First: IF you are NOT running track, you need to be running on your own and/or with others who are not running track. there is a suggested training plan at the end of this email.
Second: there will be a team organizational meeting in mid to late May. This will be when we give out the paperwork that needs to be completed and will give out 6 week pre-season training plan.
Third: Cross country starts OFFICIAL TEAM PRACTICE on . This will be @ Seneca Park at , with the annual Run. We have been doing this for about 8 or 9 years now, and it is fun to run at Seneca at night (with flashlights).
Fourth: TEAM Fundraiser: Abbey Road on the River, Memorial Day weekend (). We will need adults to work this event (More details to come) and earn money for the upcoming season.
Here is the suggested training plan for you to do between NOW and mid-May:
March 31-April 6: Run 3 to 4 days, with a minimum of 3 miles per day that you run. NO activity on one day, and do some other physical activity (bike, swim, walk, lift weights, Frisbee... the other days you do not run)
: Run 4 to 5 days, with a minimum of 3 miles per day. Maximum of 5 miles, unless you have been running a reasonable amount already. IF YOU HAVE BEEN RUNNING, please contact me, and let me know what you have bee doing and I will adjust your training plan) One full day off and do other activity the other day or two. Run a hilly course one day.
: Run 4 to 5 days, with the minimum on two days being 4 miles, Maximum run of 6 miles (one day). One day run a hilly course. Follow at least 2 of the runs with 4 to 6 times 100meter stride outs at 80% sprint pace.
: Run 5 to 6 days. Minimum of 4 miles and a maximum of 7 to 8 miles (one day). Throw in stride outs after your run on 3 days. Run hilly course one day OR warm up with a mile or two, and then run repeat runs uphill, with easy running down the hill. Run 30 sec to 60 sec uphill. Rest on day, and if other activity if you don't run 6 days. You CAN do additional physical activity on running days, just make sure you are not tired and not interfering with school work. I played basketball, tennis, Frisbee, and lifted weights at least a few days a week, in addition to running nearly every day in High School.
: Run 5 to 6 days. Minimum of 4 miles, with at least 2 days at 5 miles and one day at 6 to 9 miles. DO strideouts at least 3 days. You can make them 200 meters one day. DO a hill run or a hill workout one day. DO one day that you run easy for a mile or two, and then push for at least 2 miles and then ease off the last mile or two (depending on the distance)
: Run 5 to 6 days. Pretty much the same as last week. Vary your distance and pace, and if you are having any aches/pains that are bothersome, back off, or take an extra day off. DO a hard run one day, as noted in last week's suggested training. DO 4 to 6 times 60 second runs one day, AFTER warming up with a mile or two. Cool-down with a mile or two.
: Same as last couple weeks, with long run up to 10 miles one day. Vary the distance and pace each day.
A little more specific plan will be provided in Mid to Late may. The main thing is for you to be dedicated and consistent. This will benefit you physically AND mentally.
WARNING: Beware running TOO FAST and TOO SLOW. If you go too fast, you will not get the distance in and increase injury risk. The distance is what will make your body and healthier. Once you feel comfortable with your running, you can pick up the pace. TOO SLOW leads to injuries too, especially shin and other lower leg issues. RUN at a pace that you feel good, but are not running annoyingly slow. If you have days when you feel you cannot run a decent run, then take the day off.
Monday - Counselor Corner
Wednesday - Beta Club Tutoring
ACT Skills and Preparation
Knowledge Tree Tutoring
Teacher's Office Hours
Please remember that as of November 1, per SBDM Policy, there will be no early dismissal of students after 2:00 p.m.
Thank you for your cooperation regarding this new policy.
The procedure for securing the Male High School building after school hours has changed. Beginning April 8, 2013 Male will secure the main building at 4:00pm. If your student is involved in a club, sport, tutoring or any after-school activity they should remain with that sponsor until that event or activity is over.
Effective immediately, the administration at Male requests that arrangements are made for prompt pick up of your student following after-school events or activities. Students will be asked to leave the building at 4:00pm on a daily basis. Students still in the building after 4:00pm will be subject to disciplinary action.
The administration at Male would like to thank you for your continued support of the traditional program, and helping to make Male a safer environment for your student.
|JCPS Equal Opportunities
||http://www.freewebs.com/louisvillemaleptsa/JCPS Equal Opp.pdf|
|JCPS Code of Conduct||http://www.jefferson.kyschools.us/Pubs/codeofconduct.pdf|
|Loss of Privileges
||http://webzoom.freewebs.com/louisvillemaleptsa/SBDM Loss of privileges.pdf|
|Parking and Driving
||http://www.freewebs.com/louisvillemaleptsa/Parking & Driving.pdf|
|Please be reminded of the driving law changes and how your student will be transported to/from school or extra-curricular activities.