Consistently running during the summer is the most important factor in being a successful cross country runner. Regardless of the distance, get out and run at least 2 miles for 4-5 days per week. Why? It will give you a base which helps you to: 1) get in better shape, 2) expand your base when the season officially begins, 3) will help prevent injuries, and 4) It will help make you eligible for camp.
If you haven’t been running much, start with shorter runs and build up gradually. More experienced runners should run 5-6 days per week, with a long run included eventually reaching 7-9 miles. Starting in July all veteran runners should push the pace and run hard at least one day per week and also do a distance run. Otherwise run at a conversational pace. An occasional 5K road race would help give you an idea of where you’re at. Never run alone! Do an increasing amount of push-ups, crunches, weight lifting (no more than 3 days/wk), and core exercises. It is vital to make your body (particularly your legs) stronger, and resistant to injuries. Warm up adequately before you run and stretch afterwards.
Starting Monday, June 17, we will begin the “unofficial” summer runs. The team will meet Mondays and Fridays at 9:00 am and Wednesdays at 7:00 pm locations to be announced (Island Lake, McHattie Park, Kensington, Possum Hollow, etc). These runs are optional and open to your family, alumni, and friends. See below for details.
300 Mile Club:
Record your summer miles starting June 1. From June 1 – Aug. 31 you need to run 300 miles in order to receive at the banquet a “300 mile club shirt,” & an engraved medal with your name. Miles on Sept. 1 and May 31 do not count. Submit your miles weekly online at our team website, unless otherwise instructed.
- 299 miles and mileage sheets turned in = nothing.
- 350 miles and no mileage sheets = nothing.
- 300 miles and monthly mileage sheets = a medal and shirt!
In addition, to qualify for the 300 mile club, you will have to spread out your miles in the summer; i.e., do not run all your miles in August. This will help prevent injury.
Any cross country runner who recruits two (2) new team members that remain on the team the entire season will receive a “team-building” medal at the banquet. Only one person can claim credit for recruiting a new teammate.
Start of Season:
The season officially starts Wednesday, August 9, 2017. As usual, the attendance policy will be enforced. However, camp is not mandatory. Expect to have a team practice or invitational virtually every Saturday through October. The first meet is the South Lyon Invitational on August 26, 2017. Afterwards, we normally have a pot-luck picnic.
You need a current physical to attend camp. The physical shall have been completed after April 15 of the previous school year.
Summer “Unofficial” practices:
All of the below runs are optional, and open to your family, alumni and friends. Starting on Monday June 17, the team will run: on Mondays & Fridays at 9:00 am and Wednesday nights at 7:00 PM . Locations will generally follow the schedule below, but may change weekly, so please check the team calendar for updated information.
There can be no contact between coaches and athletes during the “Dead Zone” of June 30 through July 9, 2017. However, you can contact the captains or the web site for information. Keep training during this period.