Week #5 Rogers Cross Country

Week #5 Rogers Cross Country

June 24, 2013

8:00 am @ Rogers

Hill Run- 2 to 3 hills over and back is one.

June 25, 2013

35 minutes Recovery Run

June 26, 2013

8:00 am @ Rogers

WU/Three Loops w/burpies/pushups/squat jumps/knee tucks/jumping jacks/dips/CD

June 27, 2013

Travel Run 9:00 am @ Frontier Park

June 28, 2013

Split 60 minutes

June 29, 2013

Split 60 minutes

Please pick up a new calandar for July on Monday July 1st, 2013

Week #4 Rogers Cross Country

Week #4 Rogers Cross Country

6-17-13

Practice @ 2:30 Rogers High School

Workout- WU/Core/EPR/CD

6-18-13

Run On Your Own- Rest Recovery 30 minute run

6-19-13

Practice is cancelled- Last day of school

6-20-13

Travel Run- First Travel Run of the Season

Where: Frontier Park in Graham
When: 3:00 pm

6-21-13

Split 60 Minutes 10-10-10 EPR

6-22-13

Split 60 Minutes 10-10-10 EPR

6-23-13

OFF

Week #3 Rogers Cross Country

Week #3 Rogers Summer Cross Country

6-10-13

WU/Core Work/Pink Flamingo Fartleks/CD 4.5 miles

6-11-13

WU/30 minutes RR/CD

6-12-13

WU/Scavanger Hunt with photos (see above)/CD

6-13-13

WU/Core/Group Run- Woodland/Modified Woodland/Clover Leaf/CD

6-14-13

Split 40 minute run.  20 one day 20 the next. 10 minutes @ tempo

6-15-13

Split 40 minute run 20 one day 20 the next. 10 minutes @ tempo

6-16-13

OFF

Week #2 Rogers Cross Country

                                           

6-3-13

4.5 Miles

WU/Core/Tempo Run/800/400/800/400/800/400/CD

6-4-13

OFF

6-5-13

WU/800 Easy/Mile Timed/800 CD/Stretch

6-6-13

WU/Rest and Recovery Run/CD

6-7-13

Long Distance Run 5+

6-8-13

Fleet Feet BBQ- Shoe Fitting 5:30 pm. start.

6-9-13

OFF

Week #1 Rogers Cross Country

5-29-13

Athletes will work on learning the Rogers Cross Country Warm-up listed below.

Athletes will also learn about tempo runs and their significance for training.

Rogers Cross Country Warm-up

I.                     Walk Cross County Course visual race plan and prepare mentally and physically for warm-up.

 

II.                     Dynamic Movement Sequence (30 meters)- Think Positive/Focused Breathing

a.        Skipping forward w/arm swings across body

b.        Skipping forward w/arm swings up and down

c.        Skipping backward (toe up- knee up)

d.        Form Running

e.        Circle Jacks- side slide

f.         Rear Kicks

g.        Backward Jogging

h.        Caroca’s

i.         Form Running

j.         Easy Straight Leg Bounding

k.        Jumping Jacks (Forward- Jog in)

l.         Jumping Jacks (Clapping hands under knee)

m.      Form Running

 

III.                  Walking Series (15 meters)Posture/Range of Motion/Body Control

a.        Walk on Toes

b.        Walk on Heels

c.        Pull Knees to Chest

d.        Form Running

e.        Zombie Walk (Touch the same side toe)

f.         Zombie Walk (Touch the opposite toe)

g.        Quad Stretch (Same leg/same arm)

h.        Quad Stretch (Opposite leg/Opposite arm)

i.         Form Running

j.         Forward Lunge (do not strain)

k.        Backward Lunge (do not strain)

 

IV.                  Sitting Standing Series

a.        Sitting both legs bent-alt knee drops

b.        Sitting both legs bent- both knee drops

c.        Sitting straight leg- Opposite Foot Opposite Hand

d.        On stomach opposite leg to opposite hand (Scorpion)

e.        On Back Opposite Leg to Opposite Hand (Angel)

f.         Leg Swings Fwd/Bwd

g.        Leg Swings Left/Right

 

V.                   Speed Series- Full Range of Motion

a.        Form Running

b.        High Knees

c.        Butt Kickers

d.        Backward Running

e.        High Knees to Leg Extension

f.         High Knee Skipping

g.        Form Running

5-30-13

Warm-up- Rogers Cross Country

Core Training- With Heather Ancheta

5-31-13

Run On Your Own- Tempo Run 10-10-10

6-1-13

Run On Your Own- Rest Recovery 30 minutes

6-2-13

OFF

Week #1 Summer Cross Country

May 15, 2013
 

Rogers Cross Country Runners

Welcome to a proud tradition of Rogers Cross Country. My name is Mr. Zentz and I will be your new cross country coach. I am looking forward to a great experience and hope through your support I can help you achieve your goals and become a life-long runner. In order for us to achieve great things, we need to be active with our communication, diligent in our hard work and most importantly have fun.

The following blog is filled with the details needed to continue the success of the Rogers’ Cross Country program.  Within the blog please find the following items; a detailed account of how to be eligible to attend summer workouts,  summer workout schedule, a Puyallup School District grade check, and a running log.  Please take the time to read through the entire packet and if you have any questions please feel free to contact me at the above contact information.

I am excited to begin the summer workouts and I look forward to having the opportunity to grow as a team.

Ken Zentz

How do I get eligible to participate in the summer workouts?

·         Athletes wanting to participate in the summer workouts will need to be cleared through Mr. Collins.
 

o    All track athletes that have participated in the 2013 season need Mr. Carlson to give their current blue card to Mr. Collins.  You are responsible for getting the Blue Card from Mr. Collins to me.
 

o    If you are new to sports and have not filled out the district paperwork, please find a copy in the main office and complete all the necessary district requirements to become eligible.
 

o    If you were last in a winter or fall sport.  Please see Mr. Collins for a new blue card or one that is on file.
 

o    If you are new to Rogers or going into 9^th grade please contact the athletic office @ 253-841-8717.  They will lead you through the necessary paperwork. 
 

o    No athletes will participate in summer workouts without being cleared.  Please remember that Mr. Collins will only clear athletes until the end of school.

Summer Schedule:

·         Summer workouts will begin on May 29^th, 2013. 
 

·         Summer Practices will be on Mondays, Wednesdays and Thursdays.  During the remainder of the school year practices will start @ 2:30.  Once school is out for summer, practices will begin at 8:00 am. by the Rogers Cross Country and Track Shed.

·         Tentative Starting Schedule

o    May 29^th: 2:30-4:00

o    May 30^th: 2:30-4:00

o    June 1^st:Lynch Creek 5K or 10K Optional

o    June 8^th- Sound To Narrows 5k or 10k Optional

o    June 8^th- Shoe Fitting and BBQ @ Fleet Feet

200 Mile Club

At the beginning of each summer we challenge all athletes to run at least 200 miles in the off season.  This year we will be rewarding athletes that complete at least 200 miles by July 26, 2013 with a 200 mile club t-shirt.  We realize that the summer is a busy time, but we also know that hard work will be rewarded with amazing results.  One of the keys to a successful summer running program is accountability.  Submitting weekly mileage benefits everyone…those doing the work receive the recognition they deserve and those struggling to stay focused will receive the support they need.   Here is how it works:

Reporting Mileage:  You will need to log and report your mileage to Coach Zentz each week.  The easiest way to do this is to send an email to zentzkc@puyallup.k12.wa.us.  Please submit these by midnight each Saturday.  If you do not have access to email, either ask a teammate to submit your miles for you or text Coach Zentz. 

Make sure to give the following information each Saturday.

·         Name

·         Your mileage for the seven days ending that Saturday

·         Your mileage from the state of the summer( May 29 being the first day)
 

Blog:  Coach Zentz will compile the information and send out new workouts and information via the following blog.  http://xcrogers.blogspot.com

If you have computer access or smart phone access please bookmark the following so you can stay up to day on all new information.

Charity Miles

Charity Miles provides runners with a special incentive to get out and run.  By downloading the free App for your smart phone, you can begin logging miles for a charity of your choice.  It is not mandatory to use the Charity Miles App when you run, but if you want added incentive to run then please run for your favorite charity.  As a team we can train, get in shape and most importantly practice servant leadership that can change people’s lives.  Please consider running for a cause.  You can learn more about Charity Miles by going to the following web address http://www.charitymiles.org/.

Questions:  If you have questions about summer running please don’t hesitate to call Coach Zentz at 253-341-0047 or Coach Morton at 253-678-8117