Don't delay in scheduling your physical!  Returning runners are required to have their completed physical on file with St. Mark's before practice begins on Friday, August 15.  Failure to do so will result in your suspension from the Lake Forest Invitational.  Paper physicals are no longer being accepted by St. Mark's.  Forms must be completed online, instructions for which can be found on the Parent page of the school website.  Do not put this off until the last minute, even if you have already completed your actual physical.  If your name is not on the Athletic Director's list at 5:00 PM on Friday, August 15, you will not run at Lake Forest!    

BEFORE GOING TO ANY OF OUR CAPTAINS' RUNS, MAKE SURE YOU ARE ON THE CAPTAINS' TEXT MESSAGE DISTRIBUTION LIST.  THEIR NUMBERS ARE IN THE SEASON PACKET, LINKED BELOW.  ATTENDANCE AT THE RUNS HAS BEEN POOR SO THE CAPTAINS ARE CHANGING IT UP.

Click on the headline for info on our Captains's Runs and other great options for running with other people!  Why go it alone?

Your summer training should be centered around volume.  This means miles.  Barring significant injury or illness, which substantially disrupts your training and about which I must be informed immediately, you should all be running six days per week with the goal to reach at least 300 miles before practice begins in August.  

Weekly tempo runs, not at the expense of overall volume, should begin in July.  No pure speed work or racing of any kind.  Hills should be incorporated into your regular runs and low intensity, low volume hill repeats are ok occasionally.  Striders, as part of daily drills, are also ok.  Stretching, both static and dynamic, and core work should be part of your routine as well.     

Required