Legend Cross Country2011
Young Men/Women High School Training Program
BELEGENDARYVolume V
MissionTo truly become number one, you must
constantly strive to surpass yourself, not just the competition.
Our Cross Country team philosophy is based on life lessons and the Titan Core Values of Legend High School.
The lessons we practice as part of our team will be habits of mind that will stay with you the rest of your lives.
Cross Country ValuesGood, Better, BestNever Let it Rest
Until Your GOOD is BETTER And Your BETTER is BEST!
Positive IntentIntegritySportsmanship/CitizenshipTrustRespectPerseverance (Work Ethic)
Coaching StaffRoger Miller (Boys) and Megan Peterson
(Girls)The philosophy at Legend HS is to run a co-
ed program, combining team workout and activities with both the boys and girls runners. All runners are grouped by ability and varsity, jv, and freshman and sophomores all work together.
Cross Country races will be separated by team level and gender
Both coaches will work with all athletes regardless of gender or level
CoachesRoger Miller- Distance/Cross Country Coach for 25
years. Coach Miller has coached an individual State
Champion and has been part of both boys and girls State Championship teams.
Coach Miller attends the State Coaches Clinic yearly and has many former coaches that now run successful programs. Coach Miller was named Pioneer League Coach of the year in 2008 and in 2009-2010 was named CHSCA Coach of the Year by his peer coaches.
Head and Assistant coach at Rangeview HS through 2007-8
CoachesCoach Miller ran Cross Country and Track in
high school and in college at Colorado State University
Competed in 5 marathons and many road races over the years
Race director for the Aurora Invitational and put on many 5k runs. Co-Directed State Meet
Provided races and off season opportunities out of state at various regional and national levels
Directed summer distance camps for over 20 years
CoachesMegan Peterson- Head Girls Distance/Cross Country Coach at
Ponderosa High School, prior to developing our Legend distance program.
Competed in 2010 Denver Marathon and competes in many road races.
Helped to develop the summer distance camp at Legend along with Coach Miller
Training Philosophy
We train to benefit each student athlete to become a better person as well as an improved runner
Emphasis on TEAMDevelop athletes into competitive runners over
their entire high school career.FUN! Team activities, team dinners, summer
camp and tripsEnjoy running. Enjoy racingEnjoy success!
Program GoalsEnjoy running as a life long activitySet and monitor individual goals over their 4
years at LegendPrepare the student athlete for the college
environment and help to promote running in college and beyond
Create a winning attitude towards league , state and national competition.
Help to develop relationships and connections for the future
CommunicationOur most important valueEncourage and provide opportunities for the
student athlete to communicate with the coaches and with teammates.
We value open communication from parents!Questions, concerns, comments on anything
should first be directed to the coaches. Coaches will make time for discussions if needed outside of practice time. Mr. Jacobs will always be a resource after communication with the coaches
CommunicationEmail is the best and fastest way to ask
questionsPlease assume that we are here to help each
runner grow as a person and prepare them to get better as a runner. When you have a question about a race, a practice or any other situation, please keep it positive when you communicate with the coaches.
See our Athletic MOODLE page too!
Communication
Email or Phone/TextEmail listLegend Cross Country Web CalendarScheduleFind us on FACEBOOK (Legend CC/Track)
PracticesMonday: Meeting to go over the week’s
schedule and to recognize our outstanding efforts from the previous week
3:15 on most day, we meet at Tallman ParkShort warm-up run, followed by 10-15 mins
of a dynamic running routine. Some days will include additional routines for hips, back or core.
Train in separate groups based on ability (beginner, intermediate, or advanced
Practices3 cycles of training that are determined by
experienceTypical week: Monday’s will be a tempo run
at a given paceTuesday: An easy conversation pace distance
runWednesday: Repetition or race simulation
trainingThursday: Medium distance easy to moderate
paceFriday: RACEWe will sometimes run on Saturday’s.
Practices will always be on our calendar
Practice TimeSome athletes may be involved in weight
trainingCross Country is a demanding sport that is
carefully monitored by weekly mileage and intensity. It is important not to attempt additional training outside of the scheduled practices.
The coaches would be happy to sit down and go over workouts.
Shoes, water, nutrition, and sleep!
NutritionStay healthyEat a balanced meal and keep calories up.ProteinMultiple VitaminGirls: Ferritin levels and Iron (ask doctor)WaterHomework and Sleep
Always Communicate
2012 SchedulePre- State Cheyenne Mt. HSLyon/St Vrain InivitePueblo InviteArvada InviteGlenwood/Open *FS Race NorthglennLegend CrossfestLeague MeetRegion MeetState Meet
Parent Expectations/SupportBecome involved as a cross country booster!
We need parent support with meet snacks/drinks, transportations (at times), and cheering support! We may also ask some of you to help with our home meet in October.
Please allow your son/daughter to grow as a student/athlete and make some decisions on their own. Sometimes additional pressure from parents can do more harm than good.
Whenever you have questions- Please communicate!!!
Coaching ReferencesDr. Jack Daniels- The Daniels Distance
Formula. Developed the VDOT tables
Owen Anderson
Joe Newton- York HS- Most successful high school coach in history.
Joe Vigil- Adams State Legendary Coach
Coaching References/InfluencesChris Suppes (Ft. Collins HS)TJ Henderson Brad Jenny (Doane College)Brian Jansen (Idaho State University)
Colorado HS Coaches from our State Clinics Cherry Creek, Arapahoe, Cherokee Trail,
D’evelyn,Ft. Collins, Rangeview, and many from out of
state.
Training CyclesJune – August 1st
Summer Base: Running drills, hills, easy to moderate distances. Build up weekly mileage and long runs.
August 1st – August 15th
August 15th – September 10th Rep runs/Lactate tempo runs. Ex: Mile
repeats, 400 pace runs, hills, 1.5 mile threshold runs. Easy running for beginners.
Training CyclesSept 12- October 8th
short intervals at race pace and race simulations
Pack Runs, tempo threshold runs for running economy and endurance builiding
Oct 10th – Oct 31st Championship Season Keep mileage moderate, intensity up Keep it fast 300-600 m and fast sessions
Rest
Fund RaisingPancake run 5k – Aug 20th
2 options: sign up 4 runners/walkers for the run
Raise $50 in donations/sponsors
Entry Fees, transportation, uniforms, bags, team events, awards night, additional equipment/supplies.
5A Continental LeagueLegendChaparralPonderosaHighlands RanchHeritageLittleton
Castle ViewRegisThunderridgeMountain VistaRock Canyon