Below is the day-to-day schedule from the 2014 High Performance Distance Academy. While the schedule remains similar from year to year, lecturers and lecture topics will change, along with many daily activities.
Monday | July 14th
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
- “A” Stretch/ “B” 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
- Athletic Trainer available in lobby
10:10pm – Coach/ Staff meeting
10:30pm ~ in dorm rooms: quiet for the evening
11:00pm ~ Lights out, long day tomorrow
Tuesday | July 15th
7:00am ~ WAKE UP
7:15am ~ meet for active warm-up
7:25am ~ Morning run 20-30 minutes or yoga/ pilates
- CORE ROUTINE
- hurdle drills/ abs/ arms/ med ball
- “A” stretch
8:30-9:30am ~ Breakfast at Dietrick Dining Hall (bring meal cards)
11:00am-11:50am ~ Team Activity
11:50-1:30pm ~ Eat Lunch (ends at 1:30)/ free time
1:35pm ~ Groups 7-12 meet
1:50pm ~ Groups 1-6 meet
2:00pm-2:30pm
- GROUPS 1, 2 Med Ball Challenge
- GROUPS 3, 4 speed and ladder drills
- GROUPS 5, 6 Good Form Running/ plyos
2:35pm-3:05pm
- GROUPS 3, 4 Med Ball Challenge
- GROUPS 5, 6 speed and ladder drills
- GROUPS 1, 2 Good Form Running/ plyos
3:10pm-3:40pm
- GROUPS 5, 6 Med Ball Challenge
- GROUPS 1, 2 speed and ladder drills
- GROUPS 3, 4 Good Form Running/ plyos
1:35pm ~ go to Weight Club/University Mall
2:00-2:30pm
- GROUPS 7, 8 go to spin class
- GROUPS 9, 10 go to strength/ core class
- GROUPS 11, 12 go to RunAbout Sports
2:35pm-3:05pm
- GROUPS 9, 10 go to spin class
- GROUPS 11, 12 go to strength/ core class
- GROUPS 7, 8 go to RunAbout Sports
3:10-3:30pm
- GROUPS 11, 12 go to spin class
- GROUPS 7, 8 go to strength/ core class
- GROUPS 9, 10 go to Runabout
4:30-5:30pm ~ Stadium loop run
5:30-6:30pm ~ Dinner at Dietrick Dining hall
7:30pm ~ SPEAKER: Fuel Right, Work Hard. Optimizing Nutrition for Recovery & Performance. Kristen Chang, MS, RDN
8:30-10:00pm ~ Counselor/Athlete meeting: write in log books/summarize the day
- Free Time
- Camp Store Open: campers are able to purchase drinks and snacks
- Athletic Trainer available in lobby
10:30PM ~ in dorm rooms: quiet for the evening
11:00PM ~ Lights out, long day tomorrow
Wednesday | July 16th
7:30am ~ WAKE UP
7:45am ~ meet in groups
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
10:00am ~ Load buses and depart for Cascades
10:20am ~ Eat lunch at the Cascades and then go for a hike (can also take a dip in the cold water at the waterfall)
1:00pm ~ Finish hike; head back to campus unless doing second run
1:20pm-2:00pm ~ Leave for Pandapas Pond: Optional 3-5 mile trail run
2:00-3:45pm ~ free time
4:00-5:00pm ~ CHOOSE ONE LECTURE FROM EACH SESSION (each session is 45 min):
- Cross Country Racing Tactics – Roanoke College Coach Dr. Finn Pincus
- Importance of the Tempo Run – Blacksburg Coach James DeMarco
- Footwear- what to wear and when to wear it – led by Georgetown’s Matthew Howard
5:30-6:45pm ~ Dinner at Dietrick Dining Hall (bring meal cards)
7:00pm ~ CHOOSE ONE LECTURE FROM EACH SESSION (each session is 45 min):
- Session 1 ~ Dealing with Adversity: Concord University Coach Michael Cox
- Session 1 ~ All about your Feet and common Running Injuries: Dr. Ethan Colliver from Valley Sports and Spine will talk.
- Session 1 ~ Opportunities that Running can Provide You in Life – UVA Men’s Coach Pete Watson
- Session 2 ~ Developing the feeling of Team, being a better teammate: Roanoke College Coach Dr. Finn Pincus
- Session 2 ~ Nutrition for Performance: Radford Professor on Nutrition Kathleen Poole
- Session 2 ~ Motivation: Wake Forest Coach Brad Hunt
9:00-9:30pm College Running PANEL DISCUSSION – Optional: Any questions you have and information on running in college – college coaches- University of Virginia Pete Watson (NCAA DI), Concord University Mike Cox (NCAA DII) Roanoke College Coach Finn Pincus (NCAA DIII), Wake Forest Coach Brad Hunt (NCAA DI), Virginia Tech Coach Ben Thomas (NCAA DI)
9:00-10:00pm ~ Athletic Trainer available in lobby
10:30pm ~ In Dorms and quiet
11:00pm ~ Lights out
Thursday | July 17th
7:00am ~ WAKE UP
7:15am ~ meet for active warm-up
7:30am ~ Morning run 20-40 minutes or yoga/ pilates
- Stretching A+B
- med ball
- hurdle drills
8:45am ~ Breakfast at Dietrick Dining Hall (bring meal cards)
8:00am-11:00am – Pool
- Groups 1-2: 8:00-8:30am
- Groups 3-4: 8:30-9:00am
- Groups 5-6: 9:00-9:30am
- Groups 7-8: 9:30am-10:00am
- Groups 9-10: 10:00am-10:30am
- Groups 11-12: 10:30am-11:00am
11:50-1:30pm ~ Eat Lunch (ends at 1:30)/ free time
1:35pm ~ Groups 1-6 meet
1:50pm ~ Groups 7-12 meet
2:00pm-2:30pm
- GROUPS 7, 8 Med Ball Madness
- GROUPS 9, 10 speed and ladder drills
- GROUPS 11, 12 Good Form Running/ plyos
2:35pm-3:05pm
- GROUPS 9, 10 Med Ball Madness
- GROUPS 11, 12 speed and ladder drills
- GROUPS 7, 8 Good Form Running/ plyos
3:10pm-3:40pm
- GROUPS 11, 12 Med Ball Madness
- GROUPS 7, 8 speed and ladder drills
- GROUPS 9, 10 Good Form Running/ plyos
1:35pm ~ go to Weight Club/University Mall
2:00-2:30pm
- GROUPS 1, 2 go to spin class
- GROUPS 3, 4 go to strength/ core class
- GROUPS 5, 6 go to RunAbout Sports
2:35pm-3:05pm
- GROUPS 3, 4 go to spin class
- GROUPS 5, 6 go to strength/ core class
- GROUPS 1, 2 go to Runabout
3:10-3:30pm
- GROUPS 5, 6 go to spin class
- GROUPS 1, 2 go to strength/ core class
- GROUPS 3, 4 go to Runabout
5:00pm – Optional short run – 3-4 miles: Stadium run
5:30-7:00pm ~ Dinner at Dietrick Dining hall
7:00pm-9:00pm ~ Free Time
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
- Athletic Trainer available
10:30pm ~ in dorm rooms: quiet for the evening
11:00pm ~ Lights out
Friday | July 18th
7:00am ~ WAKE UP
7:15am ~ meet in groups
7:30am ~ Board buses for Pandapas Pond – Jefferson National Forest
- 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 and soccer, 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
9:30-10:00pm ~ Optional talk ~ The ingredients to be successful in running by 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
- Athletic Trainer available
12:30am ~ In room and lights out. Last night so you can stay up a little later
Saturday | July 19th
7:00am ~ WAKE UP
7:15am ~ Meet in groups
7:45am ~ pre-race warm-up, end of camp activity
8:45am ~ Breakfast at Dietrick Dining Hall
- After breakfast pack everything up
9:30am-1:00pm ~ pick up