6/10 Newsletter

We've had a great first week to summer training so far, with more than 20 athletes showing up.  That includes today's water balloon fight, which definitely got a bit wet and wild!

The Week Ahead

Many of our runners will be at Operation Overhaul week, but for those in town we will still have an action-packed week.  

Monday 6/15 (7:00-8:30AM)--Easy Run at Soccer Park:  We'll meet again at the concession stand by the upper parking lot.  Our workout will be similar to last summer, but with more volume.  But since athletes are starting to get the hang of a lot of components, it should go faster.

Tuesday 6/16 (7:00-8:45AM)--Aerobic Workout at Course:  Our second aerobic workout of the summer will once again be out on the back loop of our course at the Seminary Picnic Grounds.  Instead of a fartlek, this week's workout will be a progression run, where the running starts at a somewhat steady pace and the gradually increases in tempo.  Afterwards we will do more intense strength/mobility work.  

Wednesday 6/17 (7:00-8:00AM)--Pickleball at City Park:  With much of the team gone on Operation Overhaul, we will keep things simple for our fun day and have a pickleball tournament.  There will be prizes for the winning team! ​

Thursday 6/18 (On Own)--Easy Run on Own:  Due to the limit on contact days during the summer, we will not be meeting as a team today.  However, athletes are still encouraged to complete an easy run workout similar to last week.  This could be done at the soccer park, the City Park, Blechle Park, or really just about anywhere.

Friday 6/19 (7:00-9:00AM)--Long Run at St. Joseph Church:  We'll complete another long run at St. Joseph Church.   Afterwards we will head to Park-Et for a team breakfast from 9:30 to around 10:30AM.  This will be our last team-affiliated training session before the dead period.

Saturday 6/20 (On Own)--Recovery Run:  There will be no team-affiliated training.  Runners who completed training last year are encouraged to complete a recovery run.  All other runners should do some sort of active recovery.  That could mean going for a walk or hike, a bicycle ride, a swim ... anything that involves movement besides running.  

Sunday 6/21 (On Own)--Rest:  Like all Sundays, this will once again be a rest day.  We wish all of our dads and grandpas a happy Father's Day and hope you can enjoy the day!

Iron Testing

For any athletes considering getting iron tested who haven't already done so, the upcoming dead period is a good time to get that taken care of. 

You can find a full explanation of the importance of ferritin for endurance athletes here.  But as a rule of thumb, testing in the morning at least 48 hours removed from a hard workout and while free of any infection/illness is the ideal time.  For a cross country runner to be successful, the goal is a ferritin level over 40, with 30 being the absolute minimum tolerable level.  Levels lower than that might be fine for the general population, but they won't end well for a runner.  If you have any questions, feel free to reach out.

Pre-Participation Paperwork

If you won't be away on trips/vacation, the dead period is also a great time to get athlete physicals completed.  MSHSAA requires that all athletes have a sports physical on file.  The form was updated in 2023.  Most doctors offices have the correct form on site, but that isn't guaranteed. We will still have hard copies available at training, and it can be found here.   The form consists of five pages.  The first two pages are completed by the student/parent prior to the physical examination.  The third and fifth pages are completed by the physician during the examination. The physician should keep copies of all of these pages in their records.  Due to health privacy concerns, only the last page should be returned to the school. 

Our school requires a physical every year, but MSHSAA only requires one every two years.  To fill their void, MSHSAA requires a second form that they refer to as pre-participation documentation.  This form does not require a physician and is completed by the athlete and a parent/guardian.  That form can be found here, but it will also be available at training. 

Both forms must be completed and submitted to the school prior to the first official practice on 8/10.   They can either be turned in to Mr. McLain or the school office.

Athlete Checklist

Juggling everything for cross country along with all the other school-related stuff and the rest of life can be a lot.  To help keep track of what needs to be done, I've created an athlete checklist.  Currently it has a counter for days of training attended (important for the summer shorts incentive!) as well as physicals and pre-participation paperwork.  More things will be added once the official season begins.   The checklist can be accessed here.  

Last Chance for Team Camp

Sign ups for next month's team camp close this Friday.  Spots are still available.  The camp runs from July 15-17.  More information about the trip is available here.  If there is interest in attending, please reach out to Mr. McLain to save a spot.  

Mower Signups

​Thank you to all those who have signed up to help mow!  We currently have mowers signed up to cover all dates other than the week of July 14, but help could always be used for the other weeks.  If you would be able to cover that week or help with the other ones, please sign up using this form.

Team Breakfast Signups

We are still looking for families to help host or contribute to team breakfasts in the summer following our Friday long runs.  We can certainly do these at local restaurants, but athletes have shared that they enjoy them better when they are at athlete homes, as this gives a more laid back atmosphere and provides opportunities for games, swimming, etc.  Typically these last from roughly 9:00 or 9:30 to 11:00 AM.  

The Hadlers (July 10) and Welkers (July 31) have generously agreed to host breakfasts, but they would appreciate help providing food or drink to the athletes.  We currently have 23 athletes who have made it to summer training, and so any help keeping them well fed and refueled would be a big help!  That could even mean sending something if you aren't able to be there for the actual breakfast.  We are also still in need of a host for the June 19 breakfast, which should be a smaller turnout given the athletes at Operation Overhaul.

If you would be interested in helping with any of these breakfasts, please sign up using this form!

Summer Trips

The state requires all schools to set aside time where there are no sports/activities so families can take trips/vacations (more on that next week).  That sounds nice in theory, but it isn't realistically practical for every family's vacation to fit nice and neatly within a one or two-week period.  We realize that other trips and activities--whether that's school or family based--are going to arise throughout the summer.  That's perfectly understandable, and we support athletes in taking advantage of the summer for these.  That includes next week's Operation Overhaul.

It is true that running requires consistent training for the greatest progress and improvements.   However, running shouldn't get in the way of unique experiences and lasting memories.  If an athlete will be away on a trip, they are welcome and encouraged to complete the items in their training plan on their own when possible.  Even if that is only part of it, something is usually better than nothing.  A 15-minute run might not be the 30-minute run scheduled, but it is better than nothing.  Not going on a run at all but still doing the warmup in a campground parking lot or the strength and mobility work in a hotel fitness room is better than zero activity. 

That being said, never compensate a lack of volume with a boost of intensity.  For example, an athlete might find they can't fit in a 25-minute easy run, but they do have time for a 10-minute run. It might be tempting to run the 10 minutes faster since it won't be as long, but that rarely works out the same.  Just do the 10 minutes at the effort level called for in the 25-minute run originally planned. 

​Also, running should never come at the expense of opportunities.  Running should fit in around the cool experiences an athlete gets to partake in, not the other way around.  And lastly, it is important that athletes are honest in their training plan.  It's okay that an athlete missed their Friday long run because they were sharing the biggest donut in Texas with their family, but saying they completed it when they didn't is going to get them hurt when the next run is scheduled at a volume and intensity they aren't built up to.

Summer Races

Summer is the season when just about every weekend offers some sort of 5K race somewhere in the region.  However, generally we discourage competing in races in the summer for a number of reasons.  First, completing a 5K--especially competitively--is a big training stimulus.  If an athlete does this before they are ready or as something added on top of what was already a challenging week of running, the risk of injury goes up significantly.  Second, the state has some restrictions on athlete participation in these races, especially when it comes to coach involvement and awards/prizes.  Violating the restrictions can lead to athlete ineligibility and suspensions, and we don't want that.

All of that being said, we understand that some races are unique opportunities that deserve exceptions.  That might be a fundraiser for a cause near and dear to an athlete.  It could be the chance to run across the new bridge to Illinois.  In these situations it is okay for an athlete to participate in these events, but there are a couple of things to keep in mind:

1)  Communication is Key:  Please let coaches know if you are planning to run in a race.  If we have enough advance notice, we can adjust an athlete's training so that the race fits in better and doesn't overdo training.  

2)  If Possible, Run Don't Race:  Rather than doing these races all-out, the safer option is simply to substitute it for another workout.  For experienced athletes who have built up their volume, that could mean completing it as an easy run.  Maybe run with a slower or less experienced friend or family member and help them.  For less experienced runners, it might be able to replace the weekly aerobic workout as a progression run or a long run.   

3)  Be Mindful of Restrictions:  Under no circumstances can athletes accept prizes from races with direct monetary value.  That means cash, checks, or even gift cards.  Medals and trophies are fine.  So are merchandise prize items (shirts, caps, etc.), as long as their cumulative suggested retail value in a given month does not exceed $250.  Designating awards and prizes to other individuals is also not allowed (i.e. an athlete wins a $100 gift card to a running store for winning their age division in a race but gives it to their younger sister instead).  Athletes must simply refuse these sorts of awards.  

Note that all of this applies specifically to summer months.  Athletes should not sign up for any non-school races that take place after official season starts in August.