2017 Moratorium (July 2nd –
July 8th)
Beginning in 2014, the UHSAA
instituted an all-sport summer moratorium in order to give families at least
one full week during the summer without practices. During this time, there can
be no practice, open gym, camp, weight training session, etc. with coaches in
any sport. This year’s moratorium is July 2-8. We encourage athletes to still
be running during this time so as continue building upon the base they have
been developing the last few weeks. Below are suggestions of how to make the
week successful.
July 2-4 Training Ideas
Keys to Success
·
Enjoy time with
family
·
Maintain good
habits (run, stretch, abs)
·
Run daily (even
if it’s just a little. Something is better than nothing)
·
Adjust
hard/easy/hill days to fit your schedule.
·
Run in the
morning to avoid the heat. Be sure to stay hydrated
·
Keep track of
your efforts (running2win.com) Team ID: T-15446140805-24
·
Call teammates to run with them!
·
Complete registermyathlete.com UHSAA eligibility
requirements (see note on back)
Monday
·
Medium day”
wherein you run a consistent effort throughout the run (35-50 minutes total)
Tues and Wednesday – Complete a “hard” and an “easy” day:
·
Race in a holiday
race OR complete a “hard day” effort
(options below)
o
10-15 min jog
followed by 2-3 x 5 min pickups 30-60 seconds faster per mile than your normal
distance run pace. Jog 5 min in between pickups. 10 min jog to finish up the
day. (35-55 min total).
o
10-15 min jog
followed by 10-15 min “threshold effort.” 10-15 min cool down. Threshold effort
should be consistent effort that should be challenging but could be held for
2-5 more minutes.
·
“Easy day”
wherein you run for normal time but at a relaxed/comfortable pace (25-50 min
total)
Thursday, Friday, and Saturday – Complete the three following runs:
o
“Hill day” (preferably after an easy/medium
day) wherein you run your normal distance/pace but go on a hilly route. (35-50
minutes total)
o
“Easy day” wherein you run normal mileage but
at a relaxed/comfortable pace (25-45 min total)
o
“Long Day”
wherein you run slightly slower than normal but add 1-2 miles/10-15 minutes to
your normal run (45-70 minutes total)
Monday, July 10th: Meet again with team at 7:00 a.m. at MMHS
Cross Country Camp: Aug 2 – Aug 4
We are again scheduled to
have Cross Country Camp at Shadow Mountain up Hobblecreek Canyon. This is a
great opportunity for athletes to spend a few days with teammates working hard
and setting goals/standards for the upcoming season. We also do some great hill
running which helps us build mental toughness. Camp attendance is not required
for Cross Country participation during the season, but it is often one of the
highlights of the year. One of the many benefits to having camp at Shadow
Mountain is that prices are affordable. The final camp cost will be determined
after the moratorium as we begin to solidify our numbers. It has usually been
approx. $60, which includes, busing, lodging, food, camp shirt, and any costs
for camp activities. Again, more detailed information, including exact times,
about camp will come as we return from moratorium.
Eligibility/Paperwork
To be eligible to compete in
any high school sports, athletes and parents need to complete the online
paperwork on registermyathlete.com. This
is both essential and urgent. In accordance with USHAA rule, athletes also need
to have a current physical on file with the school. Please complete this information ASAP. Athletes will not be allowed to attend camp
without completed paperwork. And per Nebo School District rule, athletes
who have not completed it by August 1st will not be able to continue
attending practice until it has been completed. We ask you to respect this
standard and not place coaches in a position of compromised liability by thinking
that the eligibility requirements do not apply to you. They do. Please complete
them over the next few weeks.
Change to State Policy on Physicals
The coaching staff was
recently informed that the state has changed its policy on physicals. Unfortunately,
instead of considering a physical current for up to one year after the physical
was given, the state now considers physicals “expired” at the end of each
academic year (May 31st). This is extremely frustrating. Questions
concerning the change in policy should be directed to our athletic trainer, Krista
Prusak at: krista.prusak@nebo.edu.
To help ease the change in
policy, Krista and other athletic trainers in the district, have arranged for
doctors to come and perform physicals on Wednesday, July 12th at
Spanish Fork High School (Main Gym) from 4:00-7:00 p.m. It is our understanding
that those who just completed a physical (Feb 1-May 31 2017) will receive and
updated physical for free. The cost for all others will be $20. Again, please
contact Krista with specific medical questions. All physicals from last year
are kept on file by the athletic trainer. Additionally, the coaching staff does
not have the ability to declare clearance for an athlete, especially in regard
to medical requirements.
Initial Important Dates
Parent Meeting (Tentative): July
26th @ 5 p.m. Concussion
Baseline Testing: July 27th @ 7 a.m.
Team Camp: Aug 2-4 @ Shadow
Mountain
First Race: Aug 17th
Highland Invite (Sugarhouse Park –SLC)
Pre-Region Meet: August 23rd
@ Scera Park (Orem)
Region Meet: Oct 6th
@ Scera Park (Orem)
State Meet: Oct 18
(Sugarhouse Park –SLC)
Team Sites
Team Blog: http://maplemountaintrack.blogspot.com
Team Twitter: @MMEagletrack
Team Running Log:
running2win.com (see handout for instructions on logging)
Coaches: Darrell
Wyatt (Head Coach): darrell.wyatt@nebo.edu
Rob Eastmond (Assist. Coach): robert.eastmond@nebo.edu
Brett Andrus (Assist. Coach):
brett.andrus@nebo.edu
