Cross Country:

No half times, no time outs, no substitutions.It must be the only true sport!

Updated XC Announcements

  • Week of August 19
    Monday:  HOME meet.  All athletes should arrive back to Swickard Woods field by 4:15 on Monday.  There is NOT supervision for any athlete after school.  Athletes are not permitted to be in any building including the cafe and gyms.  If this were to happen, they will not be allowed to run at that meet.
    5:00 Boys race
    5:30 Girls race
    See link below to sign up to bring food for the athletes on Monday.  All spots need to be filled.
    Tuesday-Thursday: 3:10-4:30
    Friday:  3:10-4:00 Popsicle Friday
    Saturday:  Away @ Pickerington North Invite.  Bus leaves at 9:30 am.  With the first race at 11:30.  Bus Pick up is at the HS stadium.  If you plan to take your athlete home with you after their race be sure to sign them out at team camp on the parent sign out sheet.

    Be sure to check all links on the left side for detailed information
    Meet schedule, directions, lines up, times, volunteer link, etc....

    Parent Volunteer Sign up:  It takes a village so we need your help!  Be sure to get signed up.

    Posted by Amy Glenn
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Parent Reminders                                  
NA Eagle Invite Meet Info:   https://gmlafferty.wixsite.com/mysite

Volunteer Info: SignUp.com
Sign up here to Volunteer!

Mandatory Sign In:  click here
before the first day of mandatory practice.

Remind : automated text update service
Send a text to 81010
In text line:  text @namsxc2019

All Parents and Athletes need to sign up for REMIND  before the start of the season.  This is our main form of communication throughout the summer and our fall season.
All runners need to sign up with the new code.  
Each year a new class is created.

Pay to Play  : click here
$225 per student, per sport.  
Can be paid in two installments of $125, $100  All payments can be made on your payforit.net account.

Athletic Forms :  click here
(athletic packet info) can also be accessed by clicking on the above link.  Then click on FORMS.

Summer Runs:  
Tuesday, Wednesday, Thursday from 8:00-9:00 am.  
Meet at the HS track.  Bring plenty of water. (weather permitting)

Running Goal Times:
Boys:  
7:30 mile pace, 
2:20 800 meters race
11:30 2 mile race time

Girls:  
8:30 mile pace
2:30 800 meters race
13:30 2 mile race time































Injuries:                                                                                                                
  • For many athletes this may be their first impact sport, therefore the may not understand the difference between being sore and being injured.  
  • If you do not exercise regularly, it may take a little while for you to distinguish between muscle soreness and pain during workouts.
  • If the "hurt" feels like a jab, zap, tear, pull, if it causes you to suddenly stop running and if it prevents you from moving through a full range of motion, it is best to stop the exercise and seek medical attention through a doctor.
  • We recommend that athletes stretch every night.  Ice the sore area (20 mins on-20 mins off) and if need be rest for one-two days.  If the soreness persists after two days, please consult your doctor.
  • When an athlete is not able to participate in a practice or a meet, we will need an excused absence from the DR.  They will not be able to return to practice until they have been cleared by the dr as well.  Please have your athlete go home to rest after school.  
  • SHIN SPLINTS:  Most common injury.  Massaging the area with a tennis ball and ice every night are the two best options.  Rest may be recommended, however, you are looking at 4-6 weeks of rest before you will be cleared.  Remember, our season is only 8 weeks long.  Prevent shin splints now by purchasing a good pair of running shoes and stretching and icing the first two weeks of practice. 


Nutrition and Healthy Running                               
There is a wealth of research showing the relationship between healthy eating and good running.
The better our athletes eat, the better they will run. At home, please encourage your athletes to
focus on the following foods and beverages .
● Almonds
● Eggs
● Dark leafy greens, mixed salad greens, fresh vegetables of all kinds
● Sweet potatoes
● 100% whole grain bread
● Oranges, apples, stone fruit, bananas, and berries
● Avocados
● Salmon and other lean fish
● Chicken, turkey, and other lean protein
● Brown rice, quinoa, whole grain oats and other whole grains
● Whole grain pasta
● Low­fat yogurt
● Peanut butter
● Dark chocolate
● Water, water, water, water, water
What Defines a Cross Country Course?_______________________
Cross country running can take place over grass, mud, dirt trails, rocky areas, water, hills, etc. – almost anywhere off-track or off-road. Although it can feel punishing at times, in the end, the physical results and the friendships far outweigh the pain involved.

Common Language you need to know and understand__________
  • Long runs:  A long run is the highest mileage run of any week in your training schedule.
  • Threshold runsalso known as tempo runs – are favoured by long distance runners (10km and over).  They involve running at about your anaerobic threshold (also known as your lactate threshold).  This is the maximum speed at which your body can work aerobically for long periods 
  • Pace IntervalsSpeed work (Intervals) is the third running training step, the icing on your training cake, to a faster race and better finish. Speed work will give you an extra gear to shift into during races or training duels.
  • Strides:  Strides are about 100m accelerations where you start at a jog, build to about 95% of your max speed, and then gradually slow to a stop. One stride should take you about 20-30 seconds.