Cupertino
High School Cross Country 2006
Home of the Pioneers
August 1, 2006
Hi Tino Runners,
We will start
official XC
training on Aug. 14th at 8:00AM (we meet at the
track).
We'll
start off with a short warm-up jog, stretching, then the fitness
course, and
some some
fitness. By the
end of the season, you'll be able to run at least 6 miles
in the
hills without
struggling. You need to have your
Athletic/Activity
Participation Authorization form,
Athletic Pre-Participation Screening Exam form pages
1 and 2,
and Athletic Emergency Information form
submitted before you can OFFICIALLY run for the team. So
please get your packet
and get your physical ASAP. You may not be able to
practice without your physical.
Everyone is
encouraged to
join the Cupertino Boosters. This group helps support
sports
and other activities. More information on Boosters will
be presented early
in the during the season. The
CHECKLIST will need to be
completed before
you can
compete - get a start on it now. You can get more
info by going to the Web
page
(URL at the bottom). Please get your checklist items in ASAP so you
won't miss
any
races. Please
share this letter with your parents.
When schools starts, practice will be
from 3:15PM to 5:30PM (most
days we will be
finished by 5:00PM), Monday through Friday,
and Saturdays generally
in the early morning. Sundays is our mandatory rest
day. The
week before schools starts will be double practice days, Monday through
Friday: 8:00AM
and 6:00PM. See the web site for specific details. You are
not allowed to practice or
race in any meets outside of our cross country schedule.
A few words about running/racing
shoes: Depending on how much you
want to spend,
you can get by for as little as $50 on sale or as much as $160.
Most important, get a
good pair of training shoes with good absorption and arch support
if the foot needs
it. I strongly recommend that you buy your shoes at a reputable
running store,
such as MetroSport in the Oaks (across from De Anza), Ryan's
Sport Shop (Homestead
& Lafayette near SC University), Athletic Performance in Los
Gatos and Runners's Factory
also in Los Gatos especially if you do not have
much experience with running shoes.
These stores have knowledgeable staff that will
help you find the right shoe for you
and most will let you try it out before you buy. The shoe
may also double
as a racing
flat but will be heavier than if you were to buy a
separate racing shoe.
A good
training flat will cost about $70 or more but both Metrosport
and Ryan's Sport Shop will
give you a 10% or 10-20% respectively -depending upon
if you buy trainers or racing flats-
discount if you tell them you run for Cupertino
High School. Ask for a discount at the
other stores. Make
sure the fit is comfy with toe room. A racing flat will be many
ounces lighter and
make you feel like you're flying when you put them on, but it's
also
another more expensive.
Your choice. I prefer to race in shoes that I do not train
in.
I strongly recommend that
you obtain a new pair shoes every year or running season,
because the shoes will breakdown over time and continued use
will lead to
injuries.
Also, Spenco inner
sole inserts are recommended to help with shin splint type
problems,
especially if you
have them now.
A little about me, I am Paul
Armstrong, the head coach for cross country and track and
field. I have a
lot of running experience that includes cross country (4 years
college,
2 years high school), many road races, and ten marathons
(2:42 best), as well as track
(many years of open and corporate competition, 4 years college, 1
year high school).
I still run and race competitively and I will run with you all some
of the time this fall.
Coach Armstrong
Cupertino High School - Cross Country
and Track
http://TinoRunners.org
"Perfect practice leads to perfect results." "Every
practice is important."
"Every rest day is important."