July 11th
11:00-3:00pm ~ Check in and pick up parking passes for vehicles staying on campus.
3:30pm ~ Active warm-up, easy, informal run and stretch - Dynamic warm-up routine - After run do core work - Rope stretch
5:15pm ~ Meet in assigned groups
5:30pm ~ Dinner at Dietrick Dining Hall (Remember food card)
6:30pm ~ Academy Orientation: introduce staff and get information about camp. Discuss camp objectives. Set goals and discuss goal setting.
7:30pm ~ meet with group leaders and your assigned team ICE BREAKERS with assigned group leader CAMP ACTIVITY * wear workout clothing*
9:00-10:00pm ~ Counselor/Athlete meeting: write in log books/summarize the day Free Time; Camp Store Open: campers are able to purchase drinks and snacks
9:00-10:00pm ~ Athletic Trainer (Ashton) available in lobby
10:10pm – Coach meeting 10:30pm ~ in dorm rooms: quiet for the evening
11:00pm ~ Lights out, long day tomorrow
July 12th
7:00am ~ WAKE UP
7:15am ~ meet for active warm-up
7:25am ~ Morning run 20-30 minutes or yoga/ pilates (yoga with Kerri) * CORE ROUTINE - hurdle drills/ abs/ arms/ med ball - Rope stretch
8:30-9:30am ~ Breakfast at Dietrick Dining Hall (bring meal cards)
10:20am ~ Meet at the drill field for Group Exercise 10:30-11:00am ~ GROUPS 1, 2, 3 Race starts and plyo metrics ~ GROUPS 4, 5, 6, 10A speed and ladder drills with VT Coach Ben Thomas ~ GROUPS 7, 8, 9, 10B Form drills with sprint coach Jacob Swinton
11:05am-11:35am ~ GROUPS 7, 8, 9, 10B race starts and plyometrics ~ GROUPS 1, 2, 3 speed and ladder drills with VT Coach Ben Thomas ~ GROUPS 4, 5, 6, 10A Form drills with sprint coach Jacob Swinton
11:40-12:10pm ~ GROUPS 4, 5, 6, 10A go to race starts and plyometrics ~ GROUPS 7, 8, 9, 10B speed and ladder drills with VT Coach Ben Thomas ~ GROUPS 1, 2, 3 Form drills with sprint coach Jacob Swinton
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10:05am ~ go to Weight Club/University Mall 10:30-11:00am ~ GROUPS 11, 12, 13 go to spin class ~ GROUPS 14, 15, 16, 20A go to strength/ pilates class ~ GROUPS 17, 18, 19, 20B running form, foot analysis and choosing the correct shoe
11:05am-11:35am ~ GROUPS 17, 18, 19, 20A go to spin class ~ GROUPS 11, 12, 13 go to strength/ pilates class ~ GROUPS 14, 15, 16, 20B running form, foot analysis and choosing the correct shoe
11:40-12:10pm ~ GROUPS 14, 15, 16, 20A go to spin class ~ GROUPS 17, 18, 19, 20B go to strength/ pilates yoga class ~ GROUPS 11, 12, 13 running form, foot analysis and choosing the correct shoe
12:10-3:00pm ~ Eat Lunch (ends at 1:30) and free time
2:00-4:00pm ~ Pool optional: x-train workout – limited to 60 campers each hour – 1st priority given to athletes at camp who are not able to run. Sign up with your camp counselor.
4:30-5:30pm ~ Afternoon Run – cross country course
5:30-6:30pm ~ Dinner at Dietrick Dining hall
7:00pm ~ SPEAKER: Nutrition and Performance – Dr. Kathleen Poole will discuss the role food plays in endurance activity. She will focus on how food can enhance recovery from workouts and how your food choices can decide how good you can be. Located at 130 Hahn North.
8:30-10:00pm ~ Counselor/Athlete meeting: write in log books/summarize the day then free time; Camp Store Open: campers are able to purchase drinks and snacks
9:00-10:00pm ~ Athletic Trainer available in lobby (Ashton)
10:30PM ~ in dorm rooms: quiet for the evening
11:00PM ~ Lights out, long day tomorrow
July 13th
7:30am ~ WAKE UP
8:00am ~ Board buses.
8:30am ~ Morning run: Mountain Lake Hill run – 2.5 miles, 4 mile and 6.2 (10K) mile option – all uphill. Can be a timed run or you can run easy. The top ten boys and girls in the 10K hill run will be given a small award.
10:30am ~ Eat lunch at Mt. Lake Resort.
12 noon ~ Hang out at Mt. Lake then head to the Cascades for a hike. (also can take a dip in the cold water at the waterfall). 12:30-3:00pm – hike the Cascades (also can take a dip in the cold water at the waterfall).
3:00pm ~ Leave for Virginia Tech 4:15pm ~ optional run (20-30 minute run) or free time
5:30-6:30pm ~ Dinner at Dietrick Dining Hall (bring meal cards)
7:00pm: CHOOSE ONE FROM EACH SESSION (each session is 40 min): Located at Derring 3081, 3083, 3092 Session 1 ~ Injury Prevention and Nutrition deficiencies: Physical therapist TJ Stites, Dr. Rob Tupper (Podiatrist), Dr. Kathleen Poole Session 1 ~ Racing Tactics (Derring 3083) Coach Paul Spangler Session 1 ~ The story of Mary Jane Harrelson (now Reeves) – From Walk on to NCAA National Champion Session 2 ~ Women’s Running (Derring 3083) All women panel – Coach MJ Harrelson, Dr. Kathleen Poole, and female collegians Session 2 ~ Going to college – How to be successful in college (what college is like, academics, time management, roommates, staying fit) (Derring 3092) Coach Esposito, VT Triathlon club president Justin Morrison, counselors Session 2 ~ Life Style Choices that greatly influence success in distance running Coach and Dr. Finn Pincus
8:30-9:20pm PANEL DISCUSSION - HARPER HALL– Optional: Any questions you have and information on running in college – college coaches- Roanoke College Coach Finn Pincus, University of Virginia coach Mary Jane Harrelson, High Point Coach Mike Esposito, VMI Coach Paul Spangler, VT coach Ben Thomas
9:00-10:00pm ~ Counselor/Athlete meeting: write in log books/summarize the day Free Time; Camp Store Open: campers are able to purchase drinks and snacks
9:00-10:00pm ~ Athletic Trainer available in lobby (Ashton)
10:30pm ~ In Dorms and quiet
11:00pm ~ Lights out
July 14th
7:00am ~ WAKE UP
7:30am ~ meet for active warm-up
7:45am ~ Morning run 20-40 minutes or yoga/ pilates (yoga with Kerri) · Stretching – rope stretching · med ball · hurdle drills
8:45am ~ Breakfast at Dietrick Dining Hall (bring meal cards)
10:10am ~ go to Weight Club/University Mall 10:30-11:00am ~ GROUPS 1, 2, 3 go to spin class ~ GROUPS 4, 5, 6, 10A go to strength/ pilates class ~ GROUPS 7, 8, 9, 10B running form, foot analysis and choosing the correct shoe
11:05am-11:35am ~ GROUPS 7, 8, 9, 10Bgo to spin class ~ GROUPS 1, 2, 3 go to strength/ pilates class ~ GROUPS 4, 5, 6, running form, foot analysis and choosing the correct shoe
11:40-12:10pm ~ GROUPS 4, 5, 6, 10Ago to spin class ~ GROUPS 7, 8, 9, 10B go to strength/ pilates class ~ GROUPS 1, 2, 3 running form, foot analysis and choosing the correct shoe
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10:20am ~ Meet at the pool or drill field for Group Exercise
10:30-11:00am ~ GROUPS 11, 12, 13 to race starts and plyometrics ~ GROUPS 14, 15, 16, 20A speed and ladder drills with VT Coach Ben Thomas ~ GROUPS 17, 18, 19, 20B Form drills with sprint coach Jacob Swinton
11:05am-11:35am ~ GROUPS 17, 18, 19, 20B to race starts and plyometrics ~ GROUPS 11, 12, 13 speed and ladder drills with VT Coach Ben Thomas ~ GROUPS 14, 15, 16, 20A Form drills with sprint coach Jacob Swinton
11:40-12:10pm ~ GROUPS 14, 15, 16, 20A to race starts and plyometrics ~ GROUPS 17, 18, 19, 20B speed and ladder drills with VT Coach Ben Thomas ~ GROUPS 11, 12, 13 Form drills with sprint coach Jacob Swinton
12:10-3:00pm ~ Eat Lunch (ends at 1:30) and free time
3:15pm ~ meet to go to lecture
3:30-4:30pm ~ SPEAKER: Learn to Commit: the story of the Ft. Collins boys team – from the 13th at state to 4th in the nation. Speaker: Phil Latter -130 Hahn North
4:30-5:30pm ~ Afternoon Run- Stadium, bike trail run
5:30-6:30pm ~ Dinner at Dietrick Dining hall
7:00-8:00pm ~ swimming pool open – including diving boards
8:00pm-9:00pm ~ OPTIONAL talk – FLOW – by Phil Latter – this talk was very popular last year so we will have a FLOW encore this year. HARPER HALL
8:00-10:00pm ~ Counselor/Athlete meeting: write in log books/summarize the day Free Time; Camp Store Open: campers are able to purchase drinks and snacks
9:00-10:00pm ~ Athletic Trainer available (Ashton)
10:30pm ~ in dorm rooms: quiet for the evening
11:00pm ~ Lights out
July 15th
7:00 am ~ WAKE UP
7:30am ~ Board buses for Pandapas Pond
Active warm-up
8:15am ~ Morning long run: Beauty loop via May Apple: 10 miles, Snake Root: 6.5 miles, May Apple loop for beginners: 4-5 miles – breakfast snacks
11:00am ~ Shower and Eat lunch
1:00-5:00pm ~ Depart for Claytor Lake – swimming, beach, volleyball, fun, fun , fun! 4pm - Trail run for those needing extra mileage (3-4 miles) at Claytor Lake
5:30- 8:00pm ~ PIZZA PARTY AND ICE CREAM EXTRAVAGANZA Free time or individual consultation. Sleep, Volleyball, Basketball, Frisbee or Ultimate; hang out with new friends. *Good time for Individual Consultations (if have not done so). At some time during the week each camp participant will meet with camp counselors and coaches for an individual consultation. Consultation involves running form, individual goals, and questions that camper may have.
8:00pm ~ End of camp meeting
8:20-9:30pm: TALENT SHOW 8:20pm-9:30pm
9:30-10:00pm: Optional talk ~ The ingredients to be successful in running (main lobby) Coach James DeMarco
9:30-11:00pm ~ Counselor/Athlete meeting: write in log books/summarize the day Free Time; Camp Store Open: campers are able to purchase drinks and snacks
9:00-10:00pm ~ Athletic Trainer available (Ashton)
12:30 am ~ In room and lights out. Last night so you can stay up a little later.
July 16th
7:00am ~ WAKE UP
7:30am ~ Meet for active warm-up
Active warm-up
7:45am ~ pre-race warm-up, goofy relay
8:45am ~ Breakfast at Dietrick Dining Hall After breakfast pack everything up.
We hope you had a great time! Say goodbyes and have a great x-c season!