DPMS Cross Country  FAQs 

For those incoming 7th graders and any 8th graders trying out CC for the first time this season, here are a couple of frequently asked questions...

1.When does practice start?

We are having a staggered start to the season.  The first practice will be on Monday, August 25th at 3:20 for ALL RUNNERS.  Runners should meet in the courtyard behind the middle school.  We are going to go through the routines of practice and introduce a couple of routes, and check on required forms.  Once school begins, runners should change in the locker room and then proceed to a team meeting in Coach Dernbach's classroom (702).  Make sure all forms - physical/alternate, emergency card, and concussion form are filled out and turned in.

2.  Where do I go for practice?

For normal practice, head to the locker rooms to change into your running clothes.  Then report to Coach Dernbach's classroom (room 702) with all of your stuff.  At around 3:15/3:20 we will have a brief team meeting, followed by our warm up and then our workout.  All of your backpacks can stay in room 702. 

3.  What days do we have practice and what time is it done?

We will practice Monday, Tuesday, Thursday, and Friday on days that we don't have meets.  There will be no practice on Wednesdays due to required teacher meetings.  The ending time of practice varies depending on the workout and your running pace.  All runners will be back at DPMS around 4:30.

4.  What should I wear?

Dress for the weather as we almost always run outside.  In terms of shoes - no basketball shoes and no flat bottom shoes.  Whatever you would wear for gym class is probably good for cross country.  Uniforms are for meet days only.

5.  Can I use earbuds and listen to music while I run?

For some of the longer runs that's fine, but your coaches don't encourage it. A good training pace is to be able to have a conversation with someone that isn't completely laborious.  You should not be able to talk normally, but you should be able to talk.   

6.  How do I get to the meets?

We have busing to all of our away meets.  Make sure you are in your uniform and ready to board the buses ASAP after school.

7.  How long are the races?

All races are 1.75 miles or less

8.  When should I start training/running?

Yesterday.  In all seriousness, the more you train before the start of the season, the more success you will have at meets, the less sore you will be, and the easier practices will seem.  It should be everyone's goal to be able to run a mile or more without having to stop and walk before the season starts.  For those more serious about earning a spot in the team scoring positions, you should be running about 20 - 30 minutes per day.  If you're new to running - don't think of it in terms of distance, instead focus on how long you are running.  For example - start by going on a run of 15 minutes (try to run/jog the entire 15 minutes).  After several days, add another 5 minutes to your run.  Keep adding time until you can go for around 30 minutes without having to stop and walk.  That should get you ready for the season!