Head Coach
Rusty McCrea

Assistant Coach
Brice Roncace

Assistant Coach
Elizabeth Law

Welcome to Meridian High School Cross Coutry website

 

Warpath Quote of the Week

Great Article about the benifits of hard aerobic activity on the body 

The more miles people run, the less likely they are to develop heart disease or have strokes, Williams has found. The health improvements continue up to about 50 miles a week of running, roughly eight hours. Williams, for the record, runs about 35 miles a week.

Read more: http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2010/02/01/MNFC1BID8F.DTL&type=health#ixzz0eP7JK35o

 

I decided to keep this up as well, since it motivates me so much.

 

"Here is the bottom line with why Lukas is successful: he works hard. Period. If someone out there is looking for a way to be a successful runner and they look to Lukas for an example, the answer is not in one given day or one given workout. He lives the sport. He workouts relentlessly. Some days he works out three times. It is a 365 day commitment. Even if he is resting, he is only resting in order to be able to recovery to do more work.

At Foot Locker the kids have an ice cream sundae bar after the race, but he wouldn’t eat it, even after the race. After state he treated himself with a high fiber pseudo pop tart. If someone out there is thinking the only reason Lukas is successful is because of his talent they are making excuses. Lukas is quite talented, but as talented as he is he is even more dedicated."

Quote from John O'Malley on Lukas Verzbicas click quote to read the entire article, it is worth the read!

 Warpath Weekend Workouts

Sat-Sun- try to run at least one hour one of these days on your own

Monday- either Hills- do one more than last week, or 50 minutes.  get with someone on the team, I'll be at my cabin.  Have a great weekend, and you guys rock!

 

 

RUN LIKE THE DICKENS

 

Rusty McCrea's Phone #- 208-968-3141

email:  mccrea.russell@meridianschools.org

 __________________________

 

Maps To Runs away from the School

 The link below acutally has directions to all the places we will meet to run this summer.  Just look on the left hand side of the screen for the location, click on it and that will be where we will run.  The blue lines are directions to that location from MHS.  Hopefully it is not too confusing.

 Map to runs away from the school.  There are three Bardenay, Peregrine Elementary, and Camel's Back Park

BardaNay Eagle

Map to Camp/Home Course

Map To Camp

Home Course Map

 Warrior Mountain Classic Course Map

physical form 

UserFiles/File/SPORTS___PHYSICAL___MAKE_up_flyer1[2][1].doc

 

 

 

 

 

 

08/29/2009
Jimmy Driscoll:
Bishop Kelly High School (map)
09/04/2009
Caldwell Twilight: Caldwell High School (map)
09/12/2009
09/19/2009
09/26/2009
Bob Firman Invitational:
Eagle Island State Park, Eagle (map)
10/01/2009
Gary Ward Invitational:
Lakeview Park, Nampa (map)
10/10/2009
Oxford Classic
Bend, Oregon (map)
10/14/2009
West Park Open:
West Park, Nampa (map)
10/23/2009
District 3 5A Meet:
Eagle Island, Eagle (map)
10/31/2009
Idaho State Meet,
Coeur d'Alene (map)

Every runner is at a different level, and needs specific training based upon their strengths and fitness level.

Generally we follow a one hard day, one moderate day, one easy day model.

Easy days should be very easy, and the other days should never be at 100%.

I believe in leaving something for race day. Practice is not the time to prove how great you are!!

Other things that are important in becoming a better runner is a long weekend run (about 20% of your total weekly volume) and as many crunches, pushups, and pull-ups as you can do.

It is the small things that no one likes to do that will make you better than your competition.

The goal is to do 100 pushups and 200 crunches a night.

Rusty McCrea: Head Coach  

© Meridian High School Cross Country Team
site developed by Visual String