Welcome to the Hill!
Cross country is a team sport, but it is also an individual sport.
There is no other sport where individual improvement is so celebrated!
From start to finish:
You need to have your sports physical uploaded into Rank One BEFORE the first summer running practice. Instructions on how to do that can be found HERE. Here is the form to take to your doctor: FORM
You need good shoes -- they do not need to be fancy, but they do need to be comfortable running shoes without too many miles on them. You should expect to need to replace your shoes at least once per season! There are several running stores in our area who can help you with the best fit -- we partner with Big Peach Running, and they will give you a discount if you tell them you are a CHHS runner. PLEASE steer away from Nike or Adidas -- those only work for one type of foot, and it is usually not yours.
You MUST have a watch -- a smart watch is optional, but at least have an inexpensive watch with a timer on it. Most races will NOT let you use a smart watch, so if you have a Garmin/Apple Watch/Fitbit....also get a regular watch you can use then.
Before the season:
I expect nothing from you going in, except for appropriate shoes and a willing attitude. EVERYONE runs...we do not cut runners for anything short of a failure to follow instructions and be part of the team. The fastest runners will be varsity each meet; everyone else will run JV or open categories.
It is very important that running starts in June, not in August. Our first meet is August 15 (probably), so if you spend the summer relaxing, the season will have a very rough start. See Summer Running for more information on this.
Drink a LOT of water, now and during the season. If you are thirsty, it is already too late!
Do your best, and have faith in the process. Do not get frustrated with yourself -- it takes time to build up endurance! If you follow the plan we set forward, you will get there.
Be a good teammate, now and during the season. We are a TEAM, meaning that we build each other up. You are expected to cheer on every runner, from the fastest to the slowest.
During the season:
We will have practice EVERY day after school:
Monday-Thursday of race weeks (and Fridays of non-race weeks): meet at the tennis courts after school for instructions; some days we will just be running, or we will split time between running and strength training. Practice will be 2:45-4:00 each day.
With only a couple of RARE exceptions, all meets are Saturday mornings. If you see somewhere that I listed a race on a different day, please check with me -- it is probably an error.
Race week Fridays: we will have a shorter running time, followed by ice baths (optional, but recommended) and then some weeks we will have a pasta dinner to prepare for the next day's race. Then drink plenty of water and GET SOME SLEEP! Race day comes early, and you can not stay for the whole football game and expect to be ready to run the next morning.
Practice is required unless you arrange with me ahead of time to miss practice!! If you have an appointment, please have your parents contact me. If you need to work with a teacher, please have them send me an email or Teams message. If you miss practices, you will be given a warning; if this happens more than once you may be required to sit for the next race.
Be a good team member. Run the practice you were given to run, and help your teammates to do their best. We are ALL working toward our best selves -- a team of best selves makes a best team!!
Celebrate every victory -- whether it be a team victory or a P.R.
Let me know immediately if you are injured or hurting. If you let me know quickly we may be able to get you past it quickly; if you wait to see if it will go away, the injury may last all season or beyond.
The better you eat, the faster you will run. See Nutrition for more information.