June 2023
THIS WEEK
It is a place for athletes to train. Attendance is not mandatory and athletes are expected to continue to train daily over the summer. We start the season July 31st with the expectation athletes have been running. Come be apart of the team - make it your best season yet!
****IF YOU HAVEN’T YET…YOU SHOULD BE SIGNED UP ON FINAL FORMS. PHYSICALS MUST BE UPDATED AND APPROVED BEFORE JULY 31st!
***ATHLETES - THE RALPH E WADE IS OUR FUNDRAISER - We want every athlete out running! Make sure you sign up: RALPH E WADE SIGN UP
6/26 - PATRICIA ALLYN PARK 8AM to 10AM
6/27 - SCHOOL FIELDS 8AM to 10AM
6/28 - RICE FIELD 8AM to 10AM - 2001 Dayton Cincinnati Pike, Miamisburg, OH 45342
6/29 - CLEARCREEK PARK 8AM to 10AM
6/30 - SCHOOL FIELDS 8AM to 10AM
7/1 - WAYNESVILLE 8AM to 9:30AM (Parking is limited) - 69 Maple St, Corwin, OH 45068
7/2 - ON YOUR OWN
7/3 - PATTY ALLYN 8AM to 10AM
7/4 - ON YOUR OWN - NO FORMAL CONDITIONING
REMIND - Text app we use for daily communication, cancellations, return times, and other information
Freshmen - @boro27
Sophomores - @boro26
Juniors - @boro25
Seniors - @boro24
To be a part of our REMIND - Text the code based on your class to 81010. This is for athletes and parents. There is no need to sign up for all of them. REMIND only allows so many people per account.
TIP OF THE WEEK - STAYING INJURY FREE
Everything is a progression. We have to progress our miles. Progress our paces. Progress our workouts. Progress or mega abs. Progress our strength….The list goes on. If you have been inconsistent on running; skipping too many runs (which they can be on your own), jumping into workouts beyond your previous experience, mileage all over the place…then these can lead to undesirable outcomes.
RECOVERY RECOVERY RECOVERY - If you are not getting enough rest at night to let the body repair itself, after 10 - 12 days of bad sleep, the body will begin break down and not be able to repair fast enough. As we head into July - we are prepping for our biggest weeks of training which generally fall between mid July to Mid August. Without the consistency of sleep, can you make progress?
Calories - as the workload increases, so do your calories. Chances are - it's not enough. Each person is different and different foods react differently with people, however, something we all have in common is the need of protein to repair and build muscle tears. Are you getting enough?
SPRINGBORO XC REGISTRATION OPEN ON FINAL FORMS
You can fill out all information today. Remember; any changes will require signatures from your athlete and yourself. Also, make sure you include all email addresses you wish to be used (ATHLETES: USE AN EMAIL YOU CHECK).
No payments for the school Pay to Participate Fee will be accepted until after AUGUST 1st. The cost is $260 for each HS Sport. You would pay online or through check. Checks are made to Springboro Athletics and must be turned in to the athletic office.
RALPH E WADE UPDATE
Thank you to our team of parents for coming out Tuesday Night! We have begun the process of prepping for our Ralph E Wade 5k fundraiser. It is our hope and expectation that every runner in town comes out to our 5k and supports our team. Even with this, we hope parents and families will help get the word out!
This is our biggest fundraiser for the team. Our fundraisers have future implications. Our goals include on practice field storage, improvements to our practice course, strength training equipment for runners, and recovery equipment. This fundraiser has three components: REGISTRATION for the 5K brought in almost half of our fundraising revenue; SPONSORSHIP for the 5k in 13 Sponsors almost matched our registration; and RAFFLE - the fun part of the fundraiser involved a raffle for prize packs.
With this 5K fundraiser, we did not have any other fundraisers for the season…and how can you help?
1) SPONSORSHIP - do you have a business or work for an organization wanting to reach out to the community in a small, low cost way. Our sponsorships are very reasonable. Below is our 2 page sponsorship letter for businesses!
2) REGISTER AND SELL - Sign up for our 5K! Race our 5K! And get others! Share the link and share the registration form. The best way to sign up is at Speedy-Feet!
2023 Ralph E Wade Registration - This is a paper flyer. The only registration will be up on Speed Feet soon (www.speedy-feet.com)
3) RAFFLE PRIZES - Not all businesses or organizations like to sponsor, but can help with our raffle. You can help also. In the past, businesses have donated gift cards, services, autographed memorabilia, tickets to an event such as a Reds game, passes to places…Do you have time to reach out to organizations? There are plenty of ways to help.
RAFFLE DONATION SIGN UP GENIUS
4) SERVE - On July 22nd, we will need some course managers, course tear down, registration table volunteers, finish line volunteers, raffle volunteers, and clean up… We will do a sign up 2 weeks out from the event.
Thank you for being a part of this big team event! Let us make it the best one yet!
2023 HS Cross Country Presentation.pptx
JOIN THE FACEBOOK PAGE
Springboro HS Cross Country has a facebook page. This page is a great place to get information, post pictures, and meet our fans! Check it out!
SOCIAL MEDIA NEEDS
Are you good with photos, videos, and editing? If so, reach out to coach Adams to help promote our program throughout the season. One area our program is looking to expand on is our social media presences, which is not my current wheelhouse. We know phone photography and video editing technology have allowed many teams, students, and others to spread the word about their programs in a short time. If this is you, please reach out to coach Adams on how we are looking to engage the community and student body on the great things Cross Country has to offer.
Ralph E Wade
The Ralph E Wade 5K will be back on July 22nd, 2023! We had such a great gathering and looking forward to another fantastic year. Look for an upcoming email looking for volunteers to coordinate our fundraising effort. We will be looking for sponsors for the race and prizes for the raffle! Please let me know if you are interested in helping. (cadams@springboro.org)
IMPORTANT FUTURE DATES
6/12/2023 - Group Conditioning Scheduled - VOLUNTARY SUMMER PRACTICE
7/22/2023 - RALPH E WADE
7/31/2023 - Fall Sports OFFICIAL Practice Date
8/15/2023 - Springboro Schools First Day!
THIS WEEK
Conditioning begins this week - remember - these meet-ups are voluntary! It is a place for athletes to train. Attendance is not mandatory and athletes are expected to continue to train daily over the summer. We start the season July 31st with the expectation athletes have been running.
6/12 - PATRICIA ALLYN PARK 8AM to 10AM
6/13 - SCHOOL FIELDS 8AM to 10AM
6/14 - RICE FIELD 8AM to 10AM - 2001 Dayton Cincinnati Pike, Miamisburg, OH 45342
6/15 - CLEARCREEK PARK 8AM to 10AM
6/16 - SCHOOL FIELDS 8AM to 10AM
6/17 - WAYNESVILLE 8AM to 9:30AM (Parking is limited) - 69 Maple St, Corwin, OH 45068
6/18 - ON YOUR OWN
REMIND - Text app we use for daily communication, cancellations, return times, and other information
Freshmen - @boro27
Sophomores - @boro26
Juniors - @boro25
Seniors - @boro24
To be a part of our REMIND - Text the code based on your class to 81010. This is for athletes and parents. There is no need to sign up for all of them. REMIND only allows so many people per account.
TRAINING TIP OF THE WEEK
SLEEP and EATS
The best part of training in the summer is the sleep we can get! Mileage and time on feet can only happen when the recovery is happening. Too often, athletes have goals and desired results, but just look at the 2 hour practice as the means to get there. There is nothing further from the truth. Running is a contact sport. Each step is pressure on your body per pound. It is creating stress. The body can adapt, recover, and become stronger. However, those three pieces are more about your habits than the training itself. Training cannot intensify and increase your potential when you forget about sleeping and eating.
Below is a copy from Consistency is Key by Jay Johnson. Where do you fall on the sleep scale. We cannot be perfect every night, but if you have those big goals like a great PR, a regional, state or national result…well, take an honest look at your recovery. For me, I am a consistent sleeper. One reason I can fluctuate my mileage and pace at my age while keeping energy high is knowing what kind of recovery I need. The best part about summer is also those afternoon naps! The growth comes from the recovery piece; not the fatigue!
With food, nutrition is such an individual journey. I can give you a few things which have aided in my recovery. One, I make sure I get enough good calories in. For me, this comes in the form of protein and fats. The protein helps restore what was lost in the workout phase and the fats keep me satiated. I take in protein in the form of beef and eggs. There are plenty of other sources, and I found those two work best for me. As much as I love boxed foods, especially the convenience, they don’t help me too much. Nutrition comes from whole foods and the less processed the foods are, the better off your body will respond to them. We all have our goods and bads. The more goods we add, the less opportunities or needs for the bad stuff go into our diet.
Make sure you pick foods you enjoy and foods which will help you recover. In addition, you are growing and exercising more - calorie rich foods are going to be beneficial!
SUMMER MATTERS
When asked, what was one change you made in the last few years that helped your season, I would respond, the culture of our team when it comes to summer running. In the summer there is time for maximum recovery, safely building miles and aerobic power, and continued focus on being our best team!
Summer running is hard, but trust me, daily running makes the biggest difference in a season. If it is hard to get out there daily, use these tips:
1) Find a friend or family member that will join you.
2) Mix up your location - road, bike path, trail…
3) Come to conditioning - we offer Monday - Saturday so you have a place to meet. I send you the schedule so you already know what to do.
4) Rev the engine everyday. Hit strides, change the pace
5) Make it your morning priority
NO ZEROS
Want the best for yourself - NO ZEROS. Take your day off when you are supposed to. Other than that, get the work in. Don’t leave zeros in the running log. If you are like many students I have taught over the years, they hate it when they have a zero in the gradebook for homework. However, in the running world, you can’t really make it up. Imagine taking two days off in a row because you didn’t feel like running and wanting to get all those miles in on the third day. That is an injury waiting to happen.
You cannot go back or fix a mixed day. Daily running allows your body to fatigue, recover, strengthen/adapt and then repeat. Use the chart from the previous email and see that if you are keeping the paces honest and getting the right recovery - there is nothing stopping you from being your best.
SPRINGBORO XC REGISTRATION OPEN ON FINAL FORMS
You can fill out all information today. Remember; any changes will require signatures from your athlete and yourself. Also, make sure you include all email addresses you wish to be used (ATHLETES: USE AN EMAIL YOU CHECK).
No payments for the school Pay to Participate Fee will be accepted until after AUGUST 1st. The cost is $260 for each HS Sport. You would pay online or through check. Checks are made to Springboro Athletics and must be turned in to the athletic office.
RALPH E WADE UPDATE
Thank you to our team of parents for coming out Tuesday Night! We have begun the process of prepping for our Ralph E Wade 5k fundraiser. It is our hope and expectation that every runner in town comes out to our 5k and supports our team. Even with this, we hope parents and families will help get the word out!
This is our biggest fundraiser for the team. Our fundraisers have future implications. Our goals include on practice field storage, improvements to our practice course, strength training equipment for runners, and recovery equipment. This fundraiser has three components: REGISTRATION for the 5K brought in almost half of our fundraising revenue; SPONSORSHIP for the 5k in 13 Sponsors almost matched our registration; and RAFFLE - the fun part of the fundraiser involved a raffle for prize packs.
With this 5K fundraiser, we did not have any other fundraisers for the season…and how can you help?
1) SPONSORSHIP - do you have a business or work for an organization wanting to reach out to the community in a small, low cost way. Our sponsorships are very reasonable. Below is our 2 page sponsorship letter for businesses!
2) REGISTER AND SELL - Sign up for our 5K! Race our 5K! And get others! Share the link and share the registration form. The best way to sign up is at Speedy-Feet!
2023 Ralph E Wade Registration - This is a paper flyer. The only registration will be up on Speed Feet soon (www.speedy-feet.com)
3) RAFFLE PRIZES - Not all businesses or organizations like to sponsor, but can help with our raffle. You can help also. In the past, businesses have donated gift cards, services, autographed memorabilia, tickets to an event such as a Reds game, passes to places…Do you have time to reach out to organizations? There are plenty of ways to help.
RAFFLE DONATION SIGN UP GENIUS
4) SERVE - On July 22nd, we will need some course managers, course tear down, registration table volunteers, finish line volunteers, raffle volunteers, and clean up… We will do a sign up 2 weeks out from the event.
Thank you for being a part of this big team event! Let us make it the best one yet!
SPRINGBORO XC REGISTRATION OPEN ON FINAL FORMS
You can fill out all information today. Remember; any changes will require signatures from your athlete and yourself. Also, make sure you include all email addresses you wish to be used (ATHLETES: USE AN EMAIL YOU CHECK).
No payments for the school Pay to Participate Fee will be accepted until after AUGUST 1st. The cost is $260 for each HS Sport. You would pay online or through check. Checks are made to Springboro Athletics and must be turned in to the athletic office.
Running Week of 6/5/2023 - 6/11/2023 (It is a clickable link)
PARENTS NEEDED!
We need to get the word out about Ralph E Wade! It is fast approaching and we are looking for parents to help get sponsorships, raffle prizes, and event planning. Please let me know if you are ready to help. This fundraiser is our biggest of the season. We will meet Tuesday, June 6th, 2023 to get the ball rolling! At this meeting we will get the sponsorship letter out, pass out sponsorship list, and delegate roles. This will be at 7PM in room 140. Please park in the back of the junior high school. (My car will be back there.) I am the closest door to the end of the building.
TRAINING TIPS #1
Summer training is the chance to test your commitment, build confidence and miles, and get stronger. There are so many variables - how much should I do, how fast should I go, how often should I run? And these are all great questions. In the summer, I always like to err on the side of feeling good after every run. Knowing I could have gone faster and farther at the end of my run means I will recover and be ready to hit the pavement again.
#1 - BE CONSISTENT - Getting out daily. Making sure you get in your daily run will bring huge benefits. The hard part about summer training is we are fresh, excited and ready to put in the work. Same with me! Keep those paces in the easy to moderately easy zone so you can get daily running in. You should always feel like you can go farther and faster.
#2 - MILEAGE - this one is difficult; for many experienced runners - there is a lot of hype for the season and they hit their summer miles at the beginning of June with too much and too fast. Take the first few weeks to build it up. You may be feeling good in the beginning, but remember, this process is 20 weeks - 24 weeks. We have to last till the end. In the training meetings, we have set a goal for mileage thinkers of starting at 60% of their max week mileage. So if I want to run 50 miles this summer as my max mileage weeks; I am going to start at 30 miles. I am going to feel great and I get a chance for my body to build leg and muscle strength.
#3 - PACE - Vary the pace and keep it aerobic. On regular days, vary the pace from top end to easy recovery. For instance, a 12 minute two miler has a recovery pace of about 9:20 to a high end aerobic pace around 8:15 - 7:45 max. You do not need to run high end every day. Mix it up. Think about how you feel, where you are running, and how much recovery and time you have. Learning feel is a great way to develop - the body knows effort; not pace. For most athletes, a heart rate of of 165 or less ( + / - 5) is generally a great aerobic marker.
#4 - STRENGTH - DO NOT SKIP THE STRENGTH. Staying healthy requires more than just running. Incorporate the core routines, hip workouts, and stretching to enhance your recovery, leg strength, and mobility. Your body will thank you. Running can really break down muscles. Without continued strengthening, you may be weaker by the end of the season. Also, need some strength - start with doing 100 push ups and sit ups a day. Keep the core active. If you need results; take a photo daily - see the results for yourself.
#5 - DO IT! - For many athletes, the struggle is getting a self-motivating routine. Do not wait for an ‘official practice.’ No athlete standing on the podium post race interview ever said, “I put in the minimum and only did core work at practice.” How much time does it take to do 2 core sets - 10 minutes, 100 push ups, 10 - 20 minutes maybe, stretching those hip flexors and warming up 10 - 15 minutes. Doing them all at once seems like a lot of time; but putting them in throughout the day is a small blip on the daily time sheet. If you find yourself scrolling your phone for an hour - you missed the opportunity. If you tell yourself one more match on the video game…2 hours earlier….you missed an opportunity… It takes you doing it. Do not sell yourself short and the ability you have. It starts with you and building the habit. That is how we are going to be the fittest team on the start line.
Athletes,
We will be offering multiple training plans for our athletes. For our athletes, there are a lot of training variables. Please meet with your coaches to learn more about the best way to train for you! Keep up to date with information by checking your email and be ready for the season! Training profile and meets are for all athletes in Springboro Cross Country.
SUMMER RUNS MAKE FALL FUN!
Do not over think it! Training plans help guide us in the right direction, but each athlete needs to make individual adjustments. During this time of the season, early season, mileage build is the main focus. The majority of your time training should be aerobic running (a pace which feels easy on the body, good form, and you still feel good at the end of the run). Some days you may feel better than others and that is what you go with. The goal is to be able to get a run in daily and going too hard daily will break your body down faster.
When you add in the strides such as 4 x 10 seconds or 4 x 20 seconds the pace is just you loosening your legs and teaching your legs to do fast. Nothing should be faster than what you feel a 5K pace would be for yourself.
A few other tips to keep yourself fit and strong - you can add in an afternoon bike ride, brisk walk, a hike, a pick up game of basketball, frisbee golf…anything that is not overly strenuous but gives you more time on the feet. I know my afternoons generally have some yard work, a dog walk, or a hike. This is a great way to safely build fitness.
Also strength - you do not need a home gym to get fit. Start with sets of squats, sit ups and push ups. Can you get 100 in a day? Try it out. It is easy fitness without having to go to a gym membership and they are easy. The hardest part is getting started. We have the time, but do we have the commitment to make a change.
2023 HS Cross Country Presentation.pptx
MAY / JUNE 2023 PANTHER CONDITIONING
TRAINING PROFILE
We would love to know more about your training, especially if you are new to Springboro High School Cross Country. This can open the door to good conversations with your coaches and help give insight to future goals, training, and racing.
You can also sign up for a coaching meeting as well.
This meeting is open to any athlete new or returning who would like to meet before summer training begins. In this short time we can go through some training goals, needs, and really get the conversation started for our season. Of course, as summer training continues we can chat during the summer!
5K OUTREACH
4 Paws for Ability trains and places service dogs with children and veterans with disabilities. The cost to train and place a service dog is $40,000 to $60,000. Fundraisers such as the 4 Paws 5K help us raise money to continue our mission! Thank you for your support!
Race info
The 5K and mile walk will be held at the Greene County Fairgrounds and Expo Center in Xenia, Ohio on Saturday, June 24, 2023. After the race, check out the crafters and vendors at Zinnia Days in the Expo Center, and then come tour the 4 Paws campus; just a five-minute drive away!
This is a dog-friendly event; dogs must be fully vaccinated, on a leash, and be able to behave well around other dogs.
This year's course will start inside the fairgrounds and use the paved, shaded, Creekside Trail across the road.
JOIN THE FACEBOOK PAGE
Springboro HS Cross Country has a facebook page. This page is a great place to get information, post pictures, and meet our fans! Check it out!
SOCIAL MEDIA NEEDS
Are you good with photos, videos, and editing? If so, reach out to coach Adams to help promote our program throughout the season. One area our program is looking to expand on is our social media presences, which is not my current wheelhouse. We know phone photography and video editing technology have allowed many teams, students, and others to spread the word about their programs in a short time. If this is you, please reach out to coach Adams on how we are looking to engage the community and student body on the great things Cross Country has to offer.
Ralph E Wade
The Ralph E Wade 5K will be back on July 22nd, 2023! We had such a great gathering and looking forward to another fantastic year. Look for an upcoming email looking for volunteers to coordinate our fundraising effort. We will be looking for sponsors for the race and prizes for the raffle! Please let me know if you are interested in helping. (cadams@springboro.org)
IMPORTANT FUTURE DATES
5/29/2023 - 6/11/2023 (Summer running begins for rested athletes)
6/12/2023 - Group Conditioning Scheduled - VOLUNTARY SUMMER PRACTICE
7/22/2023 - RALPH E WADE
7/31/2023 - Fall Sports OFFICIAL Practice Date
8/15/2023 - Springboro Schools First Day!