Cross Country

Summer Running:

Starting 7/1 Tuesdays & Thursdays: 6pm @ Holmdel Park, 44 Longstreet Rd., Holmdel

Starting 7/2 Wednesdays: 6pm @ MRHS Track (TEAM ONLY) 

Starting 7/6 Sundays:  8am @ Manasquan Reservoir, 311 Windeler Rd., Howell

Season BEGINS 8/18!

All other runs are on your own, or if you get together with teammates. During our first summer practices, we will go over our warm-up routine, so you will be able to do it on your own when we do not have team practice. https://www.youtube.com/watch?v=8dIHS_UVfQ4 (only watch until 3:10)

Required equipment

• Running shoes. We recommend visiting the crew at The Outpost in Little Silver. They are the most knowledgeable staff in our area when it comes to setting up HS runners for success. We will have a “Spike Night” in August where our team can get discounted gear for the season (racing shoes, new trainers, etc.), but team members always receive a discount, so if you should get quality running shoes now, before the season starts.

• A watch. It seems silly, but you need a watch because most of our runs (as you’ll see) are based on time. You don’t need a Garmin, FitBit, or Apple Watch (unless you want), but you do need a watch that can at least time your runs. Let me know if you need recommendations!

• Appropriate running clothes. This varies with style and personal preference, but the less cotton, the better. Our current teammates can give their recommendations.

• A beach towel. We do much of our post-run stretching on grass which is sometimes dirty, some bugs, etc.

• Bug spray/sunscreen. We run at the park. Parks have bugs. Be prepared!

• Water Bottle. Filled with water for practice. Bring 2. You can never have too much, but sometimes there isn't enough.

Steps to prepare for XC

Remind

Join our team Remind by texting @mrhsx to 81010. It’s how we will send out almost all of our updates for practices, schedules, fundraisers, spike night, meets, etc. It is the easiest way to get information and to reach out to coaches if anything is needed. Directions also appear on the next page.

• Start summer training!

The best way to be successful at running is to be consistent. If you get out there and follow along with the plan, it will work for you! If you put no time in, this is going to be a bumpy ride. High School sports are hard, but doing hard things is what makes us better at life! Don’t be afraid of being uncomfortable. I can promise it will be worth it in the end.

Summer Training

• Follow. The. Plan.

  • It may seem like alot, but there’s nothing in our training plan that you can’t accomplish with time and dedication. If we want to be better, we must put in the work. That doesn’t mean we can’t make adjustments. If you feel something is too difficult, or too easy, let me know. We can make it fit for you!

• How to approach each day

  • As a team, we will learn our warm up routine throughout the summer. If you can only attend a few practices, try to learn it as best you can early. I can provide you with some help if you’re not there, but it’s hard to describe some of the movements without seeing them.

  • We do short Strides before every run, and longer Strides after our work out days. Short strides are 30-50m, or about 8-10 seconds of quick running. Longer strides are 50-100m, or about 10-20 seconds. The longer strides will get progressively faster through the season.

• How each day goes…

  • Warm up jog (3-5 min); Lunges; Dynamic drills; Short Strides; Run/Workout (depending on the day); Long Strides (if it’s a workout day); MYRTL (hip mobility); Done.

  • Most of your days should be under an hour of work. At practices, we may spend some time talking before/after the run, going over drills, getting to know each other... 

• But what about core work and strength training?

  • For my new runners, I’m not super concerned with this aspect, YET. If you’re at our summer practices, we will do core work together. I will also attach a list of what we do for off-season core and strength, so you can do your best to incorporate them into the plan.

  • We recommend CORE 3x/week and STRENGTH 3x/week

• Communication!

  • Communicate with us (and each other) about what you need! Coaches are available on Remind, email (drapcienski@monmouthregional.net), or text/call (201-424-2513). If you need something, don’t understand something, or have questions, reach out! The more we talk, the better prepared we will be for the season.