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First off, I’d like to start off by saying thank you. You guys reaching out to me shows just how passionate of a squad you all are. My time at Barker began a tradition of success, and I’m glad to see that even though I have left, the team still wants that championship atmosphere. This is all on you, your desire, your work ethic, and I am proud of you for seeking how to achieve the next level. Because of you, Barker will continue to be the dominant powerhouse in New York State small schooldistance running.

I’d like to start off by saying what this summer program is and isn’t. This IS a supplement to help you improve on what you think may be missing from your normal training. This IS NOT a replacement to your normal training. I am NOT your coach, but instead am simply a runner who can speak for the small changes that helped me make the leap from high schoolto D1 cross country. Anything and everything I do goes first through Mr. D. If you do not trust in him or the training he assigns, I have no reason to help you with your training. At my time running at UB, the number one rule I learned is to trust in your training. Doubting the training lowers your desire to perform, loses respect of the sport, and ultimately crushes your potential to be great.

I am not guaranteeing success. Nothing is perfect and …show more content…
Everybody usually likes to talk about how many miles they got in last week. While working for some, I don’t believe mile assignments are the best way to train when trying to start up summer training. Doing miles, you can either push too hard to finish quickly, or suffer for a long time when your body clearly needs rest. Minutes allows you to run according to feel. If you feel good, you can push for 30 minutes. If your body is exhausted, then run a slow jog for 30 minutes. Not every day should be a slow jog, but it is important to measure yourself and be honest as to whether you need a recovery run or if you feel lazy (and trust me, they feel the

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