medicine ball, dumbell, gallon jug... whatever!

Do exercises 1-11 through, and then do 1-11 through a second time. (two sets) Next, move on to exercises 12-22 and do this one time through.

This workout should be done twice a week, preferably Monday and Thursday.

1. Twist and Chop- 20-25 reps on each side

2. Crunch 30-50 reps (You know what a good crunch is! I didn't include pictures for this one!)

3. Lunge and Touch 12-15 reps (Lunge from center out to one side and back to center. Repeat with the other leg. That equals 1 rep.)

4. Super man 20-30 reps (just like at practice)

5. Push Up 20-30 reps. Keep your back flat and press deep into the exercise! Good form!

6. One-Legged squat 20-30 reps. Pay attention to the picture! You need to hop way on out, farther than you think is comfortable in order to keep that knee in line with your ankle.

7. Upright Row 20 reps (You can use an elastic band or some dumbells)

8. Step ups 20-25 reps (pretty self explanatory... check out the picture!)

(and then step all the way up on the box... just can't find that picture!)

9. Tricep Push Up 20-30 reps (also known as sissy dips)

10. One legged Hip extension 20 reps (These are not hard, but they will help strengthen your hips... don't skip these!) If they are too hard at first, you can put both feet down on the bench.

11. Running Arms (30 seconds)

BEGIN HERE AFTER YOU HAVE DONE THE ABOVE EXERCISES THROUGH TWICE

12. Push Ups (20-30 reps)

13. Body Weight Squat or Overhead Squat 20-30 reps

14. Alternating Leg Lunge 12-15 each leg

15. Lateral Lunge 12-15 each side (Lunge from center out to one side and back to center. Repeat on other side)

16. Reverse Lunge 12-15 reps each leg

17. Donkey Kicks 12-15 reps each leg

18. Fire Hydrants 12-15 reps each leg (On all fours, raise one leg out to the side and parallel to the floor... just like a dog and a fire hydrant... hence the name)

19. Side Lateral Raise 12-15 reps each leg

20. Pillar sequence (face down, on 1 side, face up, on other side... 20 sec. each exercise)

21. Alternate Superman 12 reps each leg (hold 20 seconds each postition)

22. Crunch 30-50 reps