2019 news

Sad that cross country season has ended? Continue running with the Fuzzy Fandango at Camp Nuhop!

Season Highlight video

Thank you Kyia for putting this together!

https://drive.google.com/file/d/1c_t0rhkhaHpzhQEeBtxUWrXe9T-CdIdj/view?usp=sharing

Team awards :

https://docs.google.com/presentation/d/1JkbTbf479KZtIlncEWEF58knBO071Xum8OgAjZmechM/edit?usp=sharing

10.12.19 OCC MEET!

Bus leaved at 8:30am heading to Lexington High School.

The high for Saturday is 54 degrees! Please dress for the weather especially since we don't run until 11:45am and 12:15pm.

If you want to wear long sleeves for the race they must be WHITE! Also, you can only have one small logo showing. If there are more you must cover them (athletic tape works well). Please have this done before the race. Otherwise the official will ask you to take off the shirt or you could be disqualified.

If you want to wear tights under your shorts they must be BLACK with no designs.

Gloves and knit winter hats are allowed if you need them but you cannot take them off (throw them) during the race.

10.11.19

Team dinner at 4pm.

Team awards at 4:30pm.

Thank you for your support this season. We couldn't have done it without you!

Last week of XC season!

Thursday 10/10 - Bus to Lexington HS to check out the course.

Friday 10/11- Team dinner and awards at 4pm We will have a short practice before the event.

Saturday 10/12 - OCC meet at Lex!

Wayne Holmes Results:

10.3.19 Swim Day

Bring suits and a towel and meet at the pool for practice today. Bring running shoes and clothes just in case!

10.2.19 : Tri meet @ Wooster

Runners: There will be one race including both boys and girls at 5:00pm. There will not be practice before the meet. Please arrive dressed and ready at 4:00pm.

Parents: We need your help! We're looking for people that can volunteer to help at our home meet. We would need you from 4:30pm until 6 at the latest. We have several posts such as: course directors and finish line workers to hand out cards and water. Please let us know if you can help. Thanks in advance!

9.21.19 Malone Invite

Bus leaves EWMS at 7am!

MS Girls run at 11:50am

MS Boys run at 12:25pm

Results will be posted on www.finishtiming.com

Parking is $3 per car

9.19.19 Team run to Oh Yo!

For practice today we will run to Oh Yo! Please pick up your runner there at 4:30pm. (4182 Burbank Rd)

9.18.19 Yoga Day!

Part of our practice today will include yoga. Please welcome Ruth Graham from Flex Yoga as she leads us through a 20 minute practice that will help teach our team how to stretch all those achy muscles! Runners should bring a towel to sit on since we will be outside on the grass.

9.17.19 Meet at Northwestern

Please wear your uniform jersey to school (with a shirt underneath). We'll meet in Coach Forrest's room and head to the bus after school. You should also bring your water and a snack.

Girls run at 5:00pm

Boys run at 5:30pm

We will return to WHS after the meet.

Thanks to everyone who came and ran and/or helped out at the glow run!

Tuesday 9-10-19

No School. Optional glow run starting from Vertical Runner at 7:30pm. Bring your lights and glow sticks and we’ll meet in the store. Family and friends welcome to join us (about 3 miles). We would love for parents to help us direct the runners around town and/or run with us.

Monday 9-9-19

No practice. There is a 1-mile race at the College of Wooster at 6:30pm. Cost is $15 and it benefits Akron Children’s Hospital. If you are interested, details can be found at www.verticalrunnerrm.com

Saturday 9-7-19

Wooster Invite! Runners need to be here by noon. Look for our tent (usually on the west side by Gault doors).

Boys run at 1:20pm

Girls run at 1:50pm

You do not need a form to leave but please help us clean up our camp before you take off.

9/7/19 Wooster Invite

Wooster 7th/8th grade runners should be at WHS by noon.

MS Boys run at 1:20pm

MS Girls run at 1:50pm

Parents: We can always use volunteers. Talk to coach Forrest or O'Dell if you'd like to help out.

9/3/19 Smithie Invite @ Wayne College

Athletes, please wear your jersey (with a shirt under it) to school. We will meet in Coach Forrest's room and then go to the bus. Be sure to bring water and a snack.

High school athletes run first (WHS is not attending).

MS Girls run at 5:40pm

MS Boys run at 6:10pm

We will then return to WHS.

8/31 Ashland Invite - Freer Field

Bus leaves EWMS at 7AM.

8:15am K-6 Fun Run

9:00am Middle School Girls

9:30am Middle School Boys

10:00am DI HS Girls (WHS)

10:45am DI Boys (WHS)

We will leave after WHS runs. Estimated time of return is 12pm-12:30pm.

Live Results at finishtiming.com

8-24-19 Bulldog Meet @ Boettler Park

5300 Massillon Rd, Green Ohio 44720

Bus leaves EWMS at 7AM. Athletes are to be in their uniform when they arrive at EW.

Once we arrive we will walk our course and then set up our camp.

High school athletes run first. Middle school boys run at 10:40 and girls at 11:05.

We will then pack up and return to EWMS.

Our estimated time of return will be between 12:30-1:00pm

Practice 8/15-8/16

3:00pm-4:30pm

Brief parent meeting immediately following practice in room 146. (We can enter from the staff parking lot.)

*Intermediate / Advanced*

Week 1-3

Run 4-5 days per week, logging 12-15 miles per week. Rest and/or cross train on off days.

Ex. Run 3 miles 4 times a week = 12 miles. You can use www.mapmyrun.com if you want to plan your routes ahead of time.

Week 4-6

Run 5 days per week, logging 15-20 miles per week. Rest and/or cross train on off days.

Week 7-10

Run 5 days per week, logging 20-25 miles per week. Rest and/or cross train on off days.

Note: SAFETY RULES WHEN TRAINING

1. Use sidewalks when possible. If you need to run on the road, always run toward

traffic (except on blind curves). This means run on the left side of the road.

2. Inform your parents or another responsible party of the direction your run will take

and roughly when to expect to be back.

3. If anyone causes you a problem, no matter how slight, promptly report it to your

parents. Get all information you can at the time...location, license numbers,

descriptions, etc.

4. Hydrate well before and after. 12 ounces of water prior to a 30-minute run and 12-20

ounces immediately after (water/sports drink) are a good idea.

5. Delay or cancel your run if you are ill. Try to avoid extreme exertion on the first

day of a cold. Light runs with a cold after the first day are usually OK.