First Day of Practice - Wednesday, September 4, 2013
Please get ready to run immediately after school is dismissed (3:10 PM).
We will meet in classroom J151 (
same as last year), beginning at 3:15 PM. This classroom will be locked while we are running and you can securely leave your instruments, backpacks, etc. in the classroom.
Official practices will be Mondays through Thursdays, 3:15 - 5:00 PM.
Optional practices will be on Fridays, 3:15 - 4:00 PM.
Note that this is an optional practice and only for kids who can be picked up at 4:00 PM. Also, there is not an activity bus at Jackson Middle School on Fridays.
Make sure you
are signed up in Community Education and your sports physical is turned
in.
Required to Bring to Practices and Meets
Running Shoes and Shorts - running shoes are highly recommended to promote comfort and prevent injuries. Please see the Cross Country Running Stores listed on the Rebels Cross Country blog site for a list of specialty running stores in the metro area (tell the sales staff you are on the cross country team...you may get a discount!). Here is a link to the Rebels blog site:
http://rebelscrosscountry.blogspot.com/
Filled Water Bottle - Proper hydration is critical in any athletic activity and is simple to do. Cross country running is very demanding in any type of weather condition, so please be responsible...take care of yourself and bring a filled water bottle to practice.
Optional Equipment Not Required
Old Beach Towel - An old beach towel is great to wipe the
sweat off your face, sit on while stretching on the ground, and a
wonderful stretching tool. You will be glad you have one at each and
every practice, plus it will help prevent running injuries.
Wrist Sports Watch - Timing is critical in cross county running and a wrist sports watch is a valuable training aide. The coaches will use a stop watch for multiple purposes, such as timing runs and interval sessions. A runner may want their own watch to get more accurate timing or simply feel more in control of their workout. There are many types of sports watches, some with GPS for sophisticated pace and distance feedback, but a simple wrist watch with a stop watch feature will work just fine. If you are interested in a $100+ GPS watch, please feel free to talk with the coaches about the pros and cons of such a training tool.
Clothing Tips...Non-Cotton Athletic Clothing and Socks - Cotton absorbs sweat, becomes heavy and hot, and is very slow to dry. Cotton socks always create blisters. For maximum comfort and air flow, wear non-cotton athletic clothing and socks. Shorts and light colored short sleeve shirts are highly recommended. The Cross Country Running Stores will have quality clothing and socks options. Other stores will also, but you will need to read the labels to avoid cotton.
Meet Schedule
We have five meets scheduled for everyone. More details on the meets will be provided at various practices and posted on this blog site weekly. The first meet is the Rum River Invitational on 9/12/2013. Our last and most important meet is the NWSC Championships on 10/10/2013. There are also two bonus races after 10/10/2013. Here is a summary of our official meets:
9/12 - Rum River Invitational, Anoka High School
9/21 - Milaca Invitational, Stone Throw Golf Course, Milaca, MN
9/27 - Mustang Invitational, Chippewa Middle School, North Oaks/Shoreview, MN
10/3 - Blaine Cross Country Invitational, Majestic Oaks Golf Course, Ham Lake, MN
10/5 - Swain Invitational (
limited capacity...advanced runners only), Duluth, MN
10/10 - NWSC Championships, Elk River Golf Club, Elk River, MN
The official season is only six weeks...a relatively short period of time to get into competitive condition. Success and fun is dependent on a strong work ethic, attentive focus, regular participation, and a healthy attitude.
Go Jackson!
Coach Craig Crandall
cellphone/text 763.360.8912
crandallcraig@msn.com
