Winter Conditioning for the 2011 track season will officially begin when we return to school in January, but I'd like for athletes to begin integrating the "Pedestal" routine into their daily activities.  I'd also like you to increase the reps from 5-10 to 10-20 on all the pedestal moves and even more on the crunches.  I think you could easily go to 50-100 sit ups or crunches and push ups everyday even if you have to split them up a bit.  I want you to come back from the break strong and ready to go.  I also need distance runners to plan to get 15-20 miles (girls) and 20-25 miles (boys) the week after Christimas before New Year's and to plan to hit the ground running in January.  I plan for girls to be at 20-25 mpw in January and 25-30 mpw in February.  Boys will be 30-40 mpw in January and 40-50 mpw in February.  I plan to support anybody interested in running indoor track.  There will be at least one meet on February 4 at ETSU in Johnson City.

We'll be at Island Home for easy runs on Monday and Wednesday and on campus for workouts on Tuesday and Thursday.  Tuesday's workout will be a VO2 max session at interval (5k race) pace consisting of 4-6x800m.  Others will continue base building and rep work including 200m repeats at mile race pace.

We need help with concessions on Friday night and flipping seats at Neyland Stadium on Sunday or Monday.

I am also direction the Cherokee Classic meet on Saturday and even though we will not be racing, we need to come out for a team run and to help with the course during the race.  This is a good opportunity for newcomers to see the meet atmosphere.

The cross country team banquet will be held on Tuesday, January 12 at Ye Olde Steak House.  It will begin at 7:00 p.m.  Athletes meals will be provided.  Thanks to Mr. Mason, Suntrust Bank, and Mr. Bruce Smith for helping to provide for our banquet.

Region 1-AAA Championship
Daniel Boone High School
Johnson City, TN
Girls race at 1:45/Boy race at 3:15

The Boys XC team was accepted into the the Great American XC Festival's Race of Champions.  This is an honor for what may end up being one of the best XC teams in this school's history.

We will meet to run at Island Home Park on June 10 and 12 at 8:00 am and will resume weightroom workouts on June 11 at 5:30 pm. 

Team camp will be the Jim Ryun Running Camp in Colorado. Cost is $400 for the camp.  Airfare has been $177 from Nashville to Denver.

www.ryunrunning.com

Our first team run will be Monday, June 8 at 8:00 am at Island Home Park.  A physical is required before participating in summer conditioning and workouts.

Team will meet Tuesday, June 2 at 5:30 pm at the school weightroom for our first strengthening circuit session which will continue on Tuesdays and Thursdays in June until the dead period.

South-Doyle XC team members Christian Brewer, Johnson Giles, Johnathan Justice, and Rachel Wooliver helped Anthony Famiglietti celebrate his signing his new contract with Saucony.

South-Doyle XC team members Christian Brewer, Johnathan Justice, Dalton Read, Monika Rohmer, Logan Smith, Rachel Wooliver, and Kelsie Wyckoff acted as volunteers at the first annual Metro Knoxville XC Distance Clinic featuring Jack Daniels, PhD.