Greetings Cross-Country Runner,
We hope everyone is enjoying summer vacation so far. Now is the time to start getting geared up for the upcoming cross-country season. Last year there were outstanding performances from both the girls and boys teams. Hopefully this success can continue with our returning and new runners.
Your season will be most successful if you find some time to run over the summer. We are including a few helpful tips to get you started. Your training should begin at the start of July.
· New Runners should start out slow. Begin with a combination of walking and running, gradually working towards running three miles without walking.
o Week 1 and 2 walk/run 1 mile (four laps on HS track), 3-5 times a week
o Week 3 and 4: walk/run 2 miles (eight laps on HS track), 3-5 times a week
o Week 5 and 6: run 2-3 miles, 5 times a week
o Week 7 and 8: run 2-4 miles, 5 times a week
o Week 9: run 2-4 miles, 5 times a week
o Week 10: run 3-4 miles, 5 times a week
· Experienced runners should also work towards running three miles without walking.
o Week 1 and 2: run 1-3 miles, 4-6 times a week
o Week 3 and 4: run 2-3 miles, 4-6 times a week
o Week 5 and 6: run 2-4 miles, 5-6 times a week
o Week 7 and 8: run 3-4 miles, 4-6 times a week
o Week 9: run 3-4 miles (begin to incorporate hills), 4-6 times a week
o Week 10: run 3-5 miles (continue incorporating hills), 5-6 times a week
STRIDES- Strides are at about 70 percent effort and can be done at the end of any run. You can do 50 meters or 100 meters or somewhere in between. Typically, do about 4-5 of them after your run. Rest about 30-60 seconds in between each stride. Focus on form for each one. These are not all out sprints. This is a great way to remind the body/legs of some fast running without doing too much quality during this base/stamina building phase (summer).
Enclosed is all the information you will need to begin the cross-country season successfully. Please note the dates and locations of practices and meetings. If you have any questions feel free to contact me. Also, feel free to keep me updated on your summer training! We are looking forward to working with the new and returning athletes this coming season.
Enjoy the rest of your summer,
2017 MODIFIED BOYS AND GIRLS CROSS COUNTRY
STARTING DATE AND TIMES FOR PRACTICES
Tuesday, September 5th at the MIDDLE SCHOOL from 3:00 – 4:15
(Meet in student dining room) *all other practices will be held at the HIGH SCHOOL. Middle school pick up will be in the front of the school in either of the 2 front parking lots.
· First week schedule: Tuesday – Friday 3:30 – 4:45; Saturday practice 8AM – 9AM (at high school) (attending parent meeting immediately following practice on Saturday September 9th).
· Practice is from 3:30 to 4:45, Mon – Fri, at the high school: Athletes will take the shuttle bus from the middle school to the HS new gym entrance. They are to be picked up by a parent or guardian at 4:45 at the HIGH SCHOOL NEW GYM ENTRANCE. PLEASE PARK IN A PARKING SPOT, not in the loop. This is a no parking zone that is reserved for busses. Practice end times will end earlier the day before meets (usually around 4:15). You will be notified in advance of any changes.
· Locker rooms: All athletes on the cross country team can use the locker rooms near the new gym at the high school. Athletes should bring in a lock and remove the lock each night. Athletes should never keep their belongings unattended.
· ATTENDANCE IS ESSENTIAL: If you are absent, you must have a valid excuse for the absence to be excused. Two unexcused absences will result in removal from the team. Each athlete must have 11 practices before they can compete in a meet.
· All athletes should have proper footwear for running: Sneakers that are designed for basketball, tennis, skateboarding, or non-athletic use are not efficient for running. Many running injuries can be prevented with proper footwear. Athletes should wear athletic apparel. No jeans or other non-breathable fabrics should be worn while running.
· Hydration: You should also bring a water bottle to stay hydrated during and after practice.
· TRAINING OVER THE SUMMER: It is essential that you get out and run over the summer. For specific training schedules, I encourage you to email me or see the sample training schedule on the previous page.
SCHEDULE OF COMPETITIONS
· Competitions are mandatory, I will have a detailed schedule at the Parent Meeting on September 9th. Up to date game schedules and directions to opponents are available at www.jamesvilledewitt.org/athletics
Must have record of a current, valid physical exam on file in the nurse office. A current and valid physical means, within the past calendar year from the first day of the month in which practice begins for that sport season.
Physical dated on or after:
8/1/16 JV/V Fall Sports and Modified Football
9/1/16 All other modified Sport.
Must be registered in Family ID – registration opens 30 prior to the start of the season.
Family ID July 19-Aug 9 JV/V Fall Sports Registration
July 29-Aug 23 Modified Football
Aug 7-Aug 28 All other Modified Sports