Strider Camp success


Thank you to everyone who helped make Strider Camp #2 a huge success this past week!! We had a great turnout and learned quite a bit about nutrition, yoga, running, and how running can actually be fun!

On the first night Leslie Gourdzi came and shared with us TONS of great information for all the young runners, and as well left each kid three papers with a lot of great meal and snack ideas. After reading them I thought many others would benefit as well, so here they are:

top snacks for runners backtop snacks for runners fronteat right backeat right fronteat right page 2Eat rights page 1

AND of course…just a few snap shots!

camp 1camp 2camp 3camp 4camp 5

 

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EAST TEXAS STRIDER CAMP


TOMORROW IS THE DAY!!!

WHERE?- Letu University Campus   *Athletic Building, next to Tennis Courts)*

WHEN?- JULY 17th-20th @6pm-8pm

WHO?- KIDS ENTERING 3rd-8th grades (FROM ANY SCHOOL IN EAST TEXAS….ALL WELCOME!)

WHY?- Learning to love ATHLETICS, in a whole new way!

COST?- $40.00

WALK UPS are welcome SO ITS NOT TOO LATE!!! Just print off the registration form, or sign up when you arrive at camp!

Athletes will be monitored by: coaches from both SH and LETU, former HS runners from the area, and current HS runners…ALL ready to share their love of running and athletics to all ready to listen and learn NO, running isn’t Bad, BUT CAN BE FUN 🙂

FORM TO FILL OUT–> CAMP REGISTERATION FORM

MORE INFO ABOUT CAMP- FINAL ET STRIDER CAMP INFO

INFOR FOR WORKERS (HS AND ALUMNI):

MONDAY–>

If  you need a ride to Letu, message a teammate or coach Alford for car pooling help. We will MEET @ LETU next to the Tennis Courts @5:15, to discuss everyone roles, and get organized. WHAT TO WEAR WILL BE SENT VIA GROUP MESSAGE. Do not be late! Plan to be there till about 8:15pm (ALL OTHER DAYS WILL BE DISCUSSED AT THE CONCUSION OF DAY 1)

CAMP AGENDA for EVERYONE (Parents please do not hesitate to join at any moment, only thing we ask is that you watch, and please do not help us run the camp.

OUTLINE->

Day One- July 17th

5:30-5:45pm- Camp leaders Meet and discuss outline

5:45-6:00pm- Registration and welcome kids to camp (Games while waiting for others, and name tags and meet their teams for camp.

6:00-6:15pm- Welcome and Introductions

6:15-6:30pm- Stretch & warm up (team leaders will be discussing the activity)

6:30-6:55pm- Photo Scavenger Hunt

6:55-7:00pm- Water and discuss

7:00-7:30pm- Nutrition Talk (with Leslie Gourdzi)

7:30-8:00pm- 5 min warm up + stretch get loose + (5x 1H/1E) + 10 min cool down

Day Two- July 18th

5:30-5:45pm- Camp leaders Meet and discuss outline

5:45-6:00pm- Welcome Kids and play Games while waiting for others, and name tags and meet their teams for camp.

6:00-6:10pm- Welcome and Discuss Outline

6:10-6:20pm- Warm up 10 min + Dynamic Stretches + standing stretches

6:20-7:10pm- Yoga and Core Work exercises (With Mrs. Barnhill)

7:10-7:30pm- Head to Pool and change

7:30-8:00pm- Pool Workout (cardio focus, laps, teach treading water, running in pool, exc) (End in a challenge, for activity)

Day Three- July 19th

5:30-5:45pm- Camp leaders Meet and discuss outline

5:45-6:00pm- Welcome Kids and play Games while waiting for others, and name tags and meet their teams for camp.

6:00-6:10pm- Welcome and Discuss Outline

6:10-6:15pm- Discuss A Long Run

6:15-6:30pm- Long Run (On Letu campus 5k loop)

6:30-7:00pm- stretch/water/Talk with Team leader about their run (Team Leader will have things to talk about, and discuss with all runners in their team what they saw.)

7:00-7:15pm- Head to Pool and Change

7:15-7:45pm- Workout in Pool (focus today is Legs=Kicking and treading water)

7:45-8:00pm- Water Polo (basically ultimate Frisbee in the pool, with a ball)

Day Four- JULY 20th

5:30-5:45pm- Camp leaders Meet and discuss outline

5:45-6:00pm- Welcome Kids and play Games while waiting for others, and name tags and meet their teams for camp.

6:00-6:10pm- Welcome and Discuss Outline

6:10-6:15pm- Warm Up and Stretch as a whole

6:15-6:45pm- Form Drills and work all running form (find a hill? Or good 200 meter stretch?)

6:45-6:50pm- break

6:50-7:20pm- Motivational Talk with Local Runners (Topic TBA)

7:20-7:35pm- Warm up + Stretch + Motivational Talks with team to discuss running form exc.

7:35-7:55pm- TIMED MILE AS A WHOLE CAMP!!

7:55-8?- Camp Awards and end of camp Photo 

 

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Week of July 17th-23rd


**NOTE THIS IS STRIDER CAMP WEEK**

-ALL HS runners, who are in town are expected to be there, unless a prior connection with coach Alford has been made. Again, it is YOUR responsibility to contact Coach Alford.

-MORE INFO ON WORKING STRIDER CAMP WILL BE NEXT POST.

WEEKLY RUNS: YES, I KNOW THIS WILL BE A BUSY WEEK…PLEASE BEAR WITH ME AND TRUST ME IT WILL BE WORTH IT! 🙂

MONDAY–>

AM- Meet @SH shed @7am (will finish around 8:30 for non Panther Maker runners, others around 8 or little before.)

PM- @Letu for Strider Camp @5:15pm (discuss the week)

TUESDAY–>

AM- Meet @SH @7am (same time as above)

PM- @Letu for Strider Camp @5:30pm

WEDNESDAY–>

AM- ON YOUR OWN **Note Miles from your running programs.

PM- @Letu for Strider Camp @5:30pm

THURSDAY–>

AM- @SH @7am

PM- PM- @Letu for Strider Camp @5:15pm (to discuss awards and final day)

FRIDAY–>

POOL or ULTIMATE FRISBEE in the  AFTERNOON/EVENING   (celebrate end of camp) LOCATION TBA

SATURDAY–> @7am (Location TBA..still working on which routes to use)

 

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Week of: July 10th – 16th


MONDAY–> Meet @the Shed @7:00am Run + weights A dAY

**I will be on  Vacation from Tuesday-Saturday**

**Use Mapmyrun to find a route**

**Text Coach BY Friday on how your runs are going!!* & Make sure your logging them down!!**

-Use the group ap and get your teammates to meet up, and get your runs in! This week, is a challenge to each of you to reach out and BE A TEAM. We are looking for leaders on all levels, each day we will need someone to step up and come up with a place and time. Great Runners, don’t look for excuses of why they cant run, they look for ways to get better. YOU ARE BECOMING GREAT!

MAKE SURE YOU RUN EITHER BEFORE 8AM, OR AFTER 8PM!!!

TUESDAY–>

HS GUYS-> 4-5 MILES ON HILLS (EX: hills and trails, Meadowview, WO) + 15 min of core

HS Girls/JH-> 3-4 miles ON HILLS (EX: hills and trails, Meadowview, WO) + 15 min core

Wednesday–> (can be run anywhere for easy mileage)

HS Boys- Either OFF or 3 miles + Pool work for 30 min + weights (if you go in the morning to SH, shed should be open.) DO B DAY!!

HS Girls/ JH -> Either OFF or 3 miles + Pool work for 30 min

THURSDAY-    (Can be run @Borman, SH, WO, OR go to the TACO RUN AT MI CASITA @6:30)

HS Boys- 6-7 miles Med Effort  + 6 strides + BIG 12   (EX: Kalen @6:45 pace) (Haden @7:00 pace) (Others as you can keep under 7:30 pace)

HS girls/JH- 3-5 miles + 4 strides on grass (down =1, back = 2)

FRIDAY- (Can be run @Borman, SH, WO..)

HS Boys- 4-5 miles Relaxed + 4 strides + stretch!!

HS Girls/JH- 3-4 miles Relaxed + 4 strides + stretch!!

SATURDAY- (Long Run will be at Borman Trail @7am)

HS Guys- 6-9 miles + stretch

Kalen/Haden you have 9 miles, Do 2.5 out and back to =5, and then turn around and run to the 2 mile marker and back….CHART YOUR TIME!!

DREW/CALEB/MASON/PEYTON/Austin= do 7 miles @7:30-7:15 pace

Colton/Walker/Barnhills = do 6 miles

David/Brian = do 5 miles running non stop.

(all others do as you can)

HS Girls/JH- 3-6 miles +stretch

Annabeth/Marissa = 6 miles

Maz/Sam/Riley J/ Sam L./Jace / Jake/Cason = 5 miles

Erin/Halee/Blythe= 3 miles

(all others do as you can)

 

 

 

 

 

 

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Week of July 3-July 9th


**DONT FORGET TO BE LOGGING YOUR MILES**

**Reminder ET Strider Camp is July 17-20th from 6-8pm @ LeTu, ALL HS runners need to make all plans to try and be there!

**Make sure if you cannot attend the runs with the team you are STILL GETTING IN THE RUN SCHEDULED FOR THE DAY**

MONDAY–> Meet at the Shed IN SH @8am

Tuesday–> HAPPY JULY 4th!! ENJOY YOUR DAY OFF!!

Wednesday–> POOL WORKOUT @PT Pool @2pm

Thursday–> Thursday Meet @SH Shed

Friday–> On your own (easy run, try and get a group run if possible)

Saturday–> Long Run @7:30pm OR 7:30am (will see due to rain expected) **We will either run to breakfast @ Circle W café OR @Don Givonies (Both in WO)

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MOVIE NIGHT! This Saturday!!


Movie Night will be THIS SATURDAY NIGHT!!!!

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MOVIE CHOICES:

SPACE JAM, MCFARLAND, GOOD BURGER, EXC….(send your ideas in)

WHAT TO BRING?-

Chairs or blankets to lay/sit on outside (we will be outside!)

YOU AND YOUR FAMILY 🙂

WHAT WE WILL NEED-  (WE HAVE ALL PAPER GOODS)

POP CORN

DRINKS

2-3 GALLONS OF ICE CREAM

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Summer Running Log


Here is the chart runners need to be using to chart their miles throughout the summer, either if they didn’t get it or need a new one.

S MILAGE COUNTER FOR SUMMER 2017

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