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Acrobat Reader installed on your computer to view a number of files on this site.  
Click here to go to the download section of Adobe's website if you do not have
Adobe Reader installed on your computer.

General Winter Track & Field Information:  See the Winter Track & Field page.

Goal Sheets:  I have made up a "Goal Sheet" for each of you to complete and
return to me. If you have questions on how to fill it out or otherwise need help,
please contact me.  Please be honest when completing the sheet. If there is one
thing I cannot stand, it is people who lie about what times they have run or how
much they have trained. Please take the completion of this sheet seriously.  I have
posted the document in two formats.  You can import the .doc file into Microsoft
Word and type it up if you'd like.  Make sure to put your computer into "overwrite"
mode by pressing the "Insert" key.

Log Sheets:  Keep track of your workouts and mileage.  Download the log sheet
and complete on a daily basis.  Keep either electronically as a Microsoft Word file or
print out and keep in a binder.

Log Books:  Log your workouts and tabulate your mileage.  The log book is set up
for the entire winter season.  Requires Microsoft Excel.

Desktop Wallpaper:  Click here to view and download.  Contact Mr. Koegel if your
screen resolution is not listed.

New Shoes:  Now is the best time to replace your training shoes.  Don't let it go
too long.  Running in beat-up, worn-out shoes is the leading cause of running
injuries.  When buying trainers and spikes, remember that it is function over
fashion.  There are a variety of different running shoes.  The training shoe you get
should be tailored to the size of your frame, the type of arch you have, and any
pronation or supination considerations you have.  It is best to try shoes on right
after you run, as your feet expand when you train.  Wear the type of socks you will
wear when you run (synthetic fibers also- no cotton socks) and your orthotics if you
wear them.  Go to the Running Company on Elm St. in Westfield.  They will give you
a 10% discount.  If you are serious about running, you should have the following:
  • Good training shoes.  It is best if you have two pairs and alternate them.  Since I
    run at least twice a day in the summer, I have four pairs that I rotate, all Asics
    Gel-Kayano.  I have been wearing Asics since I was 15.
  • Full rubber-soled spikes or flats.  Many of our meet venues do not allow you to
    wear spikes on their tracks.  You will need either a spikeless racing flat with a full
    rubber sole or a racing spike with a full-rubber sole and a recessed spike plate.  
    Make sure there is no metal or plastic on the sole.
  • Spikes with an external spike plate.  These are best for running on tracks where
    spikes are allowed to be worn.  Virtually every indoor track limits you to 1/4"
    spikes.  If you have a shoe with a recessed spike plate, these barely protrude
    past the lugs on the rubber sole.  You will get maximum grip and traction from
    1/4" spikes if you have an external spike plate.

Paperwork/Physical Forms:  These are past due.  If you have not been cleared
by the nurse, you will not be allowed to participate.

Message Board:  Please sign up for the message board (team members only).  
Click here to do so.

Window Decals:  Decals are $5 each and are available on a first-come, first-
served, "cash-and-carry" basis.  If you wish to pay by check, checks can be made
payable to SPFHS T&F/XC.  Buy one for each of your family's cars and one for your
bedroom window.  See Mr. Koegel before school in Room 121 or at practice to get
yours before they are all gone.

Nutrition and Hydration Suggestions:  Click here to read.

Hydration Hints from the Makers of Propel:  Click here to read.
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