WMS Cross Country 2022

Parents and athletes,

     If you have signed up for XC, get out and run.  It is important to get a base of running experience now, don’t wait until team practice starts.  For beginners, start by running a mile or so each day or every other day. As you feel better and stronger move up to 2 miles, then 3 miles each other day. For our experienced runners, I would hope you have been going about 3 miles a day average.  Once we have been OK’d to start practice, we will break into groups, each determined by your age and ability.  

     That’s all you need to do to get ready for the season.  RUN, RUN, RUN. 

      Summer Conditioning will begin on the week of 18 July 2022.  Until then, all runners should racking up miles (and minutes) on their own in order to meet the goal of 1000 minutes run by the end of the summer. Starting Monday, 18 July, we will have optional practices every Monday, Wednesday, and Thursday at 8:00AM - 9:30AM.  More details will follow as we as get a team e-mail distro list built.

     Get outside and RUN!

Coach Drew Rolph

drewrolph@yahoo.com

WMSABC Board Liaison

Norma Felipe

917-224-7068

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All runners will have 2 assignments over the summer:

            1) Complete the 2022 XC Goal Sheet and turn it into the coach before the start of the scool year (29 August 2022):

                 https://s3.amazonaws.com/files.leagueathletics.com/Images/Club/4623/Cross Country/XC Goal Sheet 2022.docx

            2) Run 1000 minutes over the summer and turn in the Running Log to the coaches (see below)

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RUNNING LOGS:

All runners are required to run a minimum of 1000 minutes from June 6th to August 26th, if they do not run and log 1000 minutes and turn in their running log by the August 26th they will not be able participate in our first meet.

Running logs can be downloaded here: https://s3.amazonaws.com/files.leagueathletics.com/Images/Club/4623/Cross Country/XCRunningLog2022.pdf

3K Run Goals:

The 3K Run time goals for this season will be based on running our 3K course in the following times:

Boys - 16:00 min

Girls - 17:00 min

**If you are not able to attend the 1st 3k Run, you should still plan to attend practice that week on the days you are available.