Information Packet
2017 WCXC
Warren County High School Cross Country
Head Coach: Carol Keener
(615) 427-2293
ATTENTION! Incoming 9th Graders, please e-mail or text Coach Keener your contact information ASAP! Include: first and last name, date of birth, cell phone # (for texts), & e-mail address
***IMPORTANT!!!***
All athletes must go to → “Privit Profile: Sports Physical and Required Paperwork.” Follow the instructions in the video to set up a student athlete Privit account. Then, complete and print all paperwork that is required to take to the doctor for a sports physical. Athletes must have a Doctor’s Physical completed and turned in to Coach Keener in order to be eligible to participate during summer workouts, as well as during the fall season. This is non-negotiable! You will be turned away if you come to practice without a physical!
●Physicals must be dated after May 1, 2017 to be valid
●Physicals completed for cross country will be valid for ALL other WCHS sports during the 2017-2018 school year
For incoming freshmen and first-time high school athletes, an EKG test must be administered before participating in any WCHS sport. (This is strictly to ensure the safety of our student-athletes!) The EKG will be completed at the high school, and it is completely free of charge.
●Complete the EKG consent form in your Privit account
●EKG testing will be completed at the WCHS gym on _(date/time TBA)_
Summer Conditioning begins July 17, 2017.
Mandatory Daily Practice begins August 7, 2017 (3:00-4:30pm, Mon-Fri)
*** Up-To-Date information is available throughout the summer and the XC season on the Warren County website.
●Go to
●Click on the “Athletics” tab
●Click on “Cross Country”
Also, go to Facebook and join the “Middle Tennessee Milers” Running Club webpage; this website has community racing information. You can find high school cross country race information at the TN Runner website: .
Letterman Criteria ~
According to the guidelines of the WCHS Athletic Department, runners who meet the following criteria will receive recognition at the athletics banquet, as well as a varsity letter for cross country: (1) a runner must compete in a minimum of 5 regular-season meets, (2) a runner must compete in the TSSAA Regional Meet, (3) a runner must make 80% of practices (4 practices a week) OR have a written out alternative practice plan, signed and agreed upon in advance by both the coach and the athlete.
Fees ~
Warren County athletics does not charge a fee for participation; however, we need funds for things like meet entry fees, bus fees, uniforms, etc. We will host a run-a-thon fundraiser where athletes can seek out sponsors and turn in donations. From past experiences, parents and athletes seem to prefer this over asking athletes to sell items.
Summer Conditioning ~
Summer conditioning will help prevent injuries by preparing runners for the cross country season. It is important that athletes have the opportunity to build up endurance before the actual season begins.
There is a summer mileage sheet for runners to follow during the month of June; summer conditioning will begin Monday, July 17. Runners are expected to attend summer conditioning sessions regularly; the only exception being doctor’s appointments or “pre-planned” family vacations. Please plan around these times, especially with your work schedules, and PLEASE communicate frequently!
Mondays (10:00 – 11:00am) WCHS – Meet @ Gym Entrance
Runs: Campus, Nature Trail, Boyd Christian, Hwy 55, Co-Op/Hwy 108
Tuesdays (10:00-11:00am) Riverwalk - Pepperbranch Park
Runs: Pepperbranch Park (by dam) to Riverfront Park (Westwood Bridge), Riverfront Park hill
Thursdays (10:00-11:00am) WCHS – Meet @ Gym Entrance
Runs: Interval Workouts on Campus (Repeats, Hills, Fartleks, Tempo, etc.)
Fridays (10:00-11:00am) WCHS – Meet @ Gym Entrance
Runs: Long Distance Day Campus, Nature Trail, Boyd Christian, Hwy 55, Co-Op/Hwy 108
***Rain does not cancel conditioning!!! If it is raining, meet at the high school. We will complete our workout indoors.
Practice ~
1st Official Cross Country Practice: Monday, August 7, 2017
Beginning Monday, August 7, 2017, there will be a mandatory cross country practice scheduled every day of the week from 3:00-4:30. There will be strict accountability regarding attendance! If you can’t make it to practice on a daily basis, you will not be on the team. Please make arrangements accordingly. Employers need to know in advance that you cannot work before 5:00.
Meets ~
The tentative season schedule is attached; a finalized schedule will be sent out at the beginning of the season. We will be running approximately 8 meets this year. The majority of these meets will be during the week; there may be 2-3 meets that will fall on a Saturday. You are expected to attend ALL meets unless you present an acceptable excuse in writing at least a week in advance. You need to request off work for the entirety of every meet day. Avoid planning trips on meet days. If you commit to a team, you must make it a priority to be at every meet. Acceptable excuses are doctor’s appointments, death in the family, etc. The 2017 Cross Country season will last from August through the end of October.
TENTATIVE 2017 WCXC Meet Schedule
Saturday, 8/26/17, Voyles’ Classic (Sharp Springs Park, Smyrna, TN)
Tuesday, 8/29/17, Webb MSCCA Meet (Webb School, Bell Buckle, TN)
Tuesday, 9/5/17, Warren County Home Meet (WCHS, McMinnville, TN)
Tuesday, 9/12/17, Coffee County MSCCA Meet (TBA, Manchester, TN)
Tuesday, 9/19/17, Arrowhead Ranch (Arrowhead Ranch, Wartrace, TN)
Saturday, 9/30/17, Burnett Invitational (Cookeville High School, Cookeville, TN)
??? Thursday, 10/26/17 TSSAA Regionals (Fort Bluff Camp, Dayton, TN)
*VARSITY ONLY
Saturday, 11/4/17 TSSAA State (Percy Warner State Park, Nashville, TN)
*QUALIFIERS ONLY
*** Meets are strictly TBA - nothing is set in stone!!! ***
Summer Mileage Sheet ~ June
(Train on your own during the month of June)
Beginner: “I haven’t been running for very long/ I’ve never run before.” (This will prepare you for the season.)
Intermediate: “I’m used to running, and I want to stay in shape.” (This will help you maintain your current fitness level.)
Advanced: “I want a challenge.” (This will help you get to the next level in your running career… FYI - This is the summer workout athletes run in college.)
Beginner / Intermediate / AdvancedJune 1 / 1 / 3 / 5
2 / 2 / 4 / 5
3 / 2 / 3 / 4
4 / 3 / 5-6 / 8-9
5 / OFF / OFF / 4-5
6 / 3 / 4 / 5
7 / 2 / 3 / 4-6
8 / 3 / 3 / 4
9 / OFF / 3 / 4-5
10 / 2 / 3 / 4-5
11 / 4 / 5-6 / 8-9
12 / OFF / OFF / OFF
13 / 3 / 4 / 6
14 / 2 / 3 / 5
15 / 4-5 / 4 / 6
16 / OFF / 3 / 4-6
17 / 3 / 4-5 / 5-6
18 / 4 / 6 / 9-10
19 / 3 / 4 / 6
20 / OFF / OFF / 6
21 / 3 / 4 / 6
22 / 3 / 3 / 4-6
23 / 4 / 4 / 6
24 / 3 / 3 / 6
25 / 4-5 / 6 / 10
26 / OFF / OFF / OFF
27 / 3 / 4 / 6
28 / 3 / 4 / AM-3, PM-4
29 / OFF / 3 / 4-6
30 / 4-6 / 6 / 6
Calendars ~ July 2017
Sun / Monday / Tuesday / Wednesday / Thursday / Friday / Sat3.
TSSAA
DEAD PERIOD
No Conditioning / 4.
TSSAA
DEAD PERIOD
No Conditioning / 5.
TSSAA
DEAD PERIOD
No Conditioning / 6.
TSSAA
DEAD PERIOD
No Conditioning / 7.
TSSAA
DEAD PERIOD
No Conditioning / 8.
9. / 10.
No Conditioning / 11.
No Conditioning / 12.
No Conditioning / 13.
No Conditioning / 14.
No Conditioning / 15.
16. / 17.
@ WCHS
10:00-11:00am / 18.
@ Riverwalk
10:00-11:00am / 19.
@WCHS
10:00-11:00am / 20.
Off / 21.
@ WCHS
10:00-11:00am / 22.
23. / 24.
@ WCHS
10:00-11:00am / 25.
@ Riverwalk
10:00-11:00am / 26.
Off / 27.
@ WCHS
10:00-11:00am / 28.
@ WCHS
10:00-11:00am / 29.
30. / 31.
@ WCHS
10:00-11:00am
August 2017
Sun / Monday / Tuesday / Wednesday / Thursday / Friday / Sat1.
@ Riverwalk
10:00-11:00am / 2.
Off / 3.
@ WCHS
4:00-5:15pm / 4.
@WCHS
10:00-11:00am / 5.
6. / 7.
PRACTICE
@ WCHS
3:15-4:30 / 8.
PRACTICE
@ WCHS
3:15-4:30 / 9.
Abbreviated Day
Practice @ WCHS
9:00-10:15am / 10.
Off / 11.
1st Day of School
Daily Practice 3:00-4:15pm / 12.
13. / 14.
Daily Practice 3:00-4:15pm / 15.
Daily Practice 3:00-4:15pm / 16.
Daily Practice 3:00-4:15pm / 17.
Daily Practice 3:00-4:15pm / 18.
Daily Practice 3:00-4:15pm / 19.
20. / 21.
Daily Practice 3:00-4:15pm / 22.
Daily Practice 3:00-4:15pm / 23.
Daily Practice 3:00-4:15pm / 24.
Daily Practice 3:00-4:15pm / 25.
Daily Practice 3:00-4:15pm / 26.
XC MEET
Voyles’ Classic
@ Smyrna, TN
8:00am
27. / 28.
Daily Practice 3:00-4:15pm / 29.
Daily Practice
3:00-4:15pm / 30.
Daily Practice 3:00-4:15pm / 31.
Daily Practice 3:00-4:15pm