Summer Info

 General Information

  • Forms for summer training should be in as soon as possible.

    • XC Registration forms are available here

  • FORMS FOR SUMMER TRAINING MUST BE IN BEFORE ATHLETE CAN ATTEND SUMMER WORKOUTS!
  • PHYSICAL FORM HERE

  • Link to GENESIS

    • NO EXCUSES WILL BE GRANTED
    • VALID PHYSICALS MUST BE DATED ON OR AFTER 8/3/2017
    • PHYSICALS ARE DUE TO THE HIGH SCHOOL BY JULY 30 IF A CURRENT PHYSICAL DATED ON OR AFTER 8/3/17 IS NOT ON FILE.
    • PHYSICALS FOR 8TH GRADE STUDENTS MAY PRESENT PHYSICALS TO THEIR MIDDLE SCHOOL NURSE UNTIL THEY COMPLETE 8TH GRADE- AFTER GRADUATING FROM GROVER HAND IN PHYSICALS TO HS.
  • Summer Training
  • You will be expected to run 6-7 days per week. (Incoming freshman may take weekends completely off through 8/10.)
  • Your mileage should increase by 5 miles per week but no more than 8 miles per week.
  • Start training 2 weeks following your last race  we will be ‘getting after it’ from July 1 on.  Don’t be a nincompoop and show up to practice on July 5 in horrid shape…we plan for those of you dedicated enough to take this seriously.  We won’t keep up for those who don’t.
  • Get out as many friends as you can. Think of Pirate Cross Country as a party- the more the merrier.  Be persuasive and charming!!! You all know that it’s a matter of getting them here- once they are out and we can work with them they will become a success, so recruit your butts off!!!
  • Mandatory practice begins on Monday 8/13. Unexcused absences will result in dismissal after 8/13.
  • Step up-don’t step aside, and NEVER STEP BACK!

 

Weekly Mileage Goals.

Freshman and Sophomores should be at the lower end of the goals, Juniors and Seniors should be at the highest end.

Week Dates Boys Totals Girls Totals
1 6/4-6/10 20-25 15-20
2 6/11-617 25-35 25-30
3 6/18-6/24 30-40 30-40
4 6/25-7/1 35-45 30-45
5 7/2-7/8 40-55 30-45
6 7/9-7/15 45-60 30-50
7 7/16-7/22 50-70 35-55
8 7/23-7/29 50-70 35-55
9 7/30-8/5 50-70 40-55
10 8/6-8/12 55-75 40-55
11 8/14-8/20 55-75 40-60
12 8/20-8/26 60-75 40-60
13 8/27-9/2 60-80 40-60
14 9/3-9/9 60-70 35-55

 

All Directions from High School South

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