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Cross Country

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 2020 XC Pre-Season is hitting its stride!


IMPORTANT NOTE: 
XC is a SIX MONTH (June-November) sport this year!  While the summer months are voluntary in terms of no mandatory practices, you need to run over the summer in order to be successful in the fall.  Also, in the event that we are forced to make cuts due to Covid-19 social distancing restrictions (tbd), the effort you put into your summer training will become a factor.  So keep in touch with your coach through Remind, both to be recognized for your summer conditioning efforts and so you receive the appropriate feedback to minimize the potential for injuries.

Phase 1 Training Plan (first 3 weeks of your summer training): run 3-5 days per week for 30-45 minutes each @E (conversational) pace, ending the last min of each run @Tempo pace.  Then 1 day each week @E for 45-60 minutes (note purposefully minutes, not miles), preferably on softer surface (eg, the trails at WH Rez).  At least 1 day each week off (no running).  No weekly limit on cross training (bike, swim, hike, walk, weights, stretching, core, etc.).

Phase 2 Training Plan (ONLY IF you have followed Phase 1 for 3 consecutive weeks): same as above, except 1) gradually increase weekly Long Run to 60-90 minutes each, and 2) end 2-3 Easy runs each week with 6-8 striders.  Also, form and maintain regular running partners, cohorts of 10 max, to minimize exposure and contact tracing.

Phase 3 (ONLY IF you have followed Phases 1 & 2 for six consecutive weeks):  same as above, but 1-2 times per week substitute an E run with one of the following R runs: 8x200 with full recovery in-between; 4x400 with full recovery in-between; or run up Arrowhead while walking back down to recover.  Do not worry about hitting a precise R pace (like we do in season), just run by feel (90% effort, only say a few words).  Make sure to stretch and include 1-2 mile warm up before and cool down after

Coaches are permitted to run with student athletes starting on July 6th.  Drop-in Runs for those in Phase 1 & 2 on Mondays at 6:30PM (originating at the large parking lot off Tom Lin Rd BEHIND MKMS), and Wednesdays at 5:30PM @JWMS for those in Phase 3.  Note: to minimize your exposure to larger crowds, pls avoid the P&R Fun Runs this summer.

Social Distancing Basics:
1. Stay home if you know you have been exposed to someone with the virus OR if you are not feeling well (particularly if you have a fever)
2. Always stay six feet apart from non-family members
3. Wear a mask when not running
4. No spitting, cover your cough/sneeze, minimize shouting
5. Wash your hands thoroughly before and after your workout
6. BYOH (bring your own hydration/water bottle)



2020 NHS MALE SCHOLAR ATHLETE

We all strive to be well balanced student-athletes, but only one can be the top scholar of the graduating senior class.  

This year, that honor - among ALL the (boys) sports teams across the entire NHS community - belongs to…

JOE BOHLKE!!  

 

A huge congrats to Joe for a huge accomplishment.  We are so proud of you for winning this most prestigious award.

 2020 CCC Schedule

(Boys race first)

When

Who

Where

Tues, Sep-15

Rocky Hill

Bulkeley Colt Park

Tues, Sep-22

Hartford Public, Bloomfield

John Wallace Middle School

Tues, Oct-6

Windsor

New Britain Stanley Quarter

Tues, Oct-13

Wethersfield

John Wallace Middle School

 

 28 Earn High Honors In Season for 2019!

Congrats to the following student athletes for earning High Honors during our 2019 XC season

Lily 

Jordan

Kyle Saindon

Justin Tran

James Vendetti

Kristijan Zvonarek

Michael Bohlke

Jonah Borrup

Alexandra Daha

Zachary Liebl

Marc Pantano

Carissa Toth

Luke Brown

JT 

Drozd

Sam Geisler

Jacob Gionfriddo

Avery Guion

William Le

Areeb Masood

Tayler Rainville

Eli Roberts

Aaron Schneider

Joseph Bohlke

Alan Chow

Andriy Grynyk

Kyle Tinker-Palaia

Serhiy Demyanov

Logan Dumas

Kerry Zvonarek

All Conference 2019

Congrats to Sam, Mike, Joe and Serhiy!!

All State 2019

Congrats to Sam and Mike!

New England Regional Championship

Congrats to Mike for placing 23rd at the Open, thereby earning an invite to New England's --- and for earning All Herald honors for the fall season.
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