ERR Running Retreat

[coachj]

Okay, final preparations are being made for the retreat, so check here in the next few days for more details. We will also post a new link from the homepage with specific information, as well as emailing all the participants.

We will meet at Liberty High in the parking lot adjacent to Johnsville Rd (stadium lot) at 12:30 to organize drivers/riders for the trip. We will have some things to discuss, some things to hand out, and we'll meet all the campers and chaperones. We will have lots to do and almost 2 hours to drive, so please don't be late.

You will want to bring:
running shoes (several pairs if you have them)
running clothes
a towel (linens are supplied, but your extra towels will make things easier)
beach towel (yes there is a beach - freshwater lake)
bathing suit
a little money
favorite snacks
toiletries
sun block
water bottle
a great attitude

It does cost $2.50 to use the beach, and $3 for 1/2 hour to rent a paddle boat. There is also a snack bar at the beach and recreation area, if you want extra snacks (although the amount of food we bring will be enormous - no one will go hungry!) If you want to play tennis, bring a racket and balls, if you would like to fish, bring a rod - but be advised you are required to purchase a WV fishing license if you are 16 or over. A one day license can be purchased in the Lodge for $3. There are several ponds along with the lake, and 2 rivers that run through the park.

We will have plenty of games and things to do, lots of food, and we'll be very close to the Park's recreation area, where there is a playground, swings, ball fields, golf course, and hiking (running) trails.

Please do not bring any DVDs or VHS movies. You will not have internet access, so please do not bring any kind of laptop. We will give our cell phone info to parents, so if you need to be contacted, we ask you do it through us and leave your cell phones turned off. And you will not need spikes or flats - bring sturdy running shoes instead.

Look here for more info soon.

[coachj]

More info on Cacapon State Park can be found at www.cacaponresort.com. We have rented the entire Old Inn at Cacapon State Park, as well as several rooms at the Lodge. We will be sharing the park with others in the Lodge, as well as campers in cottages and bungalows throughout the park. All our group activities and meals will be held in (or outside) the Inn, but the Lodge is very close, so those staying in the Lodge will not be disadvantaged.

We ask that you behave in a manner that represents ERR and your school well. You will be expected to clean up after yourself, listen and obey the chaperones, and work well with other participants. Respect those you are camping with and the park in which you are staying. Basically, if you have to ask yourself “should I do this?” – don’t do it. If we have behavioral issues, they will be dealt with swiftly. But we are confident we will have no problems, and everyone will enjoy themselves and be safe. We’ve always had a great group of people who work well together and have a lot of fun.

We will make room assignments, designed for safety, to help campers get to know each other, and help us keep track of you. We know - this sounds terrible, but you may find this makes things more fun. You’ll get those assignments at the park. There are some physical activities as well as some mental activities that you will be expected to complete, either on your own or in groups, so plan on doing some running around, thinking and cooperating. Also each person will be responsible for helping to prepare and/or clean up for one dinner and cleaning up their own part of all other meals.

The goals of this retreat are:
- learn about running in general and racing in particular
- learn to work together as a team or group to accomplish goals
- understand how running can be a team sport
- train in a unique setting with other area runners
- get individual running instruction from experienced runners
- have fun while doing all of this

We plan to return to Eldersburg by 2:00 or so on Friday. We will make sure everyone has access to cell phones to call parents to meet us as we get close to home. All of our chaperones are experienced runners; some are coaches, some are former HS and college runners, all are eager to work with the group of campers coming on retreat. Each brings their unique set of skills, knowledge, and personalities, and were chosen to compliment your experience.

If you have any other questions, please feel free to contact us at [e-mail] or post a message here.

This will be our biggest retreat yet, and should be the most fun as well. We are looking forward to meeting and working with all of you.

[lilstrumer]

Are the room lists pre-set or do we choose when we get there?

[Two Point Swing]

coachj said:

We will make room assignments, designed for safety, to help campers get to know each other, and help us keep track of you. We know - this sounds terrible, but you may find this makes things more fun. You’ll get those assignments at the park.

[coachj]

The room assignments will be setup by the chaperones. We'll give them out at the park after we check in. Unless we have some serious persoality conflicts, they will not change.

[coachj]

Retreat Itinerary

Tuesday, August 1st

1300 Leave Eldersburg
1500 Arrive @ Cacapon State Park
1600 Settle in & free time
1700 Trail Run
1830 Dinner & free time
2030 Group Activity
2300 Lights out

Wednesday, August 2nd

0830 Breakfast
0930 Group Activity
1030 Girls - Trail Run
Guys - Free Time
1200 Group
1300 Lunch
1430 Volleyball Tourney
1600 Group Activity
1730 Guys - Trail Run
Girls - Free Time
1900 Dinner
2030 Group Activity
2200 Group Game
2300 Lights out

Thursday, August 3rd

0830 Breakfast
0930 Group Activity
1030 Guys - Trail Run
Girls - Free Time
1200 Group Activity
1300 Lunch & free time
1530 Relay Races
1630 Group Activity
1730 Girls - Trail Run
Guys - Free Time
1900 Dinner
2030 Group Activity
2200 Group Game
2300 Lights out

Friday, August 4th

0830 Breakfast
0930 Group Activity
1000 Trail Run
1100 pack it up/check it out
1200 lunch in the park
1500 Return to Eldersburg

For those who can't read 24 hour time, if it's greater than 1200, then subtract 1200. (i.e. 1400 = 2:00, 2300 = 11:00) Those who know me know - get used to it. I run on 24 hour time!

This is a guideline and will change as circumstances dictate. Free time is your to do with as you wish - the park is all yours. There's plenty of it planned for. Just let us know where you'll be and stay within the park grounds.

We are breaking up the girls and guys into 2 groups for runs on Wednesday and Thursday to make it easier to get dinner out, since we have so many folks coming along. 8:30 may be early for some (most?) of you, but we need to get started early in order to get in all of our activities. And you WILL need time to eat breakfast, since we'll be burning lots of calories - [glow=red,2,300]no skipping meals![/glow]

[coachj]

Just so everyone is aware, many of the rooms in the Old Inn and in the Lodge have double beds, and you will be sharing with someone else. A few of the beds are singles, but the majority are doubles, so be ready to guard your covers from the person sleeping next to you.

There won't be any need for sleeping bags, pillows, or blankets, etc. All linens are supplied. You may want to bring an extra pillow if you like, and we recommend bringing an extra towel in case they become scarce (who is most likely to be a towel hog???) And if you plan to use the beach, a beach towel might be a good idea. We will insure that the use of showers will be equitable and everyone has a fair shot at a warm shower. [glow=red,2,300]There will be no shower hogs this year![/glow]
Some other miscellaneous items you may want to consider:
bug spray
deodorant - we will sweat, and you will stink! In fact make this a MUST bring
a sports watch
flashlight
paper/pen for taking notes (well, it could happen!)
hat/visor/sunglasses
alarm clock, if you have trouble getting up on time
Ibuprofen for those sore muscles or aches and pains
ice bag (we'll have plenty of ice)

We will have our trusty first aid kit, and our very own paramedic, so feel safe in that you will be well cared for should you become damaged in some way (physically). After all, blind man's challenge can be awfully dangerous (right, Molly?).

Those of you who have been on retreat with us in the past will remember that there will be some reward for great team play and success in our activities. [shadow=blue,left,300]That's right - prizes for those who do well while we are away on retreat![/shadow] That will be expanded some this year, so be ready to have a ton of fun, burn a few calories, and maybe even learn a little when you least expect it.

[coachj]

One important point to remember while on retreat, and while exercising anywhere in this heat:

Please be sure to hydrate well. It is recommended that you drink 6-8 glasses of water a day, if you are doing little. In high heat and humidity, you should double that amount or more. And exercising in these conditions requires even greater amounts of liquid be taken in. Water, juices, and sports drinks are the preferred drinks. Stay away from caffeine, drinks high in sugar, and carbonated drinks.

We will talk about this while away on retreat, but hydration starts long before the run starts. Remember to drink throughout the day and especially after a hard workout. Drink cool liquids when possible, and use sunscreen and stay cool any way you can during hot weather like this week.