The AHS XC 5000 CLUB -- from the Raider Coaches
Many of you have started talking to us about goals both individual and team for the upcoming season, and this is the time to not only think about what you want to accomplish during the fall but also to start working toward these goals. So I want to talk about goals for a minute.
Choose your goals First goals should be something you work for, something that is possible but not easy to achieve. For many of you first time runners this will be a little more complicated at this point since you don't have the experience to help define these borders but for now you can set more general goals and more specific ones once the season starts. Start thinking about your goals and the goals for the team, both Varsity and the JV teams. These goals don't just have to be what time you want to run but can other things too, such as run in a varsity race, earn a letter, improve every race or a certain place at specific meet such as county or region.
Live your goals Goals should always be written down in a place where you see them. This not only makes them more real but also reminds you to work toward them. Hang them some where you have a second to reflect on what you are doing to achieve these goals such as the bathroom mirror or next to your bed.
The 5000 Club As part of working toward your goals besides summer running, we are introducing the 5000 club. The number was picked since we race 5000 meters. While it will not be mandatory it is highly encouraged. You need to complete all these exercises to be in the club and the weeks run Monday through Sunday. Please email the coaches
SweetS@fulton.k12.ga.us,
binford@fultonschools.org,
reedM@fulton.k12.ga.us,
masseym2@fultonschools.org,
boehm.katie@gmail.com
each week that you complete the club. If you need a demonstration or have a question about any of these exercises please ask at practice. Remember that anything that you do at practice will still count into these numbers.
Click here for the 5000 Club weekly guidelines.
Print this sheet (pdf) to record your daily progress.
For the team This will be on the honor system. Don't be ashamed if you can't do all of these exercises work towards them. Even doing some of them will help you in the fall. But if you cheat you are not only cheating yourself and your goals but also your teammates.
Stretching We stretch as a group before each run at the summer practices. You should also go through all the stretches again when you get back. This not only helps prevent injuries but also helps build strength. You should do it throughout the day if you start to feel tight or sore. If you feel an injury come on the coaches can also help with specific stretches for that area but you have to tell us.
We look forward to a great running season and GO RAIDERS.
The Raider Coaches