2021 News

Next week 10.11.21 - 10.16.21

Regular practice Monday - Wednesday

Thursday: Short practice followed by team meal at 4:00pm in the Commons of WHS. Families are invited to join us.

Masks are required while in WHS.

Please sign up if you are able to help set up/ tear down or bring items:)

https://www.signupgenius.com/go/5080E4DADAF2AA1FF2-2021

Team awards at 4:30 in the LGIR

Pick up at 5pm.

Friday : Regular practice

Saturday: OCC meet at Wooster High School

Varsity Girls -9:30am

Varsity Boys - 10:15am

HS Open (mixed) - 11:00am

MS Girls 11:45am

MS Boys 12:15pm

Next Meet 10.9.21:

Wayne/Holmes - Orrville

9:00am Varsity girls

9:45am Varsity boys

10:30am MS girls

11:00am MS boys

9.25.21

Malone Invite

Bus leaves at 9am from WHS - Gault doors. Make sure athletes are wearing their full uniform and have a mask for the bus ride.

Girls run at 11:50am Boys run at 12:25pm

Pictures:

Mrs. Keating (her son runs for the high school team) has been kind enough to take pictures at a few meets this season and has a shutterfly album that you can access. I believe you just have to enter an email (so it's not open to the public) and then you can download pics of your athlete. Be sure to check it out:)

https://wooxc.shutterfly.com/

9.18.21

Meet @ Jackson Memorial Middle School

Bus leaves WHS -Gault doors at 7:15am

We will arrive at JMMS @ 8:15. We will then walk the course before the high school races begin.

Schedule:

9:00am Boys Race (Varsity and JV together) 5K

9:40 am Girls Race (Varsity and JV together) 5K

10:30 am Boys Middle School Race 2 miles

11:00 am Girls Middle School Race 2 miles

We will then have pizza for lunch before we head back to Wooster.

9.7.21

Smithie Invite

Bus leaves at 3:15pm from WHS Gault doors.

Heading to : Akron Wayne College 1901 Smucker Rd, Orrville, Ohio 44667

Girls run at 5:40pm and Boys run at 6:10pm

Next up: Ashland Invite 9.4.21

Bus leaves at 7am from the Gault doors at WHS. Runners need to be in full uniform (including a mask) to get on the bus.

If you are transporting your runner please turn in your bus release form by Friday. We will arrive at Freer field at 7:30am.

Girls run at 9am / Boys run at 9:30am

We will stay to watch our high school teams run and plan to leave around 11:30am to return to WHS.

Great job at the meet!!

Congrats to the girls for getting 1st place and the boys 4th!

Next meet is Saturday 8/28!

Starting Wednesday 8/18:

7th graders who attend EWMS will need to ride their assigned buses at Edgewood that they would normally ride and get off at WHS for practice. If you are a Walker/self transport to EWMS you can ride Bus # 4 or Bus #5 to the high school for practice.

If you are planning to drop off at the high school (8th grade/St.Mary's) please be aware of the school dismissal traffic. You will not be able to pull into the teacher lot at 3pm.

8.16.21

Practice will be held from 3-4:30pm starting today!

Same meeting place : Staff parking lot (East side of WHS)

Make sure to hydrate!

8.9.21

Picture Day!

Please wear your uniform to practice.

8.6.21 Great first week of practice!

Athletes received uniforms and picture forms today.

Pictures are Monday during practice (9-10:30am) at WHS. Meet in the teacher parking lot like we did this week.

Please wear your uniform to practice. If you want a shirt under your jersey if should be white and if you want other shorts under your uniform shorts they should be black.

If you were absent today we will have picture forms and uniforms for you to change into on Monday.

Also, we have an athlete that is missing a navy bag w/a towel in it from practice. If you accidentally took it please bring it Monday:)

Official practice begins Monday, August 2nd.

Time: 9-10:30am

Location: WHS teacher parking lot (east side of high school)

Come dressed to run and have fun! Running clothes, socks, and shoes. (Sunscreen if needed)

What to bring: Water bottle w/name on it, towel for doing core work in the grass, a watch (at least tells time but would be good to have a stop watch feature as well)

You must have all forms complete (including physical) in order to participate.

Forms can be found at: https://wooster-oh.finalforms.com/

Summer Running:

Starting in July we will be meeting on Tuesdays and Thursdays from 8-9am at Freedlander park. Bring some water and a towel to sit on while we stretch or do core work.

We'd love for you to join us. Feel free to bring a friend as well!

Wooster High School / Edgewood Middle School

7th-8th Cross Country

SUMMER TRAINING GUIDELINES

Rule #1 - Enjoy the Summer

We would love for you to be ready to run 2 miles on day #1 of mandatory practice but understand if that is not possible. Enjoy the time off from school. Have fun with your friends and family. If, after observing Rule #1 you have time for summer training, it can really help you in the fall competitive season.

Rule #2 - Run at an Easy, Steady Pace

You should run at a steady, jogging pace. If running with a partner, you should be able to talk comfortably with them. The goal of summer training is to build your endurance - we will add speed work in the fall.

Rule #3 - Run in a Decent Pair of Running Shoes

If your running shoes are at least a year old, you should invest in a decent, quality, new pair. Running stores (ex. Vertical Runner) have experienced staff that can help you find a good fit and quality pair of true running shoes. NO basketball shoes or fashion athletic shoes, these can result in injuries.

*Note: If you stop by Vertical runner and mention that you’re on the cross country team they usually offer a discount.

SUMMER TRAINING SCHEDULE

*Beginners*

Week 1-3

Run 3-4 days per week, 15-20 minute runs - you should build up to a point where you can run the entire time comfortably without stopping. Cross train (swim, bike, etc.) on off days.

Week 4-6

Run 4-5 days per week, 20-25 minute runs. Rest and/or cross train on off days.

Week 7-10

Run 4-5 days per week, 25-30 minute runs. Rest and/or cross train on off days.

*Intermediate / Advanced*

Week 1-3

Run 4-5 days per week, logging 10-12 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 12-15 miles per week. Rest and/or cross train on off days.

Week 7-10

Run 5 days per week, logging 15-20 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 to 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.