Welcome to the 2010/2011 Track and Cross Country Page!!!!!

After a successful XC season, I hope everyone took a little bit of time off to rest and recover. January and February are very important months as far as preparing for the upcoming track season. I filled out a calendar with all of the workouts so please come by my room to get one if you do not already have it. Your performance this spring will depend on how well you prepared yourself in January and February. You cannot expect to do well if you start running in March. You will not get in shape until the season is practically over if that is the case. By building up your base and strength in Jan/Feb, you will be ready to do some quality workouts in March...and by April/May you will be able to produce some fast times.....injury free!!!!!!! 

 Upcoming important dates:

Monday, Jan 4th: Pre-season conditioning really starts. Refer to the calendar I handed out at the meeting....if you don't have one, stop by my room to get one. Every Tuesday and Thursday is lifting, Mon, Tues, Wed and Fri we will be running. The official season starts 2 months from today. It's time to start preparing!!!!!!

Monday, March 7th: First official track practice.

Please check this site DAILY for updates, schedules, workouts, training tips, etc. Perhaps you should make it a favorite on your phone......

If you need shoes/spikes/running gear Bob Roncker's Running Spot is the place to go.

Here are directions to the running spot:  http://www.runningspot.com/Directions.php

Here is contact info for the Massage Therapist that I see. Several of our runners have gone to him as well and he has helped them a great amount.

Peak Performance Sports Therapy

Neurokinetic Therapy, NeuroMuscular Therapy, Active Isolated Stretching

Andy Shetterly

The Workout at Adams Place

900 Adams Crossing

Cincinnati, Ohio 45202

Phone: 859-802-0448

Feel free to post comments to ask me questions and/or email me @:  kerry_deke@yahoo.com

Weekly Workouts 

 Photos

Workout Phases