- GENERAL INTEREST MEETING MAY, 17th , 2:20 pm Room M110 for the 2022 XC Season
- G
- Practice location will be at Shelby Farms across from Woodland Discovery playground - gravel parking lot area.
- TSSAA Dead Period Rule – No coaching, observing, or contact between coach and players in sport involved. There is no practice, no open facilities, and no weight training/conditioning. The Dead Period, which is to be observed by all schools, are the weeks of June 28 – July 11, 2021 – 14 days. Coach Wolfe cannot have contact with student-athletes during this 2-week window. Summer conditioning will resume Monday, July 12th @ 6:00 am with a sunrise run of the Shelby Farms cross country course.
- To tryout for cross country you must have Preparticipation Sports Physical Evaluation - signed by a physician. It must be dated after April 15, 2021. 4 additional forms must also be signed and dated; 1. Assumption of risk/informed consent 2. Consent for athletic participation & medical care. 3.Concussion Statement 4. Sudden cardiac arrest (SAC). Athletes cannot participate with these forms. 5. Covid-19 Informed Consent.
- Tryout(s)/time trial to determine team roster and race schedule placement will be held Saturday, August 7th @ 7:00am on the Shelby Farms XC course. Qualifying XC times for this year are sub 31:00 min for girls and sub 27:00 min for boys on our 5K XC course. (Attending summer conditioning does not guarantee a position on the cross-country team fall roster- qualifying times do).
- Daily practice attendance will begin the first day of school.
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- Coach Wolfe cell 901-833-0887 [email protected]
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How can I help myself become a better XC runner?
1. Practice- Consistency is key to success. The number one thing is to get to practice as
often as possible. It is much easier to run with a group. You will have bad days and
likely go through a phase that you will feel very tired and sore. The worst thing to do is
stop training. If you do, when you resume training you will have to go through the
tired/sore phase all over again.
2. Have goals- Create and post your goals. Goals will provide a purpose to your training
and make you more accountable to yourself and your teammates.
3. Wear a watch with a timer and or GPS.- Besides shoes and proper clothes, a watch is the only equipment you
need to run. Being prepared for practice is one aspect of learning to be a responsible
young adult. You would not come to class without your homework so don’t to come to
practice without a watch. The Garmin 235 is an excellent buy right now.
4. Proper nutrition- Good nutrition is crucial.
• General: consistently consume meals that are high in complex carbohydrates and
whole grains, lean protein, with ample amounts of fresh fruits and vegetables.
Female athletes need to pay particular attention to consuming enough calcium (dairy)
and iron (protein). A vitamin will help, but not make up for a poor diet. Basic
guidelines can be found on myplate.gov and other articles on the team website. Be
sensible, forcing yourself not to eat one cookie will only make you obsess/crave for
something you cannot have and in the long run you will likely end up caving and eat
an entire package instead of a small dessert.
• Post-workout: you need to eat a high carbohydrate snack within 30 minutes of a
hard/long workout. This will help refuel the body to be ready for the next day’s
workout. Chocolate milk, fruit, peanut butter on toast, granola bars are great post
workout options. Healthy options are limitless.
• Hydration: Make sure to drink water during the day. Electrolytes are important because they help. Balance the amount of water in your body. Balance your body's acid/base (pH) level.
• Pre-race: will discuss at a later date. Everyone’s body is different, what works for
one person will fail for another. Experimenting before races is important.
5. Vacation- When you go on vacation you need to get your training done. It is always better to
get up an hour earlier and get your run in before you do anything else. If you wait until
evening, things often come up that will make you miss your run. One week of missed training
will take you three weeks to get back to where you were before you went on vacation. Your
cardiovascular, respiratory, and musculoskeletal systems don’t know the difference between a
typical day in New York from a vacation on the beach. Don’t let your mind
cripple your body- if you don’t use it, you lose it…and quickly.
6. Log your runs! Garmin watches are excellent choices to help with pacing and milage. You may also keep a running log
or use STRAVA on your phone.
7. Proper running shoes- A good pair of running shoes can save you a lot of money on doctor
bills and time away from training. Go to a running specialty store to make sure their shoe fits
your type of foot. Running shoes should be replaced every 400-500 miles and should only be
worn to run in.
8. Preventive maintenance- stretch after practice, sleep 7-9 hours a day, run 75% of your
workouts on grass or trails as the pounding of the roads increases injury risk.
I understand you are not going to be excited about running every day. There will be times when you
have a bad practice and dread coming back the next day. I still have those days but they are few and
far between. Don’t allow yourself to stay home or skip a run. Remind yourself of your goals. Most
of your runs are 60 minutes or less. I think you can find one hour a day to get a workout in. No
excuses- I hope you find it a priority.
*Read Running Times article Making the Jump and Traits of Successful Runners by Greg
McMillan.
1. Practice- Consistency is key to success. The number one thing is to get to practice as
often as possible. It is much easier to run with a group. You will have bad days and
likely go through a phase that you will feel very tired and sore. The worst thing to do is
stop training. If you do, when you resume training you will have to go through the
tired/sore phase all over again.
2. Have goals- Create and post your goals. Goals will provide a purpose to your training
and make you more accountable to yourself and your teammates.
3. Wear a watch with a timer and or GPS.- Besides shoes and proper clothes, a watch is the only equipment you
need to run. Being prepared for practice is one aspect of learning to be a responsible
young adult. You would not come to class without your homework so don’t to come to
practice without a watch. The Garmin 235 is an excellent buy right now.
4. Proper nutrition- Good nutrition is crucial.
• General: consistently consume meals that are high in complex carbohydrates and
whole grains, lean protein, with ample amounts of fresh fruits and vegetables.
Female athletes need to pay particular attention to consuming enough calcium (dairy)
and iron (protein). A vitamin will help, but not make up for a poor diet. Basic
guidelines can be found on myplate.gov and other articles on the team website. Be
sensible, forcing yourself not to eat one cookie will only make you obsess/crave for
something you cannot have and in the long run you will likely end up caving and eat
an entire package instead of a small dessert.
• Post-workout: you need to eat a high carbohydrate snack within 30 minutes of a
hard/long workout. This will help refuel the body to be ready for the next day’s
workout. Chocolate milk, fruit, peanut butter on toast, granola bars are great post
workout options. Healthy options are limitless.
• Hydration: Make sure to drink water during the day. Electrolytes are important because they help. Balance the amount of water in your body. Balance your body's acid/base (pH) level.
• Pre-race: will discuss at a later date. Everyone’s body is different, what works for
one person will fail for another. Experimenting before races is important.
5. Vacation- When you go on vacation you need to get your training done. It is always better to
get up an hour earlier and get your run in before you do anything else. If you wait until
evening, things often come up that will make you miss your run. One week of missed training
will take you three weeks to get back to where you were before you went on vacation. Your
cardiovascular, respiratory, and musculoskeletal systems don’t know the difference between a
typical day in New York from a vacation on the beach. Don’t let your mind
cripple your body- if you don’t use it, you lose it…and quickly.
6. Log your runs! Garmin watches are excellent choices to help with pacing and milage. You may also keep a running log
or use STRAVA on your phone.
7. Proper running shoes- A good pair of running shoes can save you a lot of money on doctor
bills and time away from training. Go to a running specialty store to make sure their shoe fits
your type of foot. Running shoes should be replaced every 400-500 miles and should only be
worn to run in.
8. Preventive maintenance- stretch after practice, sleep 7-9 hours a day, run 75% of your
workouts on grass or trails as the pounding of the roads increases injury risk.
I understand you are not going to be excited about running every day. There will be times when you
have a bad practice and dread coming back the next day. I still have those days but they are few and
far between. Don’t allow yourself to stay home or skip a run. Remind yourself of your goals. Most
of your runs are 60 minutes or less. I think you can find one hour a day to get a workout in. No
excuses- I hope you find it a priority.
*Read Running Times article Making the Jump and Traits of Successful Runners by Greg
McMillan.
athletes_health_record_covid_19_updates__1_.pdf | |
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- Every athlete must have an updated physical dated after April 15th before you can participate with the team. You can print it off from the TSSSAA https://cms-files.tssaa.org/documents/tssaa/Physical-Form-updated-11.2019.pdf
- I also have all the forms listed under the forms tab of this website.
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- Summer Conditioning
- There are two categories of Cross Country runners. Those that train during the summer and those that don’t. The most successful cross country runners and teams train year round. The majority of the miles champions run to prepare for their cross country season are completed during the summer. There is no substitute for building a solid foundation for your season. Each workout is a stimulus designed to produce a specific result as the body adapts.
Go for at least one-two runs at the high school XC course at Shelby Farms.
Do some dynamic stretching before your run, and at least 10 – 15 minutes of stretching afterwards.
Hydrate constantly (we mean all day long). If you are getting cramps during your runs, you are most likely dehydrated.
Listen to your body. It is not the end of the world if you take an extra day off every once in a while.
If you’re tired, take it easy by going back to the last week of running that you did with no problem, and repeat that week until you feel better. If your fatigue doesn’t go away, get in touch with a coach and take a couple of days off.
If you’re injured, get in touch with a coach.
Start your summer training with a good or new pair of shoes. Use these shoes for RUNNING ONLY.
Also, some people like to buy two pairs of shoes and wear each pair every other day. This allows each pair of sneakers to “rebound” between runs and consequently last longer.
Please avoid running alone if possible and between 10:00 am and 3:00 pm on hot days.
If you work, get your run in before you go to work. Trust me, when you get home from work, you’ll be glad you did.
PLEASE COMPLETE THE PAPERWORK BELOW.
ALL FORMS ARE ON THE SIGNUP FORMS LINK ABOVE.
All paperwork is due Monday, July 19, 2021. No student-athlete will participate after July 19th without paperwork. (Per- SCIAA policy)
- Check or cash for team dues: Made to WSHS ABC $70.00 (dues help cover the costs of most meets (except Memphis Youth Athletics), race entry/meet fees and end of the year awards at our team dinner).
- Please complete the XC rules contract and Booster Club Membership Form. Without your $30.00 membership our costs would increase.
- Please complete and return the Preparticipation Sports Physical Evaluation - signed by a physician. It must be dated after April 15, 2021. 4 additional forms must also be signed and dated; 1. Assumption of risk/informed consent 2. Consent for athletic participation & medical care. 3.Concussion Statement 4. Sudden cardiac arrest (SAC). Athletes cannot participate with these forms.