#3. Mark your calendars with dates/locations below:
Cross Country Summer Training Dates 2022
June 6 - July 28 on Mon/Tue/Thu *See Senior led practices info at the bottom.
NO PRACTICE week of July 4th (Dead Week)
Nike Smoky Mtn Cross Country Camp Sunday July 10-Friday, July 15: Those that do not go to camp will have morning practice July 11,12, and 14This is optional but highly recommended - you will be training with some of the best XC coaches in the nation! If you need financial assistance, email@example.com.
Mon 7:00 am-8:15 am @ Webb Bridge Park
Tue/Thu 6:30 am-7:45 am @ Northview
Cost for summer training is $125.00 (includes Dash of Titans 5k)
Summer training is not mandatory but very beneficial and strongly recommended
*Senior led practices may be held on Wednesdays, Fridays, & Saturdays but are non-mandatory but highly recommended to increase endurance and are only additional opportunities to train with team members. There is a group text that is created by the Captains.
Stay Hydrated: Make sure you are drinking fluids with electrolytes in it ALL day. Gatorade, water, NUUN hydration tablets w/ water. Before practice, during practice, after practice, during the day, with meals, and at night. Equal to 1 gallon of water per day. 120 oz.
Eat to fuel your body and recover:Before practice, within 1 hour after practice. Protein and carbohydrates. Examples of good protein/carbohydrates for fuel before practice (peanut butter bagel, banana, eggs). Same as after practice: eggs, sausage, peanut butter, waffles/bagel.
Be proactive with stretching to avoid nagging injuries: Do warm-up drills with the team properly. Stretch after practice and on your own at night and anytime you feel still. If you have a minor injury: ie: shin splints, strained muscles, tell the coaches so we can recommend proper treatment and seeing our trainer on staff.
Have the proper shoes and clothing:Get fitted for proper shoes if you do not have them. This is a big factor in avoiding injury. Fleet Feet has a great staff and will fit you in the proper footwear for your unique gate if you need them. Wear proper running shorts/shirts that are cool, lightweight, and breathable to avoid chaffing and overheating.
Please try and be on time to get the most out of the summer sessions.