Mileage
Although we run a good amount each practice, each practice is different from the last. Some days we will focus on endurance by running for miles, some days we will focus on speed by running for time and some days will serve as recovery days.
Each and every practice should hold a similar lay out:
WARM-UP- Distance will vary but close to a 1K.
FLEXBILITY & DYNAMIC STRETCHING- Perform each stretch for 10 meters.
ACTIVATION EXERCISES – Brief strength and core exercises prior to the run.
RUN & WORKOUT- Varies on day.
COOL-DOWN – Similar to warm-up.
STATIC STRETCHING- Circle stretching.
STRENGTH EXERCISES – Roughly three times per week.
Eligibility
- We have to have 10 practices in before our first meet to be eligible to compete.
- Practice will begin right after school and end at 5:30 p.m.
- Attendance is mandatory.
- Penalties for missed practice explained below.
Pick-Up
- After PRACTICES, please pick up your runner from the south end of the school near the tennis courts. Do NOT pick up at the curb. Park and we will dismiss the runners to the cars.
- After AWAY MEETS (7:00ish) please pick up your son or daughter from the north end of the school Door 3.
- IF YOU WOULD LIKE TO PICK UP YOUR SON OR DAUGHTER FROM A MEET, YOU WILL NEED TO FILL OUT THE GOOGLE FORM PRIOR TO TAKING THEM HOME (information to come).
Missed Practices
- When absent from school for the day (whatever the reason may be), no note is necessary.
- If there is a conflict with another school affiliated activity 24 HOUR NOTICE REQUIRED to a coach.
- For unexcused absences:
- First unexcused absence- meeting with the coaches to review team guidelines.
- Second unexcused absence- suspension from the next meet.
- Third unexcused absence- dismissal from the team.
- Coaches have the right to determine an excused vs. unexcused absence.
Location
- Athletes will meet in the hallway outside of the cafeteria for attendance.
- We will then movie to the tennis courts on the south side of the school.
- Students will bring all of their belongings outside with them. We are not assigned athletic lockers. The PE locker room will NOT be open, due to COVID-19 restrictions.
- Runners must be dressed and ready to go for practice by 4:00 p.m.
Gear
- Shirts, shorts, shoes and socks are all required.
- When we get into the later months warmer clothes may be needed.
- If new shoes are needed, local vendors will usually offer discounts to student athletes.
- Spikes are NOT necessary for races but will improve performance.
- Each runner MUST have a water bottle.
- Bottles must be marked with athletes name and be filled at the start of practice.