Mountain Brook High School
Cross Country 2016
Summer Training
To be ready for the fall, we must put in the time and the miles in the summer. When practice starts in August, we
will expect you to be ready to go. Knowing how hard it can be to do it on your own, we will once again have our
normal summer training schedule. We will require that you attend a minimum of ten summer practices,
but if you are in town, we expect you to be there.
Monday:
5:30 PM @ Crestline School (distance run)
Tuesday:
6:30 AM @ Mtn Brook JH (hills)
Wednesday:
5:30 PM @ Trak Shak Homewood (distance run)
Thursday:
6:30 AM @ Mtn Brook JH (light intervals)
Sunday:
6:30 AM @ National Bank of Commerce Building on Lakeshore(long run)
That gives you five opportunities a week to run with a group. We are asking that you wear a running watch to
practice every day to help monitor your progress through the summer. We will start this schedule on
June 6. This schedule will run all summer. Mandatory practice will begin August 1st .
Weights: We cannot stress enough the importance of building up your overall strength levels. In our program, we
have seen people make drastic improvements by committing themselves to the weight room. Summer is the
perfect time to really put a good effort in this area. The high school weight room will be open in the mornings during
summer track from 8:00-10:00 Monday through Thursday of each week. We will have a workout posted that should
take no longer than 30 minutes. If a group wants to meet at another time at a regular basis, you may contact Coach
McGovern.
Physicals: You should have a physical done on May 1st at the high school. We have to have it by the first day of
practice. Failure to have a physical by the first day will count as an absence. You can turn it into Michelle
O’Connor’s box at the high school. Physical forms are available on the Mountain Brook High School athletic web
page.
Cross Country Camp: More information to come later.
First Day of Practice: The first official day of required practice will be Monday August 1st , at 4:00 PM at the high
school. We will run the course for the time trial which will be held the next day August 2nd at 7:00 AM. We will
practice that week and then Monday and Tuesday of the next week, before school starting on August 11th.
Team Evaluation: We will again this fall be limiting the size of our squad. We will use several criteria to determine
the teams. There will be no set number of varsity runners. It will be based on how many athletes we feel can handle
the regiment of varsity training and their performance in past seasons and time trials.
1.
2.
Summer practice attendance-10 practices are required to be considered for the team. Failure
to accumulate 10 will automatically remove you from consideration. We must know of any
conflicts before school is out in writing and signed by you and your parents. If conflict is
accepted, we will set up an alternative training program for you to enter into a log, due
before time trial. These conflicts are not because of taking a lot of vacations.
Time trial results-The following minimum marks must be met on the two mile time trial in
order to be considered for either squad.
BOYS
GIRLS
Soph 14:15
16:45
Junior 13:15
15:45
Senior 12:15
14:45
For every extra 5 practices you attend after your required 10 in the summer, you will get to subtract 15
seconds from your time.
After the time trial, rosters for the varsity and junior varsity will be determined and posted and those not making the
squad will need to change their schedule before the first day of school.
We are all looking forward to a great summer and even better fall. If you have any questions or problems during the
summer, please contact Coach McGovern or Coach Molloy
Coach McGovern
612-0468
[email protected]
Coach Molloy
(804) 363-5633
[email protected]