FAQs

Cross Country is long distance running over different types of terrain. The course can consist of grass, dirt (mud), sand, concrete, and asphalt. The race may include hills, valleys, roads, sidewalks, and trails. Races are 5k/3.1 miles for both boys and girls. 

There are SO MANY reasons! See them here.

You do not need experience, we do most of the runs together and you can find someone who can run with you or a coach will adjust your workouts based on your skill level. EVERYONE is welcome. Here are several reasons to Run Cross Country!

Of course. Click for the Cross Country Team Handbook and Parent Info.

1. Complete this XC interest questionnaire: 

2. Register on Family ID. Instructions are here.

3. Get a sports physical (or have one that will be less than one year old at the end of the season) and email or drop off a copy to the Athletic Secretary at tiger.athletics@summitk12.org. (970) 368-1178

First Day of Practice: August 7th

Students registering for Athletics must have a current physical examination on file in the Activities office before the student is authorized to participate in practice. You can upload your physical to your student's account when you register or anytime when you receive a new form from the doctor. Click here for a copy of the physical form.

Physicals are valid for 1 YEAR from the date of the last exam.

PLEASE NOTE: Registration is mandatory for participation in practice starting August 7th for the 2023-2024 sports seasons. 

The SportsYou app is the primary method we use to send timely updates. Please sign up using the instructions below.

Parents and runners, please join the SHS XC team on the free SportsYou website and app. Training schedules and locations, quick updates, photos, race results, etc. are posted there. SportsYou is the primary and best means for staying in touch and updated. I will post on SportsYou much more frequently than sending emails.

SportsYou also has a chat function that is very good for arranging car pools, transport to meets, etc.

The access code for the SHS XC Team is 73K5ZGS2.

The access code for the SMS XC Team is 8C84XAUC.

The access code for the Summit Distance Project is A45ESANG.

Setting up SportsYou is very easy. Here are instructions:

JOIN VIA WEBSITE -

New Users

1. From your computer or phone, go to www.sportsyou.com

2. Click Get Your Free Account and enter your email

3. Go to your email and click Confirm Your Email

4. Click Enter Access Code to enter code, then finish set up

Existing Users

1. From your computer or phone, go to www.sportsyou.com and login

2. In left column, click Join Team/Group

3. Click Enter Access Code to enter code

JOIN VIA APP -

New Users

1. On mobile device download sportsYou app from the App Store (iOS) or Google Play Store (Android)

2. Tap Create Account or Continue with Google

3. Tap Enter Access Code to enter code, then finish set up

Existing Users

1. On mobile device login

2. In bottom tray, tap Teams/Groups

3. Tap blue + button, then tap Join Team/ Group

The SHS XC meet and practice schedules are on the SportsYou calendar.

https://sites.google.com/a/summitk12.org/summit-cross-country/home/weekly-practice-schedule and in Training Peaks

Yes, except for runners doing other sports or school activities. We support athletes participating in two sports during a season. The minimum expected practice attendance is twice per week. Runners must attend practice with their other sport on all days XC practice is missed. Multi-sport athletes, especially varsity athletes, must attend all competitions that don't conflict with competition days in their other sport.

Meet attendance is mandatory for all other runners. Runners who miss more than one meet (other than coach-designated "rest" weeks) will not letter. 

We have a "PTO" policy to enable a bit of flexibility for necessary absences.

I'm working on a new lettering rubric that rewards participation, teamwork and effort. Performance and results, too, of course. The intent of the new rubric is to provide pathways to lettering for runners who might not make the varsity team their first few years, but contribute greatly to the team culture through hard work, dedication and positive attitude. I will post the rubric as soon as it is finalized. The first version will be a "beta" version that may prove to require adjustments.

Academic Eligibility / Minimum Enrollment / Credit Recovery:

Student-athletes must be enrolled in a minimum of six (6) classes to be eligible to participate.

Incomplete grades count as Fails, per CHSAA policy.

A great article on how parents can best support their high school runners: How to Raise a Champion: Chill Out

We love the support of parents in supporting our Chocolate Milk Tuesdays, Hosting Pasta Parties, taking photos, etc. Sign up here and please talk to the coaches about things you could do to support the team.

If you have a high school runner, be sure to order the lime green SHS/SDP shirts at the beginning of the fall season.  Order extras for runners and all family members.  Not only does it show our support and presence at meets, but as parents it makes it easy to identify each other.  Cross country families are generally a friendly, approachable bunch, although it can be hard to mingle at meets because we scatter about. 

Our intention is to have some parent meet and greets, and times for us to build friendships that we hope will last many years. Being a part of the Summit Distance Project is a wonderful experience for everyone. 

We thrive when people want to be involved. There will be many opportunities for you to help. You can volunteer at home races, take pictures to upload to our website, help with the banquet, bring an item in the summer when we have a planned breakfast, encourage other athletes, and so much more! 

Yes, to participate in the regular season, your child will need to have a physical once a year. You can find the forms here. It is good to utilize our Summit High School Athletics Page for answers to more questions. You can schedule a sports physical with your family physician or the SHS School Based Health Center at 970-368-1134.

“Success” is not defined as being the fastest person on the team. More than anything else, success in Cross Country takes time. Time to learn; time to train; time to sleep, rest and recover; before-school time; after-school time; weekend time; time with and away from family and friends; and time away from other interests. With the academic responsibilities of being a high school student, most student-athletes are busy all the time because of the delicate balancing act that must be performed. The willingness to devote the time that success demands for cross country is called DEDICATION.

Being a member of the Summit Distance Project includes expectations and responsibilities. Doing what is expected of every team member is called COMMITMENT. Attending TEAM practices every day is one of the commitments. Our goal is to develop team loyalty and individual responsibility and accountability among all our TEAM members - ALL of them!  Another part of commitment is COMMUNICATION with our coaching staff. If a problem or illness is going to force your child to miss a practice or a race, the athlete must tell the coaches about it personally and in advance. (This does not mean relaying a message through a teammate or friend!) Many such problems can be solved when athletes talk with us.

Even if your athlete is not the fastest in any particular race, “success” is achieved when he or she has learned “dedication” and “commitment” to the TEAM.   

Getting your younger runner from school to an off-campus practice can be tricky, especially in the beginning.  You might not know other parents to carpool with, you don't know/trust the student drivers yet and your kid is probably not going to help you figure this out. 

It is helpful to get to know other families in your runner's grade/running group/social group.  These people might be your tribe for the next several years.  Have their names and numbers in your phone before you need them.   Carpooling is very helpful to the freshman and sophomore parents, all year round. 

It varies, but generally plan on about 2 hours. So 5:15 to 5:30 M/T/T/F and 4:30 to 4:45 Wednesdays. (About 10:00 on Saturdays.) That sounds like a long practice and it is, but it isn't all running. We do a lot of movement prep – general warm up, dynamic warm up, mobility, technique – before workouts and a lot of strength and mobility (SAM) after workouts. 

In general, I advise being a bit late instead of early. It is very helpful for team bonding when runners have some time after practice to chat and relax. If parents do arrive early to pick up, I encourage you to watch the end of practice, chat with each other, etc. It's a good time to discuss travel plans for the big meets, organize team activities, etc. 

Once practice is over, I'm glad to chat with parents as well. Often parents make me aware of things that students don't readily share - like how fatigued they are, if they have minor injuries, how much sleep they are getting and how stressed they are over homework, etc.

Yes, with parents of other runners. It must be pre-approved with a signed copy of this form. Also, the person driving the runner home must "sign out" the runner on paper with one of the coaches. Seek out the coaches after the meets. (If runners are going home with their parents, I.e., not on the bus, they also must be signed out.)

Please encourage your freshman or new high school runner to participate in the TEAM goal setting and any other social events.  It's hard being a freshman, but they should buddy up and attend together.  The more people they meet during the summer, the easier the transition in the fall. 

Each meet’s information is posted on the team website. Look for course maps, start times, and Know which race your athlete is in. They will usually know by the night before the race or earlier.  First, locate the start and finish, then try to find central locations to watch as much of the race as possible.  Most meets last between 2-4 hours when there are multiple heats (Boys and Girls Varsity, JV, Open. Sometimes there are also divisions like small school/large school.) A big invitational can be very confusing depending on the number of teams. There can be anywhere from 20-300 runners in a cross country race. During the race, you can move from point to point along the course to cheer for the runners as they pass. Be careful to stay clear of the path of the racers.  Rules also strongly forbid running alongside a competitor to cheer or pace them during the race.

At the finish of the race, the runners file through the finish chute. Be there to greet them, but first give them a few seconds to recover and compose themselves. All runners show different signs of post race fatigue. Typical signs may be any of the following: breathlessness, weakness, rubbery legs, glassy eyes, salivation, nausea, and even crying. This will almost always go away quickly.  Please encourage your athlete to walk back to camp with their teammates to start the post-race recovery and cool down. The cool down is very important, and again, this is where the team will need some time away to jog and possibly discuss the race performance.

Expect the possibility of some disappointment on the part of your athlete after the race if they did not reach a personal goal or if the team did not do as well as expected.  Athletes may need some emotional space from parents. Later, they may need some positive verbal support. Most distance runners are their own worst critics! Avoid making comments that make them feel discouraged, try just listening to them! 

• Meet: a cross country racing competition

• Invitational Meet: a multi-team meet

• Top 7: the “scoring” members of a cross country team

• Starting Box: designated area on the starting line to which each team is assigned

• Finish Chute: a rope or flag-bordered funnel past the finish line that moves runners into a single file order of finishing places order of finishing places

• Camp: a place for the team to gather, stretch, and leave belongings at a meet; usually consisting of a tarp and/or tent- this is for athletes and coaches. 

• Surge: a tactical increase in pace during a race

• Kick: a burst of speed at the end of a race

• Pack: a group of runners in close proximity

• Personal Record: a PR is a best-ever performance. Runners can also have course PRs for courses they have raced more than once.

• Racing Flats/Spikes: special light-weight shoes designed for racing rather than training

• Training Shoes/Trainers: running shoes designed for extended wear in daily training

• Warm-up: a running and stretching routine that gets the mind and body ready for a workout or race

• Cool-down: a jogging, stretching and flexibility routine that allows the muscles to get rid of lactates and also allows the body and mind to gradually recover from a hard workload

• SAM: Strength and Mobility

There will be times - usually the beginning of the season - when a team/bulk gear order will be made. This is the time to order shirts, hats, backpacks, warm-ups, sweatshirts, etc. There is not any gear that is REQUIRED, however we love to see all that neon green and SHS XC being supported. The Team Store is open for individual orders all the time. Order anytime you like here. 

My main suggestion is to ask parents that have previously hosted for their tips. Hosts generally provide the pasta. (If I recall right, we usually went through 5 to 6 pounds last year. Maybe more this year as the team is a bit bigger. Yeah!)

Most team members attend. Hosts can provide more if they like - drinks, salads, etc. 

I ask half of the team to bring side dishes - vegetables, fruit trays, chips, desserts (we usually get a lot of desserts), etc. every other time. Looking at the roster, that will probably be last names A - K and L - Z.

If you would like to host a pasta party, please sign up here: https://docs.google.com/document/d/1TNIN2TgrXEihuu54TqGVRGojyEugi22TtbyRvbUtaoI/edit?usp=sharing 

That is up to the host. I encourage it, and if you would like parents to attend, please explicitly tell me and I will make sure it is publicized. We haven't had a lot of parents attend, even when invited. I hope parents will feel comfortable if invited and attend if you can.

Cross Country is just about the simplest sport, equipment wise. About all you need is a water bottle, good trainers (AKA running shoes), appropriate clothing for the weather and any necessary meds (asthma inhalers). As you know, the sun is intense in Summit County so sunglasses, sunscreen and running hats are also recommended. And a watch! Serious cross country runners need to have a watch, because there will be times you need to time yourself. GPS watches, so you can check your pace and distance, are highly recommended. We receive a school running team discount from Garmin on GPS watches. Check the details and order them here.

Most practices take place at SHS or the Frisco Peninsula. The practice schedule and locations are posted weekly on the team website. Here's the link to our most frequent practice locations:   https://sites.google.com/a/summitk12.org/summit-cross-country/training/practice-locations  

There is not ONE best shoe for all runners. It's important that your runner be fitted for a good shoe right away!  Your runners will go through lots of shoes, and there might be some trial and error involved at first, which can be frustrating.  But, it is really the only expense for this sport. 

BEING IN THE RIGHT SHOE PREVENTS INJURY AND IS WORTH THE EXPENSE IN THE LONG RUN.  

Peak Running in Breckenridge offers discounts to SHS runners.  Their employees are committed to getting their customers in the right shoes.  Once you know what shoes work for your athlete, you can start ordering online or shopping sales.  Do NOT let your runner convince you to buy a certain shoe because their teammates have them or because they look cool.  Those are expensive (and often physically painful) mistakes.  There is no team shoe. 

I've posted many good articles here. Please read several in the areas of interest to you. A serious runner is a student of the sport.

There is a difference between being sore and being injured. 

Both can be painful. XC training is hard and will frequently incur soreness/pain. 

Soreness improves with ice, rest, movement and a gradual return to activity. 

Injury can be distinguished from soreness by pain that intensifies with running, pain that does not decrease with rest and recovery, painful or swollen joints, and pain that disrupts sleep. 

If your runner starts complaining about a nagging ache or pain, he/she should talk to a coach before too much time goes by, to get some clues about what is going on. (There's a decent chance it's the shoes). Your runner will undoubtedly resist doing this, but there are several coaches to choose from.  Surely one of them will seem approachable.  This is necessary.     

Coaches will individualize training based on the physical age, training age (experience) and demonstrated abilities of each athlete. 

Plan 1: New high school runners, or those needing to be on our lowest volume plan. Most freshmen will be in this group. Plan 1 athletes typically run 5 to 6 times a week, and take all Sundays off from running.

Plan 2: Athletes that have consistently followed Plan 1 plan during the last year w/ little to no injury issues. Sophomores that ran both XC and track will be ready for this plan. This group will run between 6 to 7 times per week depending on the individual needs of the athlete. Athletes following plan 2 will have optional Sunday runs.

Plan 3: Upperclassmen athletes that are ready for a higher volume plan. Consistently followed plan 2 throughout the last year w/ little to no injury issues. Upperclassmen that ran both XC and track last year. This group will run between 6 to 8 times per week depending on the individual needs of the athlete. Athletes following this plan will have optional Sunday runs, along with 1 to 2 optional morning runs during parts of the season. 

Plan 4: Upperclassmen athletes that are ready for our highest volume plan. Have successfully followed plan 3 over the last year w/ little to no injury issues. Have run both XC and track the previous 2 years. This group will run between 6 to 8 times per week depending on the needs of the individual athlete. Athletes following this plan will have optional Sunday runs, along with 1 to 2 optional morning runs during parts of the season. 

Ask your coaches questions! We are here to help!

I've posted a LOT of training and racing articles on the Running Tips page. Below are a few of the key ones.

• 5 XC Training Tips for High School Runners 

• Pathways to Excellence for Runners Seeking to Improve 

• Coach Jay Johnson's Blog 

• Sleep Like a Champion Distance Runner 

• How Nutrition Supports Your Running 

Consistency is Key: 15 Ways to Unlock Your Potential as a High School Runner (book)

If you are serious about becoming a better distance runner during the cross country and track season the coaches definitely recommend that you order a copy of Consistency is Key. Here is what you will learn from the book: 

• Thing to consider before you ever lace up your shoes to run (talent vs. excellence, attention span for hard work, progression, etc.)

• What to train (aerobic training, anaerobic training, strength training)

• How to train (Run by feel, easy days vs hard days, practice race pace, ABC training, going further and faster)

• Understanding different ways to race

• The other 22 Hours of the Day (sleep, nutrition, hydration, and listening to your body)

• Team profiles: Great programs that are friends of ours from across the nation like Mountain Vista (CO), Louden Valley (VA), American Fork (UT), Great Oak (CA), Sandburg (IL), and several more are profiled in the book. 

If you are interested in buying a copy the coaches highly recommend it! It's a quick read, and something every high school and middle school runner on the Summit Distance Project squad will benefit from. The aerobic monster T-Shirt even gets a shout out in a team profile!!!!

I purchased several copies of the book and rotate them amongst the team. If you want a copy for your permanent collection, I recommend buying one.

We do a lot of strength and mobility training, both before and after our runs, for good warm ups before intense work, injury prevention, technique improvement and running strength. The following videos are for those looking to improve your form and technique on our warm-up activities and SAM (strength and mobility). Check it out!

Leg Swings

Body Weight Lunges 

SAM (Strength and Mobility)

Warm-up Video w/ Coach Boele

Myrtl Routine

WHAT IS AN IRON AND FERRITIN CHECK AND WHY IS IT IMPORTANT FOR RUNNERS? 

Every season there is one issue that we see time and time again with our runners that impacts them regardless of age, sex, or amount of training they are doing. That issue is anemia, or being iron deficient. If not careful, this is something that can compromise an athlete's XC season very quickly. Our goal is to educate every family about the importance of iron and how it can enhance an athlete's performance when taken seriously. 

Start Here:

Please begin by looking at this simple slide show presentation we have put together for all families that are a part of Summit Distance Project XC. This should inform you as to why the coaching staff talks about iron/ferritin levels so often, and how you can successfully make sure your iron levels are sufficient. 

Iron Level Upkeep and Ferritin for Distance Runners

Educate Yourself 

• Educating yourself on this particular issue is very important. Here are a few things every family/athlete should be thinking about in regards to iron/ferritin levels:

• Educate yourself on what iron does for you as a runner, and how it can hurt when you are lacking.

• Get your ferritin levels tested 2-3 times a year by your medical provider, and know your numbers. The off-season is the best time to get your levels checked. 

• Set a goal for yourself to get your ferritin levels to at least 30. 40-50 is much better, and gives you a nice surplus of iron. 

• If your ferritin levels are under 20, you are most likely not going to be able to perform at your best as a distance runner. 

• Eat lots of iron rich foods daily such as red meat and spinach. 

• Take an iron supplement. We encourage every runner on the team to do this. 

I've posted many more articles on Iron Deficiency in the respective drop down here.

Yes, definitely!

Nutrition, Hydration, and Sleep for Track/XC Athletes 

Nutrition Clock

Injury Nutrition

And lots more at the XC team website nutrition tab: https://sites.google.com/a/summitk12.org/summit-cross-country/training/running-tips Visit the nutrition and iron deficiency drop downs.

SLEEP - get a good night’s sleep (8-9 hours) two nights before and the night before the meet.

MEALS - Eat a good breakfast/lunch the day of the race. Bring nutritious snacks to eat about 2 hours before you run.

Recommended

• Protein- eggs, nuts, etc...

• Oatmeal

• Fruit- bananas are great.

• Protein Bars

• Bland Carbs - (bagels, toast with peanut butter/honey, sandwiches)

• Gatorade for after the race.

• Multi-Vitamins

Avoid

• Greasy Food

• Food high in sugar

• Dairy- milk, cheese

• Anything that doesn’t sit well in your stomach.

Make sure you bring food to eat for after the meet. We will not stop to eat on school nights!

CLOTHING - Wear Summit clothing or school colors. Bring layers and extra clothes. (see packing list)

RACE PREPARATION

1. Off the Bus - go to the bathroom, get your race numbers, setup the tent and team camp. 

2. Recon the Course - check mile markers and strategize your race.

3. Race Warm Up - warm up with the teammates in your race! This can be done during the course recon.

• 6 minute jog

• Complete the FULL ACTIVE WARM UP - mobility drills, dynamic drills, technique drills

• 2-6 50-meter builds

• 4 minutes at race pace

• 4 minute walk

• 1 minute faster pace 

• Put your spikes on and go to the start line. (Bring a water bottle)

• Keep moving!

RACE COOL DOWN - Cool down with the teammates in your race. 

• 10 minute slow jog

• Cool Down Stretch

• Cheer on your teammates! We do not sit at camp!

RACE TIPS

• First Mile - should be at your race pace, maybe slightly faster.

• Get behind someone to break the wind.

• Concentrate on the runner in front of you; can you beat them?

• If someone passes you, go with them!

• Don’t get caught in no man’s land!

• Make a move - throw in a “surge” (30 seconds-2 minutes)

• When you get tired - focus on your breathing and your form.

• Think Positive - mental toughness

• Finish Strong - all the way through the line.

• We do NOT fall or stop after crossing the line. Hands on hips and head - keep walking.

• We do not pout or feel sorry for ourselves when we have a bad race; we learn from it.

AFTER THE RACE

• We do not leave the meet until all teammates have raced, awards. Only parents can bring you home-sign out.

• Drink Gatorade, eat bananas.

• Stretch or massage/foam roll tight muscles.

• Ice Bath!

• Bike or Swim the following day.

CROSS COUNTRY MEET PACKING LIST

PACK THE NIGHT BEFORE!

CRUCIAL - double and triple check! 

1. Spikes and socks!

2. Uniform Top and Bottom

CLOTHING

3. If COLD weather- plain, black long sleeve or spandex/leggings for under uniform. 

4. Running Shoes

5. Shorts for over race shorts

6. T-shirt for over uniform

7. Long Sleeve

8. Hooded Sweatshirt/Wind Breaker/Rain Coat

9. Windpants/Sweatpants

10. Extra pair of socks

11. Thin Gloves and Hat

12. Change of Clothes - if it’s going to rain.

FOOD/DRINK

13. Water Bottle

14. Gatorade

15. Healthy food for 2 hours before you run.

16. Food for after your race- we will not stop on school nights for food.

OTHER

17. Running Watch

18. Garbage Bag(s)- to cover your bag/clothes if it rains. 

The lower the score the better. At a minimum, there must be 5 who finish the race. Any less and the team can't score any points and is disqualified.

The top 7 runners for the team are the only runners involved in the scoring. Additional runners will not be considered in the scored results. 

The top 5 runners are assigned the number of points equal to their place in the race. For example, if a runner finishes in 4th place then the team gets 4 points for that runner. These points are then added together to determine the team score. If there is a tie with the first 5 runners, the 6th place runner’s points are then added to find the team winner. 

In addition to breaking ties, the 6th and 7th runners also play an important part of the race. They can “displace” another team’s top 5 runners. For example, if the 6th runner for SHS beats the 5th runner from another school; the other school will have another point added to its team score. Although the sixth runner’s place is not added to the Summit score, the other team’s score is worse in comparison.

If you are familiar with the bell curve, you can see how it is often the performance of the 4th and 5th place runners that most significantly impacts the team score. It might not be immediately self-evident, but it is a XC truism that the 4th and 5th place runners are often the most important runners on the team. That's a reason XC is such a great team sport with a very supportive environment. The top runners have a vested interest in supporting the developing runners so the overall team benefits.

Find the overall records here. Individual times for each meet we have previously competed in are in each of the race tabs.

Yes! There is bus transportation, pending availability, to all of our away meets. Details for each meet - bus departure time, drive time, race times (when/once I know them), course maps, everything I can get, are on each race page. For instance the Vista 2-Mile: https://sites.google.com/a/summitk12.org/summit-cross-country/races/mountain-vista-2-mile  

Since we are on it, team members SHOULD ride the bus to meets. (Barring extenuating circumstances like the meet is in Denver and you are already going to be there.) Team members are REQUESTED AND ENCOURAGED to ride the bus back to Summit, because of the team bonding and camaraderie developed over stops for food (when we do) and chatting about the race.

Team Members are also strongly requested to stay at meets at least until the awards ceremony and until we can have a post-race team huddle.

https://sites.google.com/a/summitk12.org/summit-cross-country/home/summer-xc-training  

Summit High School has a rigorous summer training program to prepare for excellence in the fall XC meets.

Put plainly, the official high school XC season is just too short to be winners absent consistent summer training. If you want to be a good XC runner, you simply must prepare in the summer. The chance of making the varsity XC team without summer running is slim to nil. 

SHS summer training is under the auspices of the Summit Distance Project (SDP), which is the joint summer (and winter) training program for Summit High School and Middle School runners. It is led by Michael Hagen, the SHS head XC coach, and Eva Hagen, the head SMS XC coach.

Participation in SDP training is free! In fact, because of donors we have been able to offer incentives like our coveted Aerobic Monster T-shirts for those who meet participation benchmarks. Sign up to receive SDP updates at www.sportsyou.com, a free service. Enter the SDP team code: A45ESANG. Also join the SHS XC team with code 73K5ZGS2.

The only requirements for joining SDP are:

• A good attitude and work ethic.

• Signing the waiver available below.

After school practice continues until 1 June. We encourage all runners to take a complete break from running from 2 - 8 June. Biking, hiking, swimming, etc. are encouraged this week, but no running. From 9 - 15 June run 3 to 4 times on your own for 30 to 45 minutes. Additional biking, hiking etc. are encourage. From 16 - 21 June run 4 to 5 times.

Log your workouts on Training Peaks. Accounts are free at www.trainingpeaks.com. Link your accounts to my coaching account by clicking this link: https://home.trainingpeaks.com/attachtocoach?sharedKey=ONLRBCXV47HV6. Or, just email me and I'll set up a connected account for you.

(Miles logged into Training Peaks count to your Aerobic Monster T-shirt and other incentives.)

After this "on your own" training period we will start group SDP practices. Group SDP summer training starts on 22 June.

My experience as a cross-country coach is that athletes who regularly meet their teammates in the summer race faster in October and November.

The first reason for this is that the running gets done. The second reason is that the intensity that’s appropriate for that day gets done. Finally, my experience is that runners collectively expend less mental energy when they’re running in a group.

Plus, the post-workout meal or soaking in a creek or plans to meet at the swimming pool later in the day are all ways to strengthen relationships that are the foundation of a winning team culture.

• 17 June - Group SDP practices start (locations will be communicated via SportsYou.)

  • M/W/F and most Saturdays

  • 8:00

  • Various locations throughout Summit County.

• 22-26 July - SDP Summer Performance Running Camp in Crested Butte

  • Excellent training while exploring new trails in the Crested Butte area.

  • Sessions on training, racing, nutrition, strength, etc. from a number of outstanding experienced coaches.

  • Sleep in a nice, large home just outside Crested Butte.

  • Meals at the home and at the trailheads.

  • Click here for Summer Camp info!

  • Sign up here! 

• 27 July - 11 August - Group training sessions 6 days a week

  • Monday - Saturday

  • Strength training (and running) on Tuesday and Thursday.

• 12 August - Official SHS training begins.

• 16 August - XC Team Scrimmage and varsity team selection.

• 23 or 24 August - First XC meet - Cheyenne Mountain Stampede or Mountain Vista 2-Mile

https://sites.google.com/a/summitk12.org/summit-cross-country/home/summer-camp 

We are so excited to welcome athletes to the SDP Summer Performance Running Camp in Crested Butte, Colorado. This is a 5 day/4 night performance running camp for seasoned junior high and high school endurance athletes. 

We will spend several days together running, learning, teaching and having fun in the mountains. We will challenge ourselves, stretch our limits and make memories and friendships to last a lifetime.

This is going to be an exceptionally fun and fruitful camp!

CAMP HIGHLIGHTS

• Daily guided runs through Crested Butte mountain trails

• Mobility, flexibility, breath and running economy

• Sports and performance nutrition - embracing changes and balance

• Mental training and competition strategies

• Building a year round training plan + learning training intensity/effort

• Recovery yoga for runners - on the trail and off

• Recovery and regeneration sessions - strategies and modalities to keep athletes injury free

• Fun filled afternoons at Lake Grant, Lake Irwin and Slate River (swimming, paddleboarding, and FUN)

• Motivational presentation by adventure and endurance racer (Monique Merrill)

• Free time with camp athletes to explore downtown Crested Butte, river tubing, pro-rodeo and more.

• Meals together will build camaraderie and be cornerstone to the camp experience

• Camp T-Shirt

• Prizes for athletes who stand out in leadership, camaraderie, and care for other athletes

2023 CAMP DETAILS

DATES: Monday 10 July to Friday 14 July

LODGING: Athletes and coaches will stay at a beautiful and large private home just outside Crested Butte

MEALS: Combination of home cooked meals, trail picnics and evening BBQs and Pizza night

PRICING: $500 - or less. We will ask for a $500 payment, but provide refunds when final costs are determined.

QUESTIONS: Please send any questions or special requests to Michael Hagen at tiger.crosscountry@summitk12.org or 719-360-1693 or Eva Hagen at evahagen@me.com or 719-360-2146.

We are looking forward to an amazing Summer Performance Running Camp. 

Aerobic Monster Shirts

The aerobic monster is earned, not given!! In order to earn your Aerobic Monster shirt this summer the following requirements must be met. 

• Consistently complete your runs during the months of June, July, and August 

• Be at all morning runs when you are in town this summer. 

• When you are on vacation go out and do your assigned runs on your own. 

• Log your runs everyday in Training Peaks. All training must be logged to earn a shirt! 

• Coaches will check running logs throughout the summer on Training Peaks.

• The coaches will award Aerobic Monster shirts in September.

• Wear a running watch to practice EVERYDAY!!!!​

Both middle school and high school athletes are eligible to earn an aerobic monster shirt. 

Fall championships are earned through summer training - and summer training is about building a strong endurance base. This year we are starting a program to record - and reward - summer training.

Log your daily training miles in this spreadsheet. Summit Distance Project members who run 300 miles during the summer (1 June - 7 August) will earn the SDP Aerobic Monster 300-Mile club t-shirts.

Miles run on your own when vacationing and unable to attend SDP practices DO count. Honor System!

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While it's called the 300-Mile Club, I want it to be an encouraging challenge but not lead to running excessive miles for our younger runners. So the mileage targets are stepped as below. Remember, also, that 300 miles at 9000+ feet, a lot of those miles possibly on trails with significant elevation gains and losses, is different than 300 miles on flat farm roads like in my home town of Olivia, Minnesota. So while some schools have 500-mile clubs, 300 miles run in Summit, in just 10 weeks (30 miles a week) is very worth of being an Aerobic Monster.

• 10th-12th Grade Boys - 300 miles

• 10th-12th Grade Girls - 260 miles

• 9th Grade Boys - 250 miles

• 9th Grade Girls - 220 miles

• 8th Grade Boys - 230 miles

• 8th Grade Girls - 200 miles

• 7th Grade Boys - 200 miles

• 7th Grade Girls - 170 miles

• New 9th-12th Grade runners (haven't run with SMS/SHS/SDP before) - 175 miles

• New 6th-8th Grade runners (haven't run with SMS/SDP before) - 150 miles

Also log your miles in your Training Peaks account connected to me so I can check your training and give you training plans when you are away. 

Accounts are free at www.trainingpeaks.com. (You will be encouraged to sign up for a paid account. You don't need to!) 

Link your account to my coaching account by clicking this link: https://home.trainingpeaks.com/attachtocoach?sharedKey=ONLRBCXV47HV6. Or, just email me and I'll set up a connected account for you.

https://sites.google.com/a/summitk12.org/summit-cross-country/home/300-mile-club 

Nike Cross Regionals - A large race held in Arizona every November with teams from the SOUTHWEST (Colorado, New Mexico, Arizona, Utah) to qualify for NXN - NIKE CROSS NATIONALS

On November 17-19, we will once again be traveling to the Nike Cross Regional Southwest Championships in Phoenix, AZ and racing as Summit Distance Project XC Club. This is an opportunity for athletes who have earned the trip to race as a TEAM, at sea level, on a very fun and fast 5K XC course.  It is also an opportunity for our team to try and qualify for the Nike Cross Country National Championships in Portland, Oregon on December 3rd. For more information please view our official NXRSW 2022 Page. 

As a team, we do plan to attend NXRSW again this fall the weekend of November 19th. Every member of the Summit High School team is eligible to take part in this trip including new runners, varsity runners, freshman runners, open runners, boys and girls, JV runners, etc. Anyone that works hard and can meet the requirements below is welcome, and encouraged, to be apart of this awesome event.

Additional information about  the NXRSW trip will be sent out in the following weeks including flight info, hotels, etc. However, here are the requirements for athletes on the team to be eligible for the trip. 

• Be a good teammate

• Consistently attend all practices and meets throughout the season. 

• Attend all Saturday practices.

• Stay in town during Fall Break and attend all practices that week.

• Athletes continue to train and attend practice each day after the Regional Championships (Oct 20th) until the NXRSW Regional on November 19th.

• To be eligible for the Championship race at NXR athletes will need to commit in advance to being at all practices the week of Thanksgiving (November 21st-27th) if we qualify for Nike Cross Nationals. 

• Athletes age/grade and best 5K XC race times are not requirements to go on the trip. We will take anyone who meets the requirements above. 

• Upload your training into Training Peaks each day.

Athletes/Families are responsible for paying for their portion of the trip (usually around $500 for flights, hotel, rental car, registration, etc.)

Talk to Coach Hagen before making travel arrangements. Only athletes that meet the requirements above will be invited on the NXRSW trip. 

As a team, we plan to attend NXRSW again this fall the weekend of November 19th. Every member of the SHS XC  team is eligible to take part in this trip including new runners, varsity runners, freshman runners, open runners, boys and girls, JV runners, etc. Anyone that works hard and can meet the requirements below is welcome, and encouraged, to be a part of this awesome event.

Additional information about  the NXRSW trip will be posted later this summer including flight info, hotels, etc. However, here are the requirements for athletes on the team to be eligible for the trip. 

• Be a good teammate

• Run with the team each day during the summer. When you are on vacation, get your runs in on your own. 

• Consistently attend all practices and meets throughout the season. 

• Attend all Saturday practices.

• Stay in town during Fall Break and attend all practices that week.

• Upload your training into Training Peaks or Final Surge everyday.

• Athletes/Families are responsible for paying for their portion of the trip (usually around $500 for flights, hotel, rental car, registration, etc.)

Talk to Coach Hagen before making travel arrangements. Only athletes that meet the requirements above will be invited on the NXRSW trip, and added to the roster on November 19th. 

Additionally, if we are fortunate enough to qualify a team to the national meet on the weekend of December 3rd, those seven runners are expected to be at all practices during the week of Thanksgiving break

Additional meet information about NXR and NXN can be found here:https://nxrsw.runnerspace.com/eprofile.php do=title&title_id=214&event_id=302 

After your last race of the season it is time for a much needed break from running.  Everyone should plan on taking at least one week off from running.  A few things to consider:

• Take at least one full week off from running. Let your body recuperate after a long season of XC or track training and racing. 

• No organized training for at least two weeks. If you want to go for a walk, hike, play basketball, or anything else non-structured, do it! Keep things simple and fun. 

• If you would like to take a 3rd week off from running, do it! Your XC season will not suffer because you took 3 weeks off. But only the first week should be completely off from activity. The second and third weeks you should do some light, unstructured physical activity every other day at least.

• Athletes should wait to return to training for XC or Track until they are feeling refreshed, mentally ready, and motivated to do so. If that means more than 3 weeks off then you should take it. 

• No intense workouts in June for XC. Just easy running and enjoying running with your teammates. We will return to faster workouts sometime in July. 

For some of you taking time off is a HUGE challenge, but trust us that your body will thank you for it when you are running fast in November! 

What performances do you need to go to your dream school? Check the range of time standards here.

An excellent series on college recruiting is here.

Here is an excellent article on college recruiting FAQs.