Training for week of September 22nd and Boone information

Week of Sep 22	Mon	Tues	Wed	Thurs	Fri	Sat
Level 5	7 miles 5 x Death Quests (special)	6 miles Easy	10 miles Long run Noland Creek	5 miles Easy	4 miles Easy 4 x 100m strides	6 miles RACE at High Country Classic (38 miles)
Level 4	7 miles 5 x Death Quests (special)	5 miles Easy	8 miles Long run Noland Creek	4 miles Easy	4 miles Easy 4 x 100m strides	6 miles RACE at High Country Classic (34 miles)
Level 3	7 miles 4-5 x Death Quests (special)	4 miles Easy	7 miles Long run Noland Creek	4 miles Easy	3 miles Easy 4 x 100m strides	6 miles RACE at High Country Classic (31 miles)
Level 2	6 miles 4 x Death Quests (special)	4 miles Easy	6 miles Long run Noland Creek	3 miles Easy	3 miles Easy 4 x 100m strides	5 miles RACE at High Country Classic (28 miles)
Level 1	5 miles 3-4 x Death Quests (special)	3 miles Easy	5 miles Long run Noland Creek	3 miles Easy	2 miles Easy 4 x 100m strides	5 miles RACE at High Country Classic (23 miles)

CIRCUITS: Tuesday and Thursday

Leave for Boone after second lunch on Friday. Total payment is $30 and includes hotel room and all meals.

Meet details:

Race times: JV girls - 10:00 am JV boys - 10:30 am. Varsity girls - 11:00. Varsity boys - 11:30.

Location: Watauga High School (300 Go Pioneers Drive, Boone, NC 28607)

Training for the weeks of Sep 1 and 8

Week of Sep 1	Mon	Tues	Wed	Thurs	Fri	Sat
Level 5	6 miles 12 x 200 @ 1600/3200 pace	4 miles 4 x strides TEAM MEETING @ TRACK	6 miles RACE @ SWAIN	5 miles Easy TEAM DINNER @ 5:30 p.m.	4 miles 4 x strides	6 miles RACE @ WCU (31 miles) BUS LEAVES @ 8 A.M.
Level 4	6 miles 12 x 200 @ 1600/3200 pace	4 miles 4 x strides TEAM MEETING @ TRACK	6 miles RACE @ SWAIN	5 miles Easy TEAM DINNER @ 5:30 p.m.	4 miles 4 x strides	6 miles RACE @ WCU (31 miles) BUS LEAVES @ 8 A.M.
Level 3	6 miles 10 x 200 @ 1600/3200 pace	3 miles 4 x strides TEAM MEETING @ TRACK	5 miles RACE @ SWAIN	4 miles Easy TEAM DINNER @ 5:30 p.m.	3 miles 4 x strides	5 miles RACE @ WCU (27 miles) BUS LEAVES @ 8 A.M.
Level 2	5 miles 8 x 200 @ 1600/3200 pace	3 miles 4 x strides TEAM MEETING @ TRACK	5 miles RACE @ SWAIN	4 miles Easy TEAM DINNER @ 5:30 p.m.	3 miles 4 x strides	5 miles RACE @ WCU (26 miles) BUS LEAVES @ 8 A.M.
Level 1	4 miles 6 x 200 @ 1600/3200 pace	3 miles 4 x strides TEAM MEETING @ TRACK	4 miles RACE @ SWAIN	3 miles Easy TEAM DINNER @ 5:30 p.m.	3 miles 4 x strides	3 miles Easy (20 miles) BUS LEAVES @ 8 A.M.

CIRCUITS: Monday and Thursday

Week of Sep 8	Mon	Tues	Wed	Thurs	Fri	Sat
Level 5	11 miles Long Run	6 miles Easy	7 miles 5 x Death Quests	5 miles Easy	8 miles 2 x 2-mile tempo (3:00 rest) 4 x 200m (200m jog)	6 miles Easy (43 miles)
Level 4	9 miles Long Run	5 miles Easy	7 miles 5 x Death Quests	4 miles Easy	8 miles 2 x 2-mile tempo (3:00 rest) 4 x 200m (200m jog)	5 miles Easy (39 miles)
Level 3	7 miles Long Run	4 miles Easy	6 miles 4 x Death Quests	4 miles Easy	7 miles 1 x 2-mile tempo (3:00 rest) 1 x 1-mile (3:00 rest) 4 x 200m (200m jog)	5 miles Easy (33 miles)
Level 2	6 miles Long Run	4 miles Easy	5 miles 4 x Death Quests	3 miles Easy	6 miles 1 x 2-mile tempo (3:00 rest) 4 x 200m (200m jog)	4 miles Easy (28 miles)
Level 1	5 miles Long Run	3 miles Easy	4 miles 3 x Death Quests	3 miles Easy	4 miles 2-mile tempo (3:00 rest) 4 x 200m (200m jog)	3 miles Easy (22 miles)

CIRCUITS: Tuesday and Thursday

Directions to Jackson Park (Hendersonville)

ADMISSION TO JACKSON PARK and BUS PARKING

Admission is free.

***Buses must enter from the south entrance.***

Please use the south entrance for bus parking.  Upon entering the park, all buses should take an immediate right turn and park in the area around the softball fields.  There is a sewer line project in the works so we have lost some of the spaces closer to the course.

Spectators should turn to the left upon entering the park from the south entrance; ample parking spaces are available.

Spectators/cars can also enter from the North entrance off of Hwy 64/Four Seasons Blvd (which becomes Martin Luther King Jr Blvd) but only if they arrive early.  Anyone arriving after 8:15 should come in from the south entrance.

Directions to the south entrance:

From Interstate 26 – take exit 53 (Upward Road). Go towards Hendersonville/Flat Rock 1.4 miles. Take right at 176 / Spartanburg Highway (major intersection at Super Ingles). Go 1.3 miles. Take right on Glover Street(there are a couple of small, brown Jackson Park signs before this turn). Go 0.7 miles into South entrance of Jackson Park (note – Glover Street is a small, residential road).

Training for the week of August 11th

Week of Aug 11	Mon	Tues	Wed	Thurs	Fri	Sat
Level 5	6 miles 12 x 200m hill (jog back recovery)	6 miles Easy	11 miles Long run	6 miles Easy	7 miles 4-5 x DEATH QUEST!!! Meet at Rec Park	6 miles (42 miles)
Level 4	6 miles 10 x 200m hill (jog back recovery)	5 miles Easy	9 miles Long run	5 miles Easy	6 miles 4-5 x DEATH QUEST!!! Meet at Rec Park	5 miles (36 miles)
Level 3	5 miles 8 x 200m hill (jog back recovery)	4 miles Easy	7 miles Long run	4 miles Easy	6 miles 4 x DEATH QUEST!!! Meet at Rec Park	4 miles (30 miles)
Level 2	5 miles 6 x 200m hill (jog back recovery)	4 miles Easy	6 miles Long run	4 miles Easy	5 miles 3-4 x DEATH QUEST!!! Meet at Rec Park	3 miles (27 miles)
Level 1	3 miles Easy	3 miles Easy	4 miles Easy	3 miles Easy	4 miles 2-3 x DEATH QUEST!!! Meet at Rec Park	OFF (17 miles)

Circuits: Tuesday and Friday

Plyometrics: Thursday

2014 SWAIN XC SCHEDULE

Date	Meet	Location
Saturday, Aug 23	WNC Cross Country Carnival	Hendersonville
Tuesday, Aug 26	Smoky Mountain HS Invite	Cullowhee – Rec Center
Wednesday, Sept 3	Swain Invitational	Bryson City - Darnell Farm
Saturday, Sept 6	WCU Invite	Cullowhee
Wednesday, Sept 17	Hiwassee Dam	Hiwassee Dam
Saturday, Sept 20	ACA/1A West Regional Preview Meet	Swannanoa
Saturday, Sept 27	High Country Classic	Boone
Wednesday, Oct 1	Hayesville Carney Classic	Hayesville - Chatuge Dam
Wednesday, Oct 15	Smoky Mountain Conference	Cherokee
Saturday, Oct 25	NCHSAA 1A West Regional	Swannanoa
Saturday, Nov 1	NCHSAA State Championship	Kernersville

    * BOLD denotes a varsity-only meet (top 7)

Updated Appletree Camp Information (July 11-12)

UPDATED Appletree Summer Camp Information

Departure Time: Friday, July 11 at 2 p.m. from Swain County High School stadium (hopefully by bus)

Return time: Saturday, July 12 at 3 p.m. at Swain County High School stadium

Camp Location: Appletree Group Camp, site C, in the Upper Nantahala region

Directions to Appletree: Take U.S. 74 west through Nantahala Gorge to the Nantahala River Launch Site. Turn left onto SR 1310 (Wayah Road). Go about 8 miles and turn right onto SR 1401 (Junaluska Rd). Go approximately 2.5 miles, and the campground entrance is on your right. (From USFS website)

WHO CAN ATTEND?: Everyone who is even thinking about running for the team this fall, even if you are not doing the summer training program with us.

What: A two-day training camp emphasizing team building, camaraderie, lots of fun activities, training basics, and yes, some running, too

Cost: $10/person (negotiable if you cannot afford)

What to Bring:

•                    Tent (the more the merrier)

•                    Sleeping bag and pillow

•                    Bug spray

•                    Running attire (including shoes)

•                    SWIMSUITS

•                    Towels and toiletries (showers on-site)

•                    Snacks

•                    Frisbee, football/soccer ball, etc.

What’s provided:

•                    Meals and drinks

•                    Good training locations

•                    Pure happiness

What’s needed (this section is for the parents):

•                    Chaperones who can take off work Friday afternoon and help us transport the athletes, cook meals, and make sure everyone has a fun and safe experience. If we could have six (6) adults willing to commit to help, that would be outstanding.

•                    Food. Lots of food. Exact numbers won’t be known until we have a head count. Ideally we’ll prepare Friday dinner ahead of time and heat it on-site, have easily put together lunches, and do a campfire breakfast after our morning run on Saturday.

•                    Equipment, namely tents, lanterns, flashlights, sleeping bags, etc, for any athletes who don’t have these already.