New Assistant Coach

I have good news and bad news to share with the team. Coach Wargo accepted a teaching position at Xavier High School in Middletown. This is a great opportunity for her to begin her teaching career, Xavier is a very good high school. Unfortunately, this job would make it difficult for Coach Wargo to attend our practices and meets. Therefore, she has resigned from coach with us here at Pomperaug. Although she was only with us for a year, she made an immediate impact on the team with her enthusiasm and desire for everybody to succeed. We will miss all that she added to the team. I would like to wish her good luck at her new job at Xavier High School.

Fortunately our search for a new assistant wasn't difficult, as we are able to add another experienced coach to our staff. Mr. Szymanski accepted the offer to be our new assistant coach for the upcoming season. Actually, I can't necessarily say he is a new assistant coach, since he was the first assistant coach for the Pomperaug Cross Country program and coached the team for six seasons. During his time with the team, he helped coach the team to three state championships (two girls championships in 1988 and 1989 and one boys championship in 1993). I know that his expertise and experience will help us have a successful season this year. I look forward to working with Coach Szymanski.

July 17 and 19 Runs

On Thursday, we'll be running at the Audubon park in South Britain at 6PM. On Saturday, we'll be at the Bridal Trail in Southford at 9AM. Be sure to bring plenty of water, since it will be hot and humid.

Directions to Audubon: Take route 172 in Southbury. At the South Britain General Store, turn onto East Flat Hill Rd. About 1/4 of a mile down the road on your left is the Audubon park. The parking lot is right by the entrance. (address for directions: 185 East Flat Hill Road, Southbury, CT 06488)

Directions to Bridal Trail: The entrance to the trail is just off of route 188 in Southford near the intersection with route 67. To get there from the High School, take route 188 south towards Oxford. About 2 miles down the road, you will pass a fire house on the left. Soon after that, there is the entrance to the trail on the left. It is next to a garage. You cannot park in the garage parking lot, but there is a small lot for the bridal trail. (coordinates for directions, I can't find an address: 41.467111,-73.16269)

Summer Training

Good Morning! I hope that you are all having a nice summer vacation. Despite the fact that it is early July, our season begins in eight weeks. That means that you should begin training if you want to be in top shape when the season arrives.

During this time of the year, your focus should be on building up your endurance. Here are some basic guidelines to follow as you begin your training:

• Depending on your goals for the season, you should be aiming for 20 to 50 miles a week by the end of August. Most of you should be around 25-30 miles a week.
• If you have not been running for a while, begin with running every other day to avoid injuries. As your body adjusts to the training, start adding runs throughout the week.
  
• You should never increase your mileage by more than 10% from one week to the next.
• You should have one long run a week. If you are just starting, it may only be a mile longer than your other runs. Ultimatley your long run should not be more than 20% of your overall mileage for the week.
• Your pace should be comfortable enough that you can carry on a conversation, but not so slow that you don't feel like you are working.
• Trust your body, you cannot run well everyday. It is all right if you aren't having your best run every day.
• The best times to run in the summer heat is either in the morning (cooler but more humid) or the evening (warmer but less humid).
• The best way to beat the heat is to stay hydrated. Be sure to bring water for after your runs and make sure that you are drinking throughout the day.
  

A group of us runners will be meeing on Tuesdays, Thursdays, and Saturdays starting July 8th. This Tuesday and Thursday, we'll meet at the Audubon Park in South Britain at 6PM. On Saturday, we'll meet at the Bridal Trail in Southford at 9AM.

I am open to suggestions other than the Audubon and Bridal trails. Hopefully we can find more places in Middlebury and Southbury to run. If you know of any good trails to run on that are nearby, please let me know.

These runs are optional, but I have found that it is easier to run with people than by yourself. Anybody is welcome to join us, they do not need to be members of the cross country team, or even students in order to run with us. Parents, brothers, sisters, and friends are welcome to join us. There will be a variety of paces, so that you can always find somebody to run with. I look forward to seeing you out on the trails.

Directions to Audubon: Take route 172 in Southbury. At the South Britain General Store, turn onto East Flat Hill Rd. About 1/4 of a mile down the road on your left is the Audubon park. The parking lot is right by the entrance.

Directions to Bridal Trail: The entrance to the trail is just off of route 188 in Southford near the intersection with route 67. To get there from the High School, take route 188 south towards Oxford. About 2 miles down the road, you will pass a fire house on the left. Soon after that, there is the entrance to the trail on the left. It is next to a garage. You cannot park in the garage parking lot, but there is a small lot for the bridal trail.