Welcome to Laker Cross Country Camp

Our camp will teach the basics of distance running, conditioning, and proper dietary and health considerations for athletes. Coaches Aaron Andres, Jennifer Gwinnup, SLXC Staff, and several of our alumni and varsity runners will also be helping out. With your camp fee your runner is registered for our fun 3k/5k run on Friday, July 18th at 9:30am.

Dates - July 14 -18       9:00am -11:00am     SLHS/Mel Hall Cross Country Course

Ages - 4th -To be 9th Grade

Fees  - $20 for residents           $35 for non-residents            $10 for camp t-shirt

Meeting - Monday, July 14th, at 9:00am we are asking all runners and at least one parent meet in the high school gym to cover the week and to make payments.

Bad Weather - We will have camp in any kind of weather. If needed we will work in the high school or the aquatic center.

Breakfast - Please have your runner eat breakfast! Something light and nutritious.

Water - Please have your runner bring a water bottle during the week. Water is available to fill bottles. Hydration is important!

Hours - 9-11am Monday-Friday. We will start and finish in front of the aquatic center. You may pick up your runner there at 11am.

Observing - You are welcome to watch our camp, but understand we will be running throughout the campus and surrounding neighborhood.

Clothing/Shoes - Runners should have proper running attire and good conditioned running shoes. It is recommended that each runner bring an extra pair of socks. Runners may also bring a duffle bag to camp.

Swimwear/Towel - Runners should bring swimwear and a towel to camp. Camp will include water drills in the aquatic center. If your runner cannot swim or struggles with swimming alternate drills will be available.

Fun 3k/5k - Friday morning at 9:30am, Mel Hall Course, behind the high school. All camp runners are automatically registered, spectators are welcome!

Questions? Contact Aaron Andres - coacha_sl@yahoo.com

                                        

Thanks for joining our camp!

REGISTRATION FORM: CLICK HERE

This camp is run by the Spring Lake Boys and Girls coaching staffs through the Spring Lake Recreation Commission. For a complete listing of the SLRC programs, visit: http://www.springlakeschools.org/recreation-commission

SUMMER TRAINING 2014

Summer training has started, now what? There are a few things you must remember during the next two months.

#1 - GET A WATER BOTTLE - It is so important to stay hydrated during the summer months. Get a water bottle that is durable and will take a beating. The next important idea is to always fill your bottle with water and drink plenty of fluids before and after a run. It is important to replenish your body with water soon after a run. Your body needs more water in the summer. A well hydrated runner is a smart runner!!

#2 - GET GOOD RUNNING SHOES - I am no expert in what running shoes you should get, you will get that from the experts. Please do your ankles, legs, knees, and hips a favor and go to a legitimate running store and not a "jack of all sports" super store to purchase your shoes. We have different needs when getting shoes and the proper shoe will make all the difference in the experience.You should find a store in which you can take your old pair of shoes (so they can look at your wear pattern) and will help find the perfect shoe for you. A real running store will even let you run on a treadmill for free....If you need help choosing a store, ask me or a fellow runner...we know the good ones. :)

#3 - GET A RUNNING WATCH - Please note,this doesn't need to be the new, expensive, over the top, GPS, heart-rate monitored, watch! The watch simply needs to time your run. That's it. I rarely spend over $40 for a watch and I suggest you don't either. A watch should be an extension of your arm during the summer, it helps chart growth. I can tell you first hand I became a better runner when I started using my watch.

#4 - LOG YOUR RUNS AND EMAIL COACH - Whether you are new runner or a seasoned veteran, keeping a log of your time/miles is crucial to your running success. If you went strictly by time, go to mapmyrun.com and map your route to see the distance. It is your blueprint to becoming a stronger and more efficient runner. When you are done with the training, its always fun looking back at your mileage. Remember, each week starts on Monday and ends on Saturday or Sunday, email me at coacha_sl@yahoo.com with your weekly total! I will post the mileage as the summer goes on. Example is above.

#5 - HAVE FUN AND ALWAYS REMEMBER THE BIG PICTURE - Running is the greatest sport because it will reward you for the work put in. No other sport can make this promise. It really isn't a secret. Even if you struggle at first, that is okay, we all struggle! Refuse to give in and never quit! If you need to walk during a run, DO IT. If you need a day off here and there, DO IT. If you have issues and cannot decide to contact coach or a running friend, DO IT. Running begins with small steps and moves forward into bigger stages. YOU WILL GET THERE!


So there is a start to the summer training. As always, please feel free to contact me at anytime if you have any questions or concerns. The 2014 season will be the best season yet because each and everyone of you will make it so! No regrets.