COACH’S CONTACT INFO
Coach Green’s email: firstname.lastname@example.org
Coach Clinton’s email: email@example.com
Our team captains for 2017 are Olivia Lisowski, Claire Burns, Sarah Derbyshire, Peter Martin, and Tom Tierney
Eligibility forms and physical forms can be found HERE. These two forms are needed on the first day of pre-season practice. You must have these forms to train with the team
Team dues are $50, due the first day of pre-season.
The Captains will arrange a clothing order for the team in August.
HXC RUNNING ROUTES
THE WEIGHT ROOM
You can find a guide to lifting HERE.
We want a glycogen-rich, iron-rich diet. Beans/legumes are ideal; they are packed with iron and other nutrients, a true ‘power food’. Oatmeal, cereal (iron-enriched), lean meat, fish, and whole grains are all vital. Potatoes, spinach, broccoli and other vegetables are all great nutrient sources for runners. I can’t overemphasize the importance of vegetables and fruit. Pasta is a good carbohydrate source, but vegetables are better. Do your own research. Find the healthy foods that you love and eat them. We want plenty of glycogen stored in the body: potatoes, for example, are an excellent source. They’re inexpensive, baking them is easy, and you can season them in all kinds of yummy ways (a personal favorite when I was training hard). I also think it’s important to have treats. We are burning crazy amounts of calories, so, if you occasionally need a chocolate shake, then please, have a chocolate shake.
Keep sipping water. You can do your own research re: electrolyte replacement drinks. They can certainly help. But it is also great to simply drink a lot of water. We want your body well hydrated.
A word about race day: You should eat a meal four or so hours before the race. Yogurt, energy bars, and fruit are great race-day foods. We want foods that are easily digested so your body can use the energy ASAP. It is also important to not try ANY new food experiments on race day. Stick with food in your comfort zone (while trying to incorporate these foods as well). If you get hungry as the race approaches, a few bites from a banana or energy bar should do the trick.
While it is important for athletes to complete workouts, it is equally important that the athlete communicate during workouts and at meets regarding injuries and/or illness. Often coaches will notice problems and ask an athlete, but it is important for athletes to be forthright and honest in this area. Injured or sick athletes do themselves no favors by practicing or competing when injured/ill.
Little (and sometimes big) aches and pains are common in cross country and are often simply the result of a good workout. The most common symptoms are soreness in the shins, calves, and thighs. Because of stretching exercises and the natural jarring of running, tendons and joints will often become sore and irritated in the early season.
Often times – particularly for new athletes – the difference between an injury and soreness is difficult for athletes to ascertain. If, in the athlete’s mind, continuing to run with a particular soreness might result in that soreness being significantly worse the next day, it is likely an injury; if it will be no worse, it’s just soreness. Soreness in a very specific spot is more likely an injury while bilateral soreness (both knees or both Achilles tendons, for example) is just soreness.
Injuries do not necessarily mean that our athletes cannot train as we have a variety of alternative methods of training available. We also have a wide net of health care professionals in the area who work with our athletes. Communicate (!) with your coaches and with the school’s trainer about sore spots.
- Shoes: One of the great things about cross country is the lack of need for a great amount of equipment. The bare necessities are a pair of running shoes and a pair of shorts. A good pair of running shoes is essential. Any of our local running stores can help you find a shoe that will be good for cross country training. When buying shoes do not simply buy the most or least expensive shoe; decide what is best for the needs of the athlete. A very good shoe might cost a bit more, but it will most likely last longer and help with injury prevention. One pair of good shoes is good; two pair, alternated daily, are even better. Many of our runners also own racing flats for workouts and races where spikes are not preferred. Speak with your coaches about whether racing flats are appropriate. Most of our varsity runners race in spikes regularly. Go to one of our local running stores and try a few different cross country spikes.
- Apparel: Good runners wear running shorts. These “short shorts” are far more comfortable and efficient for running long distances than soccer or basketball shorts. Athletes who are serious about improving in this sport will quickly overcome their embarrassment and embrace running in these shorts. Many of our athletes wear longer shorts (basketball or soccer) over their running shorts during warm-up and warm-down. In addition to a few good pairs of running shorts, you will need cold weather gear (running pants, tights, sweatshirts, running jackets, good socks, hat and gloves), rain gear, and t-shirts.
- A sports bag or backpack, in which you keep all of your running-related stuff.
- A water bottle that you always have.
- A running watch – it doesn’t need to be fancy, but you need a running watch.