A BLUEPRINT FOR SUCCESSA BLUEPRINT FOR SUCCESS

Life Lessons ~ What is cross country? One of the most exciting and rewarding aspects to life is the One of the most exciting and rewarding aspects to life is the

experience of going beyond what we once thought to be limitations. We experience of going beyond what we once thought to be limitations. We begin to realize that many of our limiting beliefs about what we can or begin to realize that many of our limiting beliefs about what we can or cannot do are simply preconceived restrictions and attitudes taught to us by cannot do are simply preconceived restrictions and attitudes taught to us by parents, teachers, friends, and others during our formative years. The most parents, teachers, friends, and others during our formative years. The most damaging of these is the idea that such “restrictions” are etched in stone, damaging of these is the idea that such “restrictions” are etched in stone, never to be changed; to be accepted as a blueprint for our future without never to be changed; to be accepted as a blueprint for our future without question. This is not true! question. This is not true!

Running cross country will provide an opportunity for you to Running cross country will provide an opportunity for you to break through personal barriers. Much like life, running is a direct break through personal barriers. Much like life, running is a direct reflection on what you put into it. Unlike some reflection on what you put into it. Unlike some other sports, you do not have to be the biggest, other sports, you do not have to be the biggest, strongest, or even the fastest to be successful strongest, or even the fastest to be successful in cross country. All you have to do is demand in cross country. All you have to do is demand the maximum of yourself. You can be made the maximum of yourself. You can be made into a good distance runner. This is how life into a good distance runner. This is how life should be. This should be. This ISIS cross country cross country.

What is EAGLE cross country?What is EAGLE cross country?You are committing to be part of a team with a history of excellence:

Federal League Champions:Federal League Champions: 2002, 2000, 1991, 1990, 1983, 1981, 1980, 1979, 1978, 1977Stark County Champions:Stark County Champions: 2002, 1991, 1990, 1981District Champions: District Champions: 2002, 1991, 1990Ohio High School State Meet:Ohio High School State Meet: 2009-6th 2003-9th; 2002-13th; 2000-12th; 1982-6th; 1981-17th

As a team, we excel for two reasons:

1) We run for fun and personal bests. When you enjoy what you are doing and witness first-hand how hard work pays off with improved athletic performance, you will get a feel for EAGLE cross country.

2) We sacrifice self for team in the form of “pack running”. Together, each of us can improve upon the performance of each of our teammates and thereby improve the performance of the team.

3) Our team philosophy is to run tired throughout the season and then to focus on peaking at the end of the season when it counts.

First Things First ~ Team Rules All Glenwood/ Oakwood School rules apply to all practices and meets.All Glenwood/ Oakwood School rules apply to all practices and meets.  Be on time to every practice. Every runner that is late to practice will result in the Be on time to every practice. Every runner that is late to practice will result in the whole team doing extra push-ups.whole team doing extra push-ups.  You are expected to be at practice everyday, except when school is missed due to You are expected to be at practice everyday, except when school is missed due to illness or any other excused absence, such as staying after for academic purposes. I illness or any other excused absence, such as staying after for academic purposes. I need to see a note from either a parent or teacher if you missed school or stayed need to see a note from either a parent or teacher if you missed school or stayed after for any reason. If you know you are going to miss practice or a race for some after for any reason. If you know you are going to miss practice or a race for some reason, let me know as soon as possible. DO NOT SEND A MESSAGE reason, let me know as soon as possible. DO NOT SEND A MESSAGE THROUGH SOMEONE ELSE, UNLESS IT IS AN ABSOLUTE EMERGENCY. THROUGH SOMEONE ELSE, UNLESS IT IS AN ABSOLUTE EMERGENCY. You can come see either Coach Howard or Coach Geabler before school or You can come see either Coach Howard or Coach Geabler before school or during the day and let us know.during the day and let us know. Show respect to everyone-Coach, each other, other teams, runners, coaches, Show respect to everyone-Coach, each other, other teams, runners, coaches, teachers, people in cars, people along running routes, etc (this includes all team teachers, people in cars, people along running routes, etc (this includes all team outings). We take great pride in how people view this program. This team will outings). We take great pride in how people view this program. This team will show respect, responsibility, class, and pride at all times. Do nothing that will show respect, responsibility, class, and pride at all times. Do nothing that will damage the reputation of this program.damage the reputation of this program.  

  

• Do not cut a workout short, unless you are extremely hurt. You are given yourDo not cut a workout short, unless you are extremely hurt. You are given your

workouts for a reason, so please follow them. If you are caught cutting a workouts for a reason, so please follow them. If you are caught cutting a workoutworkout short, even if it is just by a little, there will be penalties. short, even if it is just by a little, there will be penalties.

• Absolutely NO wrestling or racing is allowed during practice. Also, no Absolutely NO wrestling or racing is allowed during practice. Also, no physical or verbal intimidation is allowed at all. This includes threatening physical or verbal intimidation is allowed at all. This includes threatening other people, antagonizing them, or appearing as if you are going to injure other people, antagonizing them, or appearing as if you are going to injure them in some way shape or form. Hazing is illegal in the state of Ohio and them in some way shape or form. Hazing is illegal in the state of Ohio and violations will result in legal action.violations will result in legal action.

• Bring a WRIST WATCH and YOUR OWN WATER BOTTLE to every Bring a WRIST WATCH and YOUR OWN WATER BOTTLE to every practice.practice.

What do I eat?What do I eat?

“You are only as good as the fuel you put in.”

To be a top athlete, you must get into the habit of eating well, especially pre/day of/ post meet days. Here are some suggestions:

Breakfast: oatmeal, whole-grain toast, fruit, bagels, non-sugared cereals, perhaps some egg protein, fruit juice, non-fat milk, water, vitaminsLunch: whole-grain bread sandwich (peanut butter, turkey, ham), vegetables, fruit, trail mix, pasta, energy bars, fruit juice, non-fat milk, waterDinner: pasta, some meat protein, potatoes, vegetables, fruit, rice, fruit juice, non-fat milk, waterSnacks: fruit, trail mix, energy bars, vegetables

To prepare for meets, do not change your healthy diet. At times, you may be invited to pre-meet pasta parties. These are excellent ways, both nutritionally and socially to prepare for peak athletic performance.

Especially on pre/day of/post meet days, stay away from:√ fat and grease (fries, pizza, burgers, etc.)√ carbonated beverages (pop, soda, etc.)√ “empty calories” (candy, chips, bakery items, etc.)

Of course, it would be nearly impossible to not have any of the above items. Just limit them to days that do not involve meets and “hard” days.

Gearing Up ~ What do I wear?Practice: Running shoes/flats (see Running Stores below); Warm weather: Running shoes/flats, socks, shorts, shirt (your decision~ no slogans from alcoholic beverage companies, offensive pictures or words)

Meet: Athletic bag, running shoes (flats), racing spikes, team-issued uniform (running shorts, racing tank top), t-shirt (GOHS XC shirt or green & gold shirt). A more detailed list will be provided before each meet.

Lockers: you will need one (1) for your locker in the athletic locker room (with no lock, stuff can and will be stolen, you have been warned) You can also leave your stuff in my room, but make sure it is on top of the desks before we go outside

Running Stores:Spend the most money on your training shoes, you will use them the most. You can purchase these shoes at Second Sole. Second Sole (330-649-9870) has experts that can help you choose the best shoes for your feet.

Breaking A Sweat ~ What do you do at practice?You will be running outside everyday, Monday through Friday.

We do not miss practice because of the weather. We will have an alternative plan if there is thunder and/or lightning in the area. BUT WE WILL ALWAYS HAVE PRACTICE!BUT WE WILL ALWAYS HAVE PRACTICE!

A typical practice usually goes like this:1) Team meeting in a room to be determined2) A warm-up run (800m to 1600m) and stretching;3) Your workout. We follow a tried and true coaching strategy concerning workouts: challenging (hard) days are always preceded by and followed by a light (easy) day. Understand that recovery is JUSTJUST as important as the workout itself.

Hard workouts may include the following:Hard workouts may include the following:Meet: 2 mile race Tempo Run: practice workout involving sustained runs just below race paceFartlek Workout: a silly sounding word but an important practice workout that involves alternating hard and medium efforts (Swedish word for “speed play”)Interval Training: sometimes termed “speed” work, these practice workouts involve measured distances (220m, 400m 800m, etc.) faster than race pace with a timed rest interval (sometimes done on hills)Cruise Miles: Controlled 1600 meter repeats with a 2-3 minute recovery.Recovery: “easy” training runs involving light runs at a conversational pace

Ready. Set. Race! ~ What do I do at a meet?Being prepared for a meet begins the day before the race. It is always best to collect and

arrange everything you need ahead of time so that you are not scrambling the morning of or immediately before a race. Use the following checklist the day before your race:

√ Athletic bag√ Running shoes/flats and racing spikes (have the correct spikes in place)√ Sweats √ GOHS/XC/ or green and gold t-shirt for warm-up and cool-down√ Food and drink: bagels, fruit, energy bar/gel, water, sports drink, snack for after race√ MP3, iPod, CD player, etc. (optional)

When we arrive at the meet site, we will set up camp and immediately begin our warm-up. It is very important that you are totally familiar with the course before the race. Time permitting, our pre-race routine is as follows:

1- Warm-up run on course with training flats (know the course well);2- Stretch;3-Be at start 15 minutes before start of race.4- Put on spikes and remove sweats;5- Go to the starting line/box for 4-5 strides to increase heart rate;6- Final words from coach and team cheer; 7- Go back to line/box;8- Race!9- After your race, you will have a cool-down run and stretch.10- Cheer the athletes who are in the upcoming races.

Recovery ~ What do I do after practice or a meet? The 20-30 minutes after strenuous exercise is “prime time” for energy

replenishment. You should drink enough fluids to feel satisfied, but not bloated. Chocolate milk, water and sport drinks (stay away from the carbonated variety) are excellent ways to re-hydrate.

After re-fueling, you should begin your cool-down. After practice, this usually involves the same stretches you did before practice but held to a 30 second count instead of 15-20 seconds. After a meet, the stretching is preceded by a short aerobic run (1/2 to 1 mile).

At meets, we will then gather to cheer on our teammates in all races (girls, JV/Open, Middle School)! If we are fortunate to run well, the Invitational races will conclude with an awards presentation that involves individual ribbons/medals and/or plaques and a team trophy. Please plan to stay for these celebrations of excellence!

A result and comment summary will be passed out the Monday after each meet.

Setbacks ~ What if I can’t make practice or a meet?

√ All missed practices or meets have to be cleared with me Coach Howard or Waseity√ At home? Call my cell phone: 330-936-6764; (Leave a message)√ During the school day and after the school day? Let one of us know.

What if you get injured?What if you get injured?

We take injury very seriously. Please do not hesitate to inform your coach if you suspect an injury. Do not attempt to “run on it”! However, please know the difference between an “injury” and being “sore”. In the first couple of weeks and after a difficult workout or a meet, you will be sore….I’d be concerned about your effort it you weren’t a bit uncomfortable! Despite this, if your pain is sharp, chronic, or unbearable, GOHS has one of the finest high school training rooms in the state. The professional trainers are experienced, knowledgeable, and thorough. Please see either of us coaches, if you think you have any injury and I will direct you to the proper location.