2022 NEWS

October 8th - Wayne/Holmes Invite 

(Orrville High School / Orr Park)

Bus leaves at 7:30am from Gault side of WHS.

We will walk the course and then watch our varsity teams before we run.

HS Girls 9:00am HS Boys 9:45am

MS Girls 10:30am MS Boys 11:00am

*If you are taking your runner home with you please turn in a bus form prior to leaving.

No Dogs allowed in Orr park. You may keep your dog on school property but please stay out of the park.

Friday October 7th - Practice ends at 4:00pm

September 24th - Todd Clark Cloverleaf Invitational

Bus leaves WHS Gault doors at 10am heading to Cy Hewit Park, Seville

Cy Hewit does not have parking so we will park spectators/buses at Jarrett Fleet Services (8860 Wooster Pike, Seville, OH 44273) and shuttle spectators in. 

Parking is $5 per car. This money is supporting Cloverleaf Cross Country and Cloverleaf Drama Club.

No dogs

MS Girls Varsity - 11:30 am

MS Boys Varsity - 12:00 pm

MS Girls Open - 12:30 pm

MS Boys Open - 1:00 pm

MS awards - 1:45pm

Woo Results!

Thanks to everyone for their help!  We had a great day for a meet!

Enjoy your weekend! No practice Monday! We will practice at our normal time on Tuesday (3-4:30pm) at WHS.

September 10th - Wooster Invite

Athletes should arrive no later than 11:30am.  We will have our tent set up and will let you know where on Saturday morning.  Meet at the tent so we can get bibs and take attendance. 

MS Boys: 12:20pm

MS Girls: 12:50pm

Wednesday September 7th

Oh Yo! RUN

Coaches are treating runners to frozen yogurts during practice. We will run there (approximately 2 miles) and a coach will drive up all the bags and belongings. Parents pick up there at 4:30pm.  

We will also pass out spirit wear!

Smithie Invite 9/6

Bus leaves WHS Gault doors at 3:15pm heading to University of Akron Wayne College 1901 Smucker Rd, Orrville, Ohio 44667

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

Monday August 22nd - Oak Hill Park

August 15th - 19th

Practice 3:00-4:30pm at WHS (teacher parking lot)

Happy First day of school!!

This week: August 8th -12th

Practice 9-10:30 am at WHS (Thursday will be at EWMS)

We will be distributing uniforms and picture order forms Tuesday and Wednesday.

Picture day is Thursday at EWMS.  Please report at 9:00am and we will have a short practice before pictures.  

Next week - August 15th-19th - practices will be held from 3-4:30pm at WHS.

 2022 Cross Country Information

• Official practice will begin Monday, August 1st

  • Drop off and pick up will be in the staff parking lot of Wooster High School (East side of school)

  • We will practice Monday-Friday from 9-10:30 AM until the week school starts (August 15th)

    • A more detailed calendar will be shared as the season approaches

  • You must complete 10 practices to participate in the first meet

  • Dress for the weather and bring water! Wear a good pair of running shoes.

  • RUN over the summer so that you are ready to go!

• All fall athletes must have a current physical packet on file in the athletic office before participating in any practice, game or event-NO EXCEPTIONS! All forms are due before August 1st. Packets can be picked up in the athletic office, main office or can be printed from the website (found under the “more” tab) https://www.gowoo.org. If you have any questions please call (330) 345-8760.

• All forms must be completed before the first practice.  They can be found on final forms : https://wooster-oh.finalforms.com/

• Parents and students should subscribe to our Remind account. Text: @woocc22 to 81010 for updates 

• Coaches: Jill Forrest wstr_jforrest@woostercityschools.org and 

• Emily Harley wstr_eharley@woostercityschools.org

Also: We are excited to meet you and run with you this fall! Have a great summer! And don’t forget, RUN!

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. Avoid running alone. Ask a friend or family member to run with you.

2.  Use sidewalks and crosswalks 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.

3. Inform your parents or another responsible party of the direction your run will take and roughly when to expect to be back.

4. 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.

5. 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. 

6. 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.