Training Week: Session One will be limited to 85 Athletes/ Session II will be limited to 150.
Training will be based on individual experience. Our goal is a motivating and meaningful camp without injuries or over training. Camp will include two-a- day runs, optional pool workout, circuits, plyometrics and daily strength training. Runs will be over the VT Cross Country course, Jefferson National Forest, surrounding VT trails and the VT Track & Field facility, identical to the track used in the 1996 Olympic Games in Atlanta. There will be free time to rest, play volleyball, ultimate, or just talk to new friends. Plus group activities like river tubing and hikes into the Cascades.
Sample Day 1
Camp Arrival 12:00-3:30 PM
Check In
3:45 Easy informal Run
5:30 Dinner @ Dietrick Dining Hall (remember wrist band)
6:30 Academy Orientation: introduce staff and information about camp. Goal Setting and goals for camp discussed.
7:00 Meet with group leaders
7:30: Coach Rap session: informational meeting
7:30: Free time for athletes: meet new people go watch FIREWORKS by town.
10:30 in dorm rooms: quiet for the evening
11:00 Lights out
Sample Day 2
7:00 AM WAKE UP
7:30 AM meet for active warm-up at Track
Active warm-up led by 2 x Olympian Alexis Sharangabo
7:45 morning run
8:15 proper stretching led by 2 x NCAA National Champion at 1500 meters and U.S. X-C team member Mary Jayne Harrelson (bring stretch rope to morning run given to you at registration).
8:45 Breakfast @ Dietrick Dining Hall
10:30-11:30 MORNING WORKSHOP: Nutrition for endurance athletes and performance: led by VT professor Christina McIntyre (held at Donaldson Brown Auditorium). Christina has run over 20 marathons and competed in one of the most challenging athletic events (twice), the Hawaii Ironman Triathlon (Over 2 miles of Ocean swimming then onto a bike for 112 miles and then run 26.2 miles!!). Christina will help our campers understand how proper nutrition can help their athletic performance.
DURING WEEK: Other morning workshops:
- The training secrets of being Great by Alexis and MJ Harrelson. An olympian and double NCAA national champ will go over his and her training in high school, college, and currently as a professional runner.(Wednesday)
- Injury prevention and cross training with VT X-C coach Ben Thomas and Athletic Trainer Amy Davis, includes daily prevention drills and demonstrations that athletes will partake in (Tuesday)
- 4xmile relay 2 boys, 2 girls on cross country course with "entertainment" (Friday)
- Hiking and water tubing
11:30- 1:00: Eat Lunch and free time
1:00-3:00 AFTERNOON WORKSHOP AND RUN (Tuesday and Thursday)
Each athlete will get to choose the activity they want to learn more about and participate in (2 per day on Tues and Thurs).
1:00 Run
1:40 Go to session athlete chooses
1:45-2:15 SESSION (A-H)
2:30-3:00 SESSION II (A-H)
A- Circuit Training
B- Pool Workout (this doesn't involve much swimming but it is tough)
C- Plyomeric Drills
E- Short interval session (100 meter circuits, hills)
F- Running drills
G- Steeple chase
H- racing strategy
Wednesday: NEW RIVER TRAIL RUN and picnic afterwards
3:00-7:00: free time or individual consultation. Sleep, Volleyball, Tennis, basketball, frisbee or Ultimate, hang out with new friends. Make sure to eat dinner during this time. Some time during camp each camp participant will meet with group of camp counselors and coaches for an individual consultation. Consultation involves running form, ind. goals, and questions that camper may have. Each consultation is 10 minutes long.
4:30-6:30 Dinner
7:00 Evening Activities: Recruiting and concerns about choosing the right college: Round table discussion: Speakers Ann McGranahan (Villanova), Mary Jayne Harreslson (Appalachian State), James DeMarco (South Dakota State, Div. II), Alexis Sharangabo (Brevard: NAIA), Ben Thomas (Coach at Virginia Tech), JJ White (Stanford), Aaron and Beth Saft (NC State)
Other evening activities during camp:
- Sports Pychology and running technology: choosing the correct shoe, GPS Watches, running w/ sunglasses, etc...(Tuesday)
- Choosing a College: see above (Wednesday)
- Talent Show (Thursday)
- CAMP SLIDE SHOW
9:00 Coaches Daily Rap Session: discuss topics of the day, camp schedule and activities, share knowledge and ideas, etc.
10:30 In Dorms and quiet
11:00 Lights out