Cross country is a team endurance sport involving distance running with races between 1.5 and 3 miles at the middle school and high school levels respectively. The season lasts from late August until early November. Cross country is primarily run on grassy surfaces and on trails.
Obviously, you need to come ready for competition, which means that you are wearing your uniform and your sweats (provided by the school), that you have shoes to warm up in and shoes to compete in, and that any tights or t-shirts worn underneath your uniform match those worn by your teammates. Always bring a large water bottle to stay hydrated and healthy snacks to fuel your body for competition. Bring extra layers of warm clothing just in case the weather gets bad.
You need to approach every meet as an opportunity to perform to the best of your ability. In order to do this, you will need to make sure that you are well rested (a regular routine including about 8 hours of sleep a night is key---one good night's sleep won't make up for a month's worth of sleep deprivation). You also need to make sure that you are well hydrated. You should be drinking lots of water on a regular basis, but especially on the day before and the day of a meet.
Spikes are a valuable addition to any cross country runner's shoe collection, but not something that you absolutely need or that you will use every day. Spikes come in very handy on slippery courses or even just courses that are a little on the soft and grassy side (which is most courses). Do they make you a better runner? No, but they can give you a little bit of an edge, not to mention drier feet during the race since you won't have warmed up in them. Spikes do have a downside, though... they are very tough on your calves and can contribute to achilles tendon and shin injuries if overused. If you are considering buying a pair of spikes, please make sure that they are cross country, or at least distance spikes. They need to have more support and a harder, more protective sole than sprint spikes. When in doubt, ask a coach or a knowledgeable salesperson if you happen to be in a place like Second Sole where the salespeople know their shoes.
A pair of good running shoes and comfortable clothing is all you need. Shoes are essential, so make sure that you make an effort to get a good pair. You want shoes that have good cushioning in the heel and the toe, a relatively wide last (the bottom part of the shoe), decent treads, and good stability. To check for stability, twist the shoe. It should twist a little, but you shouldn't be able to wring it out like a washcloth. You should not be able to bend a shoe in half. If you can, it's probably a good idea to go to a store where the salespeople know about running shoes. I always recommend Second Sole in Boardman.
Our primary emphasis over the summer will be on building up endurance, so you'll be putting in plenty of easy miles over the summer to prepare you for your races. We will also be doing some hills and some strides and a regular lifting program. Speed work won't really begin until August.
We will be holding a 6 day mini cross country camp at Cook's Forest from June 10-16, 2006. The goals of the camp are to begin summer conditioning, to foster team bonding and camaraderie, and to give me a chance to teach you some of the basics of the sport of cross country. The camp is optional, and the cost is $50 for a week's lodging and food. For more information, read the informational letter for parents. If you need a copy of the permission slip, click here. If you are looking for more information, contact Miss Acker directly. (acker@wilmington.k12.pa.us)
Feel free to call or e-mail me any time. You can call the school 724-656-8866 and leave a message on my voicemail (ext 1803) or call me at home at any reasonable hour, but the best way to get in touch with me is probably by e-mail. My school address is acker@wilmington.k12.pa.us