Reminder: Sunday 10/9 is the deadline for the online clothing sale.here is the site. http://www.jdogpromotions.com/shop-3

All dates will have a 5 PM Start time: Sunday's at Sullivan Trail: 7/10, 7/17 ,7/24, 7/31, 8/7, 8/14 Tuesday's at Knitter's Hill: 7/5, 7/12, 7/19, 7/26, 8/2, 8/9 Thursday's at Wind Gap Trail: 7/7, 7/14, 7/21, 7/28, 8/4, 8/11 The week of 8/15 - 8/28 is the first official week of practice. These will be at the High School times to be announced once we have our schedule for our teaching day for that week.

Directions to Summer work out locations:

Knitter’s Hill:

Take Route 191 toward Nazareth.  Make a right onto Pen Argyl Road (at old yellow house, just before Bono Pizza).  Make immediate left onto Benders Church Road.  Follow this road then make a right onto Heimer Road.  Road will eventually bear to the left and turn into Knitters Hill Road.  Trail parking lot will be on your right.

Sullivan Trail:

Take Route 191 toward Nazareth.  Take this all the way down until it runs into Sullivan Trail.  Take a left followed by an almost immediate left into the trail parking lot.

Wind Gap Trail heading out towards Bath:

Get to 512 in Wind Gap (there are so many ways).  Take 512 heading out of Wind Gap towards Bath.  Go straight through the light by Country Junction and look for the parking lot on your left.

Bangor High School:

On Five Points Richmond Road.  Turn in the entrance by the tennis courts and proceed down to the lower parking lot by the gym.  We will meet by the tree between the practice football field and the practice track.

Bangor HS/MS Cross Country

** NO EXCUSES ** WORK HARD ** BE POSITIVE

                Welcome to Bangor Cross Country or welcome back for you returning athletes.  For those of you that don’t know, my name is Andrew Hartzell (Coach Hartzell).  I’ve been a part of Bangor Cross Country since 2002 and have been teaching math at BAMS since 2001.   The assistant coach is Mike Vidumsky  (Coach V to most,  since 2006), the middle school coach is Al Uliana (Coach U to most, since 2015).  This is his second year with the program but he previously was Pen Argyl’s MS CC coach for the prior 7 years.

                Once you have your physical in to the athletic trainer and have been medically cleared, you’re on the team.  There are no cuts, but this is where the hard work begins.  To prepare for the upcoming season you need to do some summer conditioning.  Cross Country is a sport in which you must dedicate some time and effort to in order to be successful both as an individual and a team.  Over the course of the summer we will meet as a whole team (HS & MS) a few times a week.           

                Online is a summer team workout schedule and directions to the various locations we will be running at.  Generally these will last 1 hour.  Parents are welcome and encouraged to stay for practice and either run or walk as we practice as a team.  If any parent is interested in being a volunteer Coach, please contact me and I will give you directions about what needs to officially be done to do so.  In addition to team workouts you need to run about 5 times a week with two rest days.  A 20 to 40 minute run at an easy or moderate pace is appropriate.  You will need to start running on your own by the last week in June if not sooner.  Please make sure that you have a parent/ guardian to pick you up immediately following practices.  Always bring plenty of water to summer practices.

                By the end of August you need to be prepared to run a 3.1 mile race, this will be the Blue Valley Farm Show 5K race.  Once September starts, so do our meets.  The MS races are generally 1.5 miles in length while the HS races are 3.1 miles long.  Our main focus is to work hard and develop good work ethics to be used though out your every day life.  We work hard as a team encouraging and supporting each other like a family.

                If you miss any summer practices just be sure to get a run in on your own for that missed day.  In general runs will be LSD (Long Slow Distance) runs over the summer with some moderate speed work on occasion.  Here is an outline:

June ~HS run 5 days / MS 3 days a week, 20 to 30 minutes per run

July ~ HS run 5 days a week / MS 3 – 4  days, 25 to 40 minutes per run

August  ~ HS run 5 days a week / MS 3 – 5  30 to 50 minutes per run

                Start slowly and build up your time and distance over a two week period of time.  Don’t just jump into a 40 minute run your 1^st day out.  Doing that will lead to injuries that will affect  you the rest of your season.  Don’t neglect your Stretching, do these both before and after your run.  Stay hydrated with water or Power Aide or Gatorade, during the course of the summer.  Stay away from soda, and sweetened drinks like iced tea or lemonade especially after a run.

                Any concerns or questions please feel free to contact me at home 610-588-1260 or email me at hartzela@bangorsd.org  .  Let’s have a great summer and a better Cross Country season. 

There is no glory in practice, but without practice there is no glory!

2016 Bangor Cross Country

Information Page

Physicals for Fall Sports:

• School Physicals are on July 14^th at the Bangor Middle School from 3PM until 8PM.

• There is no cost for this physical

• Family ID- we have this almost complete and we hope to go live with this next week.  When we do, I will send each of you (the coaches), the letter to be sent to the parents explaining everything ( I will put this on the athletic website under news).  When a parent goes on line to fill the paperwork, they will also be able to select a time for their physical so we won't have to break it up by teams

Physicals: Family ID is up and running. You can access it now and register your student athlete. The instructions are all there. If you don't have Internet access the MS computer lab will be available to complete family ID and print the two required pages on July 14th. Physicals are on July 14th from 3-8 at the MS gym. There are two pages from family ID that need to be printed out and brought to the physical. Fall team/individual sport pictures are on August 22nd at the HS gym. HS is at 9:30 MS is at 10:00

All parents and athletes, our annual season kick off pasta dinner is scheduled for Thursday 9/1 at the MS. Start showing up to the MS Caf. At 4:30 and dinner will start at 5. Bring a small dessert. Family's a donation of $10 is requested. To cover the costs. Please bring the whole family. Slaterfest follows the dinner at Bangor park at 7PM. All athletes both MS And HS please attend. Friday 9/2 is the Lion Invitational at Moravian Academy for all levels of CC.

8/21- Sullivan Trail 5PM -uniform distribution 8/22-pictures @ HS be there by 9 AM - practice is at 2:30 @ HS 8/23-8/25 - practice @ HS at 2:30 8/27- Blue valley 5K-be there by 4 PM 8/28- car wash at Ace Hardware 10 AM to 2 PM bring a towel(s) to dry cars with.