Survival Guide for New Runners’ Parents

Welcome to the start of the LNXC season. Here is some information to help you to navigate the next few months.

Information

Runners are responsible for passing on information that the coach hands out or tells them at meetings. Ask your runner for updates after practices.

Information will also be posted on the website and emails will be sent out via PARENT SQUARE.  Please let the coaches know if you have not yet been added to the list.

• LNXC FAMILY COOKOUT & SUMMER PARENT MEETING: Tuesday, June 18th at 6:00pm at Fall Creek Church

• LN HOKUM TIME TRIAL & SEASON PARENT MEETING: Saturday, August 10th @ 7:00 AM @ LAWRENCE PARK.  Meeting will follow the time trial.

Forms

All necessary forms you will need to fill out by the start of practice can be found on our "LINKS & FORMS" page.

Practices

ATTENDANCE IS AN ATHLETIC DEPARTMENT AND TEAM EXPECTATION! Commitment is key.

Official summer training begins on June 17th.  Morning practices usually run from 7-8:30 a.m. They may end earlier or later, depending on the workout.

Summer practices alternate between Fort Benjamin Harrison (T,W,F) and Lawrence North (MON & THR).  Lifting takes place at LN on Mondays and Thursdays for anyone who is signed up for weights.

When school begins practices are different for the boys and girls teams:

BOYS TEAM

• Monday, Wednesday & Thursday: 4 pm-5:30 pm on the track.  (8/1/23 will be the first day of the school year)

• Tuesday: 4 pm-5:30 pm at Fall Creek Church (Parents pick up at the Church)

• Friday: 6:30 am MORNING practice - Designated for the day before a meet (FRIDAY pre-race) or if there is ever inclement weather predictions.  

• Saturday Practices: Held when there isn't a meet.  TBD for times.

GIRLS TEAM

• Monday & Friday: 6:30 am MORNING practice at the track

• Tuesday: 4 pm-5:30 pm at Fall Creek Church (Parents pick up at the Church)

• Wednesday & Thursday: 4 pm-5:30 pm on the track.  (8/1/23 will be the first day of the school year)

• Saturday Practices: Held when there isn't a meet.  TBD for times.

FRIDAY NIGHT TEAM PASTA PARTIES (BOYS & GIRLS)

• Pasta Dinners are held on Friday nights before races by our amazing XC Families.  Sign-up to help out under our "Important Links & Forms."  (Sign-ups will be updated closer to the season)

Summer Camp

The top 12 girls and 12 boy runners can participate in the Lawrence North Cross Country Camp at Brown County State Park to learn more about the sport, nutrition and conditioning from July 19st-August 22nd.  A time trial will determine who makes camp on July 13th.

Time Trials

Time trials are held to determine who will run in the varsity, JV and open races at the first meet. In cross country, varsity consists of the seven fastest runners while JV usually consists of the rest of the team.

There will be a parent informational meeting immediately following our August Hokum time trail on August 5th and all families are encouraged to attend.

Meets

Meets usually are held on Saturdays and are invitationals that include many different schools. The season’s schedule can be found on the meet schedule page.

The races that are offered depend on the meet; they can include varsity, junior varsity, freshman and open races and may be different for boys and girls.

Only varsity runners compete at MIC, Sectionals, Regionals, or State.

All runners are expected to ride the bus TO and FROM each meet with their teammates.  They can be picked up back at school at the conclusion of the meet.

Make sure your child is hydrated!!! The day before the meet is the most important, as well as the morning of a meet. Also, make sure they have a good breakfast.

Two nights before the meet is the most important night for sleep and a good meal.

Uniforms

Runners receive uniforms: a singlet and shorts the day of the meet, and are returned at the conclusion of each meet.  NEVER let your runners wear the uniform home!

For practice, runners need appropriate clothes for the weather. Dress in layers as the weather gets colder. Runners get lockers at the high school to change in. They can keep extra socks, a hat, gloves and sweats in the lockers in case they need them.

Pasta “Parties”

Pasta “parties” are held at individual homes the night before each meet. Families sign up to hold them. Because of the big teams, the boys’ team and girls’ team hold separate pasta parties.

At the Thursday practice before a Friday pasta party, the hosting teammate will give out info to each runner with times and directions to be forwarded out through parent square.

If your runners need transportation to a party, please have them ask teammates or call another parent.

Snacks for Meets

Parents sign up to send snacks to each meet so there is a healthy alternative to the concession stand food. Food usually includes healthy snacks such as fruit (grapes, bananas, oranges, apples, etc.) or snack (granola bars, pretzels, etc.).   Try and stay away from anything with peanuts in case of allergies.  A digital sign-up sheet will be updated in August and can be found on our "Important Forms & Links" as well as our "Parents" pages.

Missing Practice

The coach will discuss practice schedules with the runners, and attendance is mandatory.  This is an athletic department expectation.  If your runner needs to miss a practice, please e-mail the coaching staff AHEAD of time.  Communication and consistency are key.

Lettering

This is the link to the LNXC & TF LETTERING POLICY.  

Running Shoes

Most shoes need replaced every 300 to 450 miles, usually every 3-6 months, depending on usage and type of activity.  Why? The cushioning and support wears out, which could increase your chance for injuries.  Shoe tread is long lasting and not always a good indicator of shoe life.  And oftentimes, the shoes wear down slowly so we don't notice day to day differences.

RACING SPIKES: XC Spikes are used only during racing and at most track and field events. They are lightweight shoes with spikes screwed into their bottom, or spike plate, in order to maximize traction (and therefore performance) when running or jumping. While all track and field shoes that contain spiked soles are referred to as "track spikes", there are differences between sprint, middle distance, distance and field event shoes. You can purchase good running shoes at any of the following locations: 

The Runners Forum: http://www.runnersforum.com   |   Fleet Feet: https://www.fleetfeet.com/s/indianapolis 

Eat Better, Run Faster

…BEFORE A RUN

The food you eat before your workout can have a positive influence on your running performance, but it can also really slow you down.   PACK YOUR LUNCH to ensure healthy fuel to achieve optimal performance.  Avoid foods that are high in fiber and fat right before your run. They are harder to digest and can upset your stomach. Plus, you should wait about three hours after having a large meal (focus on carbs and protein) before working out. They give you energy.  Grab a small, low-fiber, high-carb snack 30 to 60 minutes before your run. You need about 30 to 60 g of carbohydrates per hour for intense workouts over 60 minutes or moderate sessions over 90 minutes. So refill your glycogen stores beforehand; it will give you the energy you need. (EX: Two bananas, a few slices of toast with honey or jam, two low fiber granola bars, or 75g dried fruit)

BE CAREFUL not to experiment with new foods before your run or the day before a big race. Stick with what you know you can digest easily. DO NOT STOP AT MCDONALDS... You will regret it.  Also make sure you drink enough WATER!  The color of your urine should be clear.  In most cases water will give you what you need, but you can also hydrate with a good sports drink. If you don’t drink enough fluids before or during your workout, your performance will suffer. 

…DURING A RUN

Staying hydrated on a long run (more than one hour) is vital to avoid dehydration and exhaustion.  Even minimal fluid loss (a body mass reduction of < 2%) can substantially impair your endurance and lead to dehydration.

…AFTER A RUN

Recharge your batteries after a demanding run: get your energy back with a snack containing complex carbohydrates and PROTEIN (at a 3:1 ratio) one hour after your run. This helps you refill your glycogen stores and boosts recovery.  Careful, though: don’t eat too much – a big meal can upset your stomach and lead to nausea. (EX: a glass of chocolate milk, a bowl of oatmeal with milk and dried fruits, an omelette with veggies,  and a slice of whole wheat bread

SLEEP

Sleep experts say that people should snooze about one hour for every two hours awake AND that additionally, runners should add a minimum of one extra minute in bed per night for every mile run during the week.

Regular sleep per night = 8 hours + 35 minutes for running about 35 miles per week.

Sleep itself is critical for athletic performance, and multiple studies have shown increased sleep (up to 10 hours) improves reaction times and speed for many sports. When athletes get solid uninterrupted sleep their body's naturally produce the human growth hormone, a complex protein produced by the pituitary gland in the brain and is an important part of the body’s endocrine system.  REST IS CRUCIAL!