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2009 Mahwah Youth Cross Country
Please feel free to email me with any questions you may have at pcjrrun@att.net or call me at (862) 881-2216. |
2009 Mahwah Youth Cross Country
Welcome everyone to the 2009 Mahwah Youth Cross Country program. We are looking forward to build up the program in our sixth year of existence as one of the premiere youth programs in the state. I will be meeting with all parents & kids on Tuesday, September 8th @ 7:00pm at a place to be determined, with the first day of practice on Wednesday Sept 9th at the Mahwah High School Track & Field.
The practice schedule will be as follows. All Wednesday Practices will be at Mahwah High School Track from 5:00 to 6:00 pm.
All Saturday Practices will be held at the following locations around Mahwah from 10:30 am – 11:30 am:
Ramapo Reservation Sept 12th, Sept 26th, Oct 10th
The meet schedule, all on Sundays at Mahwah High School are as follows:
Sept 20th, Oct 4th, Oct 18th
The first race begins at 12:00 with the last race finishing up at 2:00 pm. All runners should show up by 11:30 am so as to get their race numbers and warm up properly. As in previous years, I am asking all runners to help out during the meet as watchers to help the other kids go in the right direction.
Boys & Girls will be running together in each age group but will be scored seperately. Whatever age you child turns in 2009 is the age group they run in. eg. if your child turns 9, 11 or 13 in 2009 they run in that age group!
The race distances for each age group are as follows:
7-8 year olds 1,500 meters, 9-10 & 11-12 year olds 3,000 meters, 13-14 year olds 4,000 meters
We will be having an end of the year pizza party after the Bergen County Meet of Champs High School Race in Darlington County Park at Jersey Boys Pizzarea on Rt 17 South in Mahwah. Please feel free to email me with any questions you may have at pcjrrun@att.net or call me at (862) 881-2216.
As in track practices, bathrooms are closed and please bring your own water. Practices will be called only in the event of a major downpour/lightning. Meets will be held in the rain but will be held up if there is lightning. The meets this year will have more athletes in each race as this program grows and we forward to your participation.
Below is the recommened training schedule for all runners to do over the summer. It is meant as a guide and not mandatory but unlike track & field, all kids need to be in some sort of shape since the first meet is within the first two weeks of practice and races are run on grass & dirt and require alot more effort to finish. Any questions feel free to contact me at pcjrrun@att.net or call me 862-881-2216.
Thanks!
Coach Pete Cassotis
Mahwah Youth Cross Country Commissioner
Summer Training Schedule
Beginning this week of July 7th, I am asking all kids to run 10-20 minutes non-stop three days per week. Speed is not important however running non-stop is. If you are still playing team sports or on the swimming team remember that you can cut down the workouts to 1-2 days per week. The younger kids should go to the 10 minute side and the older one should go up to 20 minutes for each workout on the week of July 21st.
The week of July 28th, everyone should increase their running to 15-25 minutes, non-stop still only 3 days per week. Speed again is not important, endurance is and getting use to running non-stop is also important. The 7-10 year olds should be toward the 15 minute range and the 11-14 year olds are to be toward the 25 minute range. Do not have them run on back to back days as they will need time to recover.
Beginning the week of August 11th, all running should be in full swing 7-8 year olds 15-20 minutes, 9-12 year olds 20-25 minutes, and 13-14 year olds from 20-30 minutes three days per week. During this time speed now gets put into their runs which are non-stop but they should be going full speed 1-2 minute in stretches at least twice per each workout. The younger kids going 1 minute and the older ones going 2 minutes long. Again endurance is the key, but they need to get use to some speed to make them better runners.
If anyone has any questions, feel free to drop me a line or you can reach me at 862-881-2216.
See you on September 8th!
Thanks
Coach Pete Cassotis
Mahwah Youth Cross Country Commissioner