Families of the Cross Country Team:
The weekly running schedule has been posted along with the summer mileage tracker has been updated. https://xctf.rhsgators.com/cross-country/
Summer is a time for relaxing, going to the pool, playing tennis, hiking, camping, going to the beach, vacations, etc. Its also the time for summer training. As we discussed at our Cross Country meeting back in early June, summer training is critical to not only an athletes success, but it is also key to keeping athletes injury free.
We started off the summer strong. The first 3 weeks or so, most folks were running and getting in the miles. However, over the last 4 weeks, quite a few folks have lost their running shoes and/or their running watches because the miles have stopped coming in.
Please do not use the weather an excuse. I totally understand a day here, or a day there because of smoky conditions, or freak weather issues. Within the next 4 – 5 weeks you will be running at 3:00pm. The hottest time of the day! Your body needs time to adapt to the heat and the humidity.
Please do not say you are to busy. Get up earlier and go run. Prioritize your running. You have to make a point to go do it! Schedule runs with friends. If you did the bare minimum, you could get away with 30 minutes a day! That’s it!
We have published this summer mileage tracker all summer long: https://docs.google.com/spreadsheets/d/1x4ypY0KL7PoIqgVvMficsHt7abeeH7LfpSbVyK3tlUM/edit?usp=sharing
Returning Runners have minimum mileage requirements to meet: https://docs.google.com/document/d/1D5Nb1ZlFBxdIOqKNY9bDxj3bqg86ggHPuZ2aENivEhU/edit. Failure to meet these minimums means you will not run in the first meet (at least) maybe more. Coaches will reserve the right to keep an athlete out of more meets based upon summer mileage, injury risks, etc. Please remember the purpose of summer miles: Injury prevention and being able to handle the work load which will help you run faster.
Please note: We have 3 weeks until our first practice.
Athletes, please put in the work so we can have a successful season.
Parents, if your athlete hasn’t run in a given day, please send them out to run. I know we want to give our kids space and let them make their own decisions, but we all need encouragement. I know you would rather see your athlete racing, versus sitting on the sideline.
Athletes should be running 5-6 days a week by the time we make it to August 9th.
IF YOU ARE A NEW RUNNER to the team, any running is great! Make a point to run daily and work towards 5 – 6 days a week of running. If you need support or suggestions, simply reach out. We are here to support you.
Finally, remember this Saturday is the the Under Armour Sunset Tour Mile races in Port Covington, Baltimore. Anyone can run the mile race! Just select the community mile and select the section that best represents your estimated time effort! Here is the information: https://www.athletic.net/TrackAndField/meet/517677/info