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    Lewis and Clark Middle School Cross Country 2019

    Shirt design 2018

     

    Head Coach: Lana Moss  moss.lana@westada.org

    Assistant Coach: Amy Lee   lee.amy@westada.org

    Assitant Coach: Mitzi Cannon 

     

    Before you can participate, you need to pay a participation fee and activity card fee. Fees need to be paid to the bookkeeper at the front of the build. The coaches cannot collect money.

     

    Parent Meeting:  August 8, 2019 at 6:00 in Main gym.

    Money is due August 22nd Participation Fee= $90  Activity Card Fee= $22.26        TOTAL= $112.26

     

    First practice will be Monday, August 12th @ 3:20- 5:00 p.m.

    Meet out by the tennis courts.

    Wear running clothes, running shoes and bring a water bottle. 

    We will NEVER practice on Fridays.

     

    We will need volunteers for the home meets on August 29th and September 18th. 

    Please contact Coach Moss. Thank you in advance!

     

    2019 schedule All meets start at 4:00 and girls race first.

    Meet 1- Thursday, August 29th @ Lewis and Clark, Lake Hazel and Sawtooth.

    Meet 2- Thursday, September 5th @ Victory, Star and Lewis and Clark.

    Meet 3- Tuesday, September 10th @ Heritage, Eagle and Lewis and Clark.

    Meet 4- Thursday, September 12th @ Meridian, Lake Hazel and Lewis and Clark.

    Meet 5- Tuesday, September 18th @ Lewis and Clark, Lowell Scott and Meridian.

    Meet 6- Thursday, September 26th @ Heritage, Star and Lewis and Clark

     

     

    TRAINING TIPS:

    Ask permission from a parent or guardian before leaving on your run, and tell them how long you plan to run.  Also, discuss with themsafe places to run where you live.  Good places to run are parks, tracks, schoolyards, neighborhoods where there are not a lot of traffic.  Sidewalks and trails are better to run on than roads, but if you do run on a road, the law states runners and walkers must be on the left side of the road facing traffic so you can see the cars coming toward you.  Do not run on busy streets! 

    Be aware of stranger danger. Don’t run in the dark, or in unsafe places.  A running buddy can make running safer.  If a car slows down and a stranger tries to talk to you, run to the closest safe place such as your home, or a friend’s or neighbor’s home, or a business.  

    Wear comfortable running clothes. Clothes for running should be soft, fit well and allow your arms and legs to move freely. Socks are necessary to prevent blisters and hot spots.  Long hair should be tied back in a ponytail, or braid(s). 

    Properly equip your feet with shoes made for running.Running shoes may be purchased at several stores in the area, including: Dick’s Sporting Goods, Nike Factory Store, Big 5, McU Sports and New Balance. Shoes do not need to be expensive, but they should be made for running.  Distance runners do not need a lot of gear, but the main item they need is proper shoes to prevent injuries.  **This is not required but if you are interested, a few running specialty stores can test your feet and equip you with the correct shoe. They include; Shu’s Idaho Running Company, Fleet Feet Meridian, and Bandanna Running. Once again, this is NOT required.  

    Drink water before and after running. Thirst is the first sign of dehydration. You should be drinking at least 2-3 liters of water throughout the day. The majority of your fluid intake should be plain water; sports drinks can provide extra calories and electrolytes, but sodas and other soft drinks should be limited as much as possible!

    Avoid running during the hottest part of the day, especially on EXTREMELY HOT days.  That is supposedlybetween 2 p.m. and 6 p.m. 

    Stretch gently and do a dynamic warmup before running, do a cool down with static stretching after running.  Also, for a warm up and cool down, you can walk a little before you start running, and a little after you are done running, but try not to walk during your run if you can avoid it.

    Pace yourself, instead of sprinting. You can practice your kick for the end of races by sprinting at the end of your run, but if you try to sprint the whole run, you will get too tired and end up needing to walk.

     

    Train for success,

    Coach Moss 

    Coach Lee

    Caoch Cannon