We've had a great season that didn't allow for a lot of updates to the blog along the way.  You can see lots of news and photos from the season at our "Fans of the Flying Dragons" page on Facebook.  Please visit that page at https://www.facebook.com/FlyingDragonsFans .

In the coming weeks you will see here information about our winter running crew, and our spring Track & Field team which is awaiting PSAL approval.

Here's a file with our current race times.

First day of school...and 14 days until our first race!

Here's a first look at the full Cross Country team. These are the 37 who were ready to run yesterday; there are another eight or so not pictured. We have fast runners at every grade level and a good number who are trying out the sport for the first time. We have only four girls but are working to increase that number.
We started the afternoon with a team meeting to deal with paperwork and greet the newest runners, and then headed to the track at Riverbank State Park for an abbreviated track workout.  Joining us was our new Assistant Coach Bertrand Oubida. Bertrand is volunteering his time while he finishes his last year at CCNY.  He's a member of their Soccer and Track & Field teams and will be helping us with speed work.
One important decision, agreed upon by the team, was to participate in the giant Manhattan College Invitational race on Columbus Day weekend in October.  This annual race has over 9000 runners from 300 teams competing in 40 different races. We last went two years ago and had a fantastic time.

Two solid weeks

We just finished our second week of summer training with fully half the team in regular attendance.  We've welcomed seven new freshman and may have as many as ten more on the way. The new sophomores are doing well also, as are our returning veterans. In our time trials, Matt Brown has been leading the pack with a 6:01 pace in a 1.6 mile distance, and Kleant Daci with a 0:49 in the 330m final sprint at Van Cortlandt Park. 

Our practices now move to school, at 4pm, for the remainder of the season.  

A reminder: parents are invited to our upcoming Parent Meeting & Trail walk.  Details are on the Parents Info page. 

Lastly, here are some photos from our week-ending frisbee game. 

Off and running!

We had an excellent First Practice. There were 21 returning Dragons and five new freshman for a total of 26. The full team is about 50 this year. 

The freshman were Damar, Roberto, Jason, Chaeyoung, Allan, and Samantha and I'd like to welcome them and applaud their early start to the season. 

To assess the fitness of the team we did a 1.5 mile time trial on the freshman course. Matt Brown came way in front at 10:00. The rest of the top ten were, in order, Michael A, Julian, Lucian, Toby, Sam H, Sam B, Fernando, Brandon, and Boris. 

First Practice on August 19th!

First Practice is a special day where we reconnect with old friends, make new ones, and see where everyone's speed and endurance stands.  

We will be meeting at Van Cortlandt Park at the bottom of the 1 train steps at 242nd Street. We depart there at 9:00am sharp. Please be early. Click on the link below for more details.

Team Meeting Point - Van Cortlandt Park, The Bronx

If you are missing any paperwork (PSAL Sports Medical form, or Parent permission form) please bring those with you.  Bring at least the Parent Permission form and you can partially participate. The Medical Form is required before you can do any running, however.

Summer Picnic this Saturday

Current and former Flying Dragons are invited to our annual Summer Picnic this Saturday, August 3rd, at 10am.  It's a potluck event that will include a hot grill and burgers provided by Coach Henning.  New team members are especially encouraged to attend.  Contact the Coach for further details.

You can still train in the heat!

We're facing a long week of 90+ temperatures when staying still seems like the best option. Taking a week off, however will set back your summer training two weeks!  Here are some ways to keep in shape:

1. Run several shorter distances at a high pace, with long rest periods in between.

2. Find a hilltop or open space- alongside an open field, a river, or the ocean -where there is more likely to be a breeze.

3. Look for long shady runs. Central Park, Prospect Park, Van Cortlandt Park, and Riverside Park between 72nd and 125th offer you miles of shaded running trails.

4. Wear your practice shorts and a light colored top, but NO COTTON. Consider sunscreen and a hat.

5. Drink when you're thirsty but not more than that.  Much hydration advice is marketing hype.

6. Consider doing slow strength work on long stairs in a park, or even inside if you live in an apartment building.

7. If you must stay in, at least do the strength workout I gave you, but double or triple the duration. You will find the workout described here.

8. If you're a strong swimmer, do 30 minutes of laps at a high pace. It's not much of a substitute for running, but it will help.

9. The best solution is the one I follow- run at dawn! It was a comfortable 75 degrees when I hit the road at 6am this morning.

Varsity meeting

Anyone who wants to be on the varsity team this fall (the fastest 10 runners) should attend a meeting we're having on Friday.  6pm, Columbus Circle, under the globe. We'll be planning summer training.

Free Summer XC camp in Brooklyn & Queens

The PSAL will be offering its free annual Big Apple Games summer camp for Cross-Country runners again this year.  

It's a chance to get some good coaching and meet runners from all over the city.  It's being offered at Prospect Park in Brooklyn and Cunningham Park in Queens (near the end of the E,J,F trains) The camp runs July 10 to August 1, on Tuesdays, Wednesdays, and Thursdays, from 5-8pm. Drop in, or come to every session.  Details are at http://www.psal.org/articles/article-detail.aspx#22531

Lots Happening...

It may feel like summer but lots are happening this next few days:

Thursday: RACE at Van Cortlandt Park at 7pm. 6 of us will be racing, including Coach.
Monday: TRYOUT for a few of our slower Dragons. 4pm
Monday: PARENTS of incoming freshman will be at school at 5pm. Volunteers needed.
Tuesday: Incoming FRESHMAN runners will be gathering at school at 4pm. Vols needed!

NEW Runners meeting

Incoming freshman who want to learn more about the Flying Dragons are invited to come by school on Tuesday, June 25th at 4pm.

The coach and some team members will be there to answer your questions, and you can get all the required forms. 

Next fall's team takes shape

We have just finished our in-school recruiting push and I can report the makeup of next fall's Cross-Country team:

8 seniors
9 juniors
18 sophomores
and perhaps 12 freshman will join us in August.

I'm thrilled to have such a large and diverse group of young runners to work with. You inspire me every day!