WITH THREE DAYS LEFT, LET'S GO OVER THOSE RULES AGAIN

Every sport has rules.  Every team has rules. It follows every coach has rules.  I make every attempt to keep rules at a minimum, keeping in mind Cross Country runners are, in general, intelligent and disciplined.  The rules I do put in place relate to safety and courtesy.

1.  Run the designated route
2.  No running with headphones
3.  Cross streets at crosswalks
4.  Don't let a teammate run alone
5.  Notify me by e-mail (stevegeo@post.harvard.edu) or text (781-367-8487) if you are unable to attend a practice or a meet.

There you have it.  The reasons for these rules are put in place because on most days you will be my responsibility between 2:30 and 4:30, something I take VERY seriously! With that out of the way . . .

Yesterday was a day off for me.  My schedule over the past three months has essentially been 6 days per week of running with Sundays off.  You are about to embark on the same schedule.  Yes, we practice on Saturdays on which no meet is scheduled. For some that schedule represents "business as usual."  For others it may seem daunting.  Since you are all at different levels of conditioning, our plans for our first three practices will vary based on your current level.  For example, some of you are quite capable of running 50 minutes at an easy pace, but it may not be realistic for others.  Those who find this a tad ambitious will make the turnaround in less than 25 minutes and return to the track where they will do conditioning drills with one of the coaches until everybody has returned. Safe, injury free running requires a gradual buildup and we want you to have that opportunity if appropriate.  Don't worry if you fall into this category.  In a few short weeks I promise you will be ready for any workout planned.

Quality over quantity (Part 1.)  One of the basic tenets of my style of coaching distance running is my tendency to favor quality workouts over what some refer to as "junk miles."  By "junk miles" I am not referring necessarily to volume, just volume miles run at less than a beneficial pace.  Following our Time Trial next week we will determine the pace at which you should be running those easy miles.  For the first two days of practice anyway, everybody will run at "conversational" pace.  That is, you are expected to be able to carry on a conversation with a teammate while running.

Quality over Quantity (Part 2.)  I've noted on several occasions that we have very talented teams.  I am ecstatic about that.  If I do my job properly, both our Boys and Girls teams will have another successful season.  However, at this point we have 22 Boys and 13 Girls on our roster.  As elated as I may be about our quality, I am hopeful we can attract more participants to our sport.  If there is one drawback in having a coach who is not at the school each day, it is in the area of recruitment.  I am asking each of you to make an effort to bring some of your classmates and friends into Cross Country.  Would I sacrifice some of our quality to increase the numbers?  Not a chance.  But if we are to be successful in the years to follow we will have to attract more kids like yourselves who are willing to put in the time and effort to succeed.  I pledge to do all I can, I'm asking you to do the same.  Thanks in advance for spreading the word!