Welcomes YOU

1
2005 Surrey Cross Country DEVELOPMENT SQUAD
Welcomes YOU!
2
OUR BIGGEST GATHERING EVER!So Test yourself
against them!
IMPROVE YOUR RUNNING!
JUNIOR ATHLETES Year 7, 8, 9
INTERMEDIATE ATHLETES Year 10, 11
SENIOR ATHLETES Year 12, 13
63
28
7
Some will be better than you, some will not, but
all like YOU are talented capable of improving
your running.
3
2004 Surrey produced 3 of England's Best at
cross-country
THEY DID IT SO CAN YOU!
JG Lilly Partridge 8th in England
IG Emma Pallant 8th in England
SG Danielle Christmas 2nd in England
4
Martyn Rooney - from Surrey Cross Country to
National Track Team
PHYSIOLOGY is how you use your body. Best
athletes trust their abilities and lets things
flow. This lets them naturally race and respond.
SURREY SUCCESS FIRST, NATIONAL NEXT!
POSITIVE SELF TALK avoids doubt and should be
replaced by hope, try, Know and will but
only if you are pre- prepared.
VISUALISATION pre-program for success in
actions in the future e.g. at night think what
you will do in trying to win/progress.
5
Oct - Fastest Male Milers in Surreyfrom Surrey
Cross Country Relays, Stoke Park, Guildford.
U17 Boys Daniel Sheppard 5.00 Daniel Altendorf
5.08 Julian Anderson 5.16 Nick Farrell 5.18 Peter
Humphrey 5.18 Matt Burke 5.22 Alex Hawkins
5.24 Ben Wallis 5.32 Mohamed Mohammed
5.41 T.Sagar 5.48
U15 Boys Yusuf Chenoh 5.33 Mickey Reed 5.39 Jack
Lee 5.39 Ben Robson 5.41 Ben McDaniel
5.48 Daniel Sellman 5.51 Alex Rice 5.52 Martyn
Payne 5.59 Owen Thomas Henry Sutcliffe
6.00 Grabowski 6.02

• U13 Boys
• Elliot Woolmer 5.35
• Conor Vine 5.46
• Jonathan Burgess 5.47
• Joshua Grace 6.01
• James Tidd 6.09
• Adam Atkins 6.22
• Jack Cosson 6.26
• Robert Partridge 6.26
• Stephen knuckey 6.27
• Seb Novell 6.28

THE BEST DONT LEAVE IT TO CHANCE!
6
Oct - Fastest Female Milers in Surreyfrom Surrey
Cross Country Relays, Stoke Park, Guildford.

• U13
• Frederica Foster 5.55
• Emilia Goreka 6.08
• Georgia Peel 6.10
• Catherine Hall 6.13
• Ruth Haynes 6.21
• Bethan Hubbard 6.21
• Grace OLeary 6.23
• Armelia Folkes 6.26
• L.Morris 6.31

U15 Maddie Gunn 6.04 Sophie Hanson 6.12 Sophie
Cowper 6.17 Isabel Brunsden 6.20 Nicola Baddeley
6.21 Avril Robinson 6.23 Jo Parker 6.25 Danielle
Brewer 6.26 Yasmin Goater 6.30 Daisy
Collingridge 6.32
U17 Georgie Bruinvels 6.06 Zoe Shannon 6.15 Emma
Paton 6.19 Becky Gardner 6.25 Sinead Long
6.28 Jmaela Brooks 6.37 Jenny Honeyball 6.42 Lisa
Coates 6.45 Rosie Musgrove 6.50 Amie Reynolds 6.58
HOW WILL YOU DO TODAY AGAINST OUR STARS?
7
GETTING RACE FIT NEEDS TIME
EVENTS FOR YOU
RACE FIT - WHEN ?
W Midlands Team Year 7 Juniors, Inter Teams
needed (6 to score)
November 19th
YOU MUST PLAN AHEAD FOR SUCCESS!
Surrey Clubs Championships
January 7th
Surrey Schools Championships
February 4th
SE England Inter County Team Juniors, Inters,
Seniors 20
February 18th
County Squad Training Cross County elite 10
athletes
Monday 13th February
English Schools Surrey (elite 8)
March 25th
START THIS WEEK - YOU HAVE 12 WEEKS TO JANUARY
EVENTS!
8
WHERE TO START

• Linking short and long term goals is important,
  be they in your training, tactics or nutrition.
• The key to progressive training is to start small
  aim big and making it tougher. e.g. run faster,
  reduce recovery or increase distance of reps. DO
  YOU?
• Create a target for January/February

WHAT ARE YOUR STEPS FOR SUCCESS?
9
Improving by Smart Training Goals

• Commit yourself to regular TRAINING per week
  include 3 paces i.e Speed, Hills 3k pace
• Calculate train at your 3K training speed,
  i.e. take the average per 400m in your best
  1500m and add 4-seconds pace per 400m.
• Improve your endurance by training between
  80-100 of VO2 max work (at maximum speed).
• Include a track session for pure speed.
  Speed rate of stride x length of stride.
  Increased stride comes from increased leg
  strength. e.g. 25 metres of hopping.

IS YOUR TRAINING TOUGH ENOUGH?
10
Improving with world class thinking

• Usually a weakness is something you avoid because
  you are no good at it and do not want to be
  humiliated.
• One thing is for sure, it wont get any better by
  ignoring it. It will always be your weak link in
  the chain of total fitness.
• Many middle-distance runners, usually 800 metre
  specialists, are good sprinters but poor
  endurance runners they would avoid long
  repetitions with short recoveries.

WHAT TOUGH CHALLENGES ARE YOU AVOIDING?
11
Such thinking is not world-class thinking, it is
third-rate also-ran thinking.

• WHAT TO DO
• Choose a minuscule amount of the activity you
  dislike most
• Decide whether you want to do it daily or weekly,
  
• Keep to the new routine
• Remember that it improves each time you do it.
• WHAT IS THE WEAKNESS YOU ARE GOING TO WORK ON?

TIME TO MOVE UP A LEVEL!
12
Improving your Self Programming!

• Are you programming yourself for mediocrity or
  success?
• Leave the dreaded Comfort zone
• Believe you can reprogram and are capable of
  further success and progress
• Performance is a reflection of your goals, values
  and dreams.
• Whatever your mind can conceive
• and believe it will achieve.

BELIEVE IN YOURSELF AS WE BELIEVE IN YOU!
13
So make TODAY a FOCUS POINT!
People have all the resources they need to
succeed.
If you always do what youve always done, you
will always get what you have always got.

• You have the resources
• Use the power of the subconscious mind

Anybody can do anything.

• Copy the beliefs, mental strategy and behavior
  pattern of successful athletes

14
OVER TO YOU!
An athletes mind stretched by a new idea never
returns to its original dimensions.
ENJOY YOUR SELECTION TODAY AS ONE OF THE
BEST WHOS GOING TO GET BETTER!
15

16
(No Transcript)